tag:blogger.com,1999:blog-23757431193063946702024-03-21T14:51:08.751+00:00Trossachs Trail RunnerThe Trossachs is my playground, a small region of Scotland of outstanding natural beauty. With this blog I'd like to capture a little of wonder of the place and how just lacing up your trail shoes can take you to amazing places and moments in time.Robert Osfieldhttp://www.blogger.com/profile/16960356368117573952noreply@blogger.comBlogger127125tag:blogger.com,1999:blog-2375743119306394670.post-44538737286337105282017-06-18T19:28:00.001+01:002017-06-19T09:31:33.998+01:00West Highland Way Race SplitsFollows are a series of split tables and graphs for a range of West Highland Way Race finishing times, these are meant for runners and crews of the race. If you want to personalize the splits then you can try out editing the spreadsheet I used (created using Libre Office in Open Document Spreadsheet format.)<br />
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<a href="https://drive.google.com/open?id=0B4BHFTVk9OeHNjNkcjZLY2VDYUk" target="_blank">Full Splits Spreadsheet</a></div>
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I am sure most runners and crew members will be happy to bypass spreadsheets and go straight to the splits, so I've includd below a series of splits for 14hr, 16hr, 18hr, 20hr, 22hr, 24hr, 26hr and 28hr finishing times based on even effort splits (where the runner maintains there effort level throughout the race, starting easy and finishing strong.) Each of these also contains that splits that the runner would see if they paced the same to Drymen then slowed progressively following the average splits, these average splits are obtained directly by averaging the splits for all the runners in a WHWR race. </div>
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The two sets of splits give an upper and lower band for how you day might evolve - if you have a perfect day, where pacing, nutrition, drinking, navigation etc. all go perfectly and you maintain pace all the way to the end, and if the day unravels a bit progressively through the race and you slow. <br />
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<h4>
Even effort splits : pacing attuned to the bodies need</h4>
<span><span><span data-ft="{"tn":"K"}"><span class="UFICommentBody _1n4g"><span><span>The
principle that underlies "even effort" being optimal is that the human
body works most efficiently when it can easily maintain homeostatis (</span><a class="" dir="ltr" href="https://l.facebook.com/l.php?u=https%3A%2F%2Fen.wikipedia.org%2Fwiki%2FHomeostasis&h=ATOaY1yBuloPYr588jgGU-_DrWBTLaMFej__81i3TLpitZHXca1jUipG7FlOK38NlcZbeIOAfduvmWuhZW637WTrqs5SvDX2vnZaFaHBRnuAalsOh0ZpcTOIEabbcMGkoc_J" rel="nofollow" target="_blank">https://en.wikipedia.org/wiki/Homeostasis</a><span>). By running/walking at an even effort your power output is near </span></span><span><span><span>constant,
so heat generation is near constant, so you aren't sweating buckets one
minute and cold the next. Constant power output also avoids digging
into your precious muscle and liver glycogen reserves so that your blood
sugar levels can be maintain for longer and avoid the peaks and
troughs. Avoiding peaks of power production also avoids the need to
divert blood from your stomach - a crucial part of getting fluids and
fuel digested. Finally the body self regulates it's effort at a
subconscious level to get your safely to next checkpoint/to the finish,
this process is encapsulated by the idea of the Central Governor Model. </span></span></span></span></span></span></span><br />
<br />
<span><span><span data-ft="{"tn":"K"}"><span class="UFICommentBody _1n4g"><span><span><span>I believe that even effort approach maintains all your systems in a far
more linear way so your Central Governor can be more confident in your
ability to maintain your pace to the finish. If your effort level is
all over the place - pushing hard uphill, getting sweating, getting low
in glycogen, then crashing in temperature and blood sugar levels your
Central Governor will have little confidence in your ability to get the
job done. In this case feeling of overwhelming fatigue will hit you,
you'll be forced to slow drastically to save the day.</span></span></span></span></span></span></span><br />
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Following even effort splits does take discipline early in the race, but it's well worth it as you'll get into a groove that doesn't over stress your body. Physically and mentally you'll find things easier going, especially later in the race when you are steadily move through the field. <br />
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Back in my first 2014 WHW race I set out in the unkown armed with my Even effort splits, but not 100% confident how things would unfold. This meant I started right at the back of the field (with 28hr+ finishers for company) but just kept moving steadily all day moving up to 26th and finishing in 20:18, way faster than I ever expected. That discipline early in the race was repaid four fold in how well the day went.<br />
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Another indication that Even effort splits are effective is analysing how elite's pace, you'll find that their splits are much closer to even effort than average day splits. If you look at Elite marathoner runners breaking world records again you see the same pattern - even pacing is the gold standard.<br />
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<h4>
How to choose which Even effort and average day spits to use</h4>
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My recommendation to runners is to decide what your perfect day finishing time could be, this is your dream time - but keep it realistic, much as I'd love to do 14hrs and set the course record it ain't going to ever happen. For me my perfect day would be 20hrs, other runners it might be 16hrs, other it might be 28hrs. So pick one of the following sets of splits which best suit you. If you want say 21hrs splits which I haven't include then let me know via a comment, or the WHWR facebook page I can generate some more.</div>
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In each of the following sets of splits you'll see the split time for each of the respective checkpoints, in blue it's the even effort splits (perfect day), in orange it's the average splits (average day), in red are the cut offs and in green are the times that you can pick up a support runner.</div>
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When you look at the graphs you'll see the yellow cutoff line at the top, the line
you don't want to ever go ever as you'll be pulled out of the race for
your own safety, while the if you are above the green support line you should be
able to pick up your support runner. For the elite's you won't be able to pick up a support runner, for mid of pack you'll be comfortably ahead of the cut offs, but will be keen to pick up a support runner when allowed. </div>
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<h4>
Keeping ahead of cut-offs</h4>
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For those worried about getting inside the cut-offs, the way the cut-offs for the WHW are done is to assume that you are runner rather than a walker, so if you are already struggling to get to Balmaha by 5hrs then it's likely you are already seriously compromised will be very unlikely to finish the race later. If you look at the 28hr even splits it has it slipping under the 5hr cut off at Balmaha by 5 minute, but the rest of the cut-offs you'll should make easily as long as your maintain this initial pace. When technically feasible it'd require excellent race craft to be able to pull it off so I would recommend getting yourself to Balmaha comfortably ahead of the cut off then take it easier along the lochside with the plan to maintain that pace for the rest of the day. A master of this approach is Andy Cole so have a look at his <a href="http://ajc-runninglate.blogspot.co.uk/" target="_blank">blog</a> to see how he's tackled the WHWR in the past.</div>
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<h4>
How Runners and Crew can use the splits</h4>
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For runners you'll likely just want to run with the splits table to keep your honest, if you find yourself ahead of your even effort splits for your perfect day it's probably time to ease off as you are risking blowing up. The longer you push on ahead of the even effort splits the more likely you'll be building up a fatigue debt that will be paid later, so the sooner you cool the pace the more likely you'll save the later stages of the race. If you day unfolds the way we all dream of then you'll be able to stick to these splits steadily moving through the field, and if you find yourself feel great at Glencoe then it's time to let loose and see how fast you can go over the final sections.</div>
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For crews both the split tables and graphs will be useful. I would suggest that crews write your actual times when you arrive at checkpoints under the splits table and mark on the graph a cross where your time first. There is point for each checkpoint as you move from left of right. These actual race splits on the graph will create a curve that will reveal how you are doing w.r.t the even effort and average splits, in the later stages of the race this curve should be able extrapolate a times at checkpoints down the course and even possible finishing time. </div>
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<h4>
Macro vs Micro pacing</h4>
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It's worth remembering these splits are macro level i.e. on the scale of complete legs, that don't provide micro scale pacing guidance. Micro scale is on the scale of 10's of meters, i.e. walking hills, jogging flats and running descents. The splits published here can't address this fine grained pacing. Micro pacing is best done by running by feel, using awareness of breathing or using a Heart Rate monitor. Ideal micro pacing maintains an even effort level on flat, ascents and descents, so this means breathing and HR will remain within a small band. </div>
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Personally I use a HR monitor for this purpose, aiming to keep my HR within a +- 5bpm band. For this years race I'll be aiming for a 130 to 140bpm range, if I can manage this then my macro pacing will also be taken care of as even effort splits also coincide well with even HR pacing. What range is ideal for you if best chosen from similiar races, if you haven't run a race as long as the WHWR before then I find that taking 1.5 to 2bpm HR for every hour extra of running in a race, so for the Fling I target 145-155, and WHWR is 130 to 140. </div>
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I'll also be running with the 20hr splits in mind, so if I find myself faster than these splits early in the race I'll know to cool the pace. My own training hasn't gone great this year so I really don't expect to be able to manage to maintain 20hrs schedule all the way, if things go badly then I'd hope to still be inside the 25hrs splits than average splits would suggest. The most likely result next week for me will be somewhere in the middle of these two.</div>
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Best of luck to all runners, crews on the 24th-25th June, it will be grand adventure for us all. Many thanks to the race organizers and the mange marshals that make this amazing event what it is.</div>
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<h3>
Splits tables</h3>
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14hrs Even Effort Splits:</div>
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16hrs Even Effort Splits:</div>
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18hrs Even Effort Splits:<br />
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20hrs Even Effort Splits:<br />
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22hrs Even Effort Splits: <br />
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24hrs Even Effort Splits: <br />
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26hrs Even Effort Splits: <br />
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28hrs Even Effort Splits:<br />
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Robert Osfieldhttp://www.blogger.com/profile/16960356368117573952noreply@blogger.com1tag:blogger.com,1999:blog-2375743119306394670.post-20892575746779856632016-12-06T20:12:00.004+00:002016-12-06T20:19:01.468+00:00Winter West Highland Way Interview with Caroline MckayTo help put something back into the West Highland Way Race I will be doing a series of podcasts contributions to the official <a href="https://westhighlandwayrace.org/podcasts/" target="_blank">West Highland Way Race Podcast</a> that is put together by <a href="https://johnkynaston.com/" target="_blank">John Kynaston</a>.
My plan is to do interviews with runners, organizers, volunteers as
well as experts in various fields, and also provide my own thoughts on
training and racing ultras.<br />
<br />
As soon as I heard that
Caroline Mckay was planning to run a Winter's West Highland Way for a
worthy charity, I knew immediately that it would be of interest to wider
community and very kindly she agreed to be interviewed.<br />
<br />
Running
the West Highland Way is tough mid-summer when we have a best
weather and longest hours of daylight, a Winter's run along the same
route is wholly different type of adventure, challenging weather and
long hours of darkness make the task a step up. I've wondered about
whether one day I would have the skills and fitness to tackle it so it's
fascinating to talk to Caroline about her plans and her motivation for
taking on the challenge - raising money for supporting education in
Africa.<br />
<br />
I haven't attempted doing my own podcasts
before so it's a bit of experiment, both with the technology for
reordering the interview and human skill of conducting an interview. We
did the interview over Skype so the audio quality is a bit tinny, and
there was a recording glitch when my computers screen saver came on. I'm
sure what Caroline had to say will more than make up for m<span style="color: #0000ee;"><u>y</u></span> shaky first
steps into the world of podcasts. <br />
<br />
My thanks to Caroline for her time and to John Kynaston for his intro and editing the final podcast together. <br />
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<a href="http://www.kynaston.co.uk/podcasts/episode98.mp3" target="_blank">WHW Podcast 98 : Robert Osfield interviews Caroline McKay</a></div>
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<span style="color: #0000ee;"><u><a href="http://uk.virginmoneygiving.com/carolinemckay" target="_blank">Webpage for charity donations</a></u></span></div>
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<a href="https://westhighlandwayrace.org/podcasts/" target="_blank"><span style="color: #0000ee;"><u>Main page for all West Highland Way Postcast </u></span></a></div>
Robert Osfieldhttp://www.blogger.com/profile/16960356368117573952noreply@blogger.com0tag:blogger.com,1999:blog-2375743119306394670.post-72747950461307306142016-08-03T21:51:00.001+01:002016-08-04T07:24:51.105+01:00Devil O' the Highlands : Even Effort SplitsI'll be running the 2016 Devil O' Highlands ultra marathon this weekend with the goal of completing not only this race but the "Triple Crown" of completing all three ultra-marathons on the West Highland Way Route in one year.<br />
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This post provide "Even Effort Splits" for the DOH race for my own purposes but also extrapolated to faster and slower pace ranges to help elites through to tail enders know what type of splits might be possible. "Even Effort Splits" are a bit like even paced splits for a marathon but adapted for the particular topography of the race by utilizing actual race splits obtained on the route and is roughly obtained by maintaining a even heart rate throughout the race.<br />
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To obtain the splits for the 2016 DOH race I've used Donnie Campbell's <a href="https://www.strava.com/activities/359307360" target="_blank">2015 DOH splits</a>, when he came joint first with Casey Morgan, as a base adapting the leg % to even out the effort level. From the average HR data for each leg that Strava reports you can tell how hard Donnie was pushing, legs like Bridge of Orchy to Glencoe his average HR was 172, vs the average 165 for the whole race, so to even things out I've slowed this leg to the time he would likely have done had he run it at around his average of 165. Legs with a lower average HR I've sped up a little. The final splits actually at most shift by 3 minutes slower or faster so Donnie was actually pretty close to run even effort splits to start with. How little I had to adjust shows off how well judged Donnie's pacing was, and also means that any errors in adapting these splits will be minimal.<br />
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To double check the splits I also compared the split % of my 2013 DOH race (<a href="http://trossachstrailrunner.blogspot.co.uk/2013/09/devil-o-highlands-2013-race-report.html" target="_blank">my </a><a href="https://www.blogger.com/null" target="_blank">report</a>) when I finished really strongly and was able to maintain my HR in a target range through the race, my race <a href="https://www.strava.com/activities/660866846" target="_blank">splits</a> come in within a couple of minutes of the computed even effort splits. I was chuffed to bits with how my 2013 race went and how well pacing by HR range worked out, the fact they tally so well to Donnie's is nice bonus, I don't have Donnie's great racing legs and brain but I've been able to replicate some of his natural talent for judging pace by using HR monitor.<br />
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So on to the splits, I've groped them into finish time bands of 1:30hr range, print off the one that contains your target finishing time.<br />
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<h3>
Splits for 5hrs to 11:30hrs finishing times </h3>
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<h3>
Personal goals for the Devil 2016</h3>
Training has been minimal to say the least in the build up to the this years Devil race, principally down to having to gently re-introduce training whilst trying to give a heal couple of post West Highland Way injuries - metarsalgia in my left foot and weak right knee. Since the WHWR in June the longest training run I've done is a 8 miler, making do with 3 to 4 milers, adding a few hills or speed intervals to maintain aerobic fitness despite the low weekly mileage.<br />
<br />
Ramping up to a hilly 43 miler from just an 8 miler is a bit risky. I know my aerobic fitness is fine - I did a 19 minute 5k race last Saturday, but structural resilience, particularly with my right knee is going to be my biggest challenge. I'd dearly love to complete the Triple Crown so will walk it in if I have to.<br />
<br />
Based on my aerobic fitness I think I'm in the shape to do around a 7hr DOH, but as my lack of mileage and a still carrying a bit of injury I suspect the descents will be down by week point. I'll take the descents nice and easy right form the start and hope that I can nurse then along to the finish.<br />
<br />
I'll pace by HR zone once again, aiming for an average HR of 155, with a range between 150 and 160. If it does look like my knees will be a big problem then I'll shift this HR range down 5 or 10 bpm to lower the pace and stress on the body.<br />
<br />
Best of luck everyone!Robert Osfieldhttp://www.blogger.com/profile/16960356368117573952noreply@blogger.com1tag:blogger.com,1999:blog-2375743119306394670.post-72674632551780850282016-06-16T17:43:00.002+01:002016-06-16T18:16:39.635+01:00West Highland Way Race : Even Effort SplitsAt time of writing there is now just a day and half left till the start of 2016 <a href="https://westhighlandwayrace.org/" target="_blank">West Highland Way Race.</a> I will be running this 95 mile, 14.000ft ascent/descent race for the 3rd time. Looking at my training logs I looks like in a similar shape as I was last year, and believe that I might be able to get near 19hrs if my day goes well.<br />
<br />
In this post I'll outline the approach I'll take for pacing and provide splits generated by a spreadsheet I have written than applies Even Effort Splits to a range of finishing times so we can judge whether we are going too fast or slow to meet out finishing target time, or to judge how well we are maintaining pace. If the day goes well you'll be able to maintain effort and stick closer to the Even Effort Splits, if the day goes less well then you'll steadily fall behind the Even Effort Splits.<br />
<br />
<h3>
Pacing to HR and Splits</h3>
A big part of my plan to maximize the chance of me achieving this lofty goal is to get my pacing right, for this purpose I'll use a mix of running to pacing to HR and using splits.<br />
<br />
From previous races I know that I should be able to maintain an average HR of around 135 for 20hrs racing, so a HR range of 130 to 140 would keep me honest. 10bpm roughly equates to running 40 seconds/mile faster or slower, so my pace can vary +20 seconds/mile on the flat. On the hills I stay within this HR range or make sure the effort stays the same, but as consequence my pace will vary significantly, going much slower uphill, typically walking, and faster downhill, typically running if my legs and feet can handle it.<br />
<br />
If you want to see what HR range might be appropriate for you my 130 to 140 range equates to 75% to 81% of my Lactate Threshold HR, or 70 to 76% of my max HR. So if your Lactate Threshold HR (say HR during a 10k) is 160 then a range of 120 to 130 might be suitable.<br />
<br />
The way I'll use the splits to check my progress through the day against the splits to see how it looks the day is playing out and what my projected finishing time might be if I can maintain the effort right to the end. I really hope the 19hrs will come naturally as pacing in my target HR zone, but if a little out of touch then I may take the risk and up the intensity a little such as my targeting a 135 to 145 HR range, such as change would mean upping my average pace on the flat by 20 seconds faster, over the whole 95 miles we might expect this to mean 30 minutes quicker.<br />
<br />
However, upping the intensity range is a gamble, if I push on too hard then I might be faster to next check point but risk burning out more and being unable to maintain the pace.<br />
<br />
Upping intensity isn't just a matter of higher HR, your whole system is taxed more, muscles are working at a higher rate and will burn muscle glycogen stores more quickly, you generate more heat so will sweat more, more sweating will mean quicker rates of dehydration. Blood flow to the stomach is also reduced when working harder so the amount of food and drink you can digest goes down. Finally working harder is more stressful on the muscles, ligaments an bones so their structural resilience will be tested more.<br />
<br />
Listen to the body will be key to figuring how much I might be able to bend the HR zone rules to fit my ego of finishing faster. Listen to your ego too much and you'll be sure to crash and burn.<br />
<br />
<h3>
Even Effort Splits</h3>
Follows are series of splits that can be printed out/copy and pasted in race plans to give runners and crew an ideal of progress.<br />
<br />
Splits for Elite runners:<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTCCKBiOAyh8wml0uEksOOGtqKD_qsivd5p8OFixn-yoEfeuHnILgAskagpsgKHDdrrxlsDUMv-8hTPDEPZ52UpeopFUhbSWBnjGfuGPDB_8kdxjWk0Ttcbj57k1-i0EfKL-cclyjXo3Y/s1600/EvenSplits_14_to18hrs.png" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTCCKBiOAyh8wml0uEksOOGtqKD_qsivd5p8OFixn-yoEfeuHnILgAskagpsgKHDdrrxlsDUMv-8hTPDEPZ52UpeopFUhbSWBnjGfuGPDB_8kdxjWk0Ttcbj57k1-i0EfKL-cclyjXo3Y/s1600/EvenSplits_14_to18hrs.png" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Even Effort Splits for 14hr (Course Record :-) to 17hr finishing time </td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
<br />
Even Effort Splits for Good Club Runners, note the introduction of green times at the lower right part of the table, green numbers means that you are allowed to have a support runner with you at this point. For Even Effort splits tracking 20 and 20:30hrs the green times appear but then disappear so you'd loose your support runner at the next check point when the time goes back into the black!<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWT020oAD6_c3ZxyoRlDXFfmUTwtEj7HrZSVjRXKM_6KAvKxQ0kYiJSu7EKH4ZNaA6a9xUQoSY7LLTQOBf_A5dScPbuUDiEJl_ISkcY_s_ceiB3JIjcTkEpYZjsWF6QqrbT282YQ246y0/s1600/EvenSplits_17_to21hrs.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWT020oAD6_c3ZxyoRlDXFfmUTwtEj7HrZSVjRXKM_6KAvKxQ0kYiJSu7EKH4ZNaA6a9xUQoSY7LLTQOBf_A5dScPbuUDiEJl_ISkcY_s_ceiB3JIjcTkEpYZjsWF6QqrbT282YQ246y0/s1600/EvenSplits_17_to21hrs.png" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Even Effort Splits for 17 to 21 hr finishing time</td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
<br />
Even Effort Splits for Sub 24hr crowd, note the green times again, here you can have your support runner with you. It only turns permanently green for 21hrs and slower so it's probably worth just thinking about this time as one where you can consider getting a support runner<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWloHwuVZ5GQMgsuuGaphXVv_Fk5lrsW6r3F5nZheo8GLQVLzFTH9aB4gYBfpSJVIqB9GVL8gebnjCuVSpp27ZnR-NI7Yn_OtTOCQjp4xrF_mqmifsmgNuHkmrCA8yvEgK1VWSj3bKNrU/s1600/EvenSplits_20_to24hrs.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWloHwuVZ5GQMgsuuGaphXVv_Fk5lrsW6r3F5nZheo8GLQVLzFTH9aB4gYBfpSJVIqB9GVL8gebnjCuVSpp27ZnR-NI7Yn_OtTOCQjp4xrF_mqmifsmgNuHkmrCA8yvEgK1VWSj3bKNrU/s1600/EvenSplits_20_to24hrs.png" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Even Effort Splits for 20 to 24hr finishing time</td></tr>
</tbody></table>
<br />
Even Effort Splits for Middle of Field runners<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJycE2l9pUpW80HuraEjeeLVy8EBelgcoRgqXHx0BGT_uc3wG7c98RLIzn4NYITo4Qw65MnKFI2ElnBECnP8AeB4dCDKOMyEwqSZ9EaRQjuWuODMjuOdxiWMsWwlYYJ0ZEx9y9zg2Ka-c/s1600/EvenSplits_23_to27hrs.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJycE2l9pUpW80HuraEjeeLVy8EBelgcoRgqXHx0BGT_uc3wG7c98RLIzn4NYITo4Qw65MnKFI2ElnBECnP8AeB4dCDKOMyEwqSZ9EaRQjuWuODMjuOdxiWMsWwlYYJ0ZEx9y9zg2Ka-c/s1600/EvenSplits_23_to27hrs.png" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Even Effort Splits for 23 to 27hr finishing time</td></tr>
</tbody></table>
<br />
Even Effort Splits for Back of Field runners. Here it's important to take note of the time out cut off times, I've used the colour red for points where you'd be timed out. Essentially if you are using Even Effort Splits and tracking for a 27:30hr finishing time you'll get timed out.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK904silbh-yRXwoBU6ul7cVdwAiT7oIw4yubzdNGksjHRg0rL4R0xog6zrAtf6dWeHvfC4Dv5c96hJZiLNoxuW0lxKXJFEw98lBLbmb9Hc8FL6_p3BLuuHZzON2rz7jetOn_NvzprhPE/s1600/EvenSplits_26_to30hrs.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK904silbh-yRXwoBU6ul7cVdwAiT7oIw4yubzdNGksjHRg0rL4R0xog6zrAtf6dWeHvfC4Dv5c96hJZiLNoxuW0lxKXJFEw98lBLbmb9Hc8FL6_p3BLuuHZzON2rz7jetOn_NvzprhPE/s1600/EvenSplits_26_to30hrs.png" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Even Effort Splits for 26 to 30hr finishing time</td></tr>
</tbody></table>
Timing out a runner who is successfully running Even Effort Splits at Balmaha even though they are capable of finishing in 27:30 seems a bit harsh, but if you look at my previous <a href="http://trossachstrailrunner.blogspot.co.uk/2016/06/west-highland-way-race-2015-splits.html" target="_blank">WHWR 2015 splits analysis article</a> there are no Back of Field runners that come even remotely close to Even Effort Splits, so this point is really more hypothetical than anything else.<br />
<br />
Realistically this means that Back of Field Runners can't use Even Effort Splits or pace by HR. Instead they will need to pace to comfortably meet the early cut offs then settle into a lower intensity that keeps them ahead of the next cut offs points but without getting to hurried early on as you will end up slowing down more in the end.<br />
<br />
<h3>
Crew and online folk assessing progress using splits</h3>
I will get my crew to keep track
of my splits and mark them on the printed out splits as I go through
the race so they can access how I'm doing. What will result is a wiggly
line as each leg won't be perfectly paced. If I have the perfect day
then we'll see a straight line down to my target 19hrs, if the wheels
fall off then we'll steadily drop of this and likely see a diagonal line
shifting to the left and to slower finishing times.<br />
<br />
For folks following progress at home via twitter, facebook or the <a href="http://live5.sportident.co.uk/home/multistage/stage.html?multistageid=956db948-a5b1-41e6-b51b-9d4409a7d476&multistageclass=off&mobile=false" target="_blank">Sports Ident </a>live tracking Website you'll be able to use this splits to access progress as well. Please note that the majority of the field don't manage to stick with Even Effort Splits so it's perfectly normal to see a diagonal progress through the race rather than just tracking down vertically.<br />
<br />
For those following online, there is no timings generated for Drymen, Inversnaid and Lundavra so if you can have a long wait sometimes, the splits should give you an idea of how long, but as the splits are for runners who take an easy start/strong finish early on you'll find the above splits slower than those estimated online/via twitter/facebook updates and later in the race the above splits will suggest earlier times. This discrepancy is due to Sports Ident using average splits rather than Even Effort Splits.<br />
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<h3>
Best of Luck!!!!</h3>
This will be my last post till I finish. Best of luck to all runners, crew and the legions of volunteers that are giving them time freely to make some magic happen for a 200 hardy souls.<br />
<h3>
</h3>
Robert Osfieldhttp://www.blogger.com/profile/16960356368117573952noreply@blogger.com0tag:blogger.com,1999:blog-2375743119306394670.post-61465911744663513452016-06-16T14:21:00.000+01:002016-06-16T16:07:41.193+01:00West Highland Way Race 2015 Splits AnalysisTo help gain an insight what type of splits to use in the West Highland Way Race it can be useful to look at previous years races. For this article I have taken 2015 race splits published on westhighwayrace.org, and processed them in three different ways: <br />
<ol>
<li>First half vs second half pace to look how much runners slowed</li>
<li>Comparison between individual runners splits% vs average split%</li>
<li>Comparison between individual runners splits% vs even paced split%</li>
</ol>
Lots of my own prep to complete for this years race (in two days) so I won't spend long explaining how I did the analysis, instead I'll just dive directly into the results and then wrap up with conclusions.<br />
<h3>
1. First half vs second half pace to look how much runners slowed</h3>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivEbRTGzfvN7sh4vBXIwnQFXA9wbYg3PihnJ2dvCWhKt0HKWKFN-Dma4QDQHTIGCZ4HQZGo5oxU3FMqf9C-ISjHzXvFJwy84oPtuKaStI-PW5ZUTeChcNzB80Yyz29zIjHir72B7sucbo/s1600/SecondHalfVsFirstHavePaceRatio.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="392" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivEbRTGzfvN7sh4vBXIwnQFXA9wbYg3PihnJ2dvCWhKt0HKWKFN-Dma4QDQHTIGCZ4HQZGo5oxU3FMqf9C-ISjHzXvFJwy84oPtuKaStI-PW5ZUTeChcNzB80Yyz29zIjHir72B7sucbo/s640/SecondHalfVsFirstHavePaceRatio.png" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">ratio of Average Pace second half / Average pace</td><td class="tr-caption" style="text-align: center;"></td><td class="tr-caption" style="text-align: center;"></td><td class="tr-caption" style="text-align: center;"></td><td class="tr-caption" style="text-align: center;"></td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
This graph shows the ratio of the pace for the second half (Tyndrum to Fort William) divided by the average pace for the first half (Milngavie to Tyndrum). A value greater than 1 shows a positive split, while a value of exactly 1 is an even split. There were no negative splits in 2015, we had two in 2014 so it can happen!<br />
<br />
The most obvious takeaway from this plot is that there is a broad trend of faster runners running more even splits and slower runners running slower splits.<br />
<br />
The second observation is that there can be a lot of difference in first half and second half even for runners that finish around the same time, especially for those in the middle of the race.<br />
<br />
The third observation is that the top 8 runners all had slowed less than 20%, with three slowing less than 5%.<br />
<br />
Paul Giblin slowed by 9.9%, which is substantially less than he slowed in 2014 where he slowed by over 16%. This suggests that racing Robbie Britton hard in the first half of the 2014 had penalty on how well he could maintain pace in the second half. Compared to the rest of the field though even in 2014 he was still finishing far stronger. In 2015 ran faster without the pressure of any close competition - he was in effect race himself and was behind even as late Kinlochleven but was able to overhaul his 2014 self over the Larigmor with some very impressive running.<br />
<br />
Second placed runner Neil MacNicol came very closer an even split only slowing down by 1.7%. It's worth reading Neil's race report to see how it unfolded. Neil ran an exceptional race, especially considering it was his first outing over the distance.<br />
<br />
By contrast if we look at the tail enders then then are slowing down 40 to 75%. This level of slow down will be unlikely to be down to planned pacing, I suspect it's more to do with runners encountering problems as the race unfolded rather than just going out too fast. I'm sure going out too fast will have been a big factor though, you are much more likely to struggle later if you go out too fast.<br />
<br />
<h3>
2. Comparison between individual runners splits% vs average split%</h3>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGHi0cHxWVBG2w5XobIfvqW6afSS-RWBjJ4t6mHMYHXul4QMzI8nxDxHGxhDJKFrtNJah88gp9peSfiN4G19s9f3vkRN1_TiqgVyZqAlGbP9dQHEoCvvuS3HZOHeLygzHYvjtUdj40kUM/s1600/ComparisonOfDeviationForAverageSplits.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="464" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGHi0cHxWVBG2w5XobIfvqW6afSS-RWBjJ4t6mHMYHXul4QMzI8nxDxHGxhDJKFrtNJah88gp9peSfiN4G19s9f3vkRN1_TiqgVyZqAlGbP9dQHEoCvvuS3HZOHeLygzHYvjtUdj40kUM/s640/ComparisonOfDeviationForAverageSplits.png" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Speed difference between Actual runner splits </td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
For the second part of the analysis I computed the split % for each leg and compared these to the average split %, this shows how well using average splits for the whole field is able to predict what splits the actually saw in the race.<br />
<br />
The clearest takeway from this is that in the middle of field, between 22 and 30 hrs the average spits do a reasonable job for most of the runners, with most being only 10% off, with a decent number below 5% suggest good match. The way these difference manifest themselves will be different for each runner, a runner who runner a more positive split than another runner might be equally far away from the average so the accuracy relative to the average splits can end up the same.<br />
<br />
As we move to the front of the field the average splits provide a much poorer fit for most runners, you have to get out of top 8 before you seen any close to average splits. A different splits model would be appropriate for front of field.<br />
<br />
Also if we look at the tail ended, runners over 30hrs, again the average splits start to be a more proxy for the actual splits runner see. This will be related to the the significant slow down that these runners experience.<br />
<br />
<h3>
3. Comparison between individual runners splits% vs even paced split%</h3>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCpfROBWnrnwYVPu8cqd-eMbkHxaWHw3jgIZPjM5sU-FhEcm8wbzSy5mU6SnhDvvxZKJtllXckm_86HQLl-yyLdAkLjmXtGb6pROU1LP1GXqaHwD54BU6dNMBOZR8OGUWevgNyVNFhp7c/s1600/ComparisonOfDeviationForEvenEffortSplits.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="407" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCpfROBWnrnwYVPu8cqd-eMbkHxaWHw3jgIZPjM5sU-FhEcm8wbzSy5mU6SnhDvvxZKJtllXckm_86HQLl-yyLdAkLjmXtGb6pROU1LP1GXqaHwD54BU6dNMBOZR8OGUWevgNyVNFhp7c/s640/ComparisonOfDeviationForEvenEffortSplits.png" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Individual runners splits vs even effort splits</td></tr>
</tbody></table>
For the 2015 West Highland Way Race I created a set of even effort splits that where based on 2014, adjusting for parts of the race where I had problems such as tending to blisters or succumbing to injury late in the race. I ran the 2014 pacing by heart rate and got the effort level throughout race right, finishing strong despite injury. These adjusted splits are my best attempt at estimating what even effort splits would look like. <br />
<br />
Even effort splits aren't even paced for indivudual sections - some sections like the first to Drymen or the final descent to Fort William are relatively fast even with the same effort level thanks to the easy terrain or downhill, while by contracts Inversnaid to Beinglas or going over the Devil's Staircase are significantly slower pace wise even if you are maintaining the effort level.<br />
<br />
If we look the plot we see a very similar trend as we saw for the first graph that looked at average pacing in the first half vs second half. Clearly even splits works much better for the front of the field than the majority of the field, especially the tail enders.<br />
<br />
For the front of the field the top eight are actually closer to the even effort splits than the average splits.<br />
<br />
By contrast the rest of the field the even effort splits increasingly show a poor correlation to the actual splits runners saw on the day.<br />
<br />
However, there are still runners where even effort level splits were representative even up to 25hrs. This suggest that good pace judgement isn't just the preserve of the elite, other members in the field can do it too.<br />
<br />
<h3>
Lessons learned from the analysis</h3>
It's very clear that the elite runners are able to maintain their pace far better than the majority of the rest of the field. This is likely a factor of the training they do and their genetic disposition to ultra racing, as well as experience with how to eat, drink and manage themselves through the whole race. Part of this ability will also be experience in pacing, they know what they are capable of and pace accordingly.<br />
<br />
There is also a factor in that not everyone has a perfect day come race day, those at the front of the field will mostly have been having a good day. Even great runners who have a bad day will end up slowing badly and moving further away from even effort splits. This applies even more to us mortals further down the field.<br />
<br />
Last year I was one such runner, slowing by 14.55%. I was very close to even splits as planned up to Bridge Of Orchy, but stomach problems that began at Tyndrum eventually got so bad that I had to walk for the majority of the rest of the race. My training and pacing weren't to blame, I was fit and pacing for a sub 20hr time, but my day went wrong because of other factors. In my case the other factor was that I picked up a cold days before the race, and then just hours before the start I strained by back so was in pain at every step. The cold and back injury meant that I ended up taking pain killers/flu tablets during the race to keep on top of things. I believe it as the co-codamol pain killers that were the mostly likely cause of the stomach problems.<br />
<br />
My experience from last year illustrates that there are many things that can cause you to slow down, so under your control, some out of control, but the analysis can't tease apart these individual stories, all it can pull out is general trends.<br />
<br />
When planning your own race we can learn from even these broad trends. If you want to have a perfect day of racing like the front of the field then it makes sense to pace like them, and this means that even effort splits are likely to be good aspirational place to start from.<br />
<br />
Even effort splits have runners start the race well within their capacity, starting off at an intensity that they know they can come close to maintaining for the whole race. Some runners are really good at judging this by feel, others are terrible at it and even when they try to hold themselves back still go out too fast.<br />
<br />
<h3>
Practice approach to pacing with even effort level</h3>
For my own racing I made a number of mistakes in pacing in ultra's before settling upon using a HR monitor as a guide for managing my effort level. The HR monitor is a good proxy for effort level so if you pace yourself within an appropriate HR band then won't be too far even effort pacing without ever having to look at splits.<br />
<br />
For myself for this year's West Highland Way race a HR range of 130 to 140 is roughly appropriate, this is 75% to 81% of my Lactate Threshold HR, or 70 to 76% of my max HR.<br />
<br />
I have also computed even effort level splits for this year's West Highland Way Race and will publish these in a follow up article. These splits will take account of a small route change in this year's race so won't match exactly to those I used in 2015 and for this articles analysis. Robert Osfieldhttp://www.blogger.com/profile/16960356368117573952noreply@blogger.com0tag:blogger.com,1999:blog-2375743119306394670.post-4376554491097048812016-06-13T13:48:00.000+01:002016-06-13T16:14:07.301+01:00West Highland Way Race 2015 : Race reportThis is my long over due race report from my 2015 race, alas I've been so busy with work, family life, training and racing that my blog has had to take a back seat. So sit back and transport yourself back a year and read on...<br />
<br />
<h2>
West Highland Way Race 20th June 2015</h2>
My training
in the six months before the race went BRILLANTLY, every single capital
is fully warranted. I was chuffed to bits with how well my body coped
with running every day. My peak weak I managed to hit my target of
running 96 miles in 7 days, with back to back half marathon+ of most
days. I've never come close to this mileage before and I felt strong,
smooth and efficient. I was fitter than I've ever been as an adult. I
was ready to knock the race out out of ballpark, confident of going sub
19hrs.<br />
<br />
However, things started to unravel on the
Wednesday evening before the race - I started to loose my voice, going
down with the same cold that my wife had suffered with for the previous
10 days, loosing her voice for much of it. I ate raw garlic, loads of
greens and colourful veg, beetroot. This onslaught of vitamin and
mineral rich veg helped halt the cold getting worse, but I still had a
bit of inflamed throat on the night and day of the race.<br />
<br />
The
grand preparation came a little further unstuck just three hours before
the start of the race when I over excitedly picked up a heavy container
of food+drink for the race to pack it into the support vehicle. Don't
twist and lift up heavy stuff fast ever, let alone right before your biggest race of the year... unfortunately I did and strained my back. After all the
careful planning, fantastic training I had suddenly through a massive
spanner in the works with a split second of stupidity. The
back was sore enough to force me to take pain killers even before I left the house. <br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiz2fu6bUtS3BbLocooWvbN22iXaw8_rFyoGxXZODivMimt2-czVUy8Dejp_a4FW4lBKEXAgMZD-ErGl4kNp0-vOMga8f6EhdrcXPwCOxWJ867r0wstHsLnyu4sB2Vah-RhLRDHCt9o8iQ/s1600/DSC_0147.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiz2fu6bUtS3BbLocooWvbN22iXaw8_rFyoGxXZODivMimt2-czVUy8Dejp_a4FW4lBKEXAgMZD-ErGl4kNp0-vOMga8f6EhdrcXPwCOxWJ867r0wstHsLnyu4sB2Vah-RhLRDHCt9o8iQ/s640/DSC_0147.JPG" width="360" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Food and drink all laid out, packing all the drinks into one container is what did my back in!</td></tr>
</tbody></table>
<br />
Thankfully my first half support crew Tom and Toby were on the ball and got everything packed in the car and to the start with plenty of time. At the start I
just got on with all prep as usual and this went smoothly, great to see
lots of familiar faces and such a great atmosphere. While I was focused
and business like in those final minutes I was also in pain, even
walking was uncomfortable.<br />
<br />
<h3>
Race start : 1am, Milgavie</h3>
Race start went and we all
plodded off into the dark woodland trail of Mugdock park. A little
drizzle meant that I kept my jacket on. My HR was a bit high, but I was
moving well enough, save for every step jarring the back. I arrived at
Drymen in 2:08hrs, a few minutes up on my 2014 split, happy enough but a little
disappointed to not be faster. I wasn't going to force the pace this
early though, I just stuck to my target HR range of 135 to 140.<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlsbLTlbvjkdrQq_Y53og5C1Hy_pjtZYKsRIPxQ7AJfOE2kuLonIJfeNqnEhkfgB4ZhK0tg6NW3DzXUeG4fR_xib5EyPjpRiHvMt1Z0YsKa2T_ce2vBFcFO95cIec04EXWYkzcqR3L-Uk/s1600/DSC_0148.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlsbLTlbvjkdrQq_Y53og5C1Hy_pjtZYKsRIPxQ7AJfOE2kuLonIJfeNqnEhkfgB4ZhK0tg6NW3DzXUeG4fR_xib5EyPjpRiHvMt1Z0YsKa2T_ce2vBFcFO95cIec04EXWYkzcqR3L-Uk/s640/DSC_0148.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Conic hill, atmospheric in the clearing mist/rain</td></tr>
</tbody></table>
<br />
Conic
hill came and went, my descent went well despite my sore back, my quads
were feeling strong even if other parts of my body weren't a 100%. I
passed John Kynaston in the woodlands just before the car park and he
asked how I was getting on, the reply "It's going to be a tough day at the office" pretty well summed up my physical feeling and resolve.<br />
<br />
<h3>
Balmaha: 19miles, 3:37hr elapsed, 4:37am</h3>
Save for the sore back and high HR I was moving OK, and happy to moving and the atmosphere through Balmaha couldn't help perk up the spirits, views help too :-)<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJNGjZsG9NUpo5KhXo3cbNcMDNaARqK7dFZD1Jkpv93aFoeAKF5_y83WBsxy-jSarfgFBZdWGgICJZRNLjxhih12cBbkaD1TcYhu4763EKpb6oB7XKFlG9mEhNQTSo5-it_6qfo9WzJE4/s1600/DSC_0149.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJNGjZsG9NUpo5KhXo3cbNcMDNaARqK7dFZD1Jkpv93aFoeAKF5_y83WBsxy-jSarfgFBZdWGgICJZRNLjxhih12cBbkaD1TcYhu4763EKpb6oB7XKFlG9mEhNQTSo5-it_6qfo9WzJE4/s640/DSC_0149.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Balmaha</td></tr>
</tbody></table>
<br />
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLSKWtv5bZgoyf0F7Glqkly5M_JIPyvh09Vn3d-nPWj4gLhHnxcrN5O5hl9GQ2pDJ5hyGnVIX9iFv-zvrS8edzzJuFflgvzcv6h-tpVay-RU9H1tpChCMcFgQZSSvAbFoQbQ8D1JaIE_E/s1600/150721+download+1122.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLSKWtv5bZgoyf0F7Glqkly5M_JIPyvh09Vn3d-nPWj4gLhHnxcrN5O5hl9GQ2pDJ5hyGnVIX9iFv-zvrS8edzzJuFflgvzcv6h-tpVay-RU9H1tpChCMcFgQZSSvAbFoQbQ8D1JaIE_E/s640/150721+download+1122.jpg" width="362" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">On route to Rowardennan</td></tr>
</tbody></table>
<br />
The route along to Rowardennan went smoothly, no problems with midgies this year, A bit of dampness under foot over the past 5 hours had taken it's toll though with a hot spot on a toe developing as I approached Rowardennan<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSZxBo4AjzxWxu9Ti-kwHZps-qSqcJxPxbUUAPeUhaeL2ZPp6XeYBoe32v_8G73x-FKMDNea6kd-kB4hBVU0JNPSt92hRenNBhYJJbUYr7ElJKGAC0svBNm6I5qjsDUyPkfKHyn86zXK4/s1600/150721+download+1123.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSZxBo4AjzxWxu9Ti-kwHZps-qSqcJxPxbUUAPeUhaeL2ZPp6XeYBoe32v_8G73x-FKMDNea6kd-kB4hBVU0JNPSt92hRenNBhYJJbUYr7ElJKGAC0svBNm6I5qjsDUyPkfKHyn86zXK4/s400/150721+download+1123.jpg" width="225" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Keep moving</td></tr>
</tbody></table>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRMPTiE6c4gkh2xQs2RB7DcKDZoFhoD0dvtR3Eo0OBbrae61KPkH0i47wMzdZKVIrSpQg3QOLebrMgrslXImLwf8_iNI_L8UU91MPXoF_cdrMBoYYpJLD_Q_hSGL-o-iL8PpsTDASSjZs/s1600/150721+download+1126.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRMPTiE6c4gkh2xQs2RB7DcKDZoFhoD0dvtR3Eo0OBbrae61KPkH0i47wMzdZKVIrSpQg3QOLebrMgrslXImLwf8_iNI_L8UU91MPXoF_cdrMBoYYpJLD_Q_hSGL-o-iL8PpsTDASSjZs/s400/150721+download+1126.jpg" width="225" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">the midges might catch up...</td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
<br />
<h3>
Rowardennan: 27 miles, 5:07hr elapsed, 6:07am</h3>
I arrived 9 minutes up on my 2014 time, but rather than push on did the sensible thing and stopped to get my toe checked over. This meant I lost 5 minutes, but my crew were great, surgical tape wrapped around the blister on my left little toe and then I was on my way. <br />
<br />
I pushed on to Inversnaid and felt that I was now in my groove, the pace felt a bit more of effort than it should have been, heart rate typically in the 140 to 145 zone. This was above my planned 130 to 140hr zone, but I was still chasing my 19hr target and 10 minutes behind schedule so knew if I was going to up the effort level have any chance of getting anywhere near it.<br />
<br />
At a style a couple miles before Inversnaid I caught up with Sandra (now Beattie :-) who had been powering up all the hills ahead but now seemed to be taking it easier on the more technical trails. As I take the first part of the race easier than the majority of the field I didn't expect to see her again, this was be proved wrong by the end of the day!<br />
<br />
<h3>
Inversnaid: 35miles, 6:37hr elapsed, 7:37am</h3>
I was still in pain but moving OK. I had been taking a combination of flu tablets and a combination of straight pain killers, alternating the different medications to spread it out evenly. I didn't want to risk over dosing but also needed to take the edge of pain I was in. This pain management was working well along the lochside, the pain was stable, my mood was positive despite the discomfort.<br />
<br />
Eating and drinking was also still working well, everything I took with me I was able to consume. Unlike in 2014 my path along the lochside was mainly a solitary affair. I was occasionally catching other runners and exchanging a few words but mostly paces never synced so I just got on with the job of moving as efficiently through the technical trails as I could. I actually quite enjoyed this section despite the back pain.<br />
<br />
<h3>
Beinglas: 41 miles, 8:14hrs elapsed, 9:14am</h3>
By the time I arrived at Beinglas my assertiveness on pace had was now 11 minutes ahead of my split in the 2014 race. I was now 11 minutes off my 19hr splits though, I'd need to keep the effort up.<br />
<br />
A mile out of Beinglas I caught up with Stuart Chalmers and Myvanwy Nenton-May. Myvanway stopped for comfort break so Stuart and I moved on together. Stuart was going well and moving assertively especially on the ascents. For the first time I had found another runner working at the same pace so we settled and catching up on all things running and life. Cow poo ally came and went without fuss, we attacked the ascents above Crainlarich and stormed down the descents. It felt like we were pushing on a bit hard as passed the mid point of the race but it was fun, more like play than racing a 95 mile ultra.<br />
<br />
<h3>
Auchtertyre: 50 miles, 10:11hrs elapsed, 11:11am</h3>
We trotted into the check point and got weight right after each other and then split up as we met up with our crews and restocked. I was through quicker and left on my own feeling strong and with positive as I was now 16 minutes up on my 2014 time, and while I was still 10 minutes off my splits for 19hr and now likely out of reach, it looked like a time of 19:15 to 19:30 was still on and well worth chasing.<br />
<br />
At Auchtertyre I took a single Co-codamol pain killer and a cereal bar that I munched on the way to Tyndrum, the familiar landmarks before Tyndrum appear quickly and then I was past the Fling start in 10:44, 2 minutes quicker than my first Fling time back in 2012. Back in 2012 I finished with a death march and couldn't contemplate going a step further. Fast forward to June 2015 and I was feeling strong and looking forward to the next 42 miles.<br />
<br />
<h3>
Tyndrum</h3>
At Tyndrum my north and south crew were changing over so it was good to see every one in good spirits together. I dropped off empties, picked up drinks and food and a ice cream. The day had transformed itself from a drab start to a warm beautiful day so the ice was welcome. Unfortunately the ice cream was melting so as I walked up the road out of Tyndrum I gobbled it down before it turned into total mush.<br />
<br />
All seemed good with life, but then my stomach just decided to protest strongly. My stomach hadn't been 100% up to this point but was pretty good considering the abuse my body was going under but there wasn't any hint that I was pushing my luck. Back in 2014 my stomach didn't cause any problems even when eating ice-creams and bacon rolls. Summer 2015 was going to be a different story.<br />
<br />
Working on the assumption that my my stomach just needed a bit of rest from constant feeding and my blood flow to my stomach was probably compromised by the higher effort that I had been putting I just began sipping water and dropped my target HR zone back to 130 to 140. My stomach didn't get better but I was still able to run flats and descents so I was I just hoped this would be a short lived hiccup.<br />
<br />
<h3>
Bride Of Orchy: 12:02hr elapsed, 1:02pm </h3>
As
I was still 20 minutes up on my 2014 splits and still within 4hrs of race leader, Paul Guiblin, at BoO I couldn't get a support
runner over Rannoch Moor. Initially I tried to keep jogging on where
possible but the faster I moved the worse my stomach got. I finally
decided that I had to stop racing and just walk off the problem and hope
that once my stomach had calmed down I could get back racing.<br />
<br />
It was fun to see everyone at Jelly Baby hill and get my 100k treat but even the a single Jelly Baby was not an easy proposition to get down. I ate my sweet and a sip of water but it just increase the pain levels, anything hitting my stomach now was just pushing stomach pain levels up.<br />
<br />
Across Rannoch Moor the
miles passed very slowly, I lost a number of places, including Stuart and Myvanway would trotted by both looking strong. Despite
taking things very easy my stomach got no better. It was like having a
brillo pad stuck in my stomach, any up and down movement was really painful. At one point I just wanted to find a hillock and crawl into a
ball to sleep it off. I resisted temptation and kept walking on, hoping that things would sort
themselves out. Thoughts of DNF'ing if I couldn't get back drinking
played on my mind as I still had 30 miles to go. I also considered just getting to car and sleeping
for several hours.<br />
<br />
Things turned around a little as I
got into view of Glen Coe Ski center - an almighty gurgle from my
stomach and suddenly my very fuzzy head cleared and the pain in my
stomach reduced down several notches. I got back to a very gentle jog
down to the check point. My stomach was still painful on every foot plant but at least I was able to move. <br />
<br />
<h3>
Glencoe ski center: 70 miles, 15:01hrs, 4:01pm</h3>
Once I arrived it was good to be with my support crew and my wife and three girls had arrived to give support. I took a few minutes to try and work out what I should do next, what I could eat and drink. My crew and family were great and were really positive. There was no talk of anything but finishing, my DNF demon’s weren't shown any respect or time, it was now about getting things done.<br />
<br />
Up to the Rannoch Moor crossed I had been 100% focused on going sub 20hrs, given my training and good Fling race a PB has looked easy. I now 24 minutes down on my 2014 split, with the prospect of walking the rest of the way. In preparation I hadn't really given much thought to the possibility of the not racing all the way to the finish. Mentally I had to find resolve that I hadn't prepared for, just finishing even if walking being a achievement worth suffering for. <br />
<br />
I then marched on, now with my
support runner, Andy, jogging where I could, albeit it at pitiful pace as my
stomach was so painful at any other pace.<br />
<br />
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<br />
Still the views were pretty epic, sure helps when otherwise suffering<br />
<br />
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<br />
At Devil's Staircase Craig took over to run with me with Andy driving around to Kinlochleven. <br />
<br />
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<tr><td class="tr-caption" style="text-align: center;">Trying to find something I might be able to eat...</td></tr>
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We made it across to
Kinlochleven slowly, but still moving forward. I regularly kept trying to
sip water and nibbling bits of food but anything I consumed
soon made my stomach worse.<br />
<br />
<h3>
Kinlochleven: 81miles, 17:57hrs elapsed, 6:57pm</h3>
At Kinlochleven I felt a bit jaded but my legs still felt strong and my head was in the game. However, I was really concerned about not being able to eat or drink anything substantial. I felt I was living on borrowed time as I had hardly eaten or drank since Tyndrum, so over 6hrs and 28 miles over on perhaps a hundred calories and just sips of water. I fully expected my body had to crash and burn.<br />
<br />
At the Kinlochleven weight in my weight had gone down
further but still within limits and I was still lucid so there was no
problem with me continuing. I tried to eat and drink bits but nothing
really went down easily. Out of desperation I also tried a swig of coke
but this burnt my stomach like it was molten larva so really wasn't a
good move.<br />
<br />
Looking at my watch I realised that if I was to finish in the same day I'd need to get moving, stopping to eat/drink hadn't helped so there was no point delaying so I then headed on. This thought process I didn't pass on to my family and crew I just got on with a march in my own little private world. Taking to them later they were all taken by surprise by my departure, I just left walking briskly away packing my drinks for the next leg.<br />
<br />
Despite hardly drinking
or eating my legs somehow were still strong and got up the ascent out of Kinlochleven OK.
Once the trail flattened I started to jog a little and then off all of
sudden I started throwing up everything I had tried to consume. It
burnt on the way as much as on the way down. Dry heaving I tried not to
strain by back and stomach muscles, funny how the utlra-marathon brain can function in an almost detached way to the rest of your body, think how on minimizes the damage from the current problem to compromise the rest of the journey.<br />
<br />
This grim point
was turned around when a support runner for a fellow runner arrived and
gave me a small bottle of soda to sip. I was able to drink this bottle a
sip at a time without it causing my stomach to go in knots so it was
progress. It was still too painful to walk fast or jog any faster than
12 min/miles so progress was slow.<br />
<br />
Craig was doing a great job of nursing me along. My pace was abysmal though. I was passed by several sets of runners and crew. Sandra passed with her support runner with total commitment, none of the polite gate opening back at the Lochside, she was blowing the barn doors off her PB, complete focus and determination. Inspiring to see other having great races, but well made my miserable pace seem pretty pathetic a faint shadow of the athlete I had expect to be.<br />
<br />
Before arriving at Lundavra the rain
came on/off and with it my jacket had to go on/off as I tried to avoid
overheating and getting cold in quick succession. The last half hour
before Lundavra I finally started to feel a bit vague and fuzzy headed.
My legs were still strong but clearly by blood sugar level was getting
low. I just sipped my soda and clung on to as a lifesaver even after it was empty, I got a few tangtastics down but still anything I ate caused lots of discomfort. <br />
<br />
<h3>
Lundavra : 88 miles, 20:28hrs, 9:28pm.</h3>
My second crew member Andy had run back up the course after leaving the car in Fort William, this way both Craig and Andy could join me for the final 7 miles. Andy was really concerned how much I had deteriorated since
Kinlochleven, my colour had left me, I was withdrawn and talking in less
coherently.<br />
<br />
Andy forced me to consume one of his gels. I didn't want to eat it but he wouldn't let me go one till I had. I totally expected to bring it back up, but I did what I was told and drained it all - there would be no cheating under Andy's watch!<br />
<br />
I wasn't really in a place for chat so Andy and Craig walked ahead up the hill, occasionally checking back to make sure I wasn't being left behind or struggling. With an hour and half left to cover 7 miles It looked like I might still be able to squeeze in before 11pm if we push on. This was a goal that I clung to, but one tempered with the expectation that I pushed on too hard that my energy levels would crash and leave me walking like a dead man.<br />
<br />
The gel had mad my stomach more uncomfortable but I kept it down and bit my bit I think the 100 calories of sugar that it provided perked me up a little. I didn’t particularly notice it by Andy saw a change for the better. We got through the woodland walking the ascents and gently jogging the descents. My stomach was still painful on each step but my legs were solid and happy with the pace.<br />
<br />
We finally got to the wide forest track that leads you down into Glen Nevis and on to Fort William. We worked out that I had a bit over 3 and half miles to go and only 34 minutes left to do them in, it was doable just if I could run the whole of the rest of the way. This just seemed tantalizingly out of reach, chances of pulling it off remote. Andy and Craig were really positive, I wanted to try even if if it going deep into the hurt locker.<br />
<br />
Each step was painful, even going downhill at 10 min/mile pace hurt on my stomach, but my legs just kept spinning over. We hit the flat through the woodland and hadn't earned any safety margin from the descent so still had to push on. My legs kept responding and I was winning the battle with my stomach, sure it was painful but there was less and less distance to put up with it. Light was failing now as we went through the final tree cover before Braveheart carpark. I was torn between stopping for head torch and tripping, I was also really aware of burning out of my less energy reserves.<br />
<br />
We hit the road, we weren't sure exactly how far to go, we thought around mile? We had less than ten minutes left to get there, there was no letting up now. I sent Criag ahead to locate Julia and the girls to tell them of my impending arrival and here tore away at 6 min/mile pace. Turns out he went straight past them! It was now dark as he headed up the hill past the 30mph sign, I had to run every step up that cruel incline, as it levelled off I picked up the pace, now down 7mile pace, all pain and exhaustion had gone, I was no-longer conscious of what my body was doing or the pain, I was just running. <br />
<br />
At the round about Julia and the girls were all waiting to run in with me. It was such a glorious sight to have them around me and I finally felt awesome. Getting in before 11pm was still on the cards, and my pace just got faster and faster, not all my family could pace as I hit 6 min/miles, with only my youngest running at my side. I was charging down the street in full flow. It must have been quite a sight a family at full pace, jackets flaying in the wind with a possessed runner at the front.<br />
<br />
My strava records suggest I fit 5:30min/mile in the last quarter of mile as I tore towards the entrance to the Leisure Centre. I tapped my card on the timing unit and was done.<br />
<br />
<h3>
Fort William : 95 miles, 21:58:26, 10:58 and dark!</h3>
It was a crazy last mile and all to just squeeze under
22hrs. It was worth it though, what a turn around to finish so strong, charging along a dark Fort William street with my family is such an amazing memory to have. <br />
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<br />
Once inside the Leisure Centre I was well taken care for. There was quite a buzz as Sandra had just arrived before me and had ran the race of her life with a huge PB, it was such a happy atmosphere despite the carnage of runners sat in chairs on massage tables.<br />
<br />
I tried to eat and drink but soon regretted it and headed to loo to empty the contents of my stomach. Craig was a star and waited outside the loo as I prayed homage to the porcelain god, he was there concerned that I might end up in more trouble such as fainting etc. That's what a great crew do - they look after and out for you, even we the going gets unpleasant.<br />
<br />
I showered and changed then headed back with my family to our accommodation. Craig and Andy set off back home. Passing through Rannoch Moor past midnight they recall seeing all the head torches out there toiling through the darkness.<br />
<br />
<br />
<br />
<h3>
Prize giving</h3>
What I can say other than it's Awesome! Paul Giblin ran a stunning race to lower the Course Record yet again, but there were so many other amazing performances with people setting PB's or struggling through to finish despite some pretty unpleasant over night rain. I never been to another race prize giving like the West Highland Way Race one, it's a real celebration of every single runners achievement from first to last.<br />
<br />
<br />
<h3>
Lessons Learnt</h3>
The Rolling Stones lyric "You don't always get what you want, but sometimes you get what you need" seems to resonate with my 2015 WHWR experience. I was confident of a 19hr finishing time, I really wanted it, but it wasn't to be. A sub 22hr time is well off what am capable of on a good day, but in the circumstances it was all about learning about what reserves of mental and physical strength I have within me.<br />
<br />
I trained to burn fat efficiently in training, but never planned to have to run the final 42 miles on just a couple hundred of consumed calories and the rest off my fat reserves. It was fast and it wasn't pretty but my legs never faltered - they were strong and full life right through to the end, the only thing that really slowed me down was the stomach pain.<br />
<br />
Looking back what caused my stomach so many problems? I believe the Cocodomol pain killer that I consumed along with paracetamol and aspirin that were the main culprits rather than the ice cream. The pain killers I took for back pain, so had I not strained my back I wouldn't have needed them, so likely wouldn't have had the same issues with my stomach. It all stems back to that stupidly lifting a heavy box the wrong way when packing the car, had I not done that there the house of cards likely wouldn't have fallen at the half way point.<br />
<br />
This year I'm lining up for the West Highland Way Race again. Training hasn't gone quite as smoothly as in 2015 but somehow I've ended up in similar positive place fitness wise. I should in the shape to go chase 19hrs once again. This time I'll be doing everything I can to avoid having to take pain killers, so making sure I don't do anything stupid in the final days or hours before the race.<br />
<br />
Physiologically, this year, finishing is the foundation stone upon what my race is built rather than an after thought. Tapering well, running a sensible race, looking after my body and letting the time happen. I am planning to race to the best of my capability, but the bedrock will always be getting my 3rd West Highland Way Finishers Goblet.<br />
<br />
<h3>
Thanks</h3>
My thanks go to my crew Tom, Toby in the first half and Craig and Andy in the second half, and to family, especially for that last crazy run together into the finish, what a memory to cherish!<br />
<br />
Thanks also to the WHWR committee and all the army of voluteerrs that make it all possible. Without these people how give their weekends for us to do what we love none of these great races would happen. THANKYOU!!!Robert Osfieldhttp://www.blogger.com/profile/16960356368117573952noreply@blogger.com0tag:blogger.com,1999:blog-2375743119306394670.post-67865464849173310512015-08-27T21:25:00.000+01:002015-08-28T13:08:32.446+01:00Catching up from a long way behind<h2>
Getting back on the blogging horse... </h2>
I haven't posted anything to my blog since the days before the West Highland Way Race back in June. I've been asked several times where's the West Highland Way Race report and well haven't even started it yet...<br />
<br />
It's been a busy time at work with getting a major release of the OpenSceneGraph out the door, and with our three girls off on the School holidays time away from the computer has been dedicated to holidays and days out. I'm only now starting to nearer normal.<br />
<br />
For those who aren't familiar with my work the OpenSceneGraph is an open source graphics software, used in scientific visualization, virtual reality, games, flight simulator, marine simulators, etc. I'm the lead author and project lead so when it comes to making major releases I do much of the heavy lifting, which boils down to lots of full days testing the software, tracking down and bug fixing, merging submissions and trying to shepherd the heard of cats that are contributors to the software. There's now been 550 contributors to the software over the years the 16 years I've been working on it which is pretty phenomenal, thankfully not all at once. Major releases like the one I made a few weeks back only come every couple of years so it was quite an intense period in June, July and August. <br />
<br />
With a lot of work at the computer over the last couple of months I'm afraid my enthusiasm for spending evenings and weekends typing up my exploits in training and racing rather faded. I'm still keen to share my experiences with running the West Highland Way Race as I feel there is a lot I and others can potentially learn from what I got right and got wrong in this years race. Last weekend I also ran the Speyside Way Race for the first time, so I have another race to write about too.<br />
<br />
This post isn't for covering these races in depth, just really to say that I'm alive and plan more updates over the coming months.<br />
<br />
<br />
A quick summary of my races:<br />
<br />
<h4>
West Highland Way Race June 20th, 2015. </h4>
Didn't quite go to plan. Training went fab, was confident of going sub 19hrs, but got a cold two days before race, then 3hrs before race strained my back. On pain killers right from the start, every step jarred my back all the way to Fort William. Was 20 minutes up on my 2014 splits by Tyndrum but then was hit by stomach problems after eating an ice-cream at Tyndrum.<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZYuBbDeQvfifGbWpw0ZxofmqY97Ysqgv-aOthwH9uox5jFGNVTFhnklA8T4wKhjQNHCOFwkkkqZ3NO0VtC9pBfUH6E9pO7IDoIGRbpf0F24L5PynSnFiZE26wA7oIMug866UMXuANfK4/s1600/DSC_0148.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZYuBbDeQvfifGbWpw0ZxofmqY97Ysqgv-aOthwH9uox5jFGNVTFhnklA8T4wKhjQNHCOFwkkkqZ3NO0VtC9pBfUH6E9pO7IDoIGRbpf0F24L5PynSnFiZE26wA7oIMug866UMXuANfK4/s640/DSC_0148.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Broke through cloud on Conic Hill, errie views in the twilight</td></tr>
</tbody></table>
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<tr><td class="tr-caption" style="text-align: center;">Balmaha, calm waters, but plenty of motion and commotion on the tail</td></tr>
</tbody></table>
Stomach never recovered and was hardly able to eat or drink for the next 42 miles, had to slow drastically but nothing fixed the stomach so had a very slow second half. Despite problems I was still able to keep moving forward and was able to squeeze under 22hrs, finishing in 21:58. Far tougher race than my 20:18 time in 20214. I suspect the cause of the stomach problems was the pain killers I was taking to keep a lid on the back pain.<br />
<br />
<h4>
Training after WHWR</h4>
Recovered from the WHWR really quickly, so got back running within 10
days. Then added faster runs too quickly as I was just playing and
having fun. Big mistake as I strained my plantar fascia in my right
foot doing a 5:20 min/mile down a road hill. This meant I had to drop
the mileage and easy slowly back into training.<br />
<br />
Then once things
started improving I made mistake number 2 - this time a 5:40 min/mile
interval on the flat where my right hamstring started to feel tight.
Any faster running since has agrevated it and again required lowering
mileage and paces to help recovery/avoid making it worse.<br />
<br />
In the two week before the Speyside Way race I was able to get out every day and put some reasonable runs in, topping out at 16 miles the weekend before the race. Then five days of taper where I ran most of the runs at my target race intensity that roughly mapping to 8 min/mile on the flat so I could try and get a time close to 5hrs at the race.<br />
<br />
<h4>
Speyside Way Race, 22nd August 2015.</h4>
My hamstring didn't like 3 1/2hrs drive up to Buckie so it was uncomfortable when trying to sleep at the hotel on the Friday night, and was still a bit tight and tender before the race. A gentle walk before the race start at the Cragganmore Distillery loosen things off and I felt not too bad. Race start had us heading off downhill for quarter of mile before we headed off along the old railway line heading towards the coast.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjG5NobnMF4OwwgYrnAPTm8ByWBVj-F-YIMqxHCiTYJKoVq0FWD6xX1MPy_SiMwF4dxI_kd2q_Nl8t4Md9O2CR7FGGzYcNnLekxG2lyM_xvCgSIRBp1Z8Kijrw9e4r3K2xfECaY9FVeuU4/s1600/DSC_0972.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjG5NobnMF4OwwgYrnAPTm8ByWBVj-F-YIMqxHCiTYJKoVq0FWD6xX1MPy_SiMwF4dxI_kd2q_Nl8t4Md9O2CR7FGGzYcNnLekxG2lyM_xvCgSIRBp1Z8Kijrw9e4r3K2xfECaY9FVeuU4/s640/DSC_0972.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Making our way to the start</td></tr>
</tbody></table>
<br />
The miles ticked by with 7:43 min/mile appearing on the watch with my HR staying comfortably at the bottom of my target HR range of 155 to 160. I was a minute up on my 5hr splits estimates for the first check point at 12 miles and moving smoothly. The ascent over Ben Aigen went really quickly and was able to run most of it chatting with fellow runners. The descent went quickly too but it was clear that my legs were beginning to feel the affects of the quicker than usual ultra pace that I normally manage. At the bottom of the hill average pace was still 8:10 min/mile pace and on target for 5hrs.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_whSFdzgKVxJ5nYiG-H4gzipu3ovhFkQnmuTVwjfg2VS5u3iKsZPuoOWIghvpqYDTssBbmSeJfcdLc7dlPbbWEag58BrHI1oH3Aw9ZcqjJBNnzO7HlDx-YB4QhOTG9b0Da8nsadpLdwk/s1600/DSC_0973.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_whSFdzgKVxJ5nYiG-H4gzipu3ovhFkQnmuTVwjfg2VS5u3iKsZPuoOWIghvpqYDTssBbmSeJfcdLc7dlPbbWEag58BrHI1oH3Aw9ZcqjJBNnzO7HlDx-YB4QhOTG9b0Da8nsadpLdwk/s640/DSC_0973.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">View from Ben Aigen looking down on the Spey and towards the sea</td></tr>
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<br />
After Ben Aigan there are lots of ups and down along back roads and it started warming up. I had hopped to start clawing back on the average pace but thanks to all hilly road it stayed stubbornly at 8:10 min/mile pace. The second check point came and I was still on my splits for 5hrs, but took several cups of water before heading off and by the time I left was a minute down.<br />
<br />
From the first check point I had running quite a bit with Roger Greenway and we both passed through the marathon point around 3:34. Roger was stronger on the roads and up hills while I was stronger on the narrow trails and downhills. We worked hard together through most the woodland that takes you out to Speybay but once we hit the wider trails my legs had started to really complain. In particular my groin and hip flexors were painful, and my HR for a given pace was also heading upwards, and was now in mid 160's and above. I either had to keep the pace up and accept the high heart rate and risk crashing and burning or ease off on the pace and keep within my target HR zone.<br />
<br />
After Speybay I really started to struggle to get anywhere close to the required 8 min/miles for a 5hrs time. Roger had moved ahead and was able to keep moving well right to finish, finishing in 5:02. My own story was rather more sorry - in the woodland right after Speybay I tripped on a tree root and very nearly crashed to the ground. The stumble shook me up a bit and my smoothness in my running in particular seemed to take a knock. As the route headed to Portnockie my hip flexors and groin muscles progressive became tighter and more painful, and with it my stride length deteriorated to little more than a shuffle. First it was a struggle 8:30 pace, then 9:00, then 9:30. By the time I had passed through Portnockie my pace was the wrong side of 10 min/mile pace, maintaining this pace and not walking for the last two miles was a real struggle.<br />
<br />
In the last mile I was passed by two runners, something that doesn't normally happen to me in ultra - normally I'm the one doing the over taking. There was nothing I could do to respond. The energy levels were there but no amount of will power could open up my stride. I hobbled across the line in 5:11:08.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDUYppeyEK6cN5zJlUh_GzIqwWL8ONeyNVa-qvEJXd2AIIgjVa4eMckTLUcqOQWARtxa4E_QW2t9Vj-m_Mwg2v2xXVlVaP2V_i6Yzsu2X3bKjb_Agj_91NHGk7NjoZuOX_Y2cfJCNN_mE/s1600/DSC_0975.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDUYppeyEK6cN5zJlUh_GzIqwWL8ONeyNVa-qvEJXd2AIIgjVa4eMckTLUcqOQWARtxa4E_QW2t9Vj-m_Mwg2v2xXVlVaP2V_i6Yzsu2X3bKjb_Agj_91NHGk7NjoZuOX_Y2cfJCNN_mE/s640/DSC_0975.JPG" width="360" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Finish</td></tr>
</tbody></table>
The average pace for the 36.9 mile run was 8:25 min/mile pace which is over half a minute a mile faster than any ultra I've done before. I'm most chuffed with getting to the 50k mark in 4:14 though, this averages out around 8:10 min/mile pace and is a PB for 50k by around half an hour.<br />
<br />
5hrs was out of reach though, had I been in the shape I was in before the West Highland Way Race it would have been possible, but through July and August have only managed 30 miles most week due to various injury niggles. One 50 mile week just before the race isn't quite enough to get me into peak condition. Had I not pushed on so hard between the marathon and 50km mark to try and maintain my pace I suspect I wouldn't have crashed and burned in the last four miles, a time nearer 5:05 was probably on the cards if only I had listen to my HR monitor rather than my ego.<br />
<br />
<h4>
Aftermath</h4>
This week I've tried to do a couple of recovery runs but ended up cutting yesterday short as it now looks like I have groin strain. Not sure why these muscles are complaining now as I've never had any problem with them in previous training or ultras. I felt more trashed after the Speyside than I did after the WHWR, perhaps the sustained pace was the problem... or lack of training at race...<br />
<br />
The next race I'm signed up for is the Jedburgh Three Peaks in October, but if my injury calms down quickly I'll sign up for the River Ayr Way too.Robert Osfieldhttp://www.blogger.com/profile/16960356368117573952noreply@blogger.com5tag:blogger.com,1999:blog-2375743119306394670.post-84754461642243633872015-06-19T20:03:00.001+01:002015-06-19T20:03:18.682+01:00All ready for West Highland Way Race 2015My big race of the year, the 95 mile <a href="http://westhighlandwayrace.org/" target="_blank">West Highland Way Race</a>, is starting in 5 hours time (at time of writing) at 1am on Saturday 20th June. Nerves have set in, stomachs being doing cartwheels for the last two days, only got 5hrs sleep in the last two days... but nothing will stop me chasing my dream race. So here's my goals:<br />
<ul>
<li>
18:30:00 Platinum – 25 % chance, absolute perfect day
of racing</li>
<li>
19:00:00 Gold – 50% chance, good day racing</li>
<li>
19:30:00 Sliver – 75% chance</li>
<li>
20:18:00 Bronze – Struggle a bit but still finish with a PB</li>
</ul>
Given my how my training and racing has gone this year I'm pretty confident that I'm in the shape to go sub 20hrs, and should be able to do around 19hrs as long as I have a goo day, so 19hrs will be my focus. If the day goes really well I won't hold back from chasing my Platinum. If things go pear shaped then just a finish will be grand - it's 95 miles of tough trails, so one has to respect it what it can throw at you.<br />
<br />
<br />My race number is 184, and you can follow my via <a href="https://twitter.com/RobertOsfield" target="_blank">twitter</a>, <a href="https://www.facebook.com/profile.php?id=100007645218645">facebook</a> or via the sportident website. The direct link to my entry is:<br />
<div style="text-align: center;">
<a href="https://www.blogger.com/goog_544766156"><br /></a></div>
<div style="text-align: center;">
<a href="http://Sportident Checkpoint timing website">Sportident Checkpoint timing website</a></div>
<br />
On twitter the <a href="https://twitter.com/search?q=%23whwrace&src=typd" target="_blank">#whwrace</a> is popular for postings about the race, often there will be updates from crews as the race unfolds.<br />
<br />
The splits I'll be using are derived from my 2014 splits, but adjusting to remove the stops for dealing with blisters and having to walk part of the final 14 miles due to a calf injury. These cleaned up splits therefore represent a prefect race, if when you follow the race I stay within a single column you'll know that I'm running well. I'm hoping it'll be around the 19:00 column, but will be pacing by HR again (aiming for a HR range of 135 to 140 which is around 79 to 82% of my lactate threashold HR), so will just end up in the column that my heart tell me looks to be right for how it's working on the day.<br />
<br />
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<br />
<br />
For comparison my splits for last year were - I've left a blank column so you can write on your monitor as I progress :-) <br />
<br />
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<br />
<br />
There is plenty of opportunities for little or large problems to crop up during the race, just like last year, so it might be that thanks to an incident or problem I might end up walking or slowing significantly, this will show up in shifting columns. Don't worry though, I had falls, blisters and calf injury last year and still finished in a very respectable time, so just be patient the website should eventually pop me up even if it's a bit later than expected given earlier progress.<br />
<br />
One small spanner in the works is that I picked up a bit of cold on Wednesday so my HR may well be a bit elevated, so my pace might be a tad off where I was originally hoping. Still I feeling well enough to race and won't give up on my dream of a sub 20hrs quite yet. <br />
<br />
Not long to go now, whooooohooo :-)Robert Osfieldhttp://www.blogger.com/profile/16960356368117573952noreply@blogger.com0tag:blogger.com,1999:blog-2375743119306394670.post-33815904743627386892015-05-21T20:28:00.002+01:002015-05-22T09:27:38.614+01:00Lessons learned from the Highland Fling<h2>
Highland Fling 2015</h2>
In my <a href="http://trossachstrailrunner.blogspot.co.uk/2015/05/highland-fling-race-report-2015.html">race report </a>I had plenty of photographs, but missed out the video of the finish that my wife Julia recorded, so include it here to give this post a bit of context.<br />
<br />
<br />
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<h3>
</h3>
<h3>
Recovery</h3>
The day after the Fling my legs were very sore,
not quite post West Highland Way Race sore, but far more uncomfortable
than last years Fling. I was able to run in the days after the race but even a week after the race I had to keep to 10 min/miles on flat
routes of 4 to 6 miles, any descents were particularly painful on my
quads.<br />
<br />
During the second week after the race my legs I
was running more smoothly, and the pace was starting to slowly improve
as my were my calves and quads. Rather than general pain the discomfort
was isolated to strained left calf, and a strained right quad, in each
case it was just a bundle of fibres that were a bit sore to touch and
when under load. More recovery runs were required and by the end of the
second week it was trying my patience a bit, but you can't will your
body to repair, you just have to treat it right and wait for it to heal.<br />
<br />
Finally
at the start of third week the strained calf and quad muscles
now felt healed up enough to start increasing the pace and distance. Now in the forth week after the Fling I'm into proper training again, I have done a hilly 15 miler, a 13 miler and 11 miler as well as 6 to 7 miler's. In this period I've also passed through my 200th day of running every day.<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkhDiiPbe5RJjtN_4UMpHiryX3AAQGzil9k6YeB6h1rKnVWAmYmdJFVDowp_9JcRKSn6z64ahkNw-d5iKnJvh1g8mqTdPIfj5TVeS1avlKDARW-ecnFcemg9nSYSpCviZPYxc5EnCS0d8/s1600/IMG_20150516_153558430_HDR.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="359" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkhDiiPbe5RJjtN_4UMpHiryX3AAQGzil9k6YeB6h1rKnVWAmYmdJFVDowp_9JcRKSn6z64ahkNw-d5iKnJvh1g8mqTdPIfj5TVeS1avlKDARW-ecnFcemg9nSYSpCviZPYxc5EnCS0d8/s640/IMG_20150516_153558430_HDR.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Day #200 of runstreak: View looking down of Loch Lubnaig, during a long run up to Stank Glen</td></tr>
</tbody></table>
<br />
My HR for a
given pace was been excellent throughout most the recovery period, just a
couple of runs my HR was a bit high. This suggests my base aerobic
fitness hasn't been compromised by the race, which suggests I wasn't
catabolizing my muscle tissue excessively during the Fling. This in turn
hints that amount of muscle discomfort that I experienced during the
race and during recovery was most likely due to my legs not being
recovered from the Great Tartan Skidaddle ultra two weeks before.<br />
<br />
Another
pointer to my legs being still fatigued when racing was the quad injury
before the race, I'm sure this wouldn't have happened had my legs been
fully recovered, and was an indication that my quads were still healing
up when I did the hill run in the week before the Fling and over
stressed the healing muscles. While the minor injury showed that at
least one bundle of fibres had been still been weak, I now believe my
whole quads, calves and hamstrings were still a little compromised and
recovering. I was lucky that the minor injury healed in time for the
race, but the rest of my running muscles weren't at full strength yet.<br />
<br />
<h3>
Analysis of Highland Fling Pacing </h3>
Looking
at the three timed sections I was 46 second/mile faster to Drymen
compared to 2014. Between Drymen and Rowardennan I was 73 seconds/mile
faster. Between Rowardennan I was 46 seconds/mile faster. Finally
Beinglas to Tyndrum I was 26 seconds/mile slower. This slow down meant
that my first half/second half time ratio was 1.17 and quite a bit off
my 1.08 ratio in 2014.<br />
<br />
A significant component of my slow
down was down to my guts protesting, I've had gastric stress before but
it usually just slowed my eating and drinking, not caused me to slow my
pace significantly. I suspect the two culprits for the discomfort were
the asprin/paracetomal combined pain killer tablets I took before Inversnaid, and possibly the muscle damage creating by products in my bloodstream that my liver would then have to deal with.<br />
<br />
Despite
slowing much more this year, I was still in the top 4% of strong
finishers, which is an indication most runners are still going out
waaaaay too fast, because if I have a bad day and slow significantly and
still finish stronger than 96% of the field something is amiss.<br />
<br />
The average first half/second half ratio for Men this year was 1.326, and for women it was 1.298, while the average for Man last year was 1.326 and women 1.313. What does this tell us? Men are pacing just as badly as last year, while at least the Women on average are learning how to pace better, even if it's only marginally. It's a bit of bizarre co-incidence that the Men's average is identical up to four decimal place, that's what comes out of the spreadsheets analysis though.<br />
<br />
<h3>
Heart rate and efficiency</h3>
My
average heart rate for the race was 149 beats per minute, five below
the 154 I averaged in 2014 when I ran 9:43, and 3 below the 152 I
averaged in 2012 when I ran 10:46. Being able to run faster at a lower
heart rate suggests that my cardiovascular system has improved
significantly in just one year - far more than the two year period between the 2012 and 2014 races. I believe the main reason for the improvement over the last year has been consistent training, rather any one particular type of workout.<br />
<br />
However, while my
overall efficiency was better, the efficiency difference between my race
and my training was higher in 2015 than in 2014, with my race/training
figures couple of % worse this year. I simply wasn't as fast for a
given heart rate as my training logs suggested. While part of this
might be down to a need for me to recalibrate my training logs in light of changes to my HR/pace figures, I feel
that a significant chunk of this unrealized potential was down to high
levels of muscle fatigue I experienced during the race.<br />
<br />
Even
at Drymen I knew my legs weren't as strong and smooth flowing as they
had been. I simply wasn't the same resilient athlete that raced the
Great Tartan Skidaddle two weeks before. During the race it really felt
like every step I was having to put more effort in than normal, it felt
that my running economy had been compromised, and the HR rate/calorie
burned stats back this up - my running economy was around 2% lower than
expected.<br />
<br />
<h3>
Lessons learned</h3>
The big lesson I've learnt is from this year's Fling race are:<br />
<ol>
<li>Don't race hard two weeks before an important race</li>
<li>Don't ignore the early onset of muscle fatigue </li>
</ol>
My
big mistake was not so much running a 31 mile race two weeks before the
Fling as not sticking to my original plan of use this race as a
training run. Dropping the pace and running hard for the last 8 miles
wasn't even necessary for the win as I won by 9 minutes. I could have
taken it easy and still won and would have recovered by better.<br />
<br />
I
had been thinking about running the Strathearn Marathon in June as my
last long run before this years West Highland Way Race. Running it as
proper training run shouldn't risk the big race, but the discipline
required not to run harder than I should would be through the roof.
I've done the Loch Katrine marathon twice now and felt so fresh both times that I
couldn't help myself charging home at 6:40min/mile pace for the last
three miles. These antics are dumb in hindsight. By avoiding any races I can at least avoid temptation to let rip.<br />
<br />
Had
I not raced the Great Tartan Skidaddle Ultra as hard as I did I'm
pretty sure I would have gone comfortably under 9hrs. Despite the
discomfort during the race my energy levels were excellent - my aerobic
fitness had enough spare capacity to cope with the loss of efficiency
due to my legs being trashed. Had my legs not been trashed I wouldn't
have risked the pain killers and without extra stress on my body due to
dealing with the by products of muscle damage and likely would have few
stomach issues as well.<br />
<br />
Had I raced fresh I feel that I
should have been able to match Anders Lindell all the way to the finish
and achieved at time around 8:50. Ander's first half/second half ratio
was 1.10 and was 2nd strongest finisher, but even with this strong
finish was a little off how strongly I finished last year. It's a bit
frustrating to know that I have this capacity for a faster Fling race in
me, but will have to wait another year to finally put it away.<br />
<br />
The
reality is that due to incomplete recovery from the Great Tartan I wasn't in the shape to run 8:50 at this years race. I
likely wasn't in the shape to run 9 hrs, I simply screwed my chances by
racing too near to the big race.<br />
<br />
During this year's race I paced the
first leg relatively conservatively to Drymen, but then allowed myself
to target a higher HR zone (150-155) from Drymen onwards. The effect of this is apparent in the splits going from being
on average 46 seconds/mile faster on the Dymen leg, to 73 seconds/mile
for faster for the Dymen to Rowardennan leg and went from being dead on
9hrs pace to sub 9hr pace.<br />
<br />
In hindsight this pace in the middle of the race was faster than I
should have pushed on at. Had I stuck to 145 to 150 HR range I
would have gone through Rowaddan around 6 minutes slower would have
stayed closer to 9hr pace. This would have meant lower stress on my
legs, less damage and a bit more spare capacity for my body to consume
energy, fluids and deal with the accumulation of muscle damage
by products. For sure I would have finished stronger and been a much
more comfortable bunny.<br />
<br />
Had I not pushed on so much in
the middle of the race could I have run 9hrs? I think I would have got
closer, it's impossible to know how much closer. My next opportunity to
race the Fling will be in 11 months and I'll be different runner again,
hopefully with another year of good training behind I will be able to easily beat 9hrs, just as I comfortably beat my 2014
time this year.<br />
<br />
One of the biggest positives of this
year's Fling race is that despite running the perfect race last year and
running sub par race this year - my base fitness has moved on so much
that it more than compensated for racing pre-fatigued and getting the
pacing a bit off. I didn't have a bad race this year, but it wasn't
close to wringing every ounce of potential out myself as I did last year which leaves a bit of lingering frustration.<br />
<br />
That's racing though, you can't get it right every race. If you don't get everything right then you just need to take the lessons to heart and avoid making them in the future.<br />
<br />
<h2>
Looking forward</h2>
My next big race is the 95 mile West Highland Way Race on the 20th of June, my biggest training run will remain the Highland Fling, so it's now I'm focused on being as close to 100% fit on the start
line as I can manage. Once I'm racing I also need to maintain the discipline to race the perfect race, no getting carried away during the middle of the race like I did during the Fling. <br />
<br />
My
aerobic fitness is clearly far ahead of where it was at this time last
year, this will help both by basic running pace and my ability to
metabolize fats as the big race progresses. Better aerobic fitness
should also make it easier for my body to digest food and drink.
Improved fat burning and digestion should really help with maintaining
pace at the end of the race.<br />
<br />
The other big factor will
be structural resilience, at least year's <a href="http://trossachstrailrunner.blogspot.co.uk/2014/07/west-highland-way-race-2014-race-report.html">West Highland Way Race</a> this was
my Achilles heel - I sustained a calf injury going into Kinlochleven
that forced me to walk a good chunk of the remain 14 miles race and blew away my
chance of sub 20hr time.<br />
<br />
This year my aerobic fitness
will enable me to run faster, but faster also means more structural
stress on the body. If I don't increase my structural resilience in
line with my aerobic fitness it will again be the weak link in the
chain. This year's Fling was also compromised by lack of structural
resilience, but in this case due to racing too close to the Fling.<br />
<br />
To build resilience my plan is to incorporate more hills runs, including a series of runs up Ben Ledi. It's just short of Munro and will provide a great stimulus to toughening up the calves during ascents, and quads during descents. I will also add some calf raises and squats in between training runs to help provide some strength specific work for these crucial muscle groups.<br />
<br />
To help with fat burning capacity I have started doing most runs after a 16 to 18hr fast. It's quite simple to do, just eat dinner as usual at around 6pm, then skip breakfast the next day, then run in the hour or two before lunch. Running fasted will ensure that my insulin levels are nice and low so my body is already in a fat burning zone prior to the run. Running fasted better creates the conditions that the body is under later in an ultra marathon, and reduces the need for really long training runs to achieve the same aim.<br />
<br />
The first day I skipped breakfast I was a bit hypo-glycemic at lunchtime, but kept the routine up and haven't had any problems since. I have now done a hilly 15 miler, and 13 mile and 11 mile back to backs fasted without any problems with energy problems and all my shorter runs were fine too. It's amazing how quickly the body can adjust to fat burning if you've previous done lots of training fasted before. <br />
<br />
As we get near the big race I'll provide more details of my training and plans for the big day.Robert Osfieldhttp://www.blogger.com/profile/16960356368117573952noreply@blogger.com0tag:blogger.com,1999:blog-2375743119306394670.post-6889480376461893782015-05-16T11:14:00.002+01:002015-05-16T12:13:20.357+01:00Highland Fling : Race Report 2015The 53 mile Highland Fling has become quite a UK ultramarathon phenomena, year after year it gets bigger and better. After having a great Fling race in April 2014 I just had to run it again in 2015, and only just made it in with the frenzy of online entry as soon as the event opened for entries back in the October 2014. <br />
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Like last year I'm again using the Fling as build up to full West Highland Way Race (WHWR) in June, but the Fling in it's own right is an A race for me, one to put my all in and not just use it as a training run for the WHWR. I wanted another Personal Best, and not content with just beating last years time of 9:43 by a small amount and set my heart on sub 9hr time.<br />
<br />
Training since October has gone really well, running everyday since the end of October seems to suit my body and mind. My training logs have shown great progression, with Heart Rate for a given pace around 10bpm lower this April compared to last April. My training log spreadsheet also has columns that project my possible finishing time at different races, with the average projection for the Fling at a HR of 150 was sub 8:50. Last year I did 9:43 at an average HR of 154. These projected figures seemed crazy, a minute mile faster at a lower HR? Surely too good to be true?<br />
<br />
<h3>
Spanner in the works</h3>
Two weeks before the Fling I ran a new ultra event, the 31 mile Great Trossachs Skidaddle, doing an ultra so close to an A race is not something I would normally do but it's a local event so didn't want to miss it. The date of the race was constrained by the Loch Lomond and Trossachs Park authority opening of the Great Trosshachs Path that goes from Inversnaid to my home town of Callander. The route is very much like a mini Fling race, with a similar elevation per mile, with plenty of ups and downs.<br />
<br />
The route is stunning and my plan of using as a training run went really well, I got to mile 23 running well within myself, really enjoying the run and feeling fresh for the final 8 miles. I was quite happy in second and hadn't seen 1st for several hours and so was content to just follow the plan. Then I caught sight of first place and feeling so great decided to throw the sensible plan out of the window and go for my first race win since I was a spotty teenager. I picked up pace and romped home with a 9 minute lead. At the end I was racing the clock, putting in a 6:40 minute last mile to get my average pace under 9 min/mile pace, first time I've ever done this in a ultra, let alone such a hilly one. Finishing so strongly and in 1st place was another great indicator that training had gone really well.<br />
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There is a big but though, running the race far harder than I had intended meant that my legs had taken more of hammering. I was able to run every day the week after, but they all had to been really slow recovery runs to help over stressing fatigued legs. Recovery was much slower than it had been after the Loch Katrine marathon that I ran far more sensibly. In the second week of recovery and final week before the Fling my legs still weren't 100% but were steadily improving.<br />
<br />
Rather than risk injury and didn't do my planned final 15 miler race pace test run that I did last year just four days before the Fling, instead on the Tuesday just opting for a ultra race pace (averaging around 9min/mile pace) on a local hilly 6 route just 6 miles long. This run went well everything looked to be shaping up well. The next day I did a less hilly 6 miler again at ultra race pace and felt fine all the way round, till 100 metres from my house, when out of nowhere, my right knee suddenly screamed at me. I stopped walked and hobbled back to the house. <br />
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I was completely thrown my this new injury. I hadn't picked up any warning signs in any of my runs, my quads had been rock solid during my race and the recovery, it was only my calves and Achilles that had needed recovery. I had a hot bath and massaged my quads and around my knee. I couldn't find any obvious cause right away. When reaching down to pick anything up or walking down the stairs my right knee was really painful. Three sleeps till the Fling. Argg!!!<br />
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On the Thursday and Friday I did a 4 mile and then a 2 mile recovery run at 11 min/mile pace. My knee ached but didn't have the intense pain that occurred on the Wednesday, bending down and going down strairs was still painful though. My knee was on the mend but would it mend in time? Should I pull out?<br />
<br />
With some deep massage of my quad I finally isolated the likely cause of the knee pain, a bundle of fibres in my quad were painful and tight, which in turn would in balance the tracking of the knee joint and cause the pain. The tightness will have been part of the immune response to protect damaged fibres, isolating from being stretched and loaded, allowing them to heal. I clung on this as good news - muscle fibres heal much quicker than ligaments, tendons and bones. If the muscle fibres could heal then they'd relax and the knee pain would disappear.<br />
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<h2>
Pre-Race</h2>
On Friday evening follow Callander runner, and First timer, Athnony Philips and were dropped off by my wife to stay overnight at Jamie Aaron's guest house, along with four other Fling racers. We were well looked after, taken to registration, fed dinner and lots of topical ultra race chat all got down to sleep not long after 9pm.<br />
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As there was no longer time for much more healing of my leg I popped a couple of ibuprofen to try and switch off the remaining inflammation, with the hope that it'll relax the muscles and would at least give some respite even if wouldn't be 100%. I didn't expect to get much sleep as I rarely do before big races, but actually got around 4 hours sleep. I woke around 3am but was nice and relaxed for when we finally all got up at 4am.<br />
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We were treated to range of breakfast options, I opted for scrabbled eggs and porridge, chased down with beetroot juice. We all then pilled into the mini bus and were delivered to race start. The heavy rain overnight had cleared through and turn to just drizzle. At the start it was cool, but it was already clear that the bad weather forecast days before wasn't going to materialize, but I we still had no inkling of how gorgeous the weather would be.<br />
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<tr><td class="tr-caption" style="text-align: center;">Ready for battle</td></tr>
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After putting drop bags in the appropriate vehicles I spoke to caught up with a few friends, then it was time to line up for briefing and then to join the sub 10hr pen. <br />
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<tr><td class="tr-caption" style="text-align: center;">Race briefing by Race Directory John Duncan, photo courtesy of MonumentPhotos</td></tr>
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<h2>
Race begins : Milngavie to Drymen </h2>
Shortly after 6am our sub 10hr pen was set off, with a couple of minutes before the next wave would be set on their way. In total there was 647 finishers, I'm not sure how many dropped out, but alas there were a few so I'm not sure how many starters we had. I'd guess there was 150 to 200 in the first pen.<br />
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The atmosphere was great amongst runners and the crowds, but once the horn went off the start was actually surprisingly restrained, we all just got on our way.<br />
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My plan was to pace by heart rate, aiming for 140 to 150 range to Drymen, an intensity that in theory should get me to Drymen in a sub 1:50 time. At had started near the back of the pen, but sticking to my easy pace by half way through Mugdock park I had been left with only Paul Brown for company. Paul wasn't planning for a sub 10hr time but had popped into the sub 10hr on a whim. We ran together for a while during this stage of the 2014 Fling so it was good to catch up.<br />
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We had peace and quiet for a mile which was really nice, such a contrast to being swamped by runners going out too fast last year, the pen system had obviously worked well. The tranquillity was finally broken when the front runners from the next wave caught us up just before Craigallian Loch. They bounced past like over excited puppies. At the Loch Paul chose to ease off, his goal for the day was 10:15 and I moved on, but still being overtaken.<br />
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Once out of Mugdock part and along the road my pace finally began to match the front of the second wave, heading up the inclines it was really apparent that some of the runners were pushing themselves way too hard so early in the race, with heavy breathing more akin to a 10k than a 53 mile ultra.<br />
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Once off the road and back onto the trail I started catching runners, the sky was clearing to the north, and the Fiddler and drummer were back again, so life as a ultra runner was looking good. Once we hit the descent I relaxed and let gravity accelerate me and I started rapidly passing runners. Runners were often four abreast on the trail so had to jump off the trail and pass.<br />
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I had to finally put the breaks on when caught up the Lorna McMillian "fan club" - a solid mass of around 10+ runners that were all trying to catch up oblivious to what was going on around them. I couldn't pass so just had to wait. Once we the next short ascent came the group opened up and finally it was possible to run at your own pace once more.<br />
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One the flat narrow trail heading past Dungone I caught up and chatted with Stuart Charlmers. We ran together till the Beach Tree where I moved on, and on the narrow trails found myself over taking runners pretty consistently, if a bit awkwardly. My heart rate was staying comfortably in my target zone and my right knee was feeling fine. However, I didn't feel my running was smooth and effortless as it usual is though, there was a bit of dead feeling to my stride.<br />
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With my improved aerobic fitness I found the ascents less taxing than in previous years, I was able to keep running albeit slowing where previous I would have to walk to just keep my heart rate in the zone. My pace on the flats was a little brisker too as I arrived at the field before Drymen, ascended through the field and went over the timing mat in 1:47:44, nearly 10 minutes faster than 2014.<br />
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<div style="text-align: left;">
<i>Drymen CP: Time 1:47:44, Position overall 164th</i></div>
<h2>
Drymen to Balmaha</h2>
Within 10 meters of leaving the check point I spotted Steven Hill ahead, I caught up and we chatted for the next few minutes. I got out my splits to see what schedule I was closest too - 1:48 for a 9hr finishing time if I could manage the same strong finish splits as I ran in 2014. Steven's goal for the day was a sub 10hr so it was clear he was probably going out too fast, but he still sounded pretty comfortable at this point, he did the sensible thing though and backed off and I moved ahead.<br />
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My plan of sticking to a HR of 140 to 150 from the first leg had gone well, and as my right quad was holding up so I allowed my target range to move up to the 145 to 155 range and see how things went. I was still seeing lower HR than I had in 2014 and didn't obviously seem to be moving quicker as the effort level still felt pretty comfortable.<br />
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I was steadily moving up through the field and with a couple of miles to go before Conic hill fell in step with Karl Zeiner. I hadn't run together with Karl before, although we've both run in the Jedburgh 3 Peaks Race in 2013 and 2014 he'd been ahead from start to finish both years. We got chatting I exchanged ambitions for the day, Karl was aiming for 9:30 and on hearing that my goal was 9hrs Karl declared he best stick with me then.<br />
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Together we over took a few more runners before ascending up Conic hill together. We were both moving well, walking and running at similar points, chatting away, an occasional glance at my watch confirmed I was still in HR zone. We walked most of the ascent and just before the top Karl spotted the photographer and declared joking that we *had* to get run for the photographer so we both put in a wee sprint past. <br />
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<tr><td class="tr-caption" style="text-align: center;">Running with Karl Zeiner, close to the top of Conic Hill, photo courtesy of MonumentPhotos</td></tr>
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The views from top of Conic hill were stunning, blue skies, great visibility, it's almost criminal that you don't pause to take it all in when racing. The great view is still imprinted in my mind, one of those highlights that is nice to think back to.</div>
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As soon as we started descending Karl was off, his gait was well honed for this type of descent so it was a delight to see his efficient footwork and ease of movement as he left the rest of for dead. </div>
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<tr><td class="tr-caption" style="text-align: center;">Descent down Conic Hill, Karl rapidly opens up a gap by running down the grass slope, courtesy of Ian Anderson</td></tr>
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Normally I'm strong descender as well, but my usual nibble stride, strength and sure footed had deserted me. Ever step down was a labour, with my quads feeling tight and uncomfortable, nothing flowed. </div>
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<tr><td class="tr-caption" style="text-align: center;">Made the mistake of trying to descent down the new stone steps, courtesy of Ian Anderson</td></tr>
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I still passed quite a few runners, but it
was a world away from my joyful and quick descent I managed in the 2014 Fling.
Clearly my legs hadn't recovered fully from the Great Tartan Skidaddle race, with 35 mile hilly miles to go it wasn't an ideal prospect for the day ahead.<br />
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However, despite the general lack of resilience and building discomfort in my quads the knee pain that had plagued from for the three previous day was gone. By the bottom of the descent through the woodland I was still passing runners so I can't have been doing too badly. Karl had made around a minute on me by the time we arrived at the Balmaha check point.<br />
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<h2>
Balmaha to Rowardennan </h2>
I dropped my empties in a rubbish bag, picked up my drop bag, grabbed and stowed my supplies - a bottle of water+electrolyte, a bottle of cherry juice+yoghurt drink and some nuts and raisins. It wasn't a particular efficient stop but was out in less than a minute.<br />
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As I jogged down the trail it was clear that day was warming up and now out of the wind there was no need for the jacket so I did my best to take it off and stow it whilst running. Not sure I saved much time trying to keep moving, but it sure feels like you are racing in a committed fashion. Once sorted I remembered to check my splits, the elapsed time was just under 3hrs as I got down to the road and path that runs besides the loch. My splits sheet had 3hrs at Balmaha for 9hr finishing time so was now on for a sub 9hr time if I could match my split 2014 percentages.<br />
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As I left road to ascend the first hill after Balmaha I was moving well, but unknown to me I was now being pursued by Thomas Oederud and his friend Anders Lindell from Norway. In 2014 I had run a few miles with Thomas on the Rowardennan to Inversnaid leg at last year's Fling, then it was his first big ultra. Thomas finished in 10:19, while Anders had finished in 9:06.<br />
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<tr><td class="tr-caption" style="text-align: center;">Just after Balamha, about to ascend the hill, Thomas (left back) and Anders (right back), photo posted to facebook by George Furmage</td></tr>
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As we ascended the steps I heard my name called out and Thomas drew alongside me. Last year he had full head of hear, this year he was clean shaven head so it took me a double take to recognize Thomas. Once down the other side of the hill and back on to easy trail Thomas, Anders and I all got chatting.<br />
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Thomas' goal for the day was a 9hr Fling, and Anders was aiming to beat 9hr as well so was pacing Thomas. In the week before this years race I had posted a set of splits for a range of finishing times using my 2014 race as a guideline. Anders had spotted these and compared them to his times for his 2014 and mention just how similar they were - pretty amazing as he paces totally by feel/experience rather than by HR like I did. The vast majority of runners attempting to run by feel go out way too fast and really slow in the later stages, so it's quite a rare to find a runner that has the skill to pace so efficiently.<br />
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Running with two other runners with a similar finishing goal time and similar pacing approach was great news. Thomas and Anders grasp of the English language is fantastic so it's so easy to forget it's their second language. Occasionally when I was a little ahead or behind and they were side by side they'd chat in Norwegian, for all I know it could have easily been Elvish. Anders is head and shoulders above Thomas and I so I couldn't help feel that Anders was Legolas accompanying two hobbits, with the quest of sub 9hr time being only slightly less epic than destroying a pesky ring...<br />
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Thomas and I took turns up at the front, there wasn't any planning behind it, it just naturally happened. Anders seemed happy enough cruising efficiently alongside or just behind. All the way to Rowardennan we were passing runners. Among them was Karl Zeiner, still moving well but just not matching the consistent pace that were we doing as a unit. We also passed Aaron Price who I had met when running the Great Tartan Skiddadle ultra two weeks before - he was running his first Fling and aiming for a sub 10hr time.<br />
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As were neared Rowardennan the quick succession of ups and downs highlighted just how much Thomas had come on as a runner. Last year he powered up the ascents but struggled on the descents, this year his ascending was improved further, but his descending skills were now finely honed with him really attacking them. I couldn't match him in full flow, partly this will have been down to my quads being pre-trashed, but mostly it was down to the transformation of Thomas as an ultra runner. Alas Anders was never completely comfortable on the descents, but always caught up shortly after starting any ascents.<br />
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All too soon we popped out on to the road before Rowardennan and as we did we caught Andy Johns, giving me an opportunity to catch up with him while Thomas and Anders pushed on to check point just before us. I had caught Andy in the hills above Crainlarich last year, so to catch him so soon was a surprise. Andy was pacing the race more conservatively this year, aiming for a strong finish and was feeling good.<br />
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We ran over the timing mat in 4:13, now 6 minutes up on my 9hr splits, and 27 minutes quicker than my 2014 split. We ran through check point saying hi to several familiar faces marshalling, alas when racing no time to stop and chat.<br />
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<div style="text-align: left;">
<i>Rowardennan CP: 4:13:11, Position overall 94th, </i><i><i> 67th </i>fastest for leg</i></div>
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<h2>
Rowadennan to Inversnaid</h2>
I picked up my food, drink and walked while sorting out my rubbish and stowing food. Once everything was stowed I got back running. Andy was no longer with me, and Thomas and Anders were out of sigh too. Just as I thought I was about to get to running on my own I caught up with Jamie Aarons and we headed off up the trail together.<br />
<br />
Jamie wasn't having a great day though, she was down on her splits for 2014 and just couldn't get her head in the right place for racing, or being too chatty. She was still moving pretty consistently though, and we yo'yed places for a mile or two as we went up and down the hills. Eventually I caught Thomas and Anders on an ascent, and went past Joanne Thom who wasn't having a great deal either, but had a smile and words of encouragement no less.<br />
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My own race was outwardly going to plan - my HR was staying comfortably in the 150 to 155 zone for most of the time, and was able to run ascents that previously would have seen my HR shoot skywards, and I was up 10 minutes for every check point so far. Less good was how my legs felt. My calves had been uncomfortable and feeling a bit highly strung from not long after Drymen - they felt ripe for cramp. I had calf cramp on the way to Inversnaid last year as was really wary of the same happening again. My quads were still powering up the ascents, but the flats and descents I was really aware of how trashed they already felt, and it was only 30 miles in.<br />
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Once we hit the narrow paths for the last couple of miles to Inversnaid Thomas took the lead and Anders dropped in behind and I hung on to the back. I was still moving OK overall, still catching other runners consistently, but the pace was taking it's pound of flesh.<br />
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A mile before Inversnaid I decided to take some pain killers to edge of the discomfort. With trail being really technical I had to slow a walk to retrieve the pain killers. I got back running pretty quickly but already Thomas and Anders were out of sight. I just focused on moving as efficiently as I could across the twists and turns, roots and rocks, overtook a few more runners and then suddenly popped out into the sunshine at Inversnaid.<br />
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<h2>
Inversnaid to Beinglas</h2>
Thanks to quick response of one of the marshals handing out drop bags I was able to pick up my supplies and drop off my empties without stopping and walked straight through, packing my bottles and snack as I walked and was back running before I even had left the tarmac.<br />
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Shortly after rejoining the trail I caught up with Thomas, my efficient progress through Inversnaid had clawed back all the time I had lost. Not long after asking where Anders had got to he popped up on my shoulder - he'd taken longer refilling his camel back. Pretty quickly the trail gets too narrow and broken to run side by side and chat so ended up running single file, exchanging and occasional word.<br />
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At this point I was running reasonably smoothly and took the lead over most of the next 5 miles of broken trail. We caught an occasional runner but mostly we had the trail to ourselves. At one point we passed a corridor of wild garlic, it smelt wonderful, at home we often have wild garlic leaves in our salads so merrily suggested to Thomas and Anders that they could snack on them. Not long after this suggestion left my mouth we passed a rank smell that I can only assume was a dead goat lying somewhere in the undergrowth. Oh how to ruin and lovely moment...<br />
<br />
I have been over the trail between Inversnaid to Beinglas three times previously, with two Flings and a WHWR race, but still found myself a bit taken aback my just how much scrambling there was to do. I was keeping up the pressure, running at every opportunity, moving as quick as I could over the rocks and roots. Thomas and Anders stuck closely behind, and as we neared the end of the scrambling section Thomas took a different route up and rock scrambling them I did and bounced up looking as fresh as he did back in Balmaha.<br />
<br />
By contrast I wasn't feel fresh, or any bounce left in my legs. I was moving well enough considering we were 38 miles in, but my stomach was now complaining as well as my legs. I was able to keep my HR in the 150 to 155 zone most of the time, with just an occasional excursions over, energy levels still felt good, but I couldn't get away from the legs being trashed, and the gastric stress.<br />
<br />
With the scrambling there wasn't much opportunity to eat or drink, and when there was a chance I tried to keep drinking but found it tough as each time I drank the stomach discomfort would go up. I hindsight it may have been the pain killers that introduced the stomach discomfort, but without them would I have had more problems with managing the leg discomfort? There was no point pondering whilst racing, so I just tried to keep drinking a small amount often to keep my body ticking over the best I could and hope it would pass.<br />
<br />
At the end of the Lochside section we finally glimpsed runners ahead and it looked like we'd catch them pretty soon. We crossed the over the clearing before the heading up the hill. As soon as started heading up the trail my left hamstring suddenly had a shot cramp. It caught me completely by surprise as I hadn't had any discomfort from my hamstrings in the race, and never had cramp there before. I was expecting to have a twinge of cramp in my calves given how fatigued they felt, but knew that if one part of my body was starting to cramp up then others might follow soon after, there was only one thing for it - to back off on the pace and walk up the hill. I called to Anders and Thomas that I cramp and they shouldn't wait for me, without a minute there were out of sight.<br />
<br />
From my average pace reported on my Pebble smart watch I knew that I was still on for sub 9hr pace, but this was based on the finishing strong like I did in 2014. I wasn't about to give up, so I pushed on up the hill with brisk walk, forcing more drink in was required but not easy to do.<br />
<br />
With backing off the pace I had a chance to actually to look around and soak up just what a glorious day it was. The sun was shining and views down Loch Lomond were stunning. I arrived at Dairo's post and not far on from it a fellow runner was sitting resting up, thoughts of racing departed for a minute, the desire to share just how wonderful the day and views were more than worth the minute it took to unpack my phone, and have my photo taken. I didn't get the runners name, but if you're reading this now thank you, the photo came out brilliantly.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqnEsVglUmPYeJNLIfAJ1t4ebb2IJezhrNsYkjLd1ncpcfpefXaIBX_ofMFoR6n-q-Dwjixn2FlMF3n2NXDHLKi5bEvRCvmLBLJM_gkFwkg36xYCXYcip2q-mvZRLDdindVPMn_zgk2kU/s1600/IMG_20150425_123537871_HDR.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqnEsVglUmPYeJNLIfAJ1t4ebb2IJezhrNsYkjLd1ncpcfpefXaIBX_ofMFoR6n-q-Dwjixn2FlMF3n2NXDHLKi5bEvRCvmLBLJM_gkFwkg36xYCXYcip2q-mvZRLDdindVPMn_zgk2kU/s1600/IMG_20150425_123537871_HDR.jpg" width="358" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dario's post over looking the end of Loch Lomond</td></tr>
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The combination of backing off on pace and stopping for a photo meant there was no one in sight ahead, so I just got on my way. When the trail levelled off a little I got back running and thankfully my hamstring cramp didn't return. I was wary of the getting further cramp, and trying to get my stomach back in a more comfortable place so aimed for a HR range of 145 to 150.<br />
<br />
While I was moving slower I was still running all the bits that made sense to run and arrived at Beinglas, 4 minutes ahead of my 9hr splits, and 38 minutes ahead of my time in 2014. <br />
<br />
<i>Beinglas CP : 6:52:41, Position overall 58th, 29th fastest for leg</i><br />
<br />
Beinglas was <br />
<br />
<h2>
Beinglas to Tyndrum</h2>
I was still on schedule for sub 9hr time, but only if I finished strong - 5 minutes quicker than by 2:12 time for the last leg in 2014. Given I had been 10 minutes up for most of the legs this would outwardly seem to be an easy task. My stomach protesting still so when I picked up my bottles for the next leg I emptied half the contents of my chocolate milk shake and with the assistance of marshal filled the other half with water. My hope is that a dilute source of energy would be easier on my stomach.<br />
<br />
I headed out from the check point knowing that the next leg would be a struggle to manage my stomach and trashed legs, my energy levels would still good and mentally I was still up for the fight. To bring my stomach back on side I alternated sips from both my electrolyte bottle and my diluted milk shake. Each time I drank my stomach would be worse then ease off bit. With the sun out and a long climb ahead I knew that I needed to keep fluids and electrolyte comming in. I also kept strickly to my HR 150 to 155 zone to try and help avoid the stomach shutting down completely.<br />
<br />
Despite the issues I was still moving well enough and for first two miles was catching people. Shortly after leaving the CP I had spotted Thomas a few minutes ahead and hoped to eventually catch up and be able to both finish strong at get our sub 9hr. Initially I had been catching up but as time went on my stomach got worse, especially any time I pushed on hard. By the time we got past the farm and running along river Falloch my stomach discomfort began to dominate my racing and my pace ebbed away, and for first time I stopped catching up runners ahead and began to drift off target pace.<br />
<br />
Once under the main road and heading up the hill to Cow Poo ally I was caught by Robert Leonard. He had been climbing the hills really strongly all day, and a couple of hills between Rowardennan and Inversnaid had caught and passed me and had chatted briefly each time. The flats, descents and technical stuff I was moving much faster, but on this section it was all up and in my private internal hell there wasn't any chance of me keeping up.<br />
<br />
Cow Poo ally was dry as bone, and the cattle were all safely away from the track so there was no excuse not to run all but the steepest inclines. My HR wasn't high, and my legs were still functioning, energy levels still felt OK, but any time I attempted to push on my stomach felt worse. I was stuck in first gear having to just make the best of things. The weather was great, the scenary stunning, I was well ahead of my PB still so there was still postives to occupy oneself with.<br />
<br />
The big gates came and finally there was valid reason to walk which was welcome. With no one in sight I headed up once the trail leveled I was back running, one one of the sections Conor Cromie was stationed taking photo's and took this great shot that realy captures the scale of views.<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvUq4w0aWp6XVEw794geDqV7MLNSj7A_D2pGunOcPA0_nlSR_TE-MrZgAB8Pex5_W1V_Tl3BBA3qSBcHczErzgmdIKO9oC-2WLLn_HdOqYquAA0jTN5IMxprDQ9bBpdVXGaSYLsxoCK6g/s1600/1483671_811483892254990_754075991090789622_o.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvUq4w0aWp6XVEw794geDqV7MLNSj7A_D2pGunOcPA0_nlSR_TE-MrZgAB8Pex5_W1V_Tl3BBA3qSBcHczErzgmdIKO9oC-2WLLn_HdOqYquAA0jTN5IMxprDQ9bBpdVXGaSYLsxoCK6g/s1600/1483671_811483892254990_754075991090789622_o.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Amazing views above Crainlarich, photo courtesy Conor Cromie </td></tr>
</tbody></table>
<div style="text-align: center;">
<div style="text-align: left;">
Once past the summit I was looking forward to picking up the pace on the descents, and while I was still running my legs were just too stiff and sore to allow my usual quick descent. I was overtaken by a relay runner and then ran and chatted briefly with a support runner who had come up the hill to give the runners some water. At the bottom of the final descent I spotted Robert ahead and we arrived at the road crossing together.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
The traffic at the road crossing was really busy and both of us just had to wait, and wait, it probably was less than a minute, but it felt like half an hour. We were finally ushered across by the marshals and got back into running. My guts still felt pretty ropey but with only three miles left I knew it would all be over soon. </div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
With majority of the road and trail only gently ascending all the way to Tyndrum and my energy levels still OK I set myself the goal of running all the way to the finish. There were runners ahead in the distance so I was keen to try and reel them in. Robert drifted off my pace so I was back alone in my pursuit.</div>
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<br /></div>
<div style="text-align: left;">
Past Auchtertye farm I was still moving OK but my stomach issues were getting worse again and now just felt ill with it. I had kept sipping my drinks and had drunk most of my two 500ml bottles by the last mile, my stomach wasn't sloshing so I presume I was digesting what I was drinking, but nothing could get rid of the ever present knawing discomfort and my pace began to fade once more.</div>
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<br /></div>
<div style="text-align: left;">
With about a mile to go I hit an incline that intended to run but just felt too crap to resist the urge to walk. With walking Robert soon caught up and we chatted. When the trail falttened off we got back running and Robert was tired too and talked of pulling each other along to the finishing. I was just feeling more ill though and my running pace wasn't much more than a shuffle and Robert steadily moved ahead.</div>
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<br /></div>
<div style="text-align: left;">
I was still running though, and kept it going through the woods, along the river, past the Pippers that were great to see and hear and finally I was on the red carpet and running between the flags. Or at least I tried to run between them, the wind picked up and blew the German flag right across my path and I ended up running right through it. Clearly I must have been tangled up the flag for at least ten minutes before I could get back running as my sub 9hr time was now well out of reach.</div>
<br /></div>
My wife Julia and our three children were amongst the supporting crowd, a wave and high five as I went past then on to the glorious finish<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX9QcLkq4wcQfoVY7AxA41LxYedmzvJpoFMjp0IhZHlcv44JhjOd1c0sMHXfSHufzuzZQCSQrFp1AiCDxw7lVoS2kHz1D21KaNvAYm-0q2WTpXzI-lZkXR6cuntaR-0vzFOaHVV26dIHI/s1600/MonumentPhotoFinish.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX9QcLkq4wcQfoVY7AxA41LxYedmzvJpoFMjp0IhZHlcv44JhjOd1c0sMHXfSHufzuzZQCSQrFp1AiCDxw7lVoS2kHz1D21KaNvAYm-0q2WTpXzI-lZkXR6cuntaR-0vzFOaHVV26dIHI/s1600/MonumentPhotoFinish.jpg" width="213" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiECxfuVZRrAkukO9s21oi2pMvAStmtGMBHbKFzL6Uxvtv1mvrqd4yJgxm7iOT_1t0Arls6lgV41Lvl2t-JJ8PLzAebRWQSVy52jEkMu9UzSaw5pKMDAwAUegTMNoyWZOaKSphft95Li1U/s1600/11182115_940623552649489_2148276381453489940_n.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiECxfuVZRrAkukO9s21oi2pMvAStmtGMBHbKFzL6Uxvtv1mvrqd4yJgxm7iOT_1t0Arls6lgV41Lvl2t-JJ8PLzAebRWQSVy52jEkMu9UzSaw5pKMDAwAUegTMNoyWZOaKSphft95Li1U/s1600/11182115_940623552649489_2148276381453489940_n.jpg" width="213" /></a></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwLrmNIK3IlsjtMkpqKHAZq6tFi_q9xVmg4MddV4NxJqo37lctEWAemkkXt4TahozGOLrr7rkMDnKV4oAvkAn9nTIbZpd4E_4F5qQ799g5oI11j0YVuxBav-C6SCv5zxqKFVsye6WfRIM/s1600/19782_940624079316103_5833712517695314501_n.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwLrmNIK3IlsjtMkpqKHAZq6tFi_q9xVmg4MddV4NxJqo37lctEWAemkkXt4TahozGOLrr7rkMDnKV4oAvkAn9nTIbZpd4E_4F5qQ799g5oI11j0YVuxBav-C6SCv5zxqKFVsye6WfRIM/s1600/19782_940624079316103_5833712517695314501_n.jpg" width="426" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Finish 9:10:22</td></tr>
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I finished in 9:10:22, adrift of my sub 9hr target but I was still happy to have a 33 minute PB, and to finally able to stop.<br />
<br />
<i>Beinglas-Tyndrum leg : Postition overall 56th, 2:17:41 and 59th fastest for leg (5 minutes slower than in 2014)</i><br />
<br />
<h2>
Post race </h2>
The marshals at the finish were awesome, giving me my medal, taking the timing chip without me needing to bend over, then through to the tent to get my hard earned T-Shirt and goody bag, then a beer.<br />
<br />
I made my way through the recovery/finishing tent to meet my family. I tried the beer but it just didn't go down well at all, what was I thinking?? I went back for some of the homemade tomato soup and it hit the spot, very delicious and exactly what a weary runned needed.<br />
<br />
I kept bumping into runners and marshals I knew, but with so much going on and my family to catch up with it wasn't easy, a bit like being at wedding where you never get a chance to have a proper chat. The atmosphere was great, a really happy place to be. I was starting to get cold though so had a look at the showers but they were full and didn't fancy waiting so I got changed into my clothes from my drop bag and finally started to feel normal once more.<br />
<br />
At the finish I finaly tracked down Thomas and Anders, they held felt like team mates for half of the journey before we all split up around Beinglas. Anders had had a storming last leg, from being two minutes ahead at Beinglas he did the last leg in 2:01, finishing in a 8:51:40. On the final descents he had a bad fall but it didn't stopping putting away a great finish. The finish photo of Anders beautifully captures the intense emotions that running an ultramarathon can put your through, months of training and then pushing your body to the limit.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzy2pAEEOSKu6ProRRHWcJmvIYFXOrWXIKQZte4nRqVQ81T-cfQByAVdf01lSV-dU_YmE9l4AU_1e4JfrY2WjxYk4YyAtWb5axJoNuPoEgSJmvz0OA3XeTyePf_9-j0k6YgIo8286Sw4A/s1600/MonumentPhotoAnders.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzy2pAEEOSKu6ProRRHWcJmvIYFXOrWXIKQZte4nRqVQ81T-cfQByAVdf01lSV-dU_YmE9l4AU_1e4JfrY2WjxYk4YyAtWb5axJoNuPoEgSJmvz0OA3XeTyePf_9-j0k6YgIo8286Sw4A/s1600/MonumentPhotoAnders.jpg" width="426" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Anders at the finish, 8:51 and PB in bag, deep in regret are he left his buddies behind!!</td></tr>
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Thomas had a descent last leg, completing it in 2:11, but this wasn't quite enough to get him his sub 9hr. This is still an amazing performance, an hour and quarter faster in just one year. He has become a excellent alround ultra-runner.<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5r0bYVCTQ7BDDk6Iz7dnrgo2E_YfAcfTehzxg380yPDKohinYD0p2zA8MndnSrpO1m4oD8O88jWQqnhopKuvVrOO2iN2ny7gi832h-tF5y0hdTmFggY7Uy7Xm3S70yswCAh0g2wx9ijo/s1600/MonumentPhotoThomas.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5r0bYVCTQ7BDDk6Iz7dnrgo2E_YfAcfTehzxg380yPDKohinYD0p2zA8MndnSrpO1m4oD8O88jWQqnhopKuvVrOO2iN2ny7gi832h-tF5y0hdTmFggY7Uy7Xm3S70yswCAh0g2wx9ijo/s1600/MonumentPhotoThomas.jpg" width="426" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Thomas finishing just one minute shy of 9hrs</td></tr>
</tbody></table>
<br />
Other runners that I had ran with got on well, Robert Leonard finished a minute ahead of me in 9:09:16, a very impressive first Fling. Karl Zeiner comfortably got under his 9:30hr target, finishing in 9:18:18 (<a href="http://www.dzfitness.co.uk/highland-fling-ultra-marathon-race-report-cramp-management/">race report</a>). Andy Johns wasn't far behind in 9:21:07 (<a href="http://mindthoseknees.blogspot.com/2015/04/highland-fling-2015-now-we-are-six.html">race report</a>), a big improvement on last year. Lorna McMillian finished in 9:30:35. My host for Friday night Jamie Aarons finished in 9:32:26. Steven Hill had a tough day and missed out on his 10hr target, finishing in 10:53:33 (<a href="https://stevenjjhill.wordpress.com/2015/04/28/hoka-highland-fling-2015-report/comment-page-1/">race report</a>). Fellow Callander runner, Athnony Philips finished in 15:04:16.<br />
<br />
There were also runners of note that I never got to see during the race as they were all too fast! The top three men were 1st place Mathew Laye 7:04:06, 2nd Paul Nevesy 7:06:43 and 3rd Donnie Campbell 7:17:28. The top three women were 1st Rachael Campbell 8:42:56 (surname no con-incidence as Donnie and Rachael got married this Spring! ;-), 2nd Caroline McKay 8:55:53 and 3rd Nicola Adams Hendry 8:59:34.<br />
<br />
<h2>
Thanks</h2>
I would like to thank the whole Highland Fling team, from John Duncan leading the event down to all the marshals it was a brilliant, brilliant event. What a day you all put together.<br />
<br />
I would also like to thank the various photographers that captured myself and others on route. It's great to be able to relieve and share the moments.<br />
<br />
<h2>
Post race analysis, lessons learned...</h2>
It wouldn't be me if I didn't delve into post race analysis and lessons learned, but as this post is already waaaay too long and three weeks overdue so I'll put this in a follow up post.<br />
<br />
Thanks for reading, and if you're addicted to the Fling like me see you next year!Robert Osfieldhttp://www.blogger.com/profile/16960356368117573952noreply@blogger.com3tag:blogger.com,1999:blog-2375743119306394670.post-25303034798543363892015-04-24T14:57:00.001+01:002015-04-24T15:07:03.592+01:00Highland Fling Live Updates, Splits & PlansA quick post for family and friends so there know how to check my progress online, when I run the <a href="http://www.highlandflingrace.org/">Highland Fling,</a> a 53 mile ultra marathon that follows the West Highland Way from Milgnavie, Glasgow to Tyndrum.<br />
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<tr><td style="text-align: center;"><a href="http://www.highlandflingrace.org/images/HFcoverphoto1200.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://www.highlandflingrace.org/images/HFcoverphoto1200.jpg" height="240" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image courtesy of HighlanFling website.</td></tr>
</tbody></table>
<br />
First up, I've signed up for facebook updates, no clue if I've done it right or how exactly the times I'll pass through check points, I'm hoping it'll just appear in my facebook feed.<br />
<br />
The race timing also has an website where you can check up on progress:<br />
<br />
<a href="http://www.chipresults.co.uk/live/LiveResult.aspx?event=2015%20Hoka%20Highland%20Fling&bib=679">Live ChipResults for Robert Osfield, race no. 679</a><br />
<br />
Training had gone really well this year, looking at my training logs I should be on to beat my time of 9:43 set last year. A spanner in the works in that on Wednesday during an gentle run my right knee suddenly became painful just 100 metres from home. I've done short recovery runs on Thursday and today (Friday) to ease it off and it's just a little sore now, but a gentle 4 mile run is nothing like a hilly 53 mile race, so I'm just hoping it'll be fine tomorrow.<br />
<br />
Based on my training logs I've estimated a range of finishing times, setting myself some rather lofty targets that I feel are possible if everything goes really well.<br />
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Goals:</div>
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Platinum : <b>sub
8:50hr</b></div>
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Gold : <b>sub 9:00hr</b></div>
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Silver: <b>sub
9:15hr</b></div>
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Bronze: <b>sub
9:45hr</b></div>
<br />
The start time is 6:00am, so my likely finishing time should be between 3pm and 4pm.<br />
<br />
Using last years splits as a guide I have created splits for the various check points, not off of these have timing mats, you'll only be able to get timing information for Drymen (12m), Rowardennan (28m), Beinglas (40m) and the finish at Tyndrum(53m). Splits for the first 27 miles are:<br />
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<td align="left" height="17" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">Finish Time</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">Drymen</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">Avg. Pace</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">Balmaha</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">Avg. Pace</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">Rowardenan</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">Avg. Pace</td>
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<td align="right" bgcolor="#FFFF99" height="17" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">08:30:00</td>
<td align="right" bgcolor="#FFFF99" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">01:42</td>
<td align="right" bgcolor="#FFFF99" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">08:26</td>
<td align="right" bgcolor="#FFFF99" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">02:50</td>
<td align="right" bgcolor="#FFFF99" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">08:58</td>
<td align="right" bgcolor="#FFFF99" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">04:05</td>
<td align="right" bgcolor="#FFFF99" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">09:04</td>
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<td align="right" height="17" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">08:45:00</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">01:45</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">08:41</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">02:55</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">09:14</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">04:12</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">09:20</td>
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<td align="right" bgcolor="#FFFF99" height="17" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">09:00:00</td>
<td align="right" bgcolor="#FFFF99" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">01:48</td>
<td align="right" bgcolor="#FFFF99" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">08:56</td>
<td align="right" bgcolor="#FFFF99" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">03:00</td>
<td align="right" bgcolor="#FFFF99" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">09:30</td>
<td align="right" bgcolor="#FFFF99" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">04:19</td>
<td align="right" bgcolor="#FFFF99" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">09:36</td>
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<td align="right" height="17" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">09:15:00</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">01:51</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">09:11</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">03:05</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">09:46</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">04:27</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">09:52</td>
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<td align="right" bgcolor="#FFFF99" height="17" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">09:30:00</td>
<td align="right" bgcolor="#FFFF99" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">01:54</td>
<td align="right" bgcolor="#FFFF99" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">09:26</td>
<td align="right" bgcolor="#FFFF99" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">03:10</td>
<td align="right" bgcolor="#FFFF99" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">10:02</td>
<td align="right" bgcolor="#FFFF99" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">04:34</td>
<td align="right" bgcolor="#FFFF99" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">10:07</td>
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<td align="right" height="17" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">09:45:00</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">01:57</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">09:41</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">03:15</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">10:17</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">04:41</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">10:23</td>
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Splits for the second half are:<br />
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<td align="right" height="17" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">Inversanid</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">Avg. Pace</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">Beinglas</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">Avg. Pace</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">Tyndrym</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">Avg. Pace</td>
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<td align="right" bgcolor="#FFFF99" height="17" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">05:09</td>
<td align="right" bgcolor="#FFFF99" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">09:08</td>
<td align="right" bgcolor="#FFFF99" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">06:34</td>
<td align="right" bgcolor="#FFFF99" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">09:36</td>
<td align="right" bgcolor="#FFFF99" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">08:30</td>
<td align="right" bgcolor="#FFFF99" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">09:39</td>
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<td align="right" height="17" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">05:18</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">09:24</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">06:45</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">09:53</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">08:45</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">09:56</td>
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<td align="right" bgcolor="#FFFF99" height="17" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">05:27</td>
<td align="right" bgcolor="#FFFF99" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">09:40</td>
<td align="right" bgcolor="#FFFF99" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">06:57</td>
<td align="right" bgcolor="#FFFF99" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">10:10</td>
<td align="right" bgcolor="#FFFF99" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">09:00</td>
<td align="right" bgcolor="#FFFF99" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">10:13</td>
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<td align="right" height="17" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">05:36</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">09:56</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">07:09</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">10:27</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">09:15</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">10:30</td>
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<td align="right" bgcolor="#FFFF99" height="17" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">05:45</td>
<td align="right" bgcolor="#FFFF99" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">10:12</td>
<td align="right" bgcolor="#FFFF99" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">07:20</td>
<td align="right" bgcolor="#FFFF99" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">10:44</td>
<td align="right" bgcolor="#FFFF99" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">09:30</td>
<td align="right" bgcolor="#FFFF99" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">10:47</td>
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<td align="right" height="17" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">05:55</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">10:28</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">07:32</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">11:01</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">09:45</td>
<td align="right" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">11:04</td>
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I had question about what food I eat, so here's a photo of the food and drink going in my drop bags that I'll pick up at the above check points:</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtczZ8hfTw6Cpzlb7KMUcMisKvInE-0sk1aJgR2SysbTEAFPmEbwcRWqBBvFbvcXpqN7ZshT5mP9TdiavA-l5bD7IeSYxa1k2crBdW-wcRZKu4ShfhegNEq13h9o1c-A72CkfdI2jNTco/s1600/IMG_20150424_104427390_HDR.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAdf2UQduVOftBYA9ORzr-l5R2_xK38QkmjqU5EpoIFBwDGX6kTSW-JOU5ufIFQ4wPPmOiZ_qGMS77RHDdLw8WQfJJfFYLxbatMBg_UvmLZx1si-8OVamrc1kh4x872I9jdeTbBvC1_yI/s1600/IMG_20150424_104514889.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAdf2UQduVOftBYA9ORzr-l5R2_xK38QkmjqU5EpoIFBwDGX6kTSW-JOU5ufIFQ4wPPmOiZ_qGMS77RHDdLw8WQfJJfFYLxbatMBg_UvmLZx1si-8OVamrc1kh4x872I9jdeTbBvC1_yI/s1600/IMG_20150424_104514889.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Food & Drink, Left at start @ Milgnavie, Right end at last checkpoint before Finish</td></tr>
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That's 1.7 Litres of fluids, and around 2000 calories. Drinks are either chocolate milkshake or homemade youghart and cherry juice, or with raspberry flavouring, or a bottle made up zero calories electrolyte + caffine. Fruit and nutes, bannana, liquish and cereal bars make up the solids.<br />
<br />
A days calories all to be consumed in last than ten hours, whilst running, won't get fat though as I'll be burning around 6000 calories! ;-)<br />
<br />
Best of luck to all those who are racing or marshalling tomorrow.Robert Osfieldhttp://www.blogger.com/profile/16960356368117573952noreply@blogger.com4tag:blogger.com,1999:blog-2375743119306394670.post-12180997367723259522015-04-22T10:51:00.001+01:002015-04-22T10:51:09.076+01:00The Great Tartan Skidaddle : Race Report 2015I hadn't originally planned to do ultra race just two weeks before my first A race of the year - the Highland Fling, but the inaugural "<a href="http://www.skidaddle.org/the-great-tartan-skidaddle/">The Great Tartan Skidaddle</a>", 31 mile ultra from Inversnaid to Callander, was being held right on my doorstep. How could I resit? <br />
<br />
All wasn't plain sailing the in the week before the race though. Ten days after the Loch Katrine Marathon I had felt recovered enough to do a tempo run, first one for several months. This tempo run went fine but two days later on an easy run the extensor tendon on top of left big toe/top of my foot had become a bit sore, a type of pain I've never had before. A hilly 15 miler the next day the discomfort was largely gone, but at mile 14 suddenly turned into enough pain to stop me in my tracks and force me to run/walk the final mile.<br />
<br />
The rest of the time before the race I backed right off on the pace and distance, sticking to relatively flat routes. I also made sure that all my shoes were loose and ran without socks on most runs to make sure no pressure would be put on the inflamed tendon. This worked and race day the minor injury was on the mend, but not still not quite 100% - but certainly good enough to risk running.<br />
<br />
The avoid aggrevating the problem tendon I chose my F-Lite 232's as these give the top of my toe the most wiggle room, and used 3mm inserts rather than 6mm ones I usually use on ultra's. This was calculated risk - less likely to cause problems with the top of my foot, but expose the bottom on my feet more to the tougher sections of trail.<br />
<br />
<h3>
Race day</h3>
Registration was in Callander a , then all the competitors boarded two mini buses for the drive to the start at Inversnaid Pier. There event had two sets of competitors, 13 entered into the 31 mile ultra, and 10 entered into a dualathlon comprising of a run, cycle and run of 30 miles. I believe a couple of competitors didn't turn up on the day so I'm not sure of the final figures.<br />
<br />
The small field for the ultra meant that there was a chance that I might finally get myself a top three placing, something that has eluded me since I was teenager. With the race so close to the Highland Fling my plan was to run it as a training run and if I so happened to end up near the front so much the better. My plan was to run with similar HR range as I did for the <a href="http://trossachstrailrunner.blogspot.co.uk/2015/04/loch-katrine-marathon-2015-race-report.html">Loch Katrine Marathon</a> which was 140 to 150, aiming for an average of 145. This level of effort was easily manageable and would be ensure that I would recover quickly from the race - it worked well for the Loch Katrine Marathon, so all I needed to do was stick to the plan...<br />
<br />
Having all competitors arrive together meant that assembling everyone for the briefing at the Inversnaid Hotel went really efficiently and soon enough we were assembling down on the pier. There had been rain, sleet and snow forecast, and a couple of showers had already swept through on our arrival so it was felt pretty wintery at the start.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhm8yY9yQUP2PkI2a7z8PTYNFgt523TrMeeZAazqEr6KZMA1PL1R6X1S2RHCa3_iQ6ki6w3AHFVY49bTVMVNQeA9GPYdndiOj9Im9oyhtkgUALXea595Nal2Ws7HulGaszD1peGwKcgyDc/s1600/532925_1042666455762405_4139267859471180159_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br /></a></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqintMqAMGFYY-2drf7-2UGNYZxuWgf7xZZ-cn3FnRYFOiPG3Rqqfx1lAsxcZ6PjLJvtoZfudohMUJ8RDrqKokK9ZDIa7F4UyA9OYrFyL8OPlMs4pdzpezkRRptHCeDiPFXbix-_QFHwE/s1600/IMG_20150411_084614781_HDR.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqintMqAMGFYY-2drf7-2UGNYZxuWgf7xZZ-cn3FnRYFOiPG3Rqqfx1lAsxcZ6PjLJvtoZfudohMUJ8RDrqKokK9ZDIa7F4UyA9OYrFyL8OPlMs4pdzpezkRRptHCeDiPFXbix-_QFHwE/s1600/IMG_20150411_084614781_HDR.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Competitors assembling on the Peir, Loch Lomond, surrounding mountains and weather gave a rather wintry feel</td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHykBeF_Kj5K9lVJgTFvM9vPQeQWgXFwhyphenhyphent9MDTZlB3ki-arD9SXJwgamcxjFViwE8a4jwdWdmSuJFj_V3mOQvlHn976J1pcPg6LVkIkJRtiQ9994YClUoIv3kLdf87so8PjHwYbqv6Og/s1600/1795294_1042660762429641_2324711629853121293_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br /></a></div>
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<tr><td class="tr-caption" style="text-align: center;">Ultra runners and Run/Cyclists together, contemplating the weather and miles ahead</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Help!! Don't leave us stranded here! (photo courtesy of Skidaddle)</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">View looking up the hill to the waterfall and where we'd be ascending</td></tr>
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As everyone was assembled, briefed and ready the horn blew and we were all off together.</div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1PWc658vUvsBvnc_w95BPGfcP-_ZocpctCS9n7VKHEq6VIOlqTYXQcK8ixHEz3WuDs9_FVdBBjDc7H1tRc5OY_EMUrN58z7sM-tahJMVmehAgWuRZNd8kQ6afXl1XOUmXyeWOl5qIKu0/s1600/10346367_1042664572429260_2350942744647703313_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><br />
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<tr><td class="tr-caption" style="text-align: center;">Run/Cyclists leading the charge (photo courtesy of Skidaddle)</td></tr>
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The route starts on the pier, then past the hotel and up the steps heading south along the West Highland Way.<br />
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<tr><td class="tr-caption" style="text-align: center;">Happy to start near the back (photo courtesy of Skidaddle)</td></tr>
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Shortly after going past the waterfall the route heads uphill and off the West Highland Way, the route now is officially the "Great Trossachs Path" from Inversnaid to Callander. The race follows this newly opened path, except for the ultra runners who'd include Primrose hill above at the north east end of Loch Katrine.<br />
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Pretty quickly the field strung out walking up the steep path away from Loch Lomond. Right away my HR was up at 150, even with just walking steadily. The Run/Cylists had all torn off, and by the time we got to the top of the steep ascent I was running amongst the ultra runners. I was third last at this point. <br />
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Once the route flattened off I picked off a few places, but found my shoe choice - my inov8 F-Lite 232's a bit too minimal for the stony path so had to be careful on the short descents as we head past Loch Arklet. Was my gamble the wrong one? Too late now to worry about it so I just made sure I placed my feet carefully.<br />
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I spent a last couple of miles on the way to first check point at Stronaclacher Pier, at the west end of Loch Katrine, chatting with Roddy Cunnignham. The showers had blown away and briefly the sun came out making for very pleasant running conditions and great views.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz0yKUEESUN_O8-tnL-7UHcQQQcbzIrAqyrWxuEv-s5BD5NcherfAdo-d0Pvw1aLBzytZX3YHhnbuv0I8mmdqjbo-2ba5m6FYOBnoioZ-SFC1Wshgf9PxfTlQgFn5c2t7qnpE23KoldPQ/s1600/1891336_1042661879096196_7292326070715097677_o.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz0yKUEESUN_O8-tnL-7UHcQQQcbzIrAqyrWxuEv-s5BD5NcherfAdo-d0Pvw1aLBzytZX3YHhnbuv0I8mmdqjbo-2ba5m6FYOBnoioZ-SFC1Wshgf9PxfTlQgFn5c2t7qnpE23KoldPQ/s1600/1891336_1042661879096196_7292326070715097677_o.jpg" height="384" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Peir @ Stronachlacher (photo courtesy of Skidaddle)</td></tr>
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First of the runners to arrive at the first check point was Aron Price. He was already well ahead my this stage and must have been keeping up with the Run/Cyclists.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjibJwklnNEsy1VFt3ER4EQ3TQ8yrtg1cioso4ddqvVjHst86-V75mf955YWq10wt4vv1prc11Yzcbq1DTKAVecyMEr6KFmTtigknpjbWuXxkJQ1mlkI_O5gpto9WuM2awOpc24qQrHfg/s1600/10497323_1042663022429415_2986790306562205885_o.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjibJwklnNEsy1VFt3ER4EQ3TQ8yrtg1cioso4ddqvVjHst86-V75mf955YWq10wt4vv1prc11Yzcbq1DTKAVecyMEr6KFmTtigknpjbWuXxkJQ1mlkI_O5gpto9WuM2awOpc24qQrHfg/s1600/10497323_1042663022429415_2986790306562205885_o.jpg" height="428" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">1st ultra runner in a CP1, Aron Price (photo courtesy of Skidaddle)</td></tr>
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A little while later Roddy and myself arrived, with fellow Callander runner Chris Ryan not far behind. It was Chris' first ultra.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiP5TXqHkFByk-C6A11RgYfZbWbI_H1IortuVRZp1vU7Kx4Ctuua5GA0x1oVfOygsdwHl8ASHF-Oqon_jrugQFO2OZkyGz09_laNrkms7XMGfsfP-RoKs4xzQcJgHu6NFJYvFxKJOTh78M/s1600/10855011_1042663889095995_7732788332224415843_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiP5TXqHkFByk-C6A11RgYfZbWbI_H1IortuVRZp1vU7Kx4Ctuua5GA0x1oVfOygsdwHl8ASHF-Oqon_jrugQFO2OZkyGz09_laNrkms7XMGfsfP-RoKs4xzQcJgHu6NFJYvFxKJOTh78M/s1600/10855011_1042663889095995_7732788332224415843_o.jpg" height="428" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Myself, Roddy then Chris arriving at CP1 (photo courtesy of Skidaddle)</td></tr>
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I dropped off my empty bottle and picked up my supplies for the next section along Loch Katrine. The sound of bagpipes welcomed us in and sent us on our way.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBfjSE1LYV6AiB80S-oZkHbmOI5ScEHNSuChTGk2FiVBOxhLTfw3qa9w0xqwVR-SVV57SpBsXpwdDowzpvMVD1G5cki6BUpf9A8L_EXxxpDabQAKgKmAC812bwVlo8W2eKQCGG7eGpiIY/s1600/11140393_1042662222429495_3567859002582358734_n.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBfjSE1LYV6AiB80S-oZkHbmOI5ScEHNSuChTGk2FiVBOxhLTfw3qa9w0xqwVR-SVV57SpBsXpwdDowzpvMVD1G5cki6BUpf9A8L_EXxxpDabQAKgKmAC812bwVlo8W2eKQCGG7eGpiIY/s1600/11140393_1042662222429495_3567859002582358734_n.jpg" height="640" width="428" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Event organizer Maz welcomed us in to the CP1 (photo courtesy of Skidaddle)</td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz0yKUEESUN_O8-tnL-7UHcQQQcbzIrAqyrWxuEv-s5BD5NcherfAdo-d0Pvw1aLBzytZX3YHhnbuv0I8mmdqjbo-2ba5m6FYOBnoioZ-SFC1Wshgf9PxfTlQgFn5c2t7qnpE23KoldPQ/s1600/1891336_1042661879096196_7292326070715097677_o.jpg" style="margin-left: 1em; margin-right: 1em;"></a></div>
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<tr><td class="tr-caption" style="text-align: center;">Roddy and I head off (photo courtesy of Skidaddle)</td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFZ_HrZPMxmbf5T4jFxNbp1Q3oMZnNCM0428VJ0S0p1Kj1cy2mPghkbEoV_yhxAJ6YXwNHaMEgubmgzviA_3q4epzF11qsIwl9lH5LZ1VOZ7__0KsHFXcsewNSJPGfwPJK1vtUkF1r6HI/s1600/11088433_1042660902429627_4736218545367592306_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br /></a></div>
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<tr><td class="tr-caption" style="text-align: center;">1st lay Bridet Halewood (photo courtesy of Skidaddle)</td></tr>
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Chris, Roddy and myself ran together for the next few miles as we headed north along the road the goes round the north shore of Loch Katrine. Once we hit a bigger descent I found my HR dropping so I upped the pace to keep within my target 140 to 150 zone and immediately found myself on my own.</div>
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I couldn't see any runners ahead initially, but as I scanned the opposite shore for cyclists I saw a runner, later found it was Aron Price. Looking at my GPS trace Aron must have had a mile+ lead at this point. I didn't know if there were any other runners ahead.</div>
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<tr><td class="tr-caption" style="text-align: center;">Aron cruising on the north shore in 1st (photo courtesy of Skidaddle)</td></tr>
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The weather was very changeable - for a couple of minutes we'd have
sunshine, then we'd be pelted with hail and strong winds, the next
calm. The rapidly changing weather meant it was difficult to judge
where to don jackets or not. The woodlands on the north side of the
lochs provided a bit of shelter from the wind so it was possible to just
run without jacket and get into my groove.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHD7tcR3gJc0_payr9kgJJpJ_iu-jBrMBLdAC1akiq6cJGqMPyiUzIaGnx3Sglarae8eI2LdHAqVnvUtREsP9etUrUToBDMWoZqA5hb0VaNdF6qU2led3MZUC743ochtwhB6jMrsIeNRo/s1600/10641185_1042665935762457_3174216202276472150_n.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHD7tcR3gJc0_payr9kgJJpJ_iu-jBrMBLdAC1akiq6cJGqMPyiUzIaGnx3Sglarae8eI2LdHAqVnvUtREsP9etUrUToBDMWoZqA5hb0VaNdF6qU2led3MZUC743ochtwhB6jMrsIeNRo/s1600/10641185_1042665935762457_3174216202276472150_n.jpg" height="640" width="428" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I didn't know it yet by I was in 2nd (photo courtesy of Skidaddle)</td></tr>
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I could no longer see anyone behind as the route has lots of ups and downs, and lots of corners. Unknown to me Chris had pushed on and was now in 3rd.<br /><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZRmrq0biFAouddphWkiXsbJVbpXJYa1fDzf-U12pmsdVFOK5wu9Tw0Blpd0F8JXZMJDdXmD4WwHLHzp_t0cgvAE2_cWRlKt9Cvntz_xKZRkj2dJBl1eulkOlae9zQEuz8SVe5INJyuHo/s1600/10004076_1042665612429156_8932007520730664707_n.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZRmrq0biFAouddphWkiXsbJVbpXJYa1fDzf-U12pmsdVFOK5wu9Tw0Blpd0F8JXZMJDdXmD4WwHLHzp_t0cgvAE2_cWRlKt9Cvntz_xKZRkj2dJBl1eulkOlae9zQEuz8SVe5INJyuHo/s1600/10004076_1042665612429156_8932007520730664707_n.jpg" height="640" width="428" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">And now in 3rd Chris was going strong (photo courtesy of Skidaddle) </td></tr>
</tbody></table>
The north shore has lots and hills but as I'd had done the Loch Katrine Marathon three weeks which follows the same route I felt right at home. I was able to stick to my 140 to 150 HR range without problems and was making good progress. <br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicgMDHlKQT5Jcf3p26dqoUrLhS_wkGVts4yELfk5qu8n87NpOjPxZb5pbE0kv7nCWZBa2p7SRtR0lYBIvVYx3640OqH4TksB9OQ3W0fpj-Za7agVUnNZBZXeiqoYpWCSVerxLnzFeE4Ok/s1600/1519605_1042666342429083_7147510315497371945_o.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicgMDHlKQT5Jcf3p26dqoUrLhS_wkGVts4yELfk5qu8n87NpOjPxZb5pbE0kv7nCWZBa2p7SRtR0lYBIvVYx3640OqH4TksB9OQ3W0fpj-Za7agVUnNZBZXeiqoYpWCSVerxLnzFeE4Ok/s1600/1519605_1042666342429083_7147510315497371945_o.jpg" height="428" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">You can't be in the Trossachs without seeing a Highland Cow (photo courtesy of Skidaddle)</td></tr>
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Four miles out from the next check point at the east of Loch Katrine the ultra route gets diverted off the road and up Primrose Hill. The marshal directing me up the hill said I was in 2nd, with 1st place roughly 5 minutes ahead. This was doubly good news - I was safely in a podium position and if the estimate was accurate I was catching up.<br />
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As I ascend through the light woodland the weather turned for the worse so I donned my new jacket and matched up the hill. The jacket was a prize for winning John Kynaston's Hardmoors 55 Guess My Time competition, the UltraMarathonStore had very generously offered the <a href="http://www.ultramarathonrunningstore.com/Inov-8-RACE-ULTRA-SHELL-Waterproof-Jacket-p/inov8raceultrashell.htm">Race Ultra Shell</a> as a prize. It only weighs 125g but was very effective at sheltering me from the strong winds, hail, sleet and snow that hammered in during the ascent. <br />
<br />
Once I got to the top of Primrose Hill there wintry shower had blown by and the sun had come out. The reward of climbing 500ft was glorious - Loch Katrine shimmered in the sunshine, Ben Venue and Ben Lomond look magnificent. <br />
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I was still in a race though so I didn't stop to take a photo, but regret it now, the view was just stunning. I stowed my jacket and began the descent, gentle at first then finally a steep descent back down to the road. <br />
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The route then follows the road eastwards towards Trossachs Pier, the views of the Loch and Ben Venue were very different in character, but still gorgeous.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhm8yY9yQUP2PkI2a7z8PTYNFgt523TrMeeZAazqEr6KZMA1PL1R6X1S2RHCa3_iQ6ki6w3AHFVY49bTVMVNQeA9GPYdndiOj9Im9oyhtkgUALXea595Nal2Ws7HulGaszD1peGwKcgyDc/s1600/532925_1042666455762405_4139267859471180159_n.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhm8yY9yQUP2PkI2a7z8PTYNFgt523TrMeeZAazqEr6KZMA1PL1R6X1S2RHCa3_iQ6ki6w3AHFVY49bTVMVNQeA9GPYdndiOj9Im9oyhtkgUALXea595Nal2Ws7HulGaszD1peGwKcgyDc/s1600/532925_1042666455762405_4139267859471180159_n.jpg" height="640" width="428" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Final mile before Trossachs Pier (photo courtesy of Skidaddle)</td></tr>
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I kept looking for 1st place in the distance but only ever spotted walkers and cyclists. Just before the end of the Loch I looked back scanning for Chris and spotted him about a 1/3 rd mile back and still looking to be running strongly. <br />
<br />
At the check point at Trossachs Pier I picked chocolate milkshake and brioche, and inquired about 1st place, but as they were recording times I just got a vague "not sure perhaps 10 minutes". I had been running well so had hoped to be a least not loosing further ground. Was the original 5 minute estimate wrong? Was this one wrong. I hadn't seen 1st place for a very long time so really didn't have a clue.<br />
<br />
I got back into my running and found my HR below the 140 range despite charging down the gently descending road at 7 min/mile pace, I was a bit surprised by the HR reading, was it playing up? <br />
<br />
After half a mile the route turns right heading south west, then across a small bridge, then left then right again, then left again all the while threading through the woodland and heading gently uphill towards the Duke Pass road crossing. I had never been on this trail before so it was fun to explore a new part of the Trossachs, just before Duke Pass road crossing the woodland cleared to provide a great view of Loch Achray, and surrounding mountains and forest. <br />
<br />
During this climb my HR monitor had been either reading in the 130's or the 150's and little in between. The trail is mostly up, but with a few short descents, but I'm generally pretty good at running at even intensity these days so to get such erratic readings was frustrating. It seemed to be getting stuck in one extreme, then getting stuck in the other. The Wahoo Tickr bluetooth HR monitor that I use now just doesn't seem as reliable as my old tech Polar HR monitor watch.<br />
<br />
The sun had come out and with the forest sheltering one from the wind it was quick warm on the final ascent up the last hill before the road crossing. A marshal pointed me left and down a steep slope to the road crossing. The marshal estimated that 1st place was around 3 minutes ahead. This rather surprised me, but my tree was shaken even more when as I descend the trail and spotted 1st place just leaving the road crossing, the lead was now a hundred meters or so. 23 miles down, 8 mile to go, Game on!<br />
<br />
I crossed the road and headed downhill along the forest trail with 1st place in sight, and left with a decision to make about what tactics to use. I had been running entirely by HR and feel when the HR was playing up, my pace had been pretty stable throughout the race and I was now catching up. Should I stick with this? Would 1st place respond and lift the pace? Should I pick up the pace to make a decisive move?<br />
<br />
I decided to keep to my own pace and be patient, and half way along the Loch Achray I caught up with 1st place. Aron was stilling running well, looking comfortable doing 9 min/miles. We ran and chatted for a few minutes, but I found myself itching to get on, taking it easier for a couple of minutes meant that I had plenty in the tank so decided to move on. I decided to move on decisively and try to get a couple of minute lead before the next check point about a mile further on at the foot of Lendick Hill. <br />
<br />
I picked up the pace aiming for a 160 to 170 HR zone, this meant I was now doing 7 min/mile pace. This slowed a little as I ascend up along the road through the village of Brig-O-Turk, I kept the pressure on till I got to the Lendrick Hill/Glen finglass carpark check point. I quickly picked up my final drink and headed on to the final big climb of the day.<br />
<br />
The ascent takes you through woodland so I couldn't see Aron arrive at the checkpoint but I heard the cheers from the marshals so I knew I must have a couple of minute lead. My aim with the surge was to get out of sight to break the elastic that might pull Aron along if was still feeling competitive. With a couple of minutes in hand I dropped the effort level and kept my HR in the 150 to 160 range as there was little point in risking blowing up with 6 hilly miles left to do. <br />
<br />
I felt strong, good energy levels, but my calves were feeling the effort and the bottoms of my feet were a bit sore, nothing that would slow me down though. The tendon issue on my big toe had melted away and didn't show any signs of recurring so it was a relief not to be risking making an injury worse. Being in 1st place first time for 30 years added a different dimension to the race, the thought of sticking to my plan of using the run as pure training run was out of the window. <br />
<br />
When I first got back into running 5 years ago my children would ask if I had won each time I did a race, I had always had to reply that I had come 30th, 300th, the closest I had ever come was in very small races such as the Lochalsh Dirty 30. Over the years they had got used to the fact that I never win anything and stopped asking. Sure this race was very small field so no comparison to really competitive race like the Fling or West Highland Way Race, but I wasn't about to squander 1st place so kept the pace up.<br />
<br />
I didn't take any photo's as I was racing, but the views were gorgous, follows are a couple of photo's from previous runs along the new path on the North side of Loch Venachar: <br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPda3c6IBi62wqlwYrL-MX1U3CC1RXSpldHVR_CAVybqro3y2Va1smvcXrbxv0WBZ1KFAC4JeQo3LaSbfadhU8FlC2QA7rk39mpgCBOrvseR_f_X3skE3duuXa0TmkTRZuqpbCrNmpYWc/s1600/IMG_20150117_152448925_HDR.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPda3c6IBi62wqlwYrL-MX1U3CC1RXSpldHVR_CAVybqro3y2Va1smvcXrbxv0WBZ1KFAC4JeQo3LaSbfadhU8FlC2QA7rk39mpgCBOrvseR_f_X3skE3duuXa0TmkTRZuqpbCrNmpYWc/s1600/IMG_20150117_152448925_HDR.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">View from the Great Trossachs Path in winter</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh97c7fo8tq1bN6rwIpGTmZKjzIJf_89s37UBsiWQYAjN2GR-DBRib0_lfs5rS5RhvKb8_eV7NTL13kvhl3WZAviMffxmrmoLrF7zS-rkAwPIHSJpIkRGBG4iCNxG2dexxTNGSUSVdzbh0/s1600/IMG_20150325_123808104_HDR.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh97c7fo8tq1bN6rwIpGTmZKjzIJf_89s37UBsiWQYAjN2GR-DBRib0_lfs5rS5RhvKb8_eV7NTL13kvhl3WZAviMffxmrmoLrF7zS-rkAwPIHSJpIkRGBG4iCNxG2dexxTNGSUSVdzbh0/s1600/IMG_20150325_123808104_HDR.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Summery view of Loch Venachar from the new path, taken only a few weeks later!</td></tr>
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Once past the highest point above Loch Venachar I checked my average pace, it was 9:10 min/mile pace. In planning before the race I had in mind the possibility of average 9 min/mile pace on the route, I was so close to this that I set this as my goal, running the descents as swiftly as my sore feet would permit.<br />
<br />
The quality of the trail gets better the nearer you get to Callander so the last three miles I was able to run assertively, with my feet and calves holding up just fine. The average pace steadily dropped but with two miles to most of the descents behind I was still adrift. <br />
<br />
The last mile is along the old railway line that takes to the finish at Callander Meadows, it's a route that I run several times I week I knew exactly how far was left and was able to pick up the pace a ran this last mile at 6:40 min/mile pace. Half a mile to go and my watch finally clicked to 9:00 min/mile average pace.<br />
<br />
I didn't back off though, I was enjoying running strongly and still had enough left to pick up the pace for the final stretch to the finish. I crossed the line in 4:39:31, and 1st person to have ever run the newly opened Great Trossachs Path!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHykBeF_Kj5K9lVJgTFvM9vPQeQWgXFwhyphenhyphent9MDTZlB3ki-arD9SXJwgamcxjFViwE8a4jwdWdmSuJFj_V3mOQvlHn976J1pcPg6LVkIkJRtiQ9994YClUoIv3kLdf87so8PjHwYbqv6Og/s1600/1795294_1042660762429641_2324711629853121293_o.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHykBeF_Kj5K9lVJgTFvM9vPQeQWgXFwhyphenhyphent9MDTZlB3ki-arD9SXJwgamcxjFViwE8a4jwdWdmSuJFj_V3mOQvlHn976J1pcPg6LVkIkJRtiQ9994YClUoIv3kLdf87so8PjHwYbqv6Og/s1600/1795294_1042660762429641_2324711629853121293_o.jpg" height="428" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">(photo courtesy of Skidaddle)</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEP6p8HCdiJTZBSn1IYghcoJqKqfM9logxW2NNXolOnaJQVUJh0Nw_wxRDodhT8OTyl6xyaAeAu5WgNGHkXvGRbaakKwqC-hHtTjc616d9Z0a-rDEvVXO44t1C3xBnIyziJuWPUfF5QP0/s1600/IMG_20150411_133551397_HDR.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEP6p8HCdiJTZBSn1IYghcoJqKqfM9logxW2NNXolOnaJQVUJh0Nw_wxRDodhT8OTyl6xyaAeAu5WgNGHkXvGRbaakKwqC-hHtTjc616d9Z0a-rDEvVXO44t1C3xBnIyziJuWPUfF5QP0/s1600/IMG_20150411_133551397_HDR.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Julia took this photo, with me keeping warm in my new jacket, obviously brings me good luck!</td></tr>
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9 minutes later Aron Price came in second.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEji2HKDKp5v8zmnvs-YnUEuWD0fKPCYX1C5WI_d4DoFGvpLGp10PujaaW73MRUqg04LW7Y3nm4CxlAiAXY6dHg0p6Z7Gl_JYqrOOKB-CQzeoSAQzj9KDULD90tfD_Jnzb61J7PXXeHxpMk/s1600/IMG_20150411_133612490_HDR.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br /></a></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAGRt2gBuiEKvmvLoNfodN2SncneMgKuOU7A8M4k6TWZRwFOB0c6Y5O_gKOlGc4B_FLgBPX2lUAnE773L29MJB6qoCpoQDQzAZib5P5ksSWp1Gar_zAM452JwANUZGc6KjplSzC2y9twU/s1600/11103122_1042667472428970_4999614851844423633_o.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAGRt2gBuiEKvmvLoNfodN2SncneMgKuOU7A8M4k6TWZRwFOB0c6Y5O_gKOlGc4B_FLgBPX2lUAnE773L29MJB6qoCpoQDQzAZib5P5ksSWp1Gar_zAM452JwANUZGc6KjplSzC2y9twU/s1600/11103122_1042667472428970_4999614851844423633_o.jpg" height="428" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">2nd place, Aron Price 4:48:51 (photo courtesy of Skidaddle)</td></tr>
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Chris Ryan came in third in his first ultra.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDX8uPl3ZieZ3ZxZyKNGSaalzYTCii27Zh1CC86N4fZHtkoGHXPUI4EntdITQC3qqAOR9UiOdROPOe2uyhVY8seThMqJWnFgaptVCgzFLu8XRngkvm4zzNvywQk1JBM7aDHlpoKa31wOQ/s1600/11143124_1042667675762283_4252066652009327828_n.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDX8uPl3ZieZ3ZxZyKNGSaalzYTCii27Zh1CC86N4fZHtkoGHXPUI4EntdITQC3qqAOR9UiOdROPOe2uyhVY8seThMqJWnFgaptVCgzFLu8XRngkvm4zzNvywQk1JBM7aDHlpoKa31wOQ/s1600/11143124_1042667675762283_4252066652009327828_n.jpg" height="640" width="428" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Chris Ryna, 3rd place, 5:00:33 (photo courtesy of Skidaddle)</td></tr>
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First lady Bridget Halewood arrived 50 minutes later.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPVkZuS6h3_gLBg3-QeqyMuAUFPYxL1snlaFT1oGLlcyIyBTffBNg-HIWA5l8y7ijPj78uymP6gP9puqFiCig0K4zzFI2OWShdonUgUNe5PAdKlw-OgerZpUeDPgauxyENCp7uaISVZZ0/s1600/10828129_1042667922428925_6089454007701437351_o.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPVkZuS6h3_gLBg3-QeqyMuAUFPYxL1snlaFT1oGLlcyIyBTffBNg-HIWA5l8y7ijPj78uymP6gP9puqFiCig0K4zzFI2OWShdonUgUNe5PAdKlw-OgerZpUeDPgauxyENCp7uaISVZZ0/s1600/10828129_1042667922428925_6089454007701437351_o.jpg" height="428" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Bridget Halewod, 1st lady 5:51:43 (photo courtesy of Skidaddle)</td></tr>
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<h3>
Stats for the day</h3>
Recorded by my phone GPS/WahooTickr/Pebble watch combo:<br />
<br />
31.2 miles<br />
3268ft of ascent<br />
Average Pace 8:58 min/mile (fastest ultra I've ever done)<br />
Average HR 151 (ooops a bit higher than planned, but still 5bpm lower<br />
than any ultra I've raced before!)<br />
<br />
The route profile is actually rather like a mini Highland Fling, starting lower than the finish, with lots of ups and downs in between, and mixture of narrow trails, wide forest tracks and roads. <br />
<br />
My <a href="https://www.strava.com/activities/283193831">strava</a> trace for the event:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUw01K_buKVFR3xa14wo_TKu4m6PRz91zMLSmfNWnn2OfP7TXwY_BY-Qy3yoWojJvsvwr5J0Y5G2mpVM6YAZBVbE4opW7KcAZMzLmneseqqNwI2ubPgH4i_saQYEsf70LjSD9SnFC3gMU/s1600/GreatTartanSkidaddleStrava.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUw01K_buKVFR3xa14wo_TKu4m6PRz91zMLSmfNWnn2OfP7TXwY_BY-Qy3yoWojJvsvwr5J0Y5G2mpVM6YAZBVbE4opW7KcAZMzLmneseqqNwI2ubPgH4i_saQYEsf70LjSD9SnFC3gMU/s1600/GreatTartanSkidaddleStrava.png" height="584" width="640" /></a></div>
<br />
<h3>
Recovery and beyond</h3>
Racing the last 8 miles wasn't in the plan so I there was a real risk of not recovering quickly from the race. I had DOMs for a couple of days but nothing too severe. The problem with the tendon above my left big toe felt good for the first week after the race, but this week it's returned a little. Should be fine for the Fling though.<br />
<br />
With a week of recovery runs over this week is now taper week for the Highland Fling, which entails pretty well the same thing as my recovery week! Daily gentle runs at 9 to 10 min/mile pace of 4 to 7 miles in length. Now just three nights left to my first really big race of the year - the 53 mile Highland Fling.<br />
<br />
My training and races this year all point to a being able to good performance at the Fling, but I'm fully aware of how easy it is to get big ultras wrong on the day. My training log analysis suggest that I may be able to manage running a minute a mile faster than last year and go sub 9hrs, but the thought of managing this for 53 miles is hugely daunting, it doesn't really feel possible. Fingers and toes crossed.<br />
<br />
<h3>
Thanks</h3>
Thanks goes to Skidaddle and all the helpers that made this great wee event possible. The route is beautiful from start to finish, passing 5 lochs, lots of mountains and forests. I was a real pleasure to be able to see some of the best views that the Trossachs has to offer. I guess I have geology and nature to thank as well then :-)Robert Osfieldhttp://www.blogger.com/profile/16960356368117573952noreply@blogger.com7tag:blogger.com,1999:blog-2375743119306394670.post-42278782367547987092015-04-18T16:37:00.003+01:002015-04-18T20:41:21.344+01:00Loch Katrine Marathon 2015: Race Report<h3>
Last minute entry</h3>
<br />
Earlier this year I had considered doing the Loch Katrine marathon but before I could check diaries with my wife the event filled up and entry was closed. I decided to just focus on training instead. That was the plan until two days before the race day when I found out places had been made available, an email on Friday to Audrey MacIntosh, race organizer secured myself a last minute entry. Game on.<br />
<br />
I had been tipped off about the spaces by Steven Hill (here's his <a href="https://stevenjjhill.wordpress.com/2015/03/23/loch-katrine-marathon-report/">race report)</a> who contacted me to ask about the elevation profile as I had done the race before in 2014. Once I secured my place Steven
and I hatched a plan to use the marathon as a training run, with the
Fling both our current goal race, and would run together and aim for a
finishing time around 3:40. Steven has did the Glemore 12 last summer,
(coming 3rd!!) but hadn't actually done a marathon yet. This would be
my 5th marathon, and my second Loch Katrine Marathon so I knew a bit more
of what I was letting myself in for.<br />
<br />
As I found out on the Friday afternoon I had got a place I had just one days taper before the race, so the Saturday I opted for a 4 mile recovery run to relax the legs. On Saturday night I aimed to get plenty of sleep, but ended up with an hour at most, despite aiming to just run the marathon as a training run the adrenalin levels were already out of control. Arghg.... Have to get better at sleeping before races.<br />
<br />
<h3>
Race day</h3>
Steven was kind enough to pick me up from Callander and we arrived in plenty time for registration. Plenty of runners from the Scottish ultra scene were catching up in the car park, had time to briefly catch up with a few before race briefing then we were off at 9am.<br />
<br />
The plan was Steven and I to pace loosely on heart rate to even out the effort level going up hills, along flats and descents. I worked out beforehand that from my training logs that I should be able to do 3:40 Loch Katrine marathon with an average heart rate of 145, so was going to aim for a range between 140 and 150. We'd also use splits from my race last year adjust for a 3:40 finish to tell how we progressing relative our goal pace, with the marathon route being so hilly, around 1600ft ascent/descent, these splits are far from even.<br />
<br />
For the first few miles I found myself tailing Steven. Steven was taking the hills quicker them me, while on the descent I'd close the gap. By about mile 3 were were running more in sync and got chatting about running, work, family lives, and just how great the view was!<br />
<br />
One thing noticeable early on was that Steven's heart rate was well below mine, with mine up at the top of my target range most of the time, and on steeper hills it was popping over my range. My heart rate in training for the pace were doing was quite a bit lower so it was a bit frustrating to not see this improvement when taking it easy in a marathon. However, we were too busy chatting and enjoying ourselves to take too much notice of the HR monitor though. My HR peaked around 160 on one of the longer climbs. Ooops...<br />
<br />
By mile 6 we both warmed up and going well. Steadily catching folk, running at a conversational pace without problems, and a little inside the 3:40 target pace. All good.<br />
<br />
By mile 10 Steven's heart rate was beginning to catch up with mine, but my own heart rate had finally started to settle and rather than struggle to keep my heart rate in the 140 to 150 zone, found it bobbling around 145 without effort, and on the descent having to pick up the pace noticeably.<br />
<br />
A couple of miles before the half away point the front runners began passing. And so began around 100 calls of encouragement to fellow runners. Just before the half way point photograph <a href="http://stuartmacfarlane.com/">Stuart Macfarlane</a> took a great sequence of photo's of Steven and I. <br />
<br />
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<br />
Our splits at half suggested that time just below 3:40 might still be possible, but Steven was starting to get warmer, was breathing a little heavier and his heart rate had finally gone above mine. Signs were that chasing 3:40 was likely to push Steven beyond what should be done on a training run.<br />
<br />
We didn't give up on the goal right away though. We stopped at the water points for slightly longer to make sure we took on water and grabbed a few bits of tablet and jelly beans to provide a bit of fuel. It was great passing every one, it's such a small and friendly race that pretty well everyone has a positive word of support. Lots of photo's on the way too. We passed <a href="https://www.facebook.com/fiona.rennie1/media_set?set=a.10206227559117648.1073741896.1525086597&type=1">Fiona Rennie</a> and she had a beaming smile and was taking photo's of everyone, what a lovely way to document the event :-)<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjPqFjWvgX_EbTC1T1Wb9qF-lH6O3wbi3x4Ne45L1u2v-uOcfSkeOgBO2kiC761oidThyLeb1zF8_onr5SOz8e52X5Pgwl3BuJLR9MZIeijdA_IzS3tEndwAd34gFhLWhdBic76arxRFk/s1600/StevenAndRobertByFionaRennie.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjPqFjWvgX_EbTC1T1Wb9qF-lH6O3wbi3x4Ne45L1u2v-uOcfSkeOgBO2kiC761oidThyLeb1zF8_onr5SOz8e52X5Pgwl3BuJLR9MZIeijdA_IzS3tEndwAd34gFhLWhdBic76arxRFk/s1600/StevenAndRobertByFionaRennie.jpg" height="478" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo courtesy of Fiona Rennie.</td></tr>
</tbody></table>
<br />
My heart rate, particularly on the descents was now getting a bit silly, it was just going down below 130. At times I was struggling to believe the readings, lots of wetting the HR strap contacts didn't make a difference. Steven and I were still slowly winding in runners ahead, and caught several when we started heading back up the more serious hills around mile 18. One aptly named graveyard hill.<br />
<br />
The longer the race went on the more I just got into the groove, my heart rate was sitting comfortably in my target zone, energy levels didn't seem any lower than they were at the start of the race, I was climbing hills easily, descending strongly. It seemed to have taken me 20 miles to warm up.<br />
<br />
After falling behind target pace on the big ascents between mile 18 and 20 and I was keen to use the descent efficiently to get us back on 3:40 pace. However, the day was getting warming and Steven was struggling a bit with the heat and energy levels. The 3:40 target was slipping away.<br />
<br />
At around mile 21 we were passed for the first time since the start. Something that should have been fine with me as the run was intended to be training run only, but feeling so good and having people pass felt unnatural, coupled with the desire to hit the 3:40 target I started feeling the urge to press on, but really didn't want to pressure Steven into chasing some pointless time. I kept back till just before mile 23 when Steven and I had a chat about whether we should stick together. Steven has happy just to take it easy for the last few miles and not worry about the time, so I headed on.<br />
<br />
Holding back for so long left me with quite a bit of pent up energy, so once I decided to push I found myself charging off at silly pace without even really trying - it was just like I took the handbrake off. The last 3 miles I ended up averaging 6:40 min/miles. My heart rate headed out to 160 to 170 range, but still feel really comfortable. My breathing was noticeable for the first time, and the bottom of my feet burned a little form hammering down the descents, but my quads and calves were all holding up really well. I had a brief chat with a few runners before pushing on, passing the runners that I had passed me earlier.<br />
<br />
This is now the second time I've done a silly finish at the Loch Katrine Marathon, both times done after running disciplined to 23 miles and having lots of energy left. I was still aware of the damage that a quick finish could do so I kept my running smooth and never consciously pushed the pace on, just let it flow. On the final 100m's to the waiting crowds at the finish I kept strained, just picking up the pace a little further, no 5min/mile finishing pace this year.<br />
<br />
Just before the finish I spotted Steven's wife and my family, a quick wave and then I was across the line in 3:34:34, in 27th place. Steven finished ten minutes later, having stopped at the aid station at mile 23 to drink plenty of water and eat some more treats. He finished nice a strong - a great showing for a marathon first timer.<br />
<br />
<h3>
Post race</h3>
My average HR for the day ended up being 145, with the average for the last three miles 166. Despite the rather high HR at the start and finish, the low HR in the middle of the race just happened to balance things perfectly, certainly not textbook HR pacing, but a lot of fun spending time with Steven, and having the energy left to burn up the last few miles. My <a href="https://www.strava.com/activities/272360520">strava log</a> looks like:<br />
<br />
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<br />
<br />
I was 8 minutes slower than last year's Loch Katrine Marathon, when I set my marathon PB at 3:26. Last year I aimed for 3:30 rather than 3:40 that I did this year so it's not at all surprising I was slower. Last year my average HR was 157, this year 145, my guess is that I could of matched last years time with an average HR of 150. This is quite a big improvement in HR for a given pace in just one year which suggests my training is going well.<br />
<br />
Both last year and this year I ran the marathon as a training run, with the intention of being able to get back into running right away afterwards. Last year I ended up with a minor calf injury so couldn't get back into training right fully for two weeks. This year I had an easy week after the race but still managed over 60 miles. The pace of recovery this year is another sign that training is going well, and my body is both more aerobically conditioned as well as being more resilient.<br />
<br />
Three weeks after the Loch Katrine Marathon I had my next big test of fitness - The <a href="http://www.skidaddle.org/the-great-tartan-skidaddle/">Skidaddle Great Tartan Ultra</a> held on the 11th of April. This adventure will be my next to write up. I need to get done quick as it's now just one week before the Fling!<br />
<br />
<h3>
Thanks</h3>
I'd like to thank Audrey MacIntosh and here band of merry helpers, the Loch Katrine Running Festival was a great success, it was a real privilege to be part of Britain's most beautiful and friendly road marathon. <br />
<br />Robert Osfieldhttp://www.blogger.com/profile/16960356368117573952noreply@blogger.com2tag:blogger.com,1999:blog-2375743119306394670.post-18564420873096296822015-03-28T13:10:00.001+00:002015-03-28T13:10:09.089+00:00150 Days RunningBack on the 29th of October, four days after completing the Jedburgh
Three Peaks Ultramarathon, I began running everyday and yesterday
completed by 150th day.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjs151m5sLOylTSJJ9yuLaYwiKotHzS3wZm_u11br7YP6Ku9D71bDDWiFXTK33_XjDGvVWITayCdzs6bRJitg9LO7Vm188aXzsC9ARsKvFK6_7vWiejcAkRC8YIyGntSGDvx8hyzwZtYJo/s1600/IMG_20150325_123808104_HDR.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjs151m5sLOylTSJJ9yuLaYwiKotHzS3wZm_u11br7YP6Ku9D71bDDWiFXTK33_XjDGvVWITayCdzs6bRJitg9LO7Vm188aXzsC9ARsKvFK6_7vWiejcAkRC8YIyGntSGDvx8hyzwZtYJo/s1600/IMG_20150325_123808104_HDR.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">View of Loch Venachar, this week, spring sprung for a day! (next day it snowed ;-)</td></tr>
</tbody></table>
<br />
I never really intended to start a big run
streak, I just got into the groove in November, and followed it up with
the Marcothon in December, and saw big improvements in my fitness, as
I'm keen to keep progressing my race fitness it felt natural to just
keep it going and see where it would take me.<br />
<h3>
Runstreak Base building</h3>
With 5 months of running every day, every
month my fitness has improved - most noticeable in how my heart rate
for a given pace has changed, it' now around 10 beats per minute lower
for a given pace than it was this time last year. In the last 5 years
since I got back into training I've never see such a consistent
improvements.<br />
<br />
The way I'm tracking my fitness progress
is by recording the number of calories used in each run via my Heart
Rate monitor used in each run I do, the divide this by the distance and a
factor I compute to normalize for terrain and HR drift. The daily
calories per mile goes up and down but if one averages over the whole
month you can start to get clearer picture of how fitness is progress.
The following chart is my average Effective Calories per mile from the
January 2014 to end of March 2015. This period covers when I was
beginning my training for the 2014 Highland Fling and West Highland Way
Races through to day of writing this post at the end of March 2015.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjNe25u6HfiVJkFkL4y0BZ40tGP68vgFmPXjCrGkU4e2ObpgftvbkXshPkCkGNkfjJjiL09BRuLJdzpjauMkMK80LB0XWv1abhFycupuM-c-mSCDWsPLIZhyphenhyphenxgbOKorn1OaU4NfVsRi4A/s1600/EffectiveCallorePerMile_March2015.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjNe25u6HfiVJkFkL4y0BZ40tGP68vgFmPXjCrGkU4e2ObpgftvbkXshPkCkGNkfjJjiL09BRuLJdzpjauMkMK80LB0XWv1abhFycupuM-c-mSCDWsPLIZhyphenhyphenxgbOKorn1OaU4NfVsRi4A/s1600/EffectiveCallorePerMile_March2015.png" height="338" width="640" /></a></div>
The
graph shows how I've gone from averaging around 86 to 76 Effective
Calories/Mile. The biggest jump was when I began my run streak back in
October. In the December during the Marcothon I ran everyday but backed
off on the mileage a little to make sure I can finish the challenge,
the result was a tiny improvement. January onwards I've ramped up the
weekly mileage and progress has resumed.<br />
<br />
The gradient
of the improvement over the last two months has actually been steeper
than the average over the past 15 months which has surprised me - I had
expected the figures to have bottom out months ago as essentially I've
been doing Aerobic Base style training, I've done very few tempo runs,
or hill sprints, just a large number of 6 to 15 mile runs at an easy or
recovery pace.<br />
<br />
Back in December I joined Strava, so
it's easy to track my training, the following screen-shots illustrate
the mix of running I've done:<br />
<br />
December:<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMPwEOCyzEaFInTbOhNJQD6ctQV31ilaXbfiGJlNs8p8pCVTalX4ZsXne5yOrHMk22fQPfT9HGiS4Y04Wf3oTpj8Zhmw87U1UoCbScnU2BOEDwkZ-S7-yQp_G7PfPvFvHeZpRZEizGaF8/s1600/DecemberTraining.png" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMPwEOCyzEaFInTbOhNJQD6ctQV31ilaXbfiGJlNs8p8pCVTalX4ZsXne5yOrHMk22fQPfT9HGiS4Y04Wf3oTpj8Zhmw87U1UoCbScnU2BOEDwkZ-S7-yQp_G7PfPvFvHeZpRZEizGaF8/s1600/DecemberTraining.png" height="570" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Training December 2014, Total Mileage 181, Daily average 5.8</td></tr>
</tbody></table>
<br />
January:<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKG2FPPJRKpjC3GJsgtShdfPVYmO0C44HzSttadti-wP9Cty8d8lc6_SeH9fnaoCb9f-AQvXFBnIzaZQe37HJuktYjFRKOV0GEQFs_6JpJs8QcO1PtSPjRQg4xOtufwQvIR79YJSVYIAQ/s1600/JanuaryTraining.png" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKG2FPPJRKpjC3GJsgtShdfPVYmO0C44HzSttadti-wP9Cty8d8lc6_SeH9fnaoCb9f-AQvXFBnIzaZQe37HJuktYjFRKOV0GEQFs_6JpJs8QcO1PtSPjRQg4xOtufwQvIR79YJSVYIAQ/s1600/JanuaryTraining.png" height="580" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Training January 2015, Total Mileage 227, Daily average 7.3</td></tr>
</tbody></table>
<br />
February: <br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguWpyBuvu1DtEkYMxobgaSMpv1G0A30nrOt2Mfs-0ItynZOn5Yh1XU_znVaq0L9e0EB2g7DyQFNKifkVBvqqalrwNKUOpKImJ5rAXrGx9pKdCFyXLuxojmzIzTX-PROdezHtgFDVZOHCk/s1600/FebruaryTraining.png" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguWpyBuvu1DtEkYMxobgaSMpv1G0A30nrOt2Mfs-0ItynZOn5Yh1XU_znVaq0L9e0EB2g7DyQFNKifkVBvqqalrwNKUOpKImJ5rAXrGx9pKdCFyXLuxojmzIzTX-PROdezHtgFDVZOHCk/s1600/FebruaryTraining.png" height="580" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Training February 2015, Total Mileage 252, Daily average 9</td></tr>
</tbody></table>
March:<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6rBQEQ_JnJdOQmEUpcwdAtxGOZLRITI9HvuZRDMRg8GRkG5REn7Eymf842FbaaFZb_juPg3C2e_9x8TALBA0s63Q65k8coP_ucKzPSuICQXJklJvXIwGRYJxGO4_glzAeHiB3VJF4DkQ/s1600/MarchTraining.png" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6rBQEQ_JnJdOQmEUpcwdAtxGOZLRITI9HvuZRDMRg8GRkG5REn7Eymf842FbaaFZb_juPg3C2e_9x8TALBA0s63Q65k8coP_ucKzPSuICQXJklJvXIwGRYJxGO4_glzAeHiB3VJF4DkQ/s1600/MarchTraining.png" height="580" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Training March 2015, Total Mileage 253, with 4 more days left, Daily average 9.4</td></tr>
</tbody></table>
<br />
The general trend in my training has to
increase my mileage by increasing the length of all my runs by a small
amount each week/month. This month I've progressed to doing two 70+
mile weeks which the highest mileage two period I've ever done.<br />
<br />
Last
year I had planned similar mileage in the run up to the West Highland
Way Race but my legs just couldn't cope with sustained high level of
mileage and niggles began heading towards injury so I backed off. This
was the right thing to as I never sustained any serious injury before
the race and had a great race.<br />
<br />
I don't doubt had my
legs been more resilient back then my race would have gone even better
so it's really encouraging this year to be able to cope with higher
mileage. In fact all three months this year I've set my highest monthly
mileage, with totals of 227, 252 and 253 miles (with four runs left),
last year the highest I achieved was in February with 224 miles.<br />
<br />
However,
I am pretty close to my current limit of training load vs adaptation
rate. I've had DOMS in my lower calves most days in the last two
month. Low level niggles have come an gone. With the goal of running
every day now I have to make sure that these niggles don't progress into
injury. The big thing that has helped me achieve it this year is
learning to listen to my body and back off in distance and intensity
when my body needed a little more time to adapt.<br />
<br />
Part
of allow yourself to listen to your body and using this as a guide to
what training your body can cope with next is that strict training plans
are impossible. Instead of a training plan I've essentially stuck to
following some loose Training Principles. These are essential:<br />
<br />
<ol>
<li>Listen to your body, only run as fast or as far as it's ready for</li>
<li>Run everyday, which means that you have to view your run today in
terms of it's own training effect and the effect it will have on
subsequent days</li>
<li>Eat well - plenty of calories to replace those burned, as well as
ensuring you get all the micro-nutrients as well. Eat roughly the
balance of macro nutrients that my body will need in my ultra racing, so
this is around 50% fat, 30% carbs, 20% protein.</li>
<li>Make sure you sleep as well as you can (I'm naturally a bit of on insomniac so this can be a bit of struggle.)</li>
<li>In times of stress find ways of relaxing, a certainly avoid taking
stress to bed (again I struggle with this sometimes, a bit of curse of
having an overly analytical mind.)</li>
<li>If sleep has been compromised, or stress levels are high easy back
on the training load to rebalance the overall stress on the body, when
things get back to normal then one can start pushing harder in training
again</li>
<li>Do a good mix of flat, road, trail and hills</li>
<li>Through the week hit a range of paces - but the majority of the time at recovery or easy pace</li>
<li>A small sprinkling of high intensity workout such as tempo or hill
sprints when the body feels up for a challenge. No more than two faster
sessions per week, but quite happy if I go a couple weeks without a
faster session. </li>
<li>Enjoy training, Enjoy Eating, Enjoy Sleep! </li>
</ol>
<br />
These principles have worked really well for my base
building phase, 5 months of steady improvement in Aerobic Fitness and
now able to handle the highest monthly mileage that I've ever been able
to manage.<br />
<br />
Times are a changing though - race season is
upon us, time to move from general Aerobic Fitness building to needs of
Ultra races. The first step along this way was last Sunday's Loch
Katrine Marathon - a impromptu marathon that I got a last minute entry
to. I'll write about in my next blog post.Robert Osfieldhttp://www.blogger.com/profile/16960356368117573952noreply@blogger.com2tag:blogger.com,1999:blog-2375743119306394670.post-3665674123686982202015-02-19T22:31:00.004+00:002015-02-19T22:38:55.519+00:00Evaluating Fitness during the Training Cyle<h3>
Motivation for assessing training </h3>
When training for big ultra races you a often faced with many months of training building up to your A races, during this period one hardly races if at all, so you don't have any race data to assessing how your fitness is progressing.<br />
<br />
Subjectively you might feel like you are getting fitter and stronger, but you might just as equally have a what feels like a couple of bad weeks and your confidence can be knocked. When you stand on the start line for your big races it's good to know that your training has gone well and what finishing times might be realistic to aim for.<br />
<br />
How your fitness is progressing will also influence what training might be appropriate to do next. This post will outline a couple of ways I'm trying to by analysing my own training logs to provide answers to just how my training is progressing.<br />
<br />
<h3>
Evaluation runs</h3>
One way of assessing fitness is to run the same course at the same intensity over a period of weeks, months and years to see how your times/paces vary. If your training cycle contains shorter races like regular 5km, 10km, half marathons etc. then potentially you could use these.<br />
<br />
However, such races would typically be done all-out which limits how often you can do them in a training cycle. Short races are done at very different intensity to ultra's, above or around lactate threshold, where as ultra's are done at competitively leisurely pace. Ultra's also stress parts of your overall fitness in a different way to short races, from my own experience my 10km PB has only improved by around 5% over the last 5 years, but my ultra's have improved by nearer 20% during this period.<br />
<br />
With the advent of heart rate monitors we have a the ability to both record and to monitor in real-time how hard we are running. By running on a standard route and to a target heart rate it's possible to standardise the effort level between a series of runs. <br />
<br />
The evaluation runs provide three bits of fitness information:<br />
<ol>
<li>The faster our average speed we can run for a given heart rate the fitter are likely to be. </li>
<li>How our speed changes during an evaluation can provide another marker
for fitness - the fitter we are the more stable the pace will be throught the evaluation.</li>
<li>Finally one can also look at how quickly the heart rate recovers to a lower target HR. The quicker your HR drops the fitter you are.</li>
</ol>
Ultra runner Thomas Bubendorfer (<a href="http://rubbishrunner.blogspot.co.uk/">Diary of a Rubbish Marathon Runner</a>) regularly uses this type of evaluation run during his training. The scheme he uses is:<br />
<ol>
<li>Target HR of 161 bpm (recommend to him my Mystery Coach), I would estimate this HR is around 15pbm below his average HR during 10km's.</li>
<li>Warm up for several miles, then wind up the speed so the HR is around 161 when the evaluation section begins</li>
<li>Four mile segments, each mile done on a flat half mile out/back section of road</li>
<li>At the end of each mile a split time is recorded</li>
<li>At the end of 4 mile evaluation you stop, and stand still timing how long it takes the HR to drop to 130 bpm.</li>
<li>Jog home.</li>
</ol>
To see examples of Thomas' click here: <a href="http://rubbishrunner.blogspot.co.uk/search?q=Evaluation+Run">Evaluation Runs</a><br />
<br />
Thomas is a far more accomplished ultra-runner than me (he's got a place on Austria's 24hr team) so it's useful to follow his blog and training progress. I have longed wondered about doing a similar evaluation run, but never got round to it - until this week!<br />
<br />
As Thomas and I have a similar HR during 10km's I adopted the same target HR, this is really just co-incidence though, runners really should pick a target HR relative to the their Lactate Threshold/10km pace. For this particular type of evaluation I believe it's useful to be a bit below Lactate Threshold so the four miles can be completed comfortably. Chatting with Thomas these evaluations roughly equate to his Marathon race pace.<br />
<br />
<h3>
My first 4 miles @ 161 Evaluation Run</h3>
The route I chose yesterday was at the easterly end of Loch Venachar, going from the Car Park at the end of the Loch to the Gate House just before Sailing Club. This is about as flat a bit of road as you can get in the Trossachs and is lined with trees and great views of the Loch and surrounding mountains. It's a lovely place to run up and down ;-)<br />
<br />
I don't have a convertional running watch like a Garmin, instead using my Phone to record GPS and hear rate and communicate this data to my Pebble Smart Watch using AeroPilot AeroTrackerPro Android Phone/Pebble app. I haven't worked out whether I can record splits on it yet, but since it can upload it's recordings direct to Strava I used Strava's support for Segment to provide the time/pace and HR data.<br />
<br />
The outbound leg was into wind, and the return leg down wind which made my first attempt at staying at constant HR rather difficult. My heart rate varied between 164 and 158 on the first outbound leg as the accounting for the gusty wind was a particular challenge. On subsequent legs I got better and judging it. <br />
<br />
I was pleased with my pace during the each of the legs, feeling pretty comfortable kicking out each mile at around 7min/mile pace. At the end of the four miles I stopped and stood watching my Pebble report my heart rate looking for the point when it went below 130bpm. For the first 10 seconds my HR hardly budged sitting hight 150's, this felt like an eternity but in reality was probably only about 10 seconds, then my HR dropped steadily down to 110bpm and then jogged off. <br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPAJD7b1CYMePwSQPxwcXFusqz40dMAOpOeMdvkQ1DiAyuxYrpdbxJyXSEBWkLvpcq3dgVsc9t2h9mNJ0sZ8XYiOapDaAiihm8c0gPq9PkfHzvREyYEoYUZZ9piR3ZxyjekDA6FtgXVvY/s1600/Evaluation.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPAJD7b1CYMePwSQPxwcXFusqz40dMAOpOeMdvkQ1DiAyuxYrpdbxJyXSEBWkLvpcq3dgVsc9t2h9mNJ0sZ8XYiOapDaAiihm8c0gPq9PkfHzvREyYEoYUZZ9piR3ZxyjekDA6FtgXVvY/s1600/Evaluation.png" height="572" width="640" /></a></div>
<br />
<br />
The final figures report by Strava (<a href="http://www.strava.com/activities/256591138/overview">click here for the Strava page</a>) for my 1mile Segments were:<br />
<br />
1st mile : 6:56 min/mile, average HR 161<br />
2nd mile : 6:56 min/mle, average HR 160<br />
3rd mile : 6:56 min/mle, average HR 160<br />
4th mile : 7:00 min/mle, average HR 161<br />
<br />
Thomas uses a 3.5 sec/mile per beat correction when the averages are not 161. would add this in, but... I can't help feel that the figures are just too consistent to be exact. I strongly suspect that the GPS recording affected the time resolution of when I completed each section so wouldn't be surprised if it was being rounded by 4 sec/mile.<br />
<br />
Having a manual split recording would be thing to do so I can press a button when I cross the turn about point and have a more precise time value.<br />
<br />
Looking at HR data it looks like it took around 25 seconds for my HR to drop from 161 to 130. Again using Strava for post analysis isn't idea so here a manual button press at when the HR crossed 130 would be best.<br />
<br />
The figures should be roughly in the right ball park though. And they are really encouraging. Thomas typically sees pace figures around 6:35 to 6:55 mark so I'm actually quite surprised at how close my little legs got me. Thomas's marathon PB is 2:55 so I'd guess I should be now capable of a 3:05 marathon, but not yet a 3hr marathon.<br />
<br />
The thought of running for 3hrs at the same pace as my evaluation is rather daunting though. I'm confident that I could knock out a half marathon at that pace right now, but a full marathon would be really tough.<br />
<br />
Another really encouraging sign is how well I maintained my pace through the four miles. Sure the method of using Strava and GPS data is crude but I don't expect it that it would have hidden a big slow down.<br />
<br />
Finally the rate at why my HR dropped is pretty astounding. Thomas is normally chuffed is his recovery time to 130 is around 30 seconds. Again my method of analysis isn't ideal, and could easily be 5 or 10 seconds out, but even with adding 10 seconds it's very respectable.<br />
<br />
All these figures suggest that might aerobic fitness right now is excellent. My training is going well :-) <br />
<br />
<h3>
Easy paced evaluation runs</h3>
Doing a 4 mile evaluation on flat route at around marathon pace is certainly useful, particularly if your are training for a marathon as it'll tax your body at the roughly the same intensity as you run the marathon at. However, we run ultra's at much lower intensity.<br />
<br />
One approach you could take is to do the above 4 mile evalation at a lower target HR. My average HR during 53 mile Highland Fling is roughly 15 bpm's below that of the marathons I've race at, so one could simply run the evaluation at 15bpm lower. I do think that at such an easy pace the heart rate drift you'd get would be some much lower than at marathon pace, and the so little oxygen debt to clear that the pace variations over the mile segments would be smaller than the timing rounding errors of evaluation and the rate of HR dropping would also be less meaningful measure of fitness. This would leave the average pace on a flat 4 mile road section at a given heart rate as the only useful measure. However, I don't run any road ultra's, let alone anything that is flat.<br />
<br />
To try and make easy paced evaluations a bit more representative to what type of terrain I encounter in most of my ultra's I have adopted route known locally as the Four Bridges, from my house it's 6.55 miles with ~420ft of ascent/descent with a mix of forest tracks, paths and around 2miles of road/pavement. This route has been one that I typically run once most weeks during training and since I also record my average HR for each training run I've amassed quite a few runs. I have also developed a way of normalizing all my other training runs to map them to what an equivalent pace would be on this Four Bridges loop.<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8NFj3wrss8qlOWQe16_AeFmRz8avwQI1-5HqBFhqhgODnkLJfADz41JHc3tg8PUI1ex8enNXrtRCV-ShfZPfTpjirLaYWM8nQVLJttnEbmpgb8Xee5UNDaa5CuARxyi7hyagqsoTvWpA/s1600/FourBridges.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8NFj3wrss8qlOWQe16_AeFmRz8avwQI1-5HqBFhqhgODnkLJfADz41JHc3tg8PUI1ex8enNXrtRCV-ShfZPfTpjirLaYWM8nQVLJttnEbmpgb8Xee5UNDaa5CuARxyi7hyagqsoTvWpA/s1600/FourBridges.png" height="296" width="640" /></a></div>
<br />
Over the years my pace for a given HR has improved, and for this course I've long had the ambition of being able to complete the course at a HR of 140 at 7mph, over the last few months I have been inching closer. Finally this Monday I did the an easy pace evaluation run (<a href="http://www.strava.com/activities/255708222">strava page for run</a>) around this route averaging 7.08mph, which equates to roughly to 8:10 min/mile pace on the flat.<br />
<br />
Sure this is not a fast pace, but 5 years ago I could hardly run at this low a HR and could only manage around 11min/mile pace. So this is another very encouraging sign that my fitness is continuing to progress.<br />
<br />
<h3>
Using logs to compare Historical Fitness</h3>
My next race is the Highland Fling which will be held at the end of April. I have run this 53 mile race twice before, first in 2012 when I completed it in 10hrs and 46 minutes, and then in 2014 when I completed it in 9hrs and 43 minutes. I have all my training runs from these two years and this year all recorded in the same spreadsheet, and by applying a normalization for elevation per/mile and HR drift all my training runs can be plotted on graph of average HR for the run against equivalent speed that I would have achieved on the Four Bridges route.<br />
<br />
The follow graph plots my training runs in Feburary 2012 in yellow, February 2014 in red, and my runs so Far this February (2015) in blue.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0s-1BZnRED0thtoEBT_zrJCs6Uvpl6FR-tPmCl5xMhcE8ILkjUvOPLS09lTm0Ayz7dITnKLE6CNZD5ztBCYPQ6EYBthBo4S9eDefbFTm8j0x-b0OTENgA3JPVWh-65OessrDlhw4KaMo/s1600/HistoricalComparison.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0s-1BZnRED0thtoEBT_zrJCs6Uvpl6FR-tPmCl5xMhcE8ILkjUvOPLS09lTm0Ayz7dITnKLE6CNZD5ztBCYPQ6EYBthBo4S9eDefbFTm8j0x-b0OTENgA3JPVWh-65OessrDlhw4KaMo/s1600/HistoricalComparison.png" height="478" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Training runs in February 2012, 2014 and 2015, normalized to equivalent Four Bridge Speed</td></tr>
</tbody></table>
<br />
What is immediately apparent is that between 2012 to 2014 to 2015 my pace for a given HR has improved. The biggest improvement is between 2014 and 2015 - around 0.5mph, with just a modest improvement between 2012 and 2014 - around 0.25mph. <br />
<br />
This would indicate that my training over the last year has been twice as effective as all the training between 2012 and 2014. Rather than seeing my year on year improvements tail off my rate of improvement has gone around four fold better than it was.<br />
<br />
This graph doesn't tell the whole story though. Between 2012 and 2014 I improved my Highland Fling race speed by roughly 0.5 mph, despite my training paces for a given HR improving by 0.25mph. My best guess to the reason for this discrepancy is that the training data primarily maps general aerobic fitness, and isn't able to account for the effects of Metabolic and Structural Resilience.<br />
<br />
In the Spring of 2013 I adopted a diet inspired by reading the <a href="http://perfecthealthdiet.com/">Perfect Heath Diet</a><br />
book. This diet recommends a ratio of 50% Fat, 30% Carbs and 20% Protien in your diet, which is quite a shift from the high carb, modest protien and fat that I had previously. As well as being generally being healthier on this new diet and better able to tolerate higher training volumes I'm convinced that the changing to using Fat as my primarily fuel has helped improve my Metabolic Reslience - now rather than running out glycogen stores half way through an ultra I find I can maintain my energy levels right through to the finish.<br />
<br />
Since 2014 I have broadly maintained the diet so I wouldn't expect any dramatic differences in my Metabolic Resilience, but my training has clearly led to pretty remarkable improvement in my general Aerobic Fitness markers. What appears to be the key reason for this big improvement is training Consistently (blogpost: <a href="http://trossachstrailrunner.blogspot.co.uk/2014/11/training-log-analysis-consistency-is.html">Consistency is the key to improving fitness</a>)- and for me it now means training everyday (blogpost : <a href="http://trossachstrailrunner.blogspot.co.uk/2015/02/100-days-later-joy-of-streaking.html">100 days later - joys of streaking</a>.) The remarkable thing for me is that improvements have not been about long runs, not hill sprints, not intervals, not tempo runs, not core work, not strength training it's *simply* getting outdoors for a training run everyday.<br />
<br />
So looking forward can I improve my Highland Fling speed by another 0.5mph? Go for a sub 9hr Highland Fling???<br />
<br />
The big question for me now is whether I can build the Structural Resilience to run 53 miles over lots of rough terrain to average sub 10 min/mile pace.<br />
<br />
I believe the best way for me to build this Structural Resilience will be via overall training volume and an emphasis on lots of feet of hill descents each week. Going down lots of hills requires going up them, so this will no doubt help with Aerobic Fitness too.<br />
<br />
I am not planning to do lots of really long runs before the Fling, as basically I don't need them as I get all the benefits of Aerobic Fitness, Metabolic Resilience and Structural Resilience via other less stressful training stimulus . I may do a modest ultra run/race a couple of weeks before the Fling, but will be happy just string together lots of 8 to 15 miler's week in week out. If you run everyday then in effect every day is back to back which takes the pressure off having to do big single runs, or even big back to backs.Robert Osfieldhttp://www.blogger.com/profile/16960356368117573952noreply@blogger.com7tag:blogger.com,1999:blog-2375743119306394670.post-88035273116166536252015-02-07T14:38:00.002+00:002015-02-07T14:45:32.233+00:00100 days later, the joy of streakingBack in at the tail end of October after the a few days recovery after the Jedburgh Three Peaks Race I decided to take training easy but keeping getting out regularly to maintain fitness. Somehow I ended up running every day in November, it wasn't a planned effort, it just happened because I was enjoying just getting out everyday. I continued running doing the Marcothon in December, and haven't stopped running everyday since. Yesterday was my 100th day running everyday.<br />
<br />
Except it wasn't turns out that I did my accounting of days on months
wrong and it was in fact my 101th day of running on the trott! <br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhLSoG7Y9kas9-mxGCZnqxM2-l-gigDmJjpzkaw7c_0wySfpxg3I0-_XElw57i7hcdRmnlowhaDz-pp62CkTYbWDYfKFa628p4O8xpNbU6wEDyhv1UNmk142H7KUAj0VbwPYEHoaaDITA/s1600/IMG_20150206_124321194_HDR.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhLSoG7Y9kas9-mxGCZnqxM2-l-gigDmJjpzkaw7c_0wySfpxg3I0-_XElw57i7hcdRmnlowhaDz-pp62CkTYbWDYfKFa628p4O8xpNbU6wEDyhv1UNmk142H7KUAj0VbwPYEHoaaDITA/s1600/IMG_20150206_124321194_HDR.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">On my 101th consecutive run, heading back to Callander looking west towards Ben Ledi</td></tr>
</tbody></table>
<h3>
</h3>
<h3>
Benefits of Run Streaking</h3>
I log all my runs and keep track of effective number of calories per mile reported by
my HR monitor. This allows me to track how my efficiency changes over time and what type of training benefits my fitness most. At the of November I analysed by training and wrote up my findings in a post:<br />
<br />
<div class="post-title entry-title" itemprop="name" style="text-align: center;">
<a href="http://trossachstrailrunner.blogspot.co.uk/2014/11/training-log-analysis-consistency-is.html">Training Log Analysis : Consistency is the key to improving fitness</a></div>
<br />
The findings were pretty clear, running more often was more critical to fitness than length of individual runs. If one looks at the training of elite endurance runners you'll find that they training twice or three times a day everyday of the week, so the finding that run frequency is crucial to my own fitness mirrors that of top athletes. With such a unequivocal result from my analysis keeping running everyday was an easy decision.<br />
<br />
Fitting two or three runs in a day doesn't fit well with my work and family life but running everyday before lunch is something that has fitted in easily. I work from home so starting work a little earlier and finishing a bit later, or doing a little work in the evening keeps the work hours up. Running mid-day allows me to make the most of rather lack lustre Scottish winter sun.<br />
<br />
Once you've decide to run everyday and fit it in with your daily routine your view of training shifts. No longer do you feel that you have to push yourself in training runs, instead you take the pressure of training intensity and duration a little because you'll need to run tomorrow, so gutting yourself is not worth the risk.<br />
<br />
Now three months into my experiment with running every day my fitness has shown consistent improvements. The last three months have been the most efficient I've ever recorded and January was my most efficient month ever, and the first week of February has seen improvements.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPm8QuSR6rwfTxK7Zem6izdTymF7E8oHD9Xwbk0nUK6yKPtnkrnm4eqdUYqVcuMUoyQKqFvkbm30uuQY7995AWmds5qEWrbfDF9ID-Xv7sR75JwjlNmH6t05jKFYhDHtPMl8GXArWRFpA/s1600/EffectiveCaloriesPerMile.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPm8QuSR6rwfTxK7Zem6izdTymF7E8oHD9Xwbk0nUK6yKPtnkrnm4eqdUYqVcuMUoyQKqFvkbm30uuQY7995AWmds5qEWrbfDF9ID-Xv7sR75JwjlNmH6t05jKFYhDHtPMl8GXArWRFpA/s1600/EffectiveCaloriesPerMile.png" height="464" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Effective Calories Per Mile between November 2013 and February 2015</td></tr>
</tbody></table>
<br />
<h3>
The importance and benefits of Recovery runs </h3>
When running every day Recovery runs after harder sessions take on more active importance - you do such runs to aid Recovery not to tick a box. Keeping these recovery runs nice a slow aids recovery so you body repairs quicker and gets more benefit from the workouts.<br />
<br />
Doing lots of regular Recovery runs also helps improve your running economy at ultra-marathon race pace as the two paces a typically well aligned. For me I race ultras in the 9 to 10min/mile range and this is pace range of my Recovery runs. Improving running economy and comfort at race pace is an often over-looked but important factor in racing well in ultras.<br />
<br />
With the change in emphasis in my training from more stressful runs done less often to doing less stressful runs more often has had big difference to my ability to shrug of injury. In previous years I'd struggle to training for more than 3 months on the trott before a injury would sideline me for months.<br />
<br />
I've now done just over three months of running every day and while I've had plenty of aches and few strains that felt that they might get worse and become injuries that would stop my running streak nothing yet has got beyond aches in the morning and few niggles when running.<br />
<br />
The biggest issues injury wise has been a long standing issue of metasalgia and recent ankle strain due to having to run on frozen rutted icy trails. Avoiding lots of steep descents and staying away from trails for the past few days it's been possible to arrest these niggles and calm them down without stopping running.<br />
<br />
<h3>
The joy of run streaking</h3>
One can take about the benefits to ultra-marathon training of running everyday but I don't just run to get fit, I run because I love getting outside into nature. Running everyday you are forced out in good and bad weather, and regardless of you mood.<br />
<br />
What I have found is that by forcing oneself to go out even when it doesn't seem like nice weather there can be some beautiful sights and thoroughly invigorating experiences that make you feel alive. There can be many little surprises along the way, things that you would have never seen or felt had you been sat in front of the TV or computer screen, yet these moments can live with you and make you smile when you think back.<br />
<br />
I've captured a few of these moments with my phone's camera over past 101 days. They don't really do it all justice but perhaps it'll convey just a little of the joy and wonder that just getting outdoors everyday can bring.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPveplYw6m14bzXgkpkiYT8_kW62Ov15gpJIjAfA9Oav_P4cGPcOcLT_V3r4cJAJWOJ_eTu1mSVhdPRTb-_D43Iryd7NHfW6Gtaa6aL__MgdcBIGGieLO1z7hRDgh6Ig7dKHt-LGDqVfo/s1600/IMG_20141130_155344793.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPveplYw6m14bzXgkpkiYT8_kW62Ov15gpJIjAfA9Oav_P4cGPcOcLT_V3r4cJAJWOJ_eTu1mSVhdPRTb-_D43Iryd7NHfW6Gtaa6aL__MgdcBIGGieLO1z7hRDgh6Ig7dKHt-LGDqVfo/s1600/IMG_20141130_155344793.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Evening run with my daughter, looking east towards Keltie Bridge caravan park</td></tr>
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<div class="separator" style="clear: both; text-align: center;">
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHrmXB0S1s4mw7zL8DrzYYl30OKx1kAGo-5xqi3JpUP9GTWlPvDzDMCuZuMQt_T0wQFis5SmXdKBaWOUreyfkbgLsH4tZzWtSa1C-DasOLx_crmE532O6UVSSDWy2COEzCnuEzrWICvUM/s1600/IMG_20141206_094448733.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHrmXB0S1s4mw7zL8DrzYYl30OKx1kAGo-5xqi3JpUP9GTWlPvDzDMCuZuMQt_T0wQFis5SmXdKBaWOUreyfkbgLsH4tZzWtSa1C-DasOLx_crmE532O6UVSSDWy2COEzCnuEzrWICvUM/s1600/IMG_20141206_094448733.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Some days with Driech</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhX2Ixi3yrlArsZ-AHWTURpKROZNaAnldDQUWeEfYQfnNxqOyvmcjZO65Io6Fp0T_GgjXwmY5XLZC6jpWr36E1iVwtoE4RKXkyFOQl_HzRGv7QUwITwp30dEUVnX2ODJvc6V-n1INXLZok/s1600/IMG_20141208_120933934.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhX2Ixi3yrlArsZ-AHWTURpKROZNaAnldDQUWeEfYQfnNxqOyvmcjZO65Io6Fp0T_GgjXwmY5XLZC6jpWr36E1iVwtoE4RKXkyFOQl_HzRGv7QUwITwp30dEUVnX2ODJvc6V-n1INXLZok/s1600/IMG_20141208_120933934.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">And the next first snow of winter</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAahmih6iDqg9eMQvE8Q9EtdKcQW0o53coetXt5xWUxDxd84ti60KI94-pUZOlWitZxVkW66omI764hMX1W6XtsSn16HdWNSBnrmVJVcR2LqZX1t4ixTySOGrWkfZ-OOYElvJvCxO4GM8/s1600/IMG_20141209_120051715.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAahmih6iDqg9eMQvE8Q9EtdKcQW0o53coetXt5xWUxDxd84ti60KI94-pUZOlWitZxVkW66omI764hMX1W6XtsSn16HdWNSBnrmVJVcR2LqZX1t4ixTySOGrWkfZ-OOYElvJvCxO4GM8/s1600/IMG_20141209_120051715.jpg" height="400" width="225" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Or windy and wet</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaPdZ66zWq2NMYjqdMwr_OeHejyc-lTCbm7OrDBsrRK7XnmCyQOLa9DmIwoBvdupGzU9OsX-UNlKIIRKT7QK4x3ZOEvWEO3ZCdUHNRFNV1pKw8c3JCReR8IVwpIjLXQbxz3CmHVhUkzWo/s1600/IMG_20141210_150029889.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaPdZ66zWq2NMYjqdMwr_OeHejyc-lTCbm7OrDBsrRK7XnmCyQOLa9DmIwoBvdupGzU9OsX-UNlKIIRKT7QK4x3ZOEvWEO3ZCdUHNRFNV1pKw8c3JCReR8IVwpIjLXQbxz3CmHVhUkzWo/s1600/IMG_20141210_150029889.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">And flooded</td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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On one run during the heavy rains I passed through some serious flooding at Keltie Bridge - I waded in and video'd the experience. It's end of day so the video quality is really poor, but it might capture a bit of what it was like wading into up to the top of my thighs. While the camera on the Moto G is bit poor, the phone is waterproof :-)<br />
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<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://ytimg.googleusercontent.com/vi/IkSfDbjrShk/0.jpg" frameborder="0" height="266" src="http://www.youtube.com/embed/IkSfDbjrShk?feature=player_embedded" width="320"></iframe></div>
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Shortly after the floods were gone and the weather turned colder.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsSnfZYYfhyphenhyphen24ZksHlxYd0hjteDqMnSIcGz2Qr4EkG0QByowBPVRssGs02kK54xaVyygc4TN8_BKor2P_ix5wq_Uif2LxCf4xG_kAbEgcLzKhZnLi9muqyB_sMZMKEeRYSjrX-Kejws4s/s1600/IMG_20141213_111005728.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsSnfZYYfhyphenhyphen24ZksHlxYd0hjteDqMnSIcGz2Qr4EkG0QByowBPVRssGs02kK54xaVyygc4TN8_BKor2P_ix5wq_Uif2LxCf4xG_kAbEgcLzKhZnLi9muqyB_sMZMKEeRYSjrX-Kejws4s/s1600/IMG_20141213_111005728.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Runs with friendss Craig and Rob</td></tr>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIvCD2zZ_j41-seZSFuJ1JH0TfNnskBtkwyb6ekK3ceZ62exb7MOHWiDbY7AZz252PsvvtgHeEkjKaL9cAqFV_yop7OrnYV9RWsRk1LNy4vlCMFaWYEp7qGtDfbkhfwOEo390jaLxD1ws/s1600/IMG_20141214_151557492.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIvCD2zZ_j41-seZSFuJ1JH0TfNnskBtkwyb6ekK3ceZ62exb7MOHWiDbY7AZz252PsvvtgHeEkjKaL9cAqFV_yop7OrnYV9RWsRk1LNy4vlCMFaWYEp7qGtDfbkhfwOEo390jaLxD1ws/s1600/IMG_20141214_151557492.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Or witnessing man-made destruction of forest</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJCqxcocuhLYBJoc5DPmoL1aIGL-pgqaQxriCk2OgP29AVe0r789c_yK0eEFwVlc_kK9k6QGlVnadoTZXdOURdJHq_otHd99e-ujg0n2EUUUcG2HH6TnMwf8sv_QVljwWr7g0kIL1P9FA/s1600/IMG_20141214_151711126_HDR.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJCqxcocuhLYBJoc5DPmoL1aIGL-pgqaQxriCk2OgP29AVe0r789c_yK0eEFwVlc_kK9k6QGlVnadoTZXdOURdJHq_otHd99e-ujg0n2EUUUcG2HH6TnMwf8sv_QVljwWr7g0kIL1P9FA/s1600/IMG_20141214_151711126_HDR.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">And regular route churned up by forestry trucks</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif0_evBtmDeDl1YQxWNgvGGcTan8E17_lrmXLJlZLZM4fB8_GSPAnh4pH-6Y4xj8OAFNeyJy3wJixfl6-bYBbMGwgwF3krHXT-7TmYvkIvwiariOwQUCuscOmUgcKqY_tm4CRKCN_sl7k/s1600/IMG_20141215_124142947_HDR.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif0_evBtmDeDl1YQxWNgvGGcTan8E17_lrmXLJlZLZM4fB8_GSPAnh4pH-6Y4xj8OAFNeyJy3wJixfl6-bYBbMGwgwF3krHXT-7TmYvkIvwiariOwQUCuscOmUgcKqY_tm4CRKCN_sl7k/s1600/IMG_20141215_124142947_HDR.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">But one bright day can lift ones spirits in an instant</td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQoecVYIhVqP8xwSo0IWhC2XPKf7b_bhHgQtUW7QNY7JGIdhIvf49hPQqRCP0snIDlEytl8im2yY3XTel82K9Ye-mBExHlhJmf4oarEOPjhxrMaF1ixATafG_x49fLGvhXGTz-fYj6k9s/s1600/IMG_20141219_120039230_HDR.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQoecVYIhVqP8xwSo0IWhC2XPKf7b_bhHgQtUW7QNY7JGIdhIvf49hPQqRCP0snIDlEytl8im2yY3XTel82K9Ye-mBExHlhJmf4oarEOPjhxrMaF1ixATafG_x49fLGvhXGTz-fYj6k9s/s1600/IMG_20141219_120039230_HDR.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Stuc a'Chroin and Ben Vorlich with their heads in the cloud and snow</td></tr>
</tbody></table>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSUmCLJZXzb97TTtW2g4SdSYCIgOdUSq_8F6dHF1FPAGGz-pShXK6grIthdb9coJTHpS8-FFPM9fwESzn4obGG6AhE-3NBI912HBdLPlgSSFNyQWntKPJcZexvf3eK5GT2uG7jYtd8p8E/s1600/IMG_20141214_140352393.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSUmCLJZXzb97TTtW2g4SdSYCIgOdUSq_8F6dHF1FPAGGz-pShXK6grIthdb9coJTHpS8-FFPM9fwESzn4obGG6AhE-3NBI912HBdLPlgSSFNyQWntKPJcZexvf3eK5GT2uG7jYtd8p8E/s1600/IMG_20141214_140352393.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Yule log made my daughters added a bit of festive post run treat</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHvXusRP3HvIiPhf_FopBZV6aFUsyK8ucHkdRRY_2lvkizxiNi_ogQWhwTaD6zGuc4N9b0Ly4YAtM6eC_NLv1441sb3TnZ3G60Qd4gpySuZyWnWuTx6PQBpObg7X9bd4bmF8kAml7POU0/s1600/IMG_20141220_084351299_HDR.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHvXusRP3HvIiPhf_FopBZV6aFUsyK8ucHkdRRY_2lvkizxiNi_ogQWhwTaD6zGuc4N9b0Ly4YAtM6eC_NLv1441sb3TnZ3G60Qd4gpySuZyWnWuTx6PQBpObg7X9bd4bmF8kAml7POU0/s1600/IMG_20141220_084351299_HDR.jpg" height="640" width="358" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Recovery run at first light brings it own reward</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6cuf73boyoPKxLpYu1gYokmbw1-lVbKFZNHVutE7NsC1M8OmcZ_yK7pyqTjI2ScNC4mAcgozchCG6Cc0aq2JeqSs-DkUD6EC3VUmVtqhKsn_VGspDrPNC6czK29gv0hPkE_F0EkDLvhk/s1600/IMG_20141225_113947510.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6cuf73boyoPKxLpYu1gYokmbw1-lVbKFZNHVutE7NsC1M8OmcZ_yK7pyqTjI2ScNC4mAcgozchCG6Cc0aq2JeqSs-DkUD6EC3VUmVtqhKsn_VGspDrPNC6czK29gv0hPkE_F0EkDLvhk/s1600/IMG_20141225_113947510.jpg" height="640" width="358" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A Christmas presents - glasses, top and shoes as modelled by my youngest daughter Ellen :-)</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9Zq4pN_C6fLpFtUxRhqEG7HbpY1zuI7_Ix5KuLv-bPn9z-Hx2cLLbX2Nb-UAMcyQ4_SSEUoqYrR2subVjYietASLD0mkM3DRSwegVWQxGMsd09tUjx6JWRVGWJtOw1V8SSuycxBWLRIA/s1600/IMG_20141225_150439978.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9Zq4pN_C6fLpFtUxRhqEG7HbpY1zuI7_Ix5KuLv-bPn9z-Hx2cLLbX2Nb-UAMcyQ4_SSEUoqYrR2subVjYietASLD0mkM3DRSwegVWQxGMsd09tUjx6JWRVGWJtOw1V8SSuycxBWLRIA/s1600/IMG_20141225_150439978.jpg" height="388" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Run streak means an afternoon run even on Christmas day</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9R-jA__dp_RwVfIpYlBk7Ix6nmEY9P01WMbNNj_qQ_hNI0dRnmIx1Y3y70Ukhn13AdH15_ouE1FccxeULckw-C9X6RYOI0-7kIhxGoxX_lMnJem0Gu0M7Nea5NNngzY6RbdJbo71cENE/s1600/IMG_20141225_152651585_HDR.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9R-jA__dp_RwVfIpYlBk7Ix6nmEY9P01WMbNNj_qQ_hNI0dRnmIx1Y3y70Ukhn13AdH15_ouE1FccxeULckw-C9X6RYOI0-7kIhxGoxX_lMnJem0Gu0M7Nea5NNngzY6RbdJbo71cENE/s1600/IMG_20141225_152651585_HDR.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">But what better way to try out your presents before the sun quietly slips away.</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQEJYk3lg9C020rMfsUhiTw4lvAKng7qSa-DlQjKFxyKbeGcnxKgu3Iy1tZG_gfMoAEwGFYhf8EVfGa9cpFJ-8vRDsohVNHe469qyeCV10wRmTn0OIs25bJh3AxEDBFp2nb-nhRVurZPA/s1600/IMG_20141228_112009687_HDR.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQEJYk3lg9C020rMfsUhiTw4lvAKng7qSa-DlQjKFxyKbeGcnxKgu3Iy1tZG_gfMoAEwGFYhf8EVfGa9cpFJ-8vRDsohVNHe469qyeCV10wRmTn0OIs25bJh3AxEDBFp2nb-nhRVurZPA/s1600/IMG_20141228_112009687_HDR.jpg" height="640" width="358" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Away from home and visiting relatives provide new opportunities to explore</td></tr>
</tbody></table>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiC-2Qr8Jgs7qk4n9wEWSiZwixWn-h29ok6rxS4QaO1tibmjeTbYxrN3A_n-UmtoCNFouXHRh-uUBewPv8mMIs96Z9Df5GbOMHkPsACPXRhP5yjnMitgrvDb24yX6UEcFd5pH7a_t6Gk34/s1600/IMG_20141221_152948874.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><br /></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiC-2Qr8Jgs7qk4n9wEWSiZwixWn-h29ok6rxS4QaO1tibmjeTbYxrN3A_n-UmtoCNFouXHRh-uUBewPv8mMIs96Z9Df5GbOMHkPsACPXRhP5yjnMitgrvDb24yX6UEcFd5pH7a_t6Gk34/s1600/IMG_20141221_152948874.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwm39nKNF8ccEPCSzV6clY_s9K0ryXdbI9oknzzIHRqX4EWq_FKNk1AvmCtWyLATu65RMF_VijPepfXfvGztVuqDG1oBVwKKIqi6Hu_BBDsDNum4EKM3FIAhi5LllNz3BpaVdI1Xpsnic/s1600/IMG_20141227_104922834.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwm39nKNF8ccEPCSzV6clY_s9K0ryXdbI9oknzzIHRqX4EWq_FKNk1AvmCtWyLATu65RMF_VijPepfXfvGztVuqDG1oBVwKKIqi6Hu_BBDsDNum4EKM3FIAhi5LllNz3BpaVdI1Xpsnic/s1600/IMG_20141227_104922834.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Using strava to explore new routes, and storm the castle to set some strava segment CR's</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo2upG-v6Dq3e3eEC5BTMN92VTY_f4uJfsl3nPY-GtmhsmYfjWn5sUgLofzh5MMTpKAm5Dab43oKyNwtjbYqAs8k5Ti3RJCHDpZL-vAI5x_KoaW3ASVgbDP2kH46r87VPFc8F2T07xW5A/s1600/IMG_20141221_152948874.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo2upG-v6Dq3e3eEC5BTMN92VTY_f4uJfsl3nPY-GtmhsmYfjWn5sUgLofzh5MMTpKAm5Dab43oKyNwtjbYqAs8k5Ti3RJCHDpZL-vAI5x_KoaW3ASVgbDP2kH46r87VPFc8F2T07xW5A/s1600/IMG_20141221_152948874.jpg" height="640" width="360" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Back home and exposed to the full force of nature is when you feel most alive</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1eKhfootF6z7OP7V5ZtKOk5xjKjNLulqFaFK2hWXFuaquoEXWnftLbFKUgqczVk7oNgvi36Yx4Uc0EkWztZy19jR7zrP1K8sFQdSSAqLD0Xrkwe5MxpzWoZmi2hlOJaeWk2kHv_QvZMM/s1600/IMG_20141222_120411661_HDR.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1eKhfootF6z7OP7V5ZtKOk5xjKjNLulqFaFK2hWXFuaquoEXWnftLbFKUgqczVk7oNgvi36Yx4Uc0EkWztZy19jR7zrP1K8sFQdSSAqLD0Xrkwe5MxpzWoZmi2hlOJaeWk2kHv_QvZMM/s1600/IMG_20141222_120411661_HDR.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">River Teith in full spate</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu4rUyTp8PKQOFyLsi_ZoubuAM-w8m9yY5d-4AxEpfNzw_-MWU8se6vA52btGyPhgd_8NxXmL2bflEG1cGLh_JqR8gqkFRhBlkhimGFgIAAfhWF1xC-DLgqWs3smH4avbfCDPY5SCtxHE/s1600/IMG_20150102_143331651_HDR.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu4rUyTp8PKQOFyLsi_ZoubuAM-w8m9yY5d-4AxEpfNzw_-MWU8se6vA52btGyPhgd_8NxXmL2bflEG1cGLh_JqR8gqkFRhBlkhimGFgIAAfhWF1xC-DLgqWs3smH4avbfCDPY5SCtxHE/s1600/IMG_20150102_143331651_HDR.jpg" height="640" width="358" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">What better way catch up with friends, Neil and I head out for a run</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxlq7kXJSE1kaR9Xfm3K_DlotwA9xv3GyV61BVLWBM0DoYXLH0xSnVH4e0wAl_nBSA47GQep3N-1oep0cnNQAEx-21UewlFb7eY5zWCT1hsa5vICfBphkYKm27sTp0N_eHlilZMM2xkzU/s1600/IMG_20150102_151142102_HDR.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxlq7kXJSE1kaR9Xfm3K_DlotwA9xv3GyV61BVLWBM0DoYXLH0xSnVH4e0wAl_nBSA47GQep3N-1oep0cnNQAEx-21UewlFb7eY5zWCT1hsa5vICfBphkYKm27sTp0N_eHlilZMM2xkzU/s1600/IMG_20150102_151142102_HDR.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Top of the Callander Crags look west towards Loch Venachar and snow storm</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRK-nXbNBPwoTVVSyJ41_Ot3K-47-fA95ZxPZmCaWXKWCfHg_1bxX3ozPIXTMKCy9bFLvDGofSf0ddSC9UZfy_RTNpEa-VbhnauzTO2D73erjrpH7-rXYN9FEWBT9-_raeVkxJ0XVsUQU/s1600/IMG_20150102_151706275_HDR.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRK-nXbNBPwoTVVSyJ41_Ot3K-47-fA95ZxPZmCaWXKWCfHg_1bxX3ozPIXTMKCy9bFLvDGofSf0ddSC9UZfy_RTNpEa-VbhnauzTO2D73erjrpH7-rXYN9FEWBT9-_raeVkxJ0XVsUQU/s1600/IMG_20150102_151706275_HDR.jpg" height="640" width="358" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Windy days means bad weather clears more quickly!</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKYIEe9acln5Zi32mKnEhBJLCGLOKLqPTgWLmIxq5Q4tvqehmM2YnCFTKNYuoJ5n4ICNHONZkRenDDVmHH2mn7lk7xiyappb_f7dQtpM7N4ge2hNQyf45rE_8AufVVhl7Ub9x8hbllBFk/s1600/IMG_20150102_194414947.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKYIEe9acln5Zi32mKnEhBJLCGLOKLqPTgWLmIxq5Q4tvqehmM2YnCFTKNYuoJ5n4ICNHONZkRenDDVmHH2mn7lk7xiyappb_f7dQtpM7N4ge2hNQyf45rE_8AufVVhl7Ub9x8hbllBFk/s1600/IMG_20150102_194414947.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My show to the left and big-foots shoe to the right. Feeling more like a hobbit every day...</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPJdM0HFhazT4ziJa64xF5fs72Gxj0BoPbZ-gvf0toovIypPini0gWZsLdnpF88GuioeehdXkVqZ8pJizx2_aK43zoDzObCERhRTWd4f_XN8-0ZDiUShAZzNB-kxV4e4Wr0-Vh6iYaInE/s1600/IMG_20150103_110703331_HDR.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPJdM0HFhazT4ziJa64xF5fs72Gxj0BoPbZ-gvf0toovIypPini0gWZsLdnpF88GuioeehdXkVqZ8pJizx2_aK43zoDzObCERhRTWd4f_XN8-0ZDiUShAZzNB-kxV4e4Wr0-Vh6iYaInE/s1600/IMG_20150103_110703331_HDR.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Recovery run, but everyone has to take a photo to remember it ;-)</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSvmZ5GOwI8utAlajFdO35SStUOFxzLtRMmXVBrrNPs9ZLPZlBfPhNkenxATADMbx8Wfu2lHfBFPx1FqS4rVqnhRl1Fk_nbbv8S1TzqTJ_Vbya2tSkTg63IUU43xQLH6GqmrkydRHgPYA/s1600/IMG_20150107_192200555.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSvmZ5GOwI8utAlajFdO35SStUOFxzLtRMmXVBrrNPs9ZLPZlBfPhNkenxATADMbx8Wfu2lHfBFPx1FqS4rVqnhRl1Fk_nbbv8S1TzqTJ_Vbya2tSkTg63IUU43xQLH6GqmrkydRHgPYA/s1600/IMG_20150107_192200555.jpg" height="640" width="358" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Had to replace broken HR monitor, replaced with Pebble and Wahoo Tickr and Aerotracker Pro phone app</td></tr>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvvO2pZfMQ0e7ARVFyyct-8y95EHh9YvcvMIGSL7p58Ecv5OcgMpRNd89MNidH2DDvrOO95OziwPnj2ZyJ19UpjIlUQTPtVptxvLWiwVTHdwudD90PWkloHNTTqWQh7VQjiLEzUYGukQU/s1600/IMG_20150108_123238976.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvvO2pZfMQ0e7ARVFyyct-8y95EHh9YvcvMIGSL7p58Ecv5OcgMpRNd89MNidH2DDvrOO95OziwPnj2ZyJ19UpjIlUQTPtVptxvLWiwVTHdwudD90PWkloHNTTqWQh7VQjiLEzUYGukQU/s1600/IMG_20150108_123238976.jpg" height="640" width="358" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pebble screen is nice an clear and with 5 day better life will cope with whole West Highland Way Race this June.</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbpVPLvS2VElC49O1ndR1Bvtl5tzLc5NL33ALfVumY9WugteGaC7bE8vwfjIU-igStTv8aJGidbOkT0E_gCDQlJMiabUtNi2_vyeD8g2QPNIUQQ2pdm3zrQ4bRc0OzzA0RgL_agIOdbGo/s1600/IMG_20150109_154600972.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbpVPLvS2VElC49O1ndR1Bvtl5tzLc5NL33ALfVumY9WugteGaC7bE8vwfjIU-igStTv8aJGidbOkT0E_gCDQlJMiabUtNi2_vyeD8g2QPNIUQQ2pdm3zrQ4bRc0OzzA0RgL_agIOdbGo/s1600/IMG_20150109_154600972.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Storms lashed the Trossachs, one run I had to clamber under/over/around 15 fallen trees</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEionFxk6qsJS3nV3AmXOeoRSVxkTmMbv2tqybzrkaXycRnlRbDtE8woKWV0ZVavEeJv8TamoyxjZDHbn_yIJ8XPGJElyW1FUAeo_yATH77kkSUjjrLcIGACTf_RDQhgszkbuH_tAFILjYg/s1600/IMG_20150115_120555659.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEionFxk6qsJS3nV3AmXOeoRSVxkTmMbv2tqybzrkaXycRnlRbDtE8woKWV0ZVavEeJv8TamoyxjZDHbn_yIJ8XPGJElyW1FUAeo_yATH77kkSUjjrLcIGACTf_RDQhgszkbuH_tAFILjYg/s1600/IMG_20150115_120555659.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Wet and windy storms were replaced with wintry storms</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDu940JbHpTMZfO5CPdFEp3xOTdFL7oGlFaiTM0SZsusl1-R6j2v9DA7CeY1PPTCLHFQ55Fk9ddvEL_mYAEHhoK36qJm2Pej3-zcPktidTlazbtHDceU5xU9SbRByPj36UD8RFFuT-FeM/s1600/IMG_20150114_100637299.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDu940JbHpTMZfO5CPdFEp3xOTdFL7oGlFaiTM0SZsusl1-R6j2v9DA7CeY1PPTCLHFQ55Fk9ddvEL_mYAEHhoK36qJm2Pej3-zcPktidTlazbtHDceU5xU9SbRByPj36UD8RFFuT-FeM/s1600/IMG_20150114_100637299.jpg" height="640" width="358" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">And then lots of snow, took me 40 minutes to clear the road in front the house.</td></tr>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiclud4l36ZlHSKKGXc868Wlz_-OBfyXuQuGFHpsDHKMgwN3vIR6J-IjK2YMhX7gCSVStXQ3ZpKmPVqb05H_e5HfhXHezjfPi7Os2ffGECHxYTTHEbMq-uc3Mt6Ojf3xSsI9HOK0Fqjnr0/s1600/IMG_20150114_151541550_HDR.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiclud4l36ZlHSKKGXc868Wlz_-OBfyXuQuGFHpsDHKMgwN3vIR6J-IjK2YMhX7gCSVStXQ3ZpKmPVqb05H_e5HfhXHezjfPi7Os2ffGECHxYTTHEbMq-uc3Mt6Ojf3xSsI9HOK0Fqjnr0/s1600/IMG_20150114_151541550_HDR.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">But 12" of snow didn't stop me getting out for my run</td></tr>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7PhaADKcePGEzmzC5EwcS12rYQHqgJHZkkGdQXSZco01qfg2ghKKljdjz07LJlFtb9sn4lad4iOyQ6SRd6bkd7JwhqXbQFmUG2er4rPi-t_uSEqD-EkoeVJhpQxqXq5TOYmMlOwqXZkY/s1600/IMG_20150114_151559023_HDR.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7PhaADKcePGEzmzC5EwcS12rYQHqgJHZkkGdQXSZco01qfg2ghKKljdjz07LJlFtb9sn4lad4iOyQ6SRd6bkd7JwhqXbQFmUG2er4rPi-t_uSEqD-EkoeVJhpQxqXq5TOYmMlOwqXZkY/s1600/IMG_20150114_151559023_HDR.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Perfect reason to done my X-Talon 190's and gaitors</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCCApVcxpSipyExOrwatUnOTptOuvFR63_hp6NqryIJ6Ku8IAN_eDNENah3yYvkXeQw4Ly1GEDOHNcFwnfLeqRsluWXZL0WuacW_LKO7JxWT9EnkI-Ub-mBuZaK4jquVGhKnKaEZKjgu0/s1600/IMG_20150114_152405747.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCCApVcxpSipyExOrwatUnOTptOuvFR63_hp6NqryIJ6Ku8IAN_eDNENah3yYvkXeQw4Ly1GEDOHNcFwnfLeqRsluWXZL0WuacW_LKO7JxWT9EnkI-Ub-mBuZaK4jquVGhKnKaEZKjgu0/s1600/IMG_20150114_152405747.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Deep snow made for a tough run, 11 min/mile pace at a HR of 160+, and 40% Calories per mile than normal!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuR5JO8UtWwft4CAr3opZ56_HOi9y-cFgHD5OMVmewrbEreC7eDWXFWpfiYWhLfvpDxX0zM4LDsdELOXywy6e2YIHBPwZD3wCxviFsvh8Nv173nUQk2xYvpyXMH0IhmiB9GVFkQvey1lY/s1600/IMG_20150115_123911288.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuR5JO8UtWwft4CAr3opZ56_HOi9y-cFgHD5OMVmewrbEreC7eDWXFWpfiYWhLfvpDxX0zM4LDsdELOXywy6e2YIHBPwZD3wCxviFsvh8Nv173nUQk2xYvpyXMH0IhmiB9GVFkQvey1lY/s1600/IMG_20150115_123911288.jpg" height="640" width="358" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Through January my eldest daughter was doing prelims and took to placing post-it notes around the house to help with Spanish vocabulary, this one seemed to sum up quite a bit of my life! </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkskJmngBZRseUgoriWyqHL2ws1F9HRpGljyYRVGfUVcEGqI-5EYjSEbZigaI_CfmCgukT0TOi0amC8Gdh7nhqcTCd5uZIGcMvhgGdLVPKjTyIQqEPh8KILPKJyGamCGQnxxbKIelmjgo/s1600/IMG_20150117_152448925_HDR.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkskJmngBZRseUgoriWyqHL2ws1F9HRpGljyYRVGfUVcEGqI-5EYjSEbZigaI_CfmCgukT0TOi0amC8Gdh7nhqcTCd5uZIGcMvhgGdLVPKjTyIQqEPh8KILPKJyGamCGQnxxbKIelmjgo/s1600/IMG_20150117_152448925_HDR.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Exploring the new path to the north of Loch Venachar brought some amazing views.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMdzRcD4GnMOZqSLediDxDeL0XsbVc503tMhe4KLDUNYuIr8Nlkebth2R-F9tzT_TAKd8Ymm0W8RBcL6GevB8A8b22y4z5VLxlqY-lIffoIcFUDmoXsmYipIq_DR5Ioi1v7AZS8RTS__k/s1600/IMG_20150118_153157757_HDR.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMdzRcD4GnMOZqSLediDxDeL0XsbVc503tMhe4KLDUNYuIr8Nlkebth2R-F9tzT_TAKd8Ymm0W8RBcL6GevB8A8b22y4z5VLxlqY-lIffoIcFUDmoXsmYipIq_DR5Ioi1v7AZS8RTS__k/s1600/IMG_20150118_153157757_HDR.jpg" height="640" width="358" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">As the wintry weather continued the roads and trails turn to rutted ice</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqXWptXD4Znknnh1tBCWqjsi6UVyq6Eid2bzl3bGkeXP-s-C_xyw1I529wE4-_tGmCU0GUC-KH-iv4VEMiYbT_k-lWz-_hJwLgS_EI3NvHYlZZJWm9HnHxSd_rgLnoHpqwocLnsOI05ig/s1600/IMG_20150118_154209928_HDR.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqXWptXD4Znknnh1tBCWqjsi6UVyq6Eid2bzl3bGkeXP-s-C_xyw1I529wE4-_tGmCU0GUC-KH-iv4VEMiYbT_k-lWz-_hJwLgS_EI3NvHYlZZJWm9HnHxSd_rgLnoHpqwocLnsOI05ig/s1600/IMG_20150118_154209928_HDR.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">But the views were well worth heading out into the freezer (Loch Venachar looking west)</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuwqXkzlHQaqNJlvkiNcIXEsYbuJtSJb0IXZSRRP5l2M6m6sCAeeLmNzW6zIg7ZDLmbK45HuAa8tumog8wXy8K1WZeoPlaRWdehTTFKCSZJNNDnDn3GVaxPgezExL3KxvpgOayPC1rEQQ/s1600/IMG_20150118_160631456_HDR.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuwqXkzlHQaqNJlvkiNcIXEsYbuJtSJb0IXZSRRP5l2M6m6sCAeeLmNzW6zIg7ZDLmbK45HuAa8tumog8wXy8K1WZeoPlaRWdehTTFKCSZJNNDnDn3GVaxPgezExL3KxvpgOayPC1rEQQ/s1600/IMG_20150118_160631456_HDR.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The whimpy camera on my Moto G phone failed to capture how spectacular the sunset was</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7LS1eeOEjdXzZgHiCdPV1YvmvSjChBXwoncp2FeSvhcLEWrgUiZhHblbPMmV5lF42-kznELPyKJGXgHclpVZYyq3Bb-zfLXKTsgRmxNwI9nbi7w1Qk-I54xXeYmk1fNiQQabJbLNtOKg/s1600/IMG_20150118_161759816_HDR.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7LS1eeOEjdXzZgHiCdPV1YvmvSjChBXwoncp2FeSvhcLEWrgUiZhHblbPMmV5lF42-kznELPyKJGXgHclpVZYyq3Bb-zfLXKTsgRmxNwI9nbi7w1Qk-I54xXeYmk1fNiQQabJbLNtOKg/s1600/IMG_20150118_161759816_HDR.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sun finally slips behind Ben Gulipen</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">More snow turns Ben Guilpen into a winter playground, fast descents in fresh snow is glorious!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgve2q8XllfUNbi4PEPFhmxq7crfzXEo2gWDk6RySAy1Apn34oNTt-wujIc9rxFn90j_9I-NoBQL5cq_UgxPdWu3cGJm4OzZOrnQgLA-91wYOon9OpAvaBtzA1IdY_2RlIou-vhm0UFcnQ/s1600/IMG_20150123_150310504.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgve2q8XllfUNbi4PEPFhmxq7crfzXEo2gWDk6RySAy1Apn34oNTt-wujIc9rxFn90j_9I-NoBQL5cq_UgxPdWu3cGJm4OzZOrnQgLA-91wYOon9OpAvaBtzA1IdY_2RlIou-vhm0UFcnQ/s1600/IMG_20150123_150310504.jpg" height="640" width="358" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">But when out running every day you also see the saddest of things. This hare was knocked down during my run - it wasn't there on the way out, but 20 minutes when I return it lay twitching. A red kite was circling not far away so I'm sure in it's death it will sustain other wildlife, but still it really tugged at the emotions - one of natures greatest runners the victim of mechanised transport.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrn4mOC7l6BI-isjxR_Goarj9E_ZTEWk1NUZZCUSaT0npfrq7bugusrAVvdLPQIGQIGpHFSHcBkynKblesI8akiyacGsl8DHaC_IUhbVQ1bIHmRpF07YgLdK28T_fOwfvHgs2FgMeI06U/s1600/IMG_20150129_120056275_HDR.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrn4mOC7l6BI-isjxR_Goarj9E_ZTEWk1NUZZCUSaT0npfrq7bugusrAVvdLPQIGQIGpHFSHcBkynKblesI8akiyacGsl8DHaC_IUhbVQ1bIHmRpF07YgLdK28T_fOwfvHgs2FgMeI06U/s1600/IMG_20150129_120056275_HDR.jpg" height="640" width="358" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Nature has it's way of being enchanting</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS7J_NEK6G7gORJzNqwGYW3PUr6ATkCvvo6Z_O_19Siv1Koju7ESyjj7wSR_mzGRL7m_K65aY8Jsh5yJLZm3ypC3pMun_x1jcx6QRd_RCx8Rs7t9IDSgF6uK4uKaay_qzkMieiy0Wzt-8/s1600/IMG_20150129_120323368_HDR.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS7J_NEK6G7gORJzNqwGYW3PUr6ATkCvvo6Z_O_19Siv1Koju7ESyjj7wSR_mzGRL7m_K65aY8Jsh5yJLZm3ypC3pMun_x1jcx6QRd_RCx8Rs7t9IDSgF6uK4uKaay_qzkMieiy0Wzt-8/s1600/IMG_20150129_120323368_HDR.jpg" height="640" width="358" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">When the new Bracklin Bridge was being built it looked so large and incongruous, but in place amongst the rock and trees it fits in, adds some something to this very natural location</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipqYDz_M6xES_hkJo213OrGj_KFaJPwfEd7T8IJ4ohj-O1bwGlh5bzPx8hUy_87ctN2Bn7a2b1u1lpEqI87mqjHgLyErC3-1mbmveKRnBsmkpA-Wav5meHtT776czbO-z74cPw6VhXCrY/s1600/IMG_20150129_121606871.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipqYDz_M6xES_hkJo213OrGj_KFaJPwfEd7T8IJ4ohj-O1bwGlh5bzPx8hUy_87ctN2Bn7a2b1u1lpEqI87mqjHgLyErC3-1mbmveKRnBsmkpA-Wav5meHtT776czbO-z74cPw6VhXCrY/s1600/IMG_20150129_121606871.jpg" height="360" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Between Bracklin Bridge and Scout Pool bridge you get great views of Stuc a'Chroin and Ben Vorlich, except... when it's completed whited out!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhu3GFjxhqIyeJKAJOhwZrRM6kUnKmgkPsuL6kd1E88D3909blYOKavIMZxr-Wl0O80OBB0D_Xx6oN9NFUZFZTo3usn1ZJXWdOemBe2-WFSdGqJOztixpnvpnu_UrQtqo4xuva9qKGkKzA/s1600/IMG_20150201_102836900_HDR.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhu3GFjxhqIyeJKAJOhwZrRM6kUnKmgkPsuL6kd1E88D3909blYOKavIMZxr-Wl0O80OBB0D_Xx6oN9NFUZFZTo3usn1ZJXWdOemBe2-WFSdGqJOztixpnvpnu_UrQtqo4xuva9qKGkKzA/s1600/IMG_20150201_102836900_HDR.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">As January progressed and February began the local trails had become horrible mess of rutted ice, which after 2 marathons worth of such trails over a three week period my right ankle was starting complain. Rather than stopping my running streak I switched to training mostly on roads in February. Still icy in many places but at least the ankle started to settle. An the views even form the roads can be rewarding.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhz1oriui0nTz_s20FMF77AurOt1gIDl34kGnKfzTgp5qaQUo3lgjIsXI2-QZzqUe2VSGpCh7A8v2kHZbjen-Y1n5YifnH0sWOZNlacxnFtozJFXL0FYbJ8b1Eb2dVzAwb0MDgiXTX2Ke4/s1600/IMG_20150201_105822655_HDR.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhz1oriui0nTz_s20FMF77AurOt1gIDl34kGnKfzTgp5qaQUo3lgjIsXI2-QZzqUe2VSGpCh7A8v2kHZbjen-Y1n5YifnH0sWOZNlacxnFtozJFXL0FYbJ8b1Eb2dVzAwb0MDgiXTX2Ke4/s1600/IMG_20150201_105822655_HDR.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">5 miles into a half marathon, 4 miles of which was on icy roads and trails, but those views more than make up for it.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHa9e4m-qSZH6LSBz1YUd-h0QBNPBj5SSR__181VR9I-sB2M3CPaNhyphenhyphenLc8v9LgLI_tqCQSk11I12MpKrZwixjG6bmXdLhhrKoE154vDJR6o27iCcd0l-rGqMaXCkeou47Dr_D_dv1h49Y/s1600/IMG_20150201_115050141.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHa9e4m-qSZH6LSBz1YUd-h0QBNPBj5SSR__181VR9I-sB2M3CPaNhyphenhyphenLc8v9LgLI_tqCQSk11I12MpKrZwixjG6bmXdLhhrKoE154vDJR6o27iCcd0l-rGqMaXCkeou47Dr_D_dv1h49Y/s1600/IMG_20150201_115050141.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This highland cow watches me several times a week, I'm sure that's a bemused/incredulous expressing as he chews his food. This great looking highlander is one I used for the new "Trossachs Mountains, Trails and Lochs" strava club</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhU4OhszLzM3KUNq69B6AlJSyW7VlrY7-biY1y6djBsCzyuk-o3vdyrFh0U2bZ0OPWmrD2RoxsqveegnvwqQKmgvGXXdU55fXv-rOjI0xz6FSMZqOOJKA_Cv7ith8vTX_EgFpRSawTX6AM/s1600/IMG_20150205_114316655.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhU4OhszLzM3KUNq69B6AlJSyW7VlrY7-biY1y6djBsCzyuk-o3vdyrFh0U2bZ0OPWmrD2RoxsqveegnvwqQKmgvGXXdU55fXv-rOjI0xz6FSMZqOOJKA_Cv7ith8vTX_EgFpRSawTX6AM/s1600/IMG_20150205_114316655.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">After many weeks of cold strong winds each day the wind dropped and left Loch Venachar as calm as a mill pond.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH1V_JqDIM4ulCHFG6Rv4ntGsrw-i_VPyPViGx5oyLzXmdsi5jeIf542zbUaKSlG5vx3qYTUc4ncD8v_7qsytfCUAJtGkBlMs-IB6rNMCOnwzBjYB23gxiVh_KYDDdGW8Dmg00qvQuI3o/s1600/IMG_20150205_114832684.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH1V_JqDIM4ulCHFG6Rv4ntGsrw-i_VPyPViGx5oyLzXmdsi5jeIf542zbUaKSlG5vx3qYTUc4ncD8v_7qsytfCUAJtGkBlMs-IB6rNMCOnwzBjYB23gxiVh_KYDDdGW8Dmg00qvQuI3o/s1600/IMG_20150205_114832684.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">At the loch's edge a bizarre stack of ice collected, perhaps a combination of wind, nightly ice formation and loch level changes had created it</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-XZGC8bcF_bUIHxk9YIn0XkZ86p_9z7rLN3maoU2f3zLftMU16m5ijmlCpYSWj23xoroGrZP6ooaMGqiXXETifsfJrdOj4jeEEW5ZrscG_QGajNC6BzIIyBTZtd-rkICGCFKZxMgIEW4/s1600/IMG_20150205_114823385.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-XZGC8bcF_bUIHxk9YIn0XkZ86p_9z7rLN3maoU2f3zLftMU16m5ijmlCpYSWj23xoroGrZP6ooaMGqiXXETifsfJrdOj4jeEEW5ZrscG_QGajNC6BzIIyBTZtd-rkICGCFKZxMgIEW4/s1600/IMG_20150205_114823385.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Whatever the history of this natural conundrum the result was mesmerizing</td></tr>
</tbody></table>
<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMrya8kbUV-wP3APQn9qivUdMXk4yZTAhtvV1zzsURkQT7SIT26orAVXSKDvRiRf2-wSKGpuUg0A1nJwSuuuJS8m4Fv7ALkmhiYCujySImxkBRq_QNbragU0juOeZN1kRo8YoLbd8ND2c/s1600/IMG_20150206_123943185_HDR.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMrya8kbUV-wP3APQn9qivUdMXk4yZTAhtvV1zzsURkQT7SIT26orAVXSKDvRiRf2-wSKGpuUg0A1nJwSuuuJS8m4Fv7ALkmhiYCujySImxkBRq_QNbragU0juOeZN1kRo8YoLbd8ND2c/s1600/IMG_20150206_123943185_HDR.jpg" height="640" width="358" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">What I thought was my 100th consecutive run, the sun shone once again </td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
These photo's just capture a fraction of all that I experienced and witnessed over the course of the past 101 days of running every day. Spectacular, invigorating, challenging and uplifting.<br />
<br />
And looking at my training logs I look to be the fittest that I've been in my adult life, and still over two and half months training left till Fling, and four and half till my A race for the year the West Highland Way. Should I run streak all the way there?Robert Osfieldhttp://www.blogger.com/profile/16960356368117573952noreply@blogger.com4tag:blogger.com,1999:blog-2375743119306394670.post-3567164069911684342014-11-30T20:01:00.000+00:002014-12-03T10:24:43.111+00:00Training Log Analysis : Consistency is the key to improving fitness<div style="text-align: left;">
Today I wrapped up a running every day this November, and also marks the 12 months from when I began training for the West Highland Way Race back on the December 1st 2013. These past 12 months have been real breakthrough for me in a range of different ways:</div>
<ul>
<li>First year that I've avoided serious injury </li>
<li>Was able to train consistent training month after month. </li>
<li>Settings Personal Bests in all but one race this year - from 10k to 95 miles. </li>
</ul>
All these aspects on my year are inextricably linked - by avoiding injury I was able to training more consistently, and by being more consistent my fitness and robustness became protective from injury. With consistent training fitness built and the PB's.<br />
<br />
<h3>
Training Log Analysis </h3>
Being a scientific type I'm drawn to analysing my own training and performance to see how what I can learn from it and become a better runner. The first step to analysis is collective as data on training and racing, and with modern phone with GPS's and running app's that enable one to track every run conveniently - the one I've used over the past four years has been SportyPal. While these app's provide an online means of tracking training and racing they don't provide any scope for in depth analysis.<br />
<br />
To do the training/racing analysis I've had to logged my Heart Rate, Calories (estimated by HR monitor), Route, Pacing and Elevation/Descent details into a Spreadsheet and from their can compute various parameters, such as Effective Efficiency - how many Calories I used per mile. Different routes have different amount of ups and downs, and running longer introduces HR drift, and adrenalin during racing also affects the HR, which in turn affects the HR monitors estimate of Calories used, so I've come up with a formula for normalizing the Calories/Mile to give an Effective Calories/Mile so that two different runs can be more directly compared.<br />
<br />
This approach allows me to compare all runs and races throughout the whole year using a single metric to see how my fitness might be progressing. Using just a single metric is huge simplification, but looking at my logs for training and racing there my race performance do broadly follow the ups and downs of my Effective Efficiency. This metric is an effect a proxy for my Aerobic Fitness. Being able to compare all runs means I can analyse trends and relationships - and tease out how different changes in my running affects my fitness.<br />
<br />
<h3>
Year on Year Trends </h3>
Follows is a graph showing how my average monthly mileage has progressed over the past five years:<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidyA4qBGANjYY2JzpIdqCgA6IZqetnn5kTokOil6m_joiNaPeE-BB9n3xgM7TvcdZ7Mw1nZOn9Rq8sDvpw8QFvtO6zlZh5tjtRP2C0s1Yb6eD8jwbdhL-ifJWJzcf0PUwFiqbRky2XtIQ/s1600/MonthlyAverageMileOverTheYears.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidyA4qBGANjYY2JzpIdqCgA6IZqetnn5kTokOil6m_joiNaPeE-BB9n3xgM7TvcdZ7Mw1nZOn9Rq8sDvpw8QFvtO6zlZh5tjtRP2C0s1Yb6eD8jwbdhL-ifJWJzcf0PUwFiqbRky2XtIQ/s1600/MonthlyAverageMileOverTheYears.png" height="370" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Average Monthly Mileage Progression</td></tr>
</tbody></table>
<br />
The key change in being able to do a higher monthly average was avoiding serious injury. All previous years I've had several different injuries that have knocked me out for lots of consecutive weeks or curtailed mileage to try and allow injuries to heal. Almost all these injuries were overuse injuries of different types - running too far or too fast too often without sufficient recovery.<br />
<br />
What I have learnt this year is that recovery shouldn't mean inactive, rather the opposite - active recovery has the bed rock of my running this year. I have ran far more recovery runs and far less stressful runs like tempo, sprints and 2:30hr+ long runs. Shifting my training to include far more recovery runs is reflected in the average speed of my runs:<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjulplQqS1lth4Al4_mwsd8y02fFX4nwriLNzM4STeBnxC21D-ONDgXet-d8es-_ZefImUAqrqbIK8w8BoyH40Y5OwIf0_byAMWzzgcNPxDEse_VB5oDZZpmFMxX0LgXSJaYA6FKv2mh0A/s1600/AverageSpeedOverTheYears.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjulplQqS1lth4Al4_mwsd8y02fFX4nwriLNzM4STeBnxC21D-ONDgXet-d8es-_ZefImUAqrqbIK8w8BoyH40Y5OwIf0_byAMWzzgcNPxDEse_VB5oDZZpmFMxX0LgXSJaYA6FKv2mh0A/s1600/AverageSpeedOverTheYears.png" height="428" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Average training run speed Progression</td></tr>
</tbody></table>
<br />
My slowest average speed has been 2014, the closest I've come before is 2010 when I experimented with Maffetone style low Heart Rate Training, that year keeps things slower helped keep the mileage up, but didn't prevent injury entirely as I still was training more to a fixed plan rather than just listening to my body and deciding upon runs based on whether I felt my body was capable of doing it comfortably.<br />
<br />
While my average training speed has got slower my racing speeds have all increased, in particular my ultra speeds that are now 20% better than they were back in 2010. A key lesson from this is:<br />
<br />
<div style="text-align: center;">
<b>Running slower on average doesn't make you slower on race day.</b></div>
<br />
One can see the affect of getting injured more clearly when we look at the month by month mileage that I've been able to do since January 2010. <br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX8WdRbmmpcHpx8dJNBi1mKsJdEPRrceoKrfRbK2c2a5_xUHz4dm6b1VvQ83ULehMZ2D0OPR4994fxYasrL9fyHY_bU2LV-GNVGSac8PPX5CZEhdn2IgaIGs_WrHrvdMi6cRpWha3Vg0c/s1600/MonthByMonthMileage.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX8WdRbmmpcHpx8dJNBi1mKsJdEPRrceoKrfRbK2c2a5_xUHz4dm6b1VvQ83ULehMZ2D0OPR4994fxYasrL9fyHY_bU2LV-GNVGSac8PPX5CZEhdn2IgaIGs_WrHrvdMi6cRpWha3Vg0c/s1600/MonthByMonthMileage.png" height="416" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Monthly mileage from Jan 2010</td></tr>
</tbody></table>
In 2010 I only managed two months over 150 miles before I seconded to
injury. In 2011 I didn't even manage to get over 110 miles in any one
month. 2012 was my first year I tackled the Highland Fling and my
training went pretty well, and was able to build to a 200 mile month,
but for the rest of the year things become more injury dominated.<br />
<br />
In 2013 I tried to recapture my success in the spring of 2012 and did two high mileage months on January and February but ended up injured in March and subsequently had to pull out of the Fling. I got to marshal just before Drymen which meant I didn't go completely to waste :-)<br />
<br />
During this period I started reading about different diets and late spring adopted a diet based on the Perfect Health Diet - a paleo inspired diet, which entained reducing the amount of carbs, especially from sugars and grains, eating more healthy fats (mono-unstaturated and saturated fats, avoiding omega 6 polyunsaturated fats) and more healthy proteins, and lots veg and mineral rich foods. A diet higher in far, lower in carbs meant that my body shifted from primarily carbs for fuel to fats for fuel, something I could feel through the day with feeling more even energy levels, and this also became apparent when I started to race.<br />
<br />
My injuries didn't settle until a month before the 2013 Devil O'Highlands race so I had to quickly ramp up the mileage and then race. Despite doing hardly any training I ran far better than I had ever imagined finishing in 7:17 - and hour faster than I was expecting. I believe the change in diet was a big factor in running a good race and finishing really strongly. Another factor was racing by heart rate. Curiously the theme "listen to your body" appears even in my racing now as racing by heart rate ensures you can never ignore how you body is responding to the demands of the day.<br />
<br />
Finally when we look at 2014 we can see first 6 months of the year during my build up to running the West Highland Way Race I managed a block of consistent training - every month of 150 miles, and four of which over 200 miles. The only dip in the mileage was in July directly after the WHWR when I was taking it easy recovery from a calf injury incurred during the big race.<br />
<br />
Once this was healed up I got back into serious training and doing over 200 miles in August, a bit less in September of October when I dipped into over training and started to get a serious of minor injuries that knocked me out for a week at a time. The over training was caused by too many tempo runs and races - two 10ks, two ultra and half marathon.<br />
<br />
Since my final ultra in October (the Jedburgh 3 Peaks) I have been taking things easy - no runs longer than 13 miles and no runs faster than 8 min/mile pace. I have however ran every day so the mileage has racked up - 2011 miles the 30 days of November is my second highest mileage ever, and it was a doddle, just a few niggles here and there, but no injuries, just feeling stronger as each week progressed.<br />
<br />
The only little interruption has been having a bit of cold this last week, but it has stopped me running, just led to slightly elevated heart rate when running. I haven't ignored this though - I've taken things even easier this week with more recovery paced runs (9 to 10 min/miles.)<br />
<br />
If we now look at the effect that all these ups and downs in mileage, or consistent higher mileage achieved this year we can look at my Effective Calories Per Mile:<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM8vyEwfQBMRwNKYLxwmH20I8_H0mO-U9rX7h1HNTFJrqM2kOnDdxT6V7tKxcfqTySNV1K0spjrMj1FCzLZ8kEBphNr6mXUX7VOHjCqBZkj-kBuZQKW07H7Zddm3XRYPibf8JMd1BmrN4/s1600/MonthByMonthEffectiveEfficiency.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM8vyEwfQBMRwNKYLxwmH20I8_H0mO-U9rX7h1HNTFJrqM2kOnDdxT6V7tKxcfqTySNV1K0spjrMj1FCzLZ8kEBphNr6mXUX7VOHjCqBZkj-kBuZQKW07H7Zddm3XRYPibf8JMd1BmrN4/s1600/MonthByMonthEffectiveEfficiency.png" height="380" width="640" /></a></div>
The overall trend year on year is greater Effective Efficiency (less Calories per mile reported by HR monitor), but it's far from smooth graph - with big spikes upwards when injury strikes and mileages severely affected. My good block of training in the spring of 2012 is reflected by a block of better Efficiency, but then when injury hits I loose fitness quite rapidly, and for the rest of 2012 and 2013 is up and down like a yo-yo.<br />
<br />
The Autumn of 2013 was a bit revelation - boosted by my diet changes and more relaxed attitude towards getting the mileage in with training I had a great series of races, Devil O Highlands, River Ayr Way and finally the Jedburgh Three Peaks. After doing better than I expected in these races it finally felt like I was getting ontop of how to eat, train and race ultras so I entered the West Highland Way Race.<br />
<br />
With the knowledge of lots of training ahead I decided to take November most off from training, only running when it was sunny and only to play. It was fun but with only covering 57 miles in November 2013 my aerobic fitness was knocked back significantly. If you look at the 11/12/13 column in the above graph you'll see my Effective Efficiency went from 83 Calories/Mile to nearly 89 Calories/Mile.<br />
<br />
Once I started training in December 2013 I fully expected to regain the good fitness that I had in October 2012 but it wasn't to be. My training went well but improvements in Effective Efficiency were slow coming, but they came average month till April. At the end of march I ran a blinder at Loch Katrin marathon and set an new PB but in the recovery week afterwards strained my calf and then had to back off for doing higher mileage and just stuck to shorter recovery runs for another week.<br />
<br />
With this break in the consistent mileage, and then the taper for the Highland Fling at the end of April I found my Effective Fitness values getting worse. I still ran a great Fling though - knocking over an hour of my 2012 time. After the Fling I got a good block in training in and fitness improvements returned.<br />
<br />
In June I taper for and ran the West Highland Way Race, then took the rest of June off. Another great race, but with the lower mileage and possibly the effects of pre race nerves my Effective Efficiency got a little worse. <br />
<br />
In the second half of July my calf injury sustain in the big race had healed and consistent training was possible again and with it my fitness marker was back to improving. In August I got back to doing a 200 mile both, doing tempo runs and sprints as well lots of recovery runs all in prep for the Killin 10k where I did another PB. Efficiency was also up.<br />
<br />
With only 3 weeks between the Killin 10k and River Ayr Way Challenge (41miles) I had to recovery, training and then taper. This turned out too short a time to squeeze all the training in and I ended injured from a 20 mile long run on week before the RAW so had to take most of the week off. My Effective Efficiency suffered as a consequence. I also feel my actual RAW performance also suffered a bit as well. I still did a half hour PB, but it was 15 minutes slower than I expected.<br />
<br />
After the RAW I had three weeks to recover, train and taper for the Great Scottish Run (Glasgow half). Training looked to be going well and ran a great Trossachs 10k with another PB 8 days before the half, but ended with a niggle that turning into an injury that I had to rest up the week before the race. This time my race went pear shaped from mile 11 onwards and really struggled home. My average heart rate was a crazy 176 for the race, 2 higher than it'd had been for my 10k but despite the huge effort missed out on a half marathon PB (by four seconds). I suspect I had a virus that day that compounded my wayward taper.<br />
<br />
After half marathon the rest of October things came back good, my Effective Efficiency values improved steadily through the month and came close to matching what I saw in October in 2013. Given the fitness markers were around the same I expected a similar time around 6:28 I achieved in 2013, but ran a perfect race finishing in 6:06. What a way to finish my racing year :-)<br />
<br />
Having lots a lot of fitness by taking last November off, and taking such a long time to get back to that level of fitness I decided this year to just keep training, but take things easy. This approach has really bedded in the fitness gains I've seen over the year, with this month being best Effective Efficiency figures I have ever recorded, with a pretty big improvement from last month - from 82 Calories/mile in October to 78 Calories/Mile in November.<br />
<br />
To say the least I'm chuffed to bits finishing the year where I've ran some amazing races feeling strong, relaxed and fitter than I have ever been in my adult life. The broad conclusion from looking at the training logs and my race performances:<br />
<br />
<div style="text-align: center;">
<b>In 2013 I fixed my diet.</b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b>In 2014 I fixed my training.</b></div>
<br />
<br />
<h3>
Detailed Analysis effects of training in past thirteen months:</h3>
The last thirteen months have seen me go from a month off through various higher and lower mileage months, with my Effective Efficiency generally trending in the right direction but with ups and downs along the way. When deciding how to further improve on my training I want to learn what types of training improved my fitness most.<br />
<br />
Two simple questions of training are :<br />
<ol>
<li>how often each month is it best to train?</li>
<li>how much time each month is it best to train?</li>
</ol>
<h4>
1. How each month is it best to train? </h4>
To answer the first question I've taken the looked at the ratio of efficiency to ratio of % of days run between consecutive months. A ratio of 1.05 on efficiency delta relates to 5% improvement in Effective Efficiency, while a 0.5 ratio of % of days run relates to a halving of the number of days run. A ratio of 1.0 for either axis relates to no change of that parameter. When I plot these ratios I get the following graph:<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEfHt7xcw7s9bNoFzkD-nkBBRwVEEVShQjzdgf-eQfpD_LwXzfX1o4jUjLKaxtAUZpu8KTf3hOcUsicuX4O8c2-3Sv358u14JWwYg8Fh5qzqqCou4JKe1oByIzwsAJbEbuoESECek_tJM/s1600/EfficiencyRatioVsDaysRunRatio.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEfHt7xcw7s9bNoFzkD-nkBBRwVEEVShQjzdgf-eQfpD_LwXzfX1o4jUjLKaxtAUZpu8KTf3hOcUsicuX4O8c2-3Sv358u14JWwYg8Fh5qzqqCou4JKe1oByIzwsAJbEbuoESECek_tJM/s1600/EfficiencyRatioVsDaysRunRatio.png" height="420" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Vertical Axis is Efficiency Ratio, Horizontal is % days run ratio</td></tr>
</tbody></table>
<br />
<br />
There are several things that jump out from the graph:<br />
<ol>
<li>The graph shows that 9 out of 13 months I improved my efficiency</li>
<li>All 4 months where efficiency got worse I reduced the number of days I ran</li>
<li>Two months I reduced the number of days a modest amount and still improved efficiency</li>
<li>All 7 months where I increased the number of days I ran I improved my efficiency</li>
</ol>
Apart from the December outlier that sits on the right side of the graph where I returned to running last year all the other 12 months fit surprisingly well along a curved line where increasing % days of month than your run increases efficiency.<br />
<br />
The above results suggest that the more times your run each month the better. Perhaps this one of the key reasons when Elite athletes typically find it best to run twice or more a day?<br />
<br />
<h4>
2. how much time each month is it best to train?</h4>
To answer this second question I used a similar approach plotting a graph of Ratio of Effective Efficiency vs Ratio of Total amount of time per Month of consecutive months.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVKDdL1AcpccdxpLZMv70R93n2xjiwTKGsVSpr7ozxnEeGJJ13gns5djCXU8AvWmaqotbeOsJts6mfixmF5qvLJXBpMG0vnZepicOOETgE4E7VuJvd9H7RPB6iq-CFKYJqbRcXxXOVnXA/s1600/EfficiencyRatioVsTotalTimeTraining.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVKDdL1AcpccdxpLZMv70R93n2xjiwTKGsVSpr7ozxnEeGJJ13gns5djCXU8AvWmaqotbeOsJts6mfixmF5qvLJXBpMG0vnZepicOOETgE4E7VuJvd9H7RPB6iq-CFKYJqbRcXxXOVnXA/s1600/EfficiencyRatioVsTotalTimeTraining.png" height="422" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Vertical Axis is Efficiency Ratio, Horizontal Axis is Total Time Ratio</td></tr>
</tbody></table>
<br />
The plot is far more noisy with no clear progression. Grouping the months by which ones I saw an improvement/worsening results we can say:<br />
<ol>
<li>Of the 9 months out of 13 that improved on Efficiency, 4 months I reduced my total time running, while 5 months I increased total time training</li>
<li>Of the 4 months out of 14 that I saw worsening Efficiency, 2 months I reduced total time training, while 2 months I increased total time training </li>
</ol>
If one draw an averaged curve through the points we'd see a slight improvement in efficiency with increasing total amount of time running, however, the range of values above and below this curve is very wide.<br />
<br />
The level of noise on these figures may well be influenced by the nature of the months that I ran lots of time - the months when I ran long ultra's like the Highland Fling and West Highland Way Race. These months I reduced the number of runs I did but increased total time. I was tapering, racing and recovering all of which do have an influence on my efficiency figures.<br />
<br />
Given these possible influences it may be that increasing training time will have a stronger positive influence on efficiency. However, such a correlation is clearly much weaker than the correlation between running more often and improving efficiency.<br />
<br />
<h3>
Conclusions</h3>
My experiences over the last 5 years and the analysis presented in this post together paint a picture of work works best for me:<br />
<ol>
<li>Training to a pre-prescribed training plan can easily lead to injury so be very wary about trying to match others, or a fixed training schedule</li>
<li>Injury leads to time off training which significantly impacts fitness</li>
<li>One should train as often as can make time for:</li>
<ol>
<li>Every day is great (can be difficult possible for amateurs like myself)</li>
<li>Double is even better (something only Elite's typically strive for)</li>
</ol>
<li>Training more often is more important more time on feet</li>
<li>Training every day is more important that training fast or long</li>
<li>If training slower allows you to run more often then train slower!</li>
<li>If training with less long runs allows you to run more often then train shorter!</li>
<li>Avoid injury, listen to your body, you can only improve when your body is ready for it</li>
<li>Training effect and training volume depends entirely on how well one recovers from training and racing - put extra effort in making sure you recover as best you can</li>
<ol>
<li>Eat well</li>
<li>Sleep well</li>
<li>Make sure you relax quickly after bouts of mental and physcial stress</li>
<li>Take hot baths after training</li>
<li>Only Take cold baths after racing</li>
<li>No static stretching</li>
<li>Self massage (foam roller etc.) can be beneficial</li>
</ol>
</ol>
<br />
With the <a href="https://www.facebook.com/events/744082202313599/?fref=ts">Macothon</a> starting on the 1st of December (tomorrow as I write this) is a challenge where you run at least 5km every day for every day in December. My experience and analysis of training logs all point to how beneficial training everyday even if it's a modest distance at modest intensity can be - exactly what the Marcothon promotes so lace you trainers and join us!<br />
<br />
<br />Robert Osfieldhttp://www.blogger.com/profile/16960356368117573952noreply@blogger.com7tag:blogger.com,1999:blog-2375743119306394670.post-86107315699030013342014-11-05T21:05:00.002+00:002014-11-06T15:30:21.899+00:00Jedburgh 3 Peaks Ultra 2014 : Race Report<h4>
Recovery, Training and Taper </h4>
After a disappointing race at the <a href="http://trossachstrailrunner.blogspot.co.uk/2014/10/note-quite-great-scottish-run-2014-race.html">Great Scottish Run</a> 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 <a href="http://www.jedburghhalfmarathon.org.uk/ultra.html">Jedburgh Three Peaks Ultramarathon</a>. 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.<br />
<br />
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. <br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeBZxIPQLKEGjPxXk_lhoxNkCblJL3W9EFaHrac_MqS0nkCX0d5OaLWO1ujU7hPjWrK6iiRWpDqKVln3xrx0pzWrqsYIuPBl1Jcn0Sd7zQzYhQptORb9ZnDWBUl8xxMjAXxU4S5lDWJd4/s1600/IMG_20141011_123147436.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeBZxIPQLKEGjPxXk_lhoxNkCblJL3W9EFaHrac_MqS0nkCX0d5OaLWO1ujU7hPjWrK6iiRWpDqKVln3xrx0pzWrqsYIuPBl1Jcn0Sd7zQzYhQptORb9ZnDWBUl8xxMjAXxU4S5lDWJd4/s1600/IMG_20141011_123147436.jpg" height="234" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Traversing the South Cluanie Ridge with friends</td></tr>
</tbody></table>
However, I was more than happy to have DOMS, as hill walking served as great training for the covering the Three Eildons come race day. <br />
<br />
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:<br />
<ol>
<li>Fully recover from the GSR and Cluanie Ridge walk</li>
<li>Avoid over training like I had for the GSR, RAW and Killin 10k</li>
<li>Re-tune my brain/muscles from road racing to hilly ultra pace.</li>
<li>Relax and enjoy the colours of Autumn</li>
</ol>
The weather wasn't always great but I had some really beautiful runs and rather than taper continued running right through the week before the Three Peaks race, only taking off the Friday before the race as I needed to spend the time getting my kit and food/drink supplies together.<br />
<br />
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?<br />
<br />
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.<br />
<br />
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.<br />
<br />
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.<br />
<h4>
Race goals and pacing plan:</h4>
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. <br />
<br />
In my previous article <a href="http://trossachstrailrunner.blogspot.co.uk/2014/10/jedburgh-three-peaks-ultramarathon-2014.html">Jedburgh Three Peaks Ultramarathon 2014 Splits </a>I included the following goals for the day:<br />
<ul>
<li>Platinum : sub 6:10</li>
<li>Gold : sub 6:20</li>
<li>Silver : sub 6:30</li>
<li>Bronze : sub 6:45</li>
</ul>
Any faster than 6:30 seemed like a bonus, so I ran with splits for this 6:30:<br />
<br />
<span style="font-family: "Courier New",Courier,monospace;"> Start 8 am</span><br />
<span style="font-family: "Courier New",Courier,monospace;"> Maxton 10miles 9:35am 1:35hr</span><br />
<span style="font-family: "Courier New",Courier,monospace;"> Ryhmer's Stone 18miles 10:45am 1:10hr</span><br />
<span style="font-family: "Courier New",Courier,monospace;"> Maxton 28miles 12:50pm 2:05hr </span><br />
<span style="font-family: "Courier New",Courier,monospace;"> Jedburgh 38 miles 2:30pm 1:40hr</span><br />
<br />
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.<br />
<br />
<h4>
Race start: Jedburgh to Maxton, 10 miles, split schedule 1:35hr</h4>
At 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.<br />
<br />
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.<br />
<br />
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.<br />
<br />
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?<br />
<br />
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.<br />
<br />
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.<br />
<br />
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?<br />
<br />
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.<br />
<br />
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 :-)<br />
<br />
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.<br />
<br />
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.<br />
<br />
<i>Jedburgh to Maxton, 10 miles, 1:30:08, 44th place, 5 minutes ahead of 6:30 schedule</i><br />
<br />
<h4>
Maxton to Rhymer's Stone, 6.8 miles, split shedule 1:10</h4>
After 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. <br />
<br />
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?".<br />
<br />
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!<br />
<br />
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.<br />
<br />
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.<br />
<br />
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!<br />
<br />
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.<br />
<br />
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.<br />
<br />
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.<br />
<br />
<i>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</i><br />
<br />
<h4>
Rhymer's stone to Maxton, 10.9 miles, split schedule 2:05hr </h4>
Immediately 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?<br />
<br />
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.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo0Z6Bb6riAZtM2MgdyYKYJkH3Bt4iX_oPFf6HYC3-j3yPkUMiFLi6vPbw5BecjYkSNoGZ_2fTi1fX7_cqWN88k_vClkSD8lvriMd7UvXls0fbPT0uEET670VYW0g-yAO2NEUrSoPxjd4/s1600/10530738_10152843621613447_6894941718044262759_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo0Z6Bb6riAZtM2MgdyYKYJkH3Bt4iX_oPFf6HYC3-j3yPkUMiFLi6vPbw5BecjYkSNoGZ_2fTi1fX7_cqWN88k_vClkSD8lvriMd7UvXls0fbPT0uEET670VYW0g-yAO2NEUrSoPxjd4/s1600/10530738_10152843621613447_6894941718044262759_n.jpg" height="360" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Great views from just below the first summit, photo courtesy of <span class="fbPhotoCaptionText">Mark Davey (</span><a href="https://www.facebook.com/media/set/?set=a.10152856721943447.1073741885.107803308446&type=3">Border Telegraph</a>)</td></tr>
</tbody></table>
<br />
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.<br />
<br />
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.<br />
<br />
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!<br />
<br />
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.<br />
<br />
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.<br />
<br />
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.<br />
<br />
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.<br />
<br />
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.<br />
<br />
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.<br />
<br />
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.<br />
<br />
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.<br />
<br />
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. <br />
<br />
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.<br />
<br />
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.<br />
<br />
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.<br />
<br />
<i>Rhymer's Stone, 27.7miles, 4:35:52 elapsed, 23rd place, 1:57:52 split, 14 minutes ahead of 6:30 schedule.</i><br />
<br />
<h4>
Maxton to Jedbrugh, 10 miles, split schedule 1:35</h4>
At 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.<br />
<br />
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.<br />
<br />
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.<br />
<br />
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.<br />
<br />
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.<br />
<br />
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.<br />
<br />
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!<br />
<br />
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!<br />
<br />
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.<br />
<br />
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.<br />
<br />
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.<br />
<br />
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.<br />
<br />
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.<br />
<br />
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.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjb9gZZi00KH9oWdCmxGY7loBHNsr4ZwP_0UIh9rPhmk0gOrZBfYD5GwX8LAvKb19qbD7Mei0-IXRbWbQG-lywNIbfDfAfjmyvnXVUzbgla9lswJJAJqWCqcqtGNiEoWp5NfbTUw7u1vPA/s1600/10548131_725492130853583_3535428878036125404_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjb9gZZi00KH9oWdCmxGY7loBHNsr4ZwP_0UIh9rPhmk0gOrZBfYD5GwX8LAvKb19qbD7Mei0-IXRbWbQG-lywNIbfDfAfjmyvnXVUzbgla9lswJJAJqWCqcqtGNiEoWp5NfbTUw7u1vPA/s1600/10548131_725492130853583_3535428878036125404_o.jpg" height="640" width="426" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Two mile to go! Photo courtesy of <span data-reactid=".e.1:3:1:$comment780666801980224_780712711975633:0.0.$right.0.$left.0.0.$author"><a class=" UFICommentActorName" data-ft="{"tn":";"}" data-hovercard="/ajax/hovercard/hovercard.php?id=100001784085823&extragetparams=%7B%22hc_location%22%3A%22ufi%22%7D" data-reactid=".e.1:3:1:$comment780666801980224_780712711975633:0.0.$right.0.$left.0.0.$author.0" dir="ltr" href="https://www.facebook.com/allanj.porterfield?fref=ufi" id="js_5"><span data-reactid=".e.1:3:1:$comment780666801980224_780712711975633:0.0.$right.0.$left.0.0.$author.0.0">Allan J Porterfield</span></a></span><span data-reactid=".e.1:3:1:$comment780666801980224_780712711975633:0.0.$right.0.$left.0.0.1:0"></span>.</td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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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.<br />
<br />
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.<br />
<br />
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.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoYMSNOvSsLlT-eeuHKd5CcF6EKsR6bF5g270qxYAGw7eic4pgVevu4hP1eUIGOpBUJij6LZWfy6hRosHBwwvDHm8YhA18YyWIq1S9ZSzClfo4wpW1jwKkUKeg_ajIqqpJ9-L4exzxFWo/s1600/IMG_20141025_153909653.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoYMSNOvSsLlT-eeuHKd5CcF6EKsR6bF5g270qxYAGw7eic4pgVevu4hP1eUIGOpBUJij6LZWfy6hRosHBwwvDHm8YhA18YyWIq1S9ZSzClfo4wpW1jwKkUKeg_ajIqqpJ9-L4exzxFWo/s1600/IMG_20141025_153909653.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Finishing arch</td></tr>
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In a further cruel twist the finishing arch was placed upon the little hillock which had started on, it's only 20 foot high but still rather it's rather a black sense of humour that came up with that idea! With less than 50m's to go and having not been aware of anyone behind me all along the road section Clive suddenly appeared at my shoulder putting in a final sprint. Sportingly Clive called out his presence with what I thought was a encouragement to sprint so I dug in a picked up the pace pushing up the hillock just finishing a whisker in front of Clive!<br />
<br />
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.<br />
<br />
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!<br />
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<tr><td class="tr-caption" style="text-align: center;">Number of the Beast!!</td></tr>
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<i>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)</i><br />
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<h4>
Post race</h4>
At 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.<br />
<br />
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".<br />
<br />
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. <br />
<br />
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.<br />
<br />
<br />
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.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjCcb-9uu6MPaqkN1icKFG4NIQrvWj-CjjLudsezu8fgb_HhdVbYr-_PbRjQHek4qd15R4eGKa4DvmC78xaLNeqOgrDWcqXZWT6CJ7anTjY46tBBX7AWmbZlH1etf0IgfPcG_cTiY7GrM/s1600/IMG_20141025_153650962.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjCcb-9uu6MPaqkN1icKFG4NIQrvWj-CjjLudsezu8fgb_HhdVbYr-_PbRjQHek4qd15R4eGKa4DvmC78xaLNeqOgrDWcqXZWT6CJ7anTjY46tBBX7AWmbZlH1etf0IgfPcG_cTiY7GrM/s1600/IMG_20141025_153650962.jpg" height="640" width="358" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Top twenty finishers</td></tr>
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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! :-)<br />
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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.<br />
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<tr><td class="tr-caption" style="text-align: center;">Jedburgh Abby looking splendid in the Autumn sun</td></tr>
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<h4>
Pacing</h4>
Pacing 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. <br />
<br />
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.<br />
<br />
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.<br />
<br />
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. <br />
<br />
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!<br />
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<h4>
Recovery and Reflection</h4>
Last 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.<br />
<br />
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.<br />
<br />
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! <br />
<br />
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 :-)<br />
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<h4>
Thanks</h4>
I would like to pass on my gratitude to Angela and Noanie for leading such a great event, the marshal's too were brilliant - efficient, helpful, friendly and supportive. The weather gods were in our favour again this year, perfect conditions made for a great day. Robert Osfieldhttp://www.blogger.com/profile/16960356368117573952noreply@blogger.com6tag:blogger.com,1999:blog-2375743119306394670.post-35037632061300741502014-10-22T21:26:00.001+01:002014-10-22T21:26:15.857+01:00Jedburgh Three Peaks Ultramarathon 2014 Splits, Cutoffs and Race goals<div class="post-title entry-title" itemprop="name">
On Saturday 2th October 2014 will be the third <a href="http://www.jedburghhalfmarathon.org.uk/ultra.html">Jedburgh Three Peaks Ultramarathon</a>, so in this post I'll publish a way to estimating finishing time, splits for a range of finishing times between 5hrs (course record pace) through to 9hrs, discuss cut offs and finish up with my own race goals. </div>
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<h4 class="post-title entry-title" itemprop="name">
Pacing sensibly is the key to running fast and enjoying oneself</h4>
<div class="post-title entry-title" itemprop="name">
I ran this race last year using my heart rate monitor as a guide and paced the race pretty evenly, save for the last 8 miles when cramp started to slow me and finally a navigational error added a bit over two minutes to the last leg, finishing in 6:28:38 in 11th place out of 100 finishers. I was second fastest over the second half as percentage of finishing time, only bettered by Edward Crockett who I ran with for a while before cramp hit, he then powered away to finish 6 minutes ahead of me. Ed's last leg back from the Maxton checkpoint was only 6% slower than the first leg to Maxton - while the average for the 100 finishers last year was a 32% slow down. </div>
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I believe that starting out at the intensity you can manage for the whole race is crucial for running your best race, judging this purely by feel is hard so I have used my heart rate monitor as a guide for pacing my own ultra's. Splits are still helpful in judging how well one is progressing towards different time goals, and can serve as a early warning that one is probably going too fast, or to speed up if one behind a schedule that you feel is possible. </div>
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The vast majority of the field start out too fast so normally one needs to take heed of going through the first check point faster than is sustainable and then slow down to make sure you don't burn out and end up slowing dramatically in second half. Slowing isn't inevitable - it's a direct consequence of going out too fast, so don't go out fast because you expect to slow down as it's the initial quick pace that is cause of the bulk of the later slow down.</div>
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While my own pacing
last year wasn't quite perfect, with a little tweaking I believe
it's should be a pretty good basis for running to the best of your abilities so have used it as basis for the splits below - the slow down I have accounted for is 5% which is close to what Ed achieved last year. Back in 2012 I wrote a post on <a href="http://trossachstrailrunner.blogspot.co.uk/2012/10/jedburgh-three-peaks-ultramarathon.html">Jedburgh Ultra Splits</a> but these were based on guesses for a race that hadn't been run yet, so
this year's splits should be much better guide. </div>
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<h4>
Estimating finishing time</h4>
<div class="post-title entry-title" itemprop="name">
Selecting splits requires us to know roughly what time we might be able to expect. Last year I ran a 10k in 39:36 and the Jedburgh Ultra in 6:26:28 (factoring out the navigational error) which is a ratio of 9.76. So as a rough guide would be to take your current 10k time and multiple it by 10. </div>
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Someone who is excels at ultra's relative to shorter distances you could use a lower ratio than 10, while one who struggles more with longer races may want to choose a higher ratio. I'd guess a range of 9 to 12 times 10k time would probably be good enough for most runners.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrHtVyHMCR5H2aHVn6XDjDaTRzyeHo1fYZEuJhMT40t2z4V3YAoqos_Cv90kGyZ9KV7u3axR_05yWehisG5A7vOIaKNR6nFcqWtAXp2BrxvXa6ns73nMxtYhG3Pe_y3wl6_mIxIOjvih4/s1600/ThreePeaksFinishingTimeEstimates.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrHtVyHMCR5H2aHVn6XDjDaTRzyeHo1fYZEuJhMT40t2z4V3YAoqos_Cv90kGyZ9KV7u3axR_05yWehisG5A7vOIaKNR6nFcqWtAXp2BrxvXa6ns73nMxtYhG3Pe_y3wl6_mIxIOjvih4/s1600/ThreePeaksFinishingTimeEstimates.png" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Estimating Jedburgh Three Peaks Time from 10k times</td><td class="tr-caption" style="text-align: center;"> </td><td class="tr-caption" style="text-align: center;"> </td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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The rules for the Jedburgh Three Peaks have the final finishing time at 10hrs, and the last finisher at last years race squeezed in at 9:53. The above table includes time estimates over 10hrs, so if you have a slow 10k time then you'll need to be very mindful of running a well paced race to make sure that you can finish under the cut off time. </div>
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Splits - 5hrs to 6hrs <br /><br />
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Splits - 6hrs to 7hrs</h4>
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Splits - 7hrs to 8hrs</h4>
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Splits - 8hrs to 9hrs</h4>
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Splits - 9hrs to 10hrs</h4>
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Official Cut off times:</h4>
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From the Three Peaks web page: </div>
<ul>
<li>Maxton 10 miles – three hours (11.00am)
</li>
<li>Rhymer’s Stone 18 miles – five hours (1.00pm)
</li>
<li>Maxton 28 miles – eight hours (4.00pm)
</li>
<li>Finish Line – ten hours (6.00pm)
</li>
</ul>
If you have a look at my splits for a 10hr finishing time, you'll see it has 10:26am at Maxton (CP1), 12:14pm for Rhymer's Stone (CP2), and 3:26pm for Maxton (CP3) giving you 2:33 to make it to finish in time. All of these times are well ahead of the official cut offs, and are based on only a 5% slow down so assume you'll be finishing strong. <br />
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The official cut off times for the second half effectively require a negative split, so if you are struggling to beat them then you will almost certainly not make the 10hr cut off. <br />
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Realistically I think one should base your cut offs from my splits if one wants to have a chance of making it back before the 10hr cut off. If you look at the average pace required it's ranges from 14:37 min/mile pace for the first leg through to 17:39min/mile pace for the slowest leg between Rhymer's Stone and Maxton. This means for all legs you'll need to do a substantial amount of running on the flatter and downhill sections to balance the uphill walking sections.<br />
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If you expect to be close to the 10hr time limit then I'd recommend making sure you pace efficiently and start easy with run/walking strategy right from the first section. For reference running for 10 minutes, walking 10 minutes at 10min/mile and 20 min/mile respectively, will give you an average of 13:20 min/miles which is under the pace required for all the legs for a 10hr finishing time.<br />
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<h4>
My own race goals and pacing strategy</h4>
Looking at my training logs I look to be in a similar shape to what I was for last years Three Peaks race so will expect a time in the 6:15 to 6:45 range is possible so will be printing off the 6 to 7hr splits and use this for reference as I progress through the race. <br />
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I will pace myself minute by minute using my heart rate monitor. At last year's race I average a heart rate of 158 beats per min (bpm), but slowing down in the last 8 miles due cramp brought the average down. For this years River Ayr Way (RAW) Challenge I finished in 6:15 with an average heart rate of 160 bpm so expect if I can avoid cramp this year I should be able to achieve a similar heart rate.<br />
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When racing one can't precisely run to a specific heart rate so one just tries to stay within a small range around the target heart rate, with the range starting slightly lower in the first miles and moving higher in later stages as heart rate drift takes affect. Practically this will mean aiming for a 155 to 160 HR in the first few miles, then 158 to 163 for the bulk of the race and 160+ in the final miles.<br />
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As I'm racing I'll try and finish as strongly as I can and leave everything out on the trail. This means if I have the energy and legs for it will happily ignore the HR monitor range once I know I'm going to make it safely back. In the RAW I got my heart rate up to 180 in the finishing sprint and all going well will do something similar this Saturday!<br />
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My goals for the day are:<br />
<ul>
<li>Platinum : sub 6:10</li>
<li>Gold : sub 6:20</li>
<li>Silver : sub 6:30</li>
<li>Bronze : sub 6:45</li>
</ul>
For all those racing, good luck and see you on the start line :-)Robert Osfieldhttp://www.blogger.com/profile/16960356368117573952noreply@blogger.com0tag:blogger.com,1999:blog-2375743119306394670.post-61283045809444613962014-10-14T21:47:00.002+01:002014-10-15T11:13:19.422+01:00Cluanie RidgeOn Friday night I headed up north to stay up at the <a href="http://www.cluanieinn.com/index.asp">Cluanie Inn</a> with friends Colin and Neil - with the aim of walking the 7 Munros of the <a href="http://www.walkhighlands.co.uk/kintail/Glenshielridge.shtml">Cluanie Ridge</a> on the Saturday. We stayed in the Club House which is located in a separate building that sits alongside the main hotel building. The rooms were great, and on opening the windows we were treated to the sound of the Stags bellowing errie in the night. Welcome to the Highlands in Autumn!<br />
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On the Saturday morning will stocked up on a full Scottish Breakfast, packed the pack lunch that the Hotel provided in our rucksacks and headed off for our walk at half 9. Sun was shinning, wind was calm and the Stags were making themselves heard once more.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9eBobS0FMmFc8nlnBnY2RvzsOoiBYoUbhxxdM2iKl8x-c7hmP0Pwa1sSgwPjFyg1m7ERpTaVVcMMU1ufOiTgGKdEtU5LmD2syFHdKatL4KhmQwHfGPPhan60uPaJzO2s-WL3dYAyHaM0/s1600/IMG_20141011_092158918.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9eBobS0FMmFc8nlnBnY2RvzsOoiBYoUbhxxdM2iKl8x-c7hmP0Pwa1sSgwPjFyg1m7ERpTaVVcMMU1ufOiTgGKdEtU5LmD2syFHdKatL4KhmQwHfGPPhan60uPaJzO2s-WL3dYAyHaM0/s1600/IMG_20141011_092158918.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Neil and Colin, Ready for a long day of walking</td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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The start of the walk follows the private road between the Cluanie Inn to Tomodoun.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCkxHyz2pUQTOVCKfkS3QfY8dE2pkgmWfvxGwwcHFrIdlk2QIdzUxZJ0t58pnvOSkwHxL7s5McKY22TEPLAJjNqNqBdzUwSZKj4pM5VuniXrntmyZ-15PP1vx-NmbSmBvWlIBCx29FQ7w/s1600/IMG_20141011_092936259.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCkxHyz2pUQTOVCKfkS3QfY8dE2pkgmWfvxGwwcHFrIdlk2QIdzUxZJ0t58pnvOSkwHxL7s5McKY22TEPLAJjNqNqBdzUwSZKj4pM5VuniXrntmyZ-15PP1vx-NmbSmBvWlIBCx29FQ7w/s1600/IMG_20141011_092936259.jpg" height="216" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Looking north back torwards the Cluanie Inn.</td></tr>
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The road slowly climbs the lower reaches of the Southern Ridge, providing great views over Loch Shiel.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7wAUgy-9opEPQ5tCD502HCjJy366lsEPi4o3aTbn0_ULmpnqv5Nv2c3bphgpkZi2cbjQrsqi6iUvjcbSe6hcTuOUFpvGg2hfW5unq52X54Ws_lC9CKpSlBEaARplPmpFOcRKJF2I6Il0/s1600/IMG_20141011_095839120.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7wAUgy-9opEPQ5tCD502HCjJy366lsEPi4o3aTbn0_ULmpnqv5Nv2c3bphgpkZi2cbjQrsqi6iUvjcbSe6hcTuOUFpvGg2hfW5unq52X54Ws_lC9CKpSlBEaARplPmpFOcRKJF2I6Il0/s1600/IMG_20141011_095839120.jpg" height="358" width="640" /></a><br />
We ignored the first path up to first summit Creag a' Mhaim as Colin had done a recce back in August and found it to be boggy and hard going, instead we continued on the road to a path the south west end of ridge. The path is well maintained and zig zags it's way up to the top. The view looking back eastwards towards Loch Loyne was spectacular. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2pc9lMDQ1MJrD__8bTGK07cDCghjVsyawKkO6kvsdG7lYartWGTiotQM4imXgAG5nrsOjL7F9ZzujXM4AzwEA22mK5Sd-9e4rAtQj1lWDb6kKsGyFnR-_pXUvi3gRaUHTKSZqHTCo58g/s1600/IMG_20141011_114500873.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2pc9lMDQ1MJrD__8bTGK07cDCghjVsyawKkO6kvsdG7lYartWGTiotQM4imXgAG5nrsOjL7F9ZzujXM4AzwEA22mK5Sd-9e4rAtQj1lWDb6kKsGyFnR-_pXUvi3gRaUHTKSZqHTCo58g/s1600/IMG_20141011_114500873.jpg" height="248" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">View from half way up Creag a' Mhaim, looking east towards Loch Loyne</td></tr>
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We got the summit feeling fresh and revealing in the great weather and stunning views.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcMWZuelM2IzgiFzXeB9CNHbX19kWaHXoLwCMyD99RK40Gvr025VsqiSBCZiZTOylbjYDQB04nHgRVT8GN8na1JOf7udgB9LLu2lRPlDVJF-qbCfEjgTPFTDgonCTkxTIu7ooXSvQCntM/s1600/IMG_20141011_123147436.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcMWZuelM2IzgiFzXeB9CNHbX19kWaHXoLwCMyD99RK40Gvr025VsqiSBCZiZTOylbjYDQB04nHgRVT8GN8na1JOf7udgB9LLu2lRPlDVJF-qbCfEjgTPFTDgonCTkxTIu7ooXSvQCntM/s1600/IMG_20141011_123147436.jpg" height="234" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Summit of Creag a' Mhaim, 947m</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSmynTamfnPPgn3VH8GeKc9bNV6l-6oDcwjNUyTG_Vg7wLJWZM6El2KsVCdqG8evjL1ywy7uDRhViz60lGSGp0E44aDnwFcEcUgnMSkuX_eJZTFRwSv59JOIWTKxUOROnn3G0Yb_qV1OI/s1600/IMG_20141011_115401619.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSmynTamfnPPgn3VH8GeKc9bNV6l-6oDcwjNUyTG_Vg7wLJWZM6El2KsVCdqG8evjL1ywy7uDRhViz60lGSGp0E44aDnwFcEcUgnMSkuX_eJZTFRwSv59JOIWTKxUOROnn3G0Yb_qV1OI/s1600/IMG_20141011_115401619.jpg" height="244" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Viewing looking north towards Loch Shiel</td></tr>
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The Cluanie Ridge was stretched out before us, all the first summits were clear of cloud, but the end of the Ridge had their heads in the clouds.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUpEqig29fe3D5xJ0L099C_dhMQ0gRHF3E7iDz0eexhyphenhyphenTWl6N_J_jCs2OnzVAezcyTc5mfmsQ_6oQWd-hNy6upF65ybLzU9oGu45Us3ppExZ3cZmbaKYkMX4j7ZTUeKX0HiNSZjVihMuc/s1600/IMG_20141011_115340903.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUpEqig29fe3D5xJ0L099C_dhMQ0gRHF3E7iDz0eexhyphenhyphenTWl6N_J_jCs2OnzVAezcyTc5mfmsQ_6oQWd-hNy6upF65ybLzU9oGu45Us3ppExZ3cZmbaKYkMX4j7ZTUeKX0HiNSZjVihMuc/s1600/IMG_20141011_115340903.jpg" height="216" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">View looking West along the Cluanie Ridge</td></tr>
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As there was six more Munroe's left to cover we didn't hang around, and jogged the descent down to the ridge and headed onto to next summit Druim Shionnach.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1J-lyi1OwZto_2MOKFEvvyCnIgIvtZleTnkYLNKn6BQka050kyIWIBhMuCQ283RfJnU4svJL4LuEWnUZWKlnBD3S-USQd56-Atglcz3mwP5dluakG6sFrxUZv_MhyU0JJSPLRdzVcem8/s1600/IMG_20141011_123210193.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1J-lyi1OwZto_2MOKFEvvyCnIgIvtZleTnkYLNKn6BQka050kyIWIBhMuCQ283RfJnU4svJL4LuEWnUZWKlnBD3S-USQd56-Atglcz3mwP5dluakG6sFrxUZv_MhyU0JJSPLRdzVcem8/s1600/IMG_20141011_123210193.jpg" height="244" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Looking west from ridge towards Druim Shionnach</td></tr>
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The southern side of the ridge gently slopes away and is covered with grass, heather and rocks and makes for good running. The northern side of the ridge drops away steeply into cliffs, one would want to take care when in cloud, thankfully it was clear at this stage.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-Ww74jCcl5dhrGJu9H1CTkOUbjfcwSYJsmuhsAN9J9HCl8qRwUMSsnioNVBT1ysTPfFKHaJacOFflPwQJ-i411fzRY816uOLswjCtXoQf5W3Wuj52L6-0aqvnXogLdanIlbHRgbWij6w/s1600/IMG_20141011_124543446.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-Ww74jCcl5dhrGJu9H1CTkOUbjfcwSYJsmuhsAN9J9HCl8qRwUMSsnioNVBT1ysTPfFKHaJacOFflPwQJ-i411fzRY816uOLswjCtXoQf5W3Wuj52L6-0aqvnXogLdanIlbHRgbWij6w/s1600/IMG_20141011_124543446.jpg" height="640" width="358" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Looking back east towards Creag a' Mhaim</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiol3o49190mmbwcMbGfigDzDD925uSSdE5FXwubvkscCLcK-QUccv8ffA8ty7jqYHYT1kyw9SoBIlzpG-Ncylp01LsZAhJIDf75aYreNxnlYRB8Ny4WIANy5k8tbVcchRnwZIFLLFoitk/s1600/IMG_20141011_124651048.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiol3o49190mmbwcMbGfigDzDD925uSSdE5FXwubvkscCLcK-QUccv8ffA8ty7jqYHYT1kyw9SoBIlzpG-Ncylp01LsZAhJIDf75aYreNxnlYRB8Ny4WIANy5k8tbVcchRnwZIFLLFoitk/s1600/IMG_20141011_124651048.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Druim Shionnach summit cairn, looking west towards the next Munroe, Aonach air Chrith</td></tr>
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We arrived at Druim Shionnach, 987m, pretty quickly, paused from some quick photo's, even some cheesy ones!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgx-vaM-9GrCsdmRGqu_3bemTgtczHUu3fq-DpOUceMF7eY8DfYq4in6E85j92TgSdR_Djbs9wWoeSCwjAvrBmGlV64ByHD8ygn5nS6rrHInaaiapNwNPHaN0OOCMf98iSI1RrwSc3VPCM/s1600/IMG_20141011_124736150.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgx-vaM-9GrCsdmRGqu_3bemTgtczHUu3fq-DpOUceMF7eY8DfYq4in6E85j92TgSdR_Djbs9wWoeSCwjAvrBmGlV64ByHD8ygn5nS6rrHInaaiapNwNPHaN0OOCMf98iSI1RrwSc3VPCM/s1600/IMG_20141011_124736150.jpg" height="236" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Neil pointing out where we'd come from - the Cluanie Inn.</td></tr>
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Progress to next Munroe was slower thanks to the steady climb up to the highest point on the ridge - Aonach air Chrith at 1021m.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdd-3lX-XcvfXePnsR6tb15v6HM3Rvc3XXx1j-SeG8e7RoW3fUqLWl0S961YTWqnz3ZGRnU1dgR-8_yjtVm5gXUw3hNz4l1DJOlJEAjQY2L3X2WDxG6tOz0eKTiaGZcL8as1hOyuZ_F0E/s1600/IMG_20141011_131544125.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdd-3lX-XcvfXePnsR6tb15v6HM3Rvc3XXx1j-SeG8e7RoW3fUqLWl0S961YTWqnz3ZGRnU1dgR-8_yjtVm5gXUw3hNz4l1DJOlJEAjQY2L3X2WDxG6tOz0eKTiaGZcL8as1hOyuZ_F0E/s1600/IMG_20141011_131544125.jpg" height="359" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Aonach air Chrith</td></tr>
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Once passed the summit the path is initially just grassy and gentle, but then descends via some of the most technical crags on the route.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit64OaRQmHOIKbxtiMhMuQ8NMlk_PoLnmKYsQr9ldQlkn2qfPjbweXxS__vOTxEv0xODTKTBXK89tCm62IGfpmzxuzVoucfqGSEjIGlDRkjHwLf64eIhbpMHy6UmhAPl-ZEdZ3Ah-yQC4/s1600/IMG_20141011_131552506.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit64OaRQmHOIKbxtiMhMuQ8NMlk_PoLnmKYsQr9ldQlkn2qfPjbweXxS__vOTxEv0xODTKTBXK89tCm62IGfpmzxuzVoucfqGSEjIGlDRkjHwLf64eIhbpMHy6UmhAPl-ZEdZ3Ah-yQC4/s1600/IMG_20141011_131552506.jpg" height="358" width="640" /></a></div>
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We caught two fellow walkers on the descent down the crags, they were planning to do all 7 munros, but suspect they will have been too slow to do it before nightfall as we only just managed it.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhk3XD5FWYpURZzYc9j973R3Q-VJp5DgykfT2olN8Agp1CbwKUFKEaBa7YRAsjzOSh6QRNrabt3Q76kseYIDaOpBoa3QzZnMDMnEjH2ifZM0lqFTgbPsSpjWtLxCxdN-5yYK_dHqb_tM0/s1600/IMG_20141011_133955571.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhk3XD5FWYpURZzYc9j973R3Q-VJp5DgykfT2olN8Agp1CbwKUFKEaBa7YRAsjzOSh6QRNrabt3Q76kseYIDaOpBoa3QzZnMDMnEjH2ifZM0lqFTgbPsSpjWtLxCxdN-5yYK_dHqb_tM0/s1600/IMG_20141011_133955571.jpg" height="359" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Looking back to the craggy descent, looks rather more benign than it was.</td></tr>
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It was now after nearing 2pm and while making good progress still didn't have lots of time to complete the walk before nightfall so, inspired what we do in ultra-marathoning, we eat our sandwiches on the ascent up Maol Chinn-Dearg. Some of the ascent was rather craggy and steep so one breathed in half of our sandwiches.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjJ-fVmv4Ke1h4TUUcg767ayXho_XRziOuDdKHc6QNX5Ng63cgClcGlLPAlDu_L1pX6UxGwMbWGxlq5JQKkmPxIcth-Ndm2m4x0iO_Ulg1CoGi29OopviIR0Yzlwt2tNwf9ryyiokgXuc/s1600/IMG_20141011_140725155.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjJ-fVmv4Ke1h4TUUcg767ayXho_XRziOuDdKHc6QNX5Ng63cgClcGlLPAlDu_L1pX6UxGwMbWGxlq5JQKkmPxIcth-Ndm2m4x0iO_Ulg1CoGi29OopviIR0Yzlwt2tNwf9ryyiokgXuc/s1600/IMG_20141011_140725155.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Maol Chinn-Dearg summit, 981m</td></tr>
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The further west we went the lower cloud base was so when we arrived at the summit of Maol Chinn-Dearg we were in cloud for the first time. As the wind had picked up we didn't hang around at the summit and headed west once more and down out of the cloud.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidJuYU7jjZzxzYG13orenK6MLJdF05mrgGPKacNUZE6-wG94CGOIS0d4snHfYSJOBd0jCsoRP4qGICc6XK2WU95TaIHOjWgNmxPi1ijeymm4ovlLOgE0y9GkzGiElyP9rDnU2uJ39grr4/s1600/IMG_20141011_141215551.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidJuYU7jjZzxzYG13orenK6MLJdF05mrgGPKacNUZE6-wG94CGOIS0d4snHfYSJOBd0jCsoRP4qGICc6XK2WU95TaIHOjWgNmxPi1ijeymm4ovlLOgE0y9GkzGiElyP9rDnU2uJ39grr4/s1600/IMG_20141011_141215551.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Looking south towards Loch Quoich</td></tr>
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The descent from Maol Chinn-Dearg and traverse of the ridge to Sgurr an Doire Leathain offered lots of good ground so were were able to jog most of it.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiTp0wxSxD31QQh7SURCWM_hVQozdtj-ZOm9tqWqN5dsJaiy7eX363900GWOAJ6HSQtOuIe6kPgYEcQzwy7p0NN_f6AO-5WyQctdJMsZ2E9ud6AONRV5bHu-SZQOsiMD-L6tZ-q9R5hXM/s1600/IMG_20141011_141220218.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiTp0wxSxD31QQh7SURCWM_hVQozdtj-ZOm9tqWqN5dsJaiy7eX363900GWOAJ6HSQtOuIe6kPgYEcQzwy7p0NN_f6AO-5WyQctdJMsZ2E9ud6AONRV5bHu-SZQOsiMD-L6tZ-q9R5hXM/s1600/IMG_20141011_141220218.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">View west towards Sgurr an Doire Leathain, hidden in cloud</td></tr>
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Just before the summit of Sgurr an Doire Leathain the wind picked up and drizzle was falling so for the first time we all donned our jackets.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggoV3dnpf1FFHUBZvTYqIPjGIUrXD3Z0CehyYzTtUIWh2Ld0PxlyFIKIlSwQpjfpYGxXbhywu-O_-9YH-syaMVW1mFvrHUhqhT8eBo9qAAtstrLu5oXxaVGwdPhuhLEUMjFcJyQ_B49ZM/s1600/IMG_20141011_145025841.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggoV3dnpf1FFHUBZvTYqIPjGIUrXD3Z0CehyYzTtUIWh2Ld0PxlyFIKIlSwQpjfpYGxXbhywu-O_-9YH-syaMVW1mFvrHUhqhT8eBo9qAAtstrLu5oXxaVGwdPhuhLEUMjFcJyQ_B49ZM/s1600/IMG_20141011_145025841.jpg" height="640" width="358" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Just before the summit, looking back east</td></tr>
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The summit of Sgurr an Doire Leathain at 1010m was well in cloud so no views to admire, so again headed on after the obligatory photo.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6XZBBj2BrWD5lsR0fIW5_pBKJxrTlXTjEh_kzDgUQ2g8kvckrSb4f_3ZXaoFX_20HKkhRYMihTVQmp2tgeR4LMnjc9-PMv2mBbnvmqbwmEjRw1NmCseICm00hj9GMo_npvmKpBXkwPco/s1600/IMG_20141011_145642640.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6XZBBj2BrWD5lsR0fIW5_pBKJxrTlXTjEh_kzDgUQ2g8kvckrSb4f_3ZXaoFX_20HKkhRYMihTVQmp2tgeR4LMnjc9-PMv2mBbnvmqbwmEjRw1NmCseICm00hj9GMo_npvmKpBXkwPco/s1600/IMG_20141011_145642640.jpg" height="640" width="358" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sgurr an Doire Leathain summit, 1010m</td></tr>
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During the descent from Sgurr an Doire Leathain the clouds opened up briefly and we were rewarded by a great cloud scape, with clouds above and below us, with an occassional ray of sunshine breaking through it all.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWfaJSiKlK0LTs8dpmMDUByc_qf-ItAx8J8Mg5yA5deG4MtZpfEh0cvlXtslVh5zQ55PUBsGl8HsmM6NlE91r53x2wcNKFyaoEmdEvIb6JOzvQsAqfQvdiJbasT7ufGxagQokTZgobRrM/s1600/IMG_20141011_152243080.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWfaJSiKlK0LTs8dpmMDUByc_qf-ItAx8J8Mg5yA5deG4MtZpfEh0cvlXtslVh5zQ55PUBsGl8HsmM6NlE91r53x2wcNKFyaoEmdEvIb6JOzvQsAqfQvdiJbasT7ufGxagQokTZgobRrM/s1600/IMG_20141011_152243080.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Cloud scape on the descent from Sgurr an Doire Leathain</td></tr>
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The next munroe, number 6, Sgurr an Lochain should have offered great views of the ridge spread out to the east, but alas was in cloud.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjusZVe8w_C0VQ10mYRMtRFcmr-tGjCAXFg7ezJm13LEFkrdJ-v4BO2G2tVig8Yy4EhbBkxYsKKFsjRNQ15tozdBmQTq4lWSNsiivkhj3_JYTPppyGKzkQD_AbM-jiaIA-lBOAf2OvY_Ss/s1600/IMG_20141011_153252294.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjusZVe8w_C0VQ10mYRMtRFcmr-tGjCAXFg7ezJm13LEFkrdJ-v4BO2G2tVig8Yy4EhbBkxYsKKFsjRNQ15tozdBmQTq4lWSNsiivkhj3_JYTPppyGKzkQD_AbM-jiaIA-lBOAf2OvY_Ss/s1600/IMG_20141011_153252294.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sgurr an Lochain, 1004m</td></tr>
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Having followed the path continuously all along the ridge it felt natural to keep following the path at the summit, and being in cloud there was little to hint that it might be in the wrong direction. I was a bit unsettled though as I recalled Colin showing me the map earlier in the walk and mentioned that one of the summits had a short out and back section.<br />
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We got out the first compasses to double check the direction of the path we were on, were expecting west, but it suggested we were heading north. This just didn't feel right as we never recalled making a right turn at any point during the ascent. A second compass agreed with the first. But still we weren't convinced, finally smart phone with compass agreed as well. Three blokes think west, three compasses say north.<br />
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Out comes the map on Colin's phone, then the actual OS map. Yep there is an out and back on this munroe, with a T junction just before the summit that we missed. We back tracked and eventually found the path to the right heading off to the west. Relieved to have caught our navigation mistake before it we wasted too much time/risk heading off down a very steep descent, we then made our way down out of the cloud and heading back west towards the final Munroe of the day - Creag nan Damh.<br />
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I polished off the last of my food just before the ascent and enjoyed this final climb. Neil and Colin were reporting being pretty knackered on this climb, but with all my ultra races and training found myself nearer the end of journey still with plenty of energy. The last hundred foot of the climb I just let rip and ran up to the summit, bounding up like an excited puppy. <br />
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The summit was only just in cloud so we get occasional hints of views around. It was no 4:50pm with the first hints that sunlight was diminishing. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2OIxdB5jRkV1CET-LkIPYkBi1scghw2iCNLz9RDXs1bYVyAeuV3V58aPm5qddVAXKflPefulUWLegrBaWx9W-y6t_WiR33tCNuPjymTWrQcBM_O7NhWktfa-2fOZdMX4n7msRwoH4WT8/s1600/IMG_20141011_164030398.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2OIxdB5jRkV1CET-LkIPYkBi1scghw2iCNLz9RDXs1bYVyAeuV3V58aPm5qddVAXKflPefulUWLegrBaWx9W-y6t_WiR33tCNuPjymTWrQcBM_O7NhWktfa-2fOZdMX4n7msRwoH4WT8/s1600/IMG_20141011_164030398.jpg" height="166" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Creag nan Damh</td></tr>
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Colin produced a hip flask with Highland Park Single Malt Whisky so we all celebrated with a invigorating swig and then followed the ride down to the south west. A little way from the summit the route heads down to the foot of crag that you then have to scramble up. Behind the summit of this crag the sun shone through the cloud and evoked a scene that would have been placed in a druid ceremony. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3rgyhqzIo8l4lNNVZ197pXue3Vu40fE7DiTMIb09sOAzpV4FNVbWyk2cELb42Du-XOuyxEb7NxSWSOTq3uhKtUe4MF476a1zN5IemS1olYT9BGx_EYUB4uoS2yP9SpTrFv6Uvv0CZKeY/s1600/IMG_20141011_165220255.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3rgyhqzIo8l4lNNVZ197pXue3Vu40fE7DiTMIb09sOAzpV4FNVbWyk2cELb42Du-XOuyxEb7NxSWSOTq3uhKtUe4MF476a1zN5IemS1olYT9BGx_EYUB4uoS2yP9SpTrFv6Uvv0CZKeY/s1600/IMG_20141011_165220255.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Last scramble before the final descent.</td></tr>
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The scramble up required some good stretches off the arms and legs to get to the required hand holds and foot holds, all made a little tougher by being over 7 hours into the walk and having bagged 7 munros. The view back down the crag was impressive though!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1QhHsAw3elo90BLQ0Hrebiuqymg4zFKtr7tO7S8ser0-LK2AiMyIsigaxLizVY0uhoFtOB5FzcOTcSRUm6_Vt3r7u1PVqMFA-cR16EKNWcm1BILfse656CqrSjmcQh0NHl3SwH85wrxU/s1600/IMG_20141011_165923542.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1QhHsAw3elo90BLQ0Hrebiuqymg4zFKtr7tO7S8ser0-LK2AiMyIsigaxLizVY0uhoFtOB5FzcOTcSRUm6_Vt3r7u1PVqMFA-cR16EKNWcm1BILfse656CqrSjmcQh0NHl3SwH85wrxU/s1600/IMG_20141011_165923542.jpg" height="359" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">View back down the scramble crag</td></tr>
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As we descend the ridge we finally got out of cloud and were rewarded a great view down the glen to sea Loch Duich.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjy4wQCz9p-xIN_4psGbtzWw5dVrjDxQaQ5OrY-hWIq7DHHY8s0ry1YYeQV7PjATq_inMT2AwYtTHP2V2TRKaNX_GVHUo7Aeeey6eEVXavcXjSXRCJwkmJJlFiQmzjaKZF6-EfuOK_ThnA/s1600/IMG_20141011_165933123.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjy4wQCz9p-xIN_4psGbtzWw5dVrjDxQaQ5OrY-hWIq7DHHY8s0ry1YYeQV7PjATq_inMT2AwYtTHP2V2TRKaNX_GVHUo7Aeeey6eEVXavcXjSXRCJwkmJJlFiQmzjaKZF6-EfuOK_ThnA/s1600/IMG_20141011_165933123.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">His raised his arms and the clouds parted revealing the way ahead</td></tr>
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We could see the forest next to where the car was parked so it felt very much like we we'd back down soon. The descent down to the bottom of the glen was wet, muddy, slippery, steep and slow going. My right knee became pretty painful with the constant twisting steps down. Colin and Neil were both having their own battles too.<br />
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It took us another 1:40 to get down to the car, only 2 1/2 miles away but it was a real slog. It felt like the end of the glen never got any nearer, and the path that we hopped would improve as we got to the bottom of the glen never improved, only got boggier.<br />
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One final hurdle was a small river we had to cross, we couldn't spot any bridge so stepped across the stones, Neil with his long legs made it across without incident, me and my short legs ended up slipping and only just avoiding getting wet, while Colin slipped on the first stone and ended up in the drink and waded across the rest of the river.<br />
<br />
Once over the rive it was easy walking back to the car, just before it got dark. By the time we had driven the 6 miles back up to the hotel it was dark. One more surprise was awaiting us - right next to our accommodation three female red deer were standing close by and looking right at us. They didn't show any fear, were calm and just watched us.<br />
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<tr><td class="tr-caption" style="text-align: center;">Deer at the Cluanie Inn</td></tr>
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Speaking with bar staff later it turns out that visitors often feed the deer so they often come looking for easy picking. After a good meal, a few beers and lots of banter we finally turned in.<br />
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The next morning we work to brilliant, unfortunately Colin needed to be back in Aberfoyle to be with his family so we all headed back home straight after breakfast.<br />
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Not before a few final photo's. The following captures the Cluanie Ridge in all it's glory. Sadly the staff accommodation and generator and equipment rather spoiled the otherwise epic view. <br />
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<tr><td class="tr-caption" style="text-align: center;">View of the Cluanie Ridge from the Cluanie Inn.</td></tr>
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The drive home was stunning, especially the descent down to Loch Garry, the Loch sparked in the early morning sunshine whilst banks of mist boiled around the loch, forest and hills producing scenes of jaw dropping beauty. Alas we were in too much of hurry to stop and take photo's, so I only have memories of this. If only I had a means for downloading images from my head... Just wait a few more decades perhaps...<br />
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<br />Robert Osfieldhttp://www.blogger.com/profile/16960356368117573952noreply@blogger.com0tag:blogger.com,1999:blog-2375743119306394670.post-80090150132410737352014-10-08T22:23:00.000+01:002014-10-09T08:53:09.252+01:00(Note quite) Great Scottish Run 2014 : Race Report<h3>
Pre-race Journey </h3>
My last week of preparation for doing the Great Scottish Run half marathon was a bit of train wreck - picking up four separate injuries, all relatively minor, but enough to stop me running through the week to give them time to heal. I wrote up this sorry week first my in <a href="http://trossachstrailrunner.blogspot.co.uk/2014/09/triple-taper-trouble.html">Triple Taper Trouble</a> post, and then the evening before the race in my <a href="http://trossachstrailrunner.blogspot.co.uk/2014/10/should-i-stay-or-should-i-go.html">Should I stay or should go?</a> post.<br />
<br />
The last roll of the dice to fix things was getting a good nights sleep on the Saturday night before the race. Despite being really tired and ready for sleep at 10pm I just couldn't get to sleep once I went to bed. Hour after hour of tossing and turning, occasionally getting up to break the cycle, my body just wasn't wanting to switch off. It's not unusual for me to struggle to sleep before a race, and it usually doesn't affect my performance too much, but on this occasion I needed the sleep to help patch up my calf injury. Finally at must have been around 5:30am I actually got some sleep.<br />
<br />
I woke at 6:40am before the alarms went off, I still felt tired but knew that the day had now begun and I needed to make a decision about whether to race and if possible before the alarm went off waking my wife Julia and the kids so they could have a lie in rather getting woken for no reason. On getting up I was amazed to find my right calf feeling comfortable so I quickly got dressed it my race kit and headed out the door for a half mile test run to see if I I was good to go.<br />
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The wee run went went, I was able to cruise along comfortably at sub 7 min/mile pace. Chuffed and relieved I got home and began the process of getting Osfield clan up, fed and out the door. We headed off to Glasgow at 9:00am, arriving just before 10am. We got parked and even had some time for some pre race shopping, heading into Forever 21 - we have three girls under 15 so sometimes one just has to go clothes shopping!!<br />
<br />
My friend, Neil, based in Glasgow was also doing the half marathon so we met up and eventually coaxed the girls out of shopping mode and joined the masses all heading to Gorge Square. When we arrived the White Wave runners were already well into assembling so I didn't have long to soak up the atmosphere together.<br />
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<tr><td class="tr-caption" style="text-align: center;">Julia and I, just after arriving at George Square </td></tr>
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I stripped down into my race kit and then searched for a way into the White Wave section. The barrier separating the square from the runners was unbroken all the way to far end of the Square where I got into throng.<br />
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Rather taken aback my just how many runners were lined up ahead I guess that surely thousands wouldn't be ahead of me at the finish so the nearer to the start I could get the less over taking I'd need to do. I weaved in and out until the "Warm Up" session began. <br />
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I'm really not the one of pre race aerobics, I'll go for a jog, do a couple of strides, perhaps some gentle dynamic stretches. The whole crowd around me was getting well into, arms waving, trotting on the spot. I played along doing a subset that I felt would warm me up, but stopped playing once the "Motivational Aerobics Guide" started directing everyone to do static stretches, telling us it's the most important part of warm up and required to prevent injuries. I couldn't believe that someone so clueless sports science was being paid to guide tens of thousands on runners. Pretty well everyone around me joined in with the static stretches. Jikes, does no-one take any interest in studies into sports science?<br />
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My girls who were stationed just next to the start amused themselves that I'd be shaking my head at the insanity of doing static stretches before a race as they know me too well. They also noted the fact that the elites were not following the warm routine, or doing static stretches, they were jogging and doing strides for warm up...<br />
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<tr><td class="tr-caption" style="text-align: center;">Ready to race</td></tr>
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Thankfully the "Warm Up" finished and left us a few minutes with the announcements of the who was attending in the elite field. Haile Gebrselassie was last to be announced and got a great roar of support from the field.</div>
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<h3>
Race plan:</h3>
11 days before the race I had a great 8.3 mile tempo run, where I gradually increased pace from a 6:44 pace down to 5:50 paced last mile, my average pace for the route was 6:32. My average HR was 171, pretty high for a tempo run but then it was the fastest tempo run I had ever run, the last mile my HR was reached 180 but even with this high heart rate my breathing was under control and my legs felt strong and responsive. The speed came easy.<br />
<br />
This tempo run really set expectation high, if I could run that well again on race day a big PB would be mine for sure, perhaps even 1:26 or below. My Trossachs 10k just after my temp run I nailed as well. 6:22 pace at an average HR of 174.<br />
<br />
Then things fell apart in the last week with injuries and enforced rest. My resting HR had also gone from 44 mid-week to 50 by the end of the week. Even with my right calf and feet healing up through the week I was still aware that my calves were twitchy at night Then straining my calf turning over in my bed two days before the race was just crazy. I had gone from a finely tuned athlete to a twitching, creaky tinder box.<br />
<br />
So race plan of a big PB at run well below 6:40 pace turned into a plan to try and bag a PB, this meant a sub 1:28:58 time, or 6:47 pace. With all the strides I've made in fitness this year I still felt that this should be doable. For simplicity I set myself a loose guideline 6:40 pace as this is exactly 9 mile in a hour, so hitting 3, 6 and 9 miles at 20, 40 and 60 minutes respectively. If I could manage this then I'd be on for a 1min 30 sec PB.<br />
<br />
The half marathon race I ran back in 2010 when I set my PB my average HR was 169, but that day there was a frost, so expected on normal running day to see a high average HR. My analysis of HR vs time during races suggested an average HR of 170 to 171 was likely range I might be able to achieve, so planned to race at around this HR for the majority of the race race, and let my HR go higher during the last two miles racing to the finish.<br />
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<h3>
Race start: </h3>
The starters gun went off, the crowd roared by nothing happened for all those around me. After a few seconds we all begun a shuffle forwards then a walk, then as we progressed to the start line proper we finally got into a jog. I haven't been in really big race since like this since the Edinburgh Marathon back in 2010 so it was a bit of shock.<br />
<br />
Once across the line we were into an easy paced run, no-one around me seemed to be racing, it seemed more sedate that many ultras I've done. I looked in and was dumb struck by the sight of the sea of runners ascending the hill up St. Vincent's street. The road was completely packed with runners both across and up the road. I really have no clue how many were ahead, but it seemed like thousands.<br />
<br />
The shear number of runners ahead and the easy pace that all were moving at was not at conducive to me doing a PB, 8 min/mile pace wouldn't do so I picked up the pace and begun weaving between runners, squeezing along the curb between the runners and crowds.<br />
<br />
By the top of the hill there was a little more space, and to cheer us along a large Choir was singing with great spirit which was fun to witness. Down the other side of the hill the field stretched out as far I could see and I did my best to relax and let gravity pick up the pace for me. My pace dropped to sub 6 min/mile pace quite easily but suddenly my closing speed to other runners became a nightmare so quick footwork and dodging barriers and curbs was required.<br />
<br />
I charged to the bottom having picked up dozens of places by my HR had suddenly shot over 170, so I took note to ease off a little. It still felt I had lots quite a bit of time with the slow start so was expecting to behind my 6:40 target.<br />
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The 1st mile marker appeared shortly after we crossed the M8, with only 6:32 on my watch. I was rather perplexed at this, but also encouraged - if I had done the first hilly mile with all the congestion so fast then perhaps I might be on for a decent PB after all. After the week I had I knew not to get carried away, and with my HR creeping above 170 I deliberately eased off a little, and concentrated on running smoothly. Well as smoothly as one can when constantly trying to squeeze between slower runners.<br />
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<h3>
Motorway Racing!</h3>
The second mile took us up the slip road off the M8 and onto the Kingston Bridge. It's a bridge I've driven over my times so it was quite bizarre to crossing it on foot. The views were about as good as they get in Glasgow so I took it all in briefly between the weaving.<br />
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Mile two came and I had lots a little time with the climb over the bridge, then on the other side and on our tour of the South side of Glasgow. Mile three came in 19:47, comfortably under my target of 20:00, so I was still going well and the pace felt comfortably hard, but at this stage seemed like it would be manageable for the rest of the race.<br />
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My heart rate however was saying other things, it was now well heading up to the mid 170's, a heart rate that I'd see in 10k race, not with 10 miles to go in a half marathon. The day was only going to get warmer, my body wasn't going to magically find the pace easier, so either I'd need to get used to the super high heart rate and risk crashing and burning, or back off and accept that my PB was out of reach.<br />
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<h3>
Mile 3 to half way</h3>
The second half of the 4th mile the route ascends up St. Andrews Drive, I continued to steadily pass other runners, weaving my way through or going round the outside. The hill came at a cost hough, my heart rate headed up over 175 for the first time, and I also had dropped behind my target of averaging 6:40 miles.<br />
<br />
At the end of St. Andrews Drive the route turns left along Higgs Road, and as I approached this junction I say the lead 5 runners passed on the opposite side of road having just finished their loop through Pollock Park. It was great to spot them, but I didn't spot Haile Gebrselassie amongst them and so suspected that something must have been amiss for him. After the race I was saddened to see that he <a href="http://www.bbc.co.uk/sport/0/athletics/29485179">pulled out of the race</a>.<br />
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Soon after the route headed into Pollok Park, and when going past Burrell Collection I picked up a bottle of lucozade from the aid station. I figured taking up some fluid and sugar might be a good thing, but boy it's taste boggin. I was tempted to discard the bottle soon after picking it up, but for my race thought it better to at least get a couple hundred ml down. Yuck... the things you do when chasing a PB!<br />
<br />
Shortly after passing the Burrell you head up hill into woodland. The grip on my Nike Widlhorse was pretty crap on the greasy road, it's really a trail shoe, but still was annoying to waste a little energy on every stride. The hill takes you to the highest point on the route, but surrounded by trees there no vista, but it sure was nice to no be running through city streets for a few minutes.<br />
<br />
At the 6 mile maker my time was 40:19, so I'd slipped off my 6:40 average pace target, but with expected the downhills to come I'd be able to claw back some of this time. After the 6 mile marker there was the 10k timing mat, and I then expected a marker for the half way point, but none came. Instead we popped out of Pollok Park and back on Higgs Road, heading north.<br />
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<h3>
Half way to mile 9</h3>
The rate that I was passing runners was now beginning slow, partly due to the field spreading out a little at last, but also the differential speed was getting less. Was I slowing? Or was it simply that I had caught the faster runners?<br />
<br />
I passed through the 7 mile marker, with the aid of little downhill and pushing hard I had completed the last mile in 6:39. Achieving this had come at cost - my heart rate was now hitting 178. Also over the last couple of miles the first signs of muscle fatigued had started to make an appearance - both calves were feeling over used and had a little discomfort in my right knee.<br />
<br />
I passed through the 8 mile mark just before entering Bellahouston Park, with a flat mile just covered in 6:49, but with no let up in my own effort level, it was now increasingly clear that maintaining 6:40 pace wasn't going to be possible. My job now was to hang on for the best I could.<br />
<br />
For the first half of the race I had found the effort level "comfortably hard" but now it had just become "hard". For a little light relief at the 8.5 mile mark there was a commentator giving runners high fives and general proclaiming how great we looked and not long to go... It was a fun distraction to get into the spirit and given him and the others in the small crowd a high five too. <br />
<br />
Mile 9 came with a 6:51 mile, shortly after we headed out from Bellahouston Park. Just before leaving I got a view of my the House of the Art of Lover, back in 2000 I worked there for a year as a Virtual Reality Researcher so it was nice to see bit of personal history.<br />
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<h3>
Mile 10 to the finish</h3>
After exiting Bellahouston Park the route headed to Ibrox. The route was flat but I still felt it a struggle. While I was still catching groups of runners ahead, there was no often gaps in between so bridge the gap would take a while of running on my own. Another 6:50 mile passed, so I had started too loose the buffer I had built up ahead of my 1:28:58 PB. Any mile slower than 6:47 and I loosing ground.<br />
<br />
I just hung on for the best I could, and turn my thoughts to the last mile and half along the Clyde - I was determined to run this strong and put everything I had left out on the course. Just before mile 11 I runner behind me had start talking *really* loudly, I just wanted to concentrate on my winning own battle - not deal with bolshy runners that felt the need to comment on anything and everything.<br />
<br />
Eventually the runner passed with a gaggle of other runners wearing the same vest, then it dawned on - he was pacing a set of club runners and coaxing them all to PB's. This burst the bubble of annoyance that had built up. However, to just annoy me back they all cruised passed and despite my best attempts to stay with them they moved away. Running past the BBC centre we reached the mile 11 marker and I had slowed more, 6:54 now.<br />
<br />
Shortly after we went of the squinty bridge and then headed east along the north shore of the Clyde, 1.6 miles of flat tarmac to cover. The 12 mile mark seemed to take an eternity to reach. It was the home straight so I was steadily upping the effort level to try finish strong, my heart rate headed over 180. My calves and now my quads too were fried, every step was an effort and filled with pain. Despite the intense effort my pace was slowing, I passed the the 12 miler marker with my pace having slip to over 7min/mile pace for the first time.<br />
<br />
I tried my best to work out how much time I had left to do the last 1.11 miles to secure a PB, I had around 7:40 which meant that I'd had get back down to below 7 min/mile pace. For all my effort I just couldn't pick up the pace, my HR was heading over 180, I was in more pain than in another race I'd done this year, putting in more effort by the speed was just bleeding away.<br />
<br />
I set myself targets of runners to catch ahead but for the most part they just stayed the same distance ahead, but stronger runners passed us. I normally the one finishing strong in races, here I was with my body failing and no amount of will power could drive my legs faster.<br />
<br />
The painful drag along the Clyde eventually finished and after a quick left right we headed into Glasgow Green with the finisher line ahead. As the I looked down at my watch, I had a minute seconds left to get my PB, it looked possible but it was so hard to know just how far it was to the finish. The crowds were great and as I approached the finish it looked like I was going to so close. I gave it everything I had in the 100m sprint to try and secure a PB.<br />
<br />
I crossed the line and stopped my watch and walked forwards to clear the finish in a world of pain. Breathless, exhausted, my legs shattered. I looked down at my watch 1:29:02.<br />
<br />
4 seconds slower than my PB. All that effort, everything that I had to give, and I was 4 seconds too slow. My year long PB streak was over.<br />
<br />
Aarghghgh!!!!!<br />
<br />
<i>Stats: Average HR 175, Max HR 185 (during "sprint" finish)</i><br />
<i> 355th overall, 32nd in 45-50 age category, 1:29:02 </i><br />
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<h3>
Post Race:</h3>
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I collected my medal and goody bag and then headed out onto the Green to meet Julia and the kids. They had watched me finish from the Grandstand. We waited for Neil to finish, which he did in 1:48, rather outside where he'd like to have been, but work and life had got in the way of consistent training so it's a time he expected. Together we walked the mile back to the car and then had very enjoyable lunch at Neil's house on the Southside - thanks Neil :-)<br />
<br />
All afternoon I hobbled round in pain. My body had taken a bigger hammering than when I've done full marathons, really not far off where I was after running the 95 miles of West Highland Way back in June. I'll leave trying to work why I struggled so much to a follow "Lessons Learn Post".<br />
<br />
On the drive home, Julia thankfully drove as I was in no real shape to, but why I was shattered I didn't get to sleep. My daughters did though, payback is taking a photo and posting a photo of them, aren't they adorable ;-)<br />
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<tr><td class="tr-caption" style="text-align: center;">Drive home, three tired girls... who won't forgive me for this photo!</td></tr>
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<br />Robert Osfieldhttp://www.blogger.com/profile/16960356368117573952noreply@blogger.com1tag:blogger.com,1999:blog-2375743119306394670.post-85510021328164417932014-10-04T18:15:00.003+01:002014-10-04T19:06:50.127+01:00Great Scottish Run : Should I stay or should I go?This week was my designated taper week before tomorrow's Great Scottish Run. My original plan for taper week fell apart last Saturday when I bruised the ball of my right foot whilst running a storming race at the Trossachs 10k, and then made things worse in the evening by over straining my calf fatigued calf muscle when feed the family rabbit that lives in pen in our garden. Rolls ones eyes, I can run 95 miles but I can't even feed a rabbit... I wrote about this sorry tale in my previous post <a href="http://trossachstrailrunner.blogspot.co.uk/2014/09/triple-taper-trouble.html">Triple Taper Trouble</a> but in a comment after I recalled the best scene to encapsulate my predicament:<br />
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After being savaged I couldn't even run away, and had rest up for the week rather than do my usual taper. My injured calf began to clear up right away and was pretty comfortable by Tuesday. The ball of left foot was still sore though so I stayed off my feet avoiding walking and running.<br />
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The only training I did this week was to go out for a cycle on Tuesday putting in a 30 minute interval session. The session was broken down into 20 second sprints followed by easy cycling. This was a surprisingly tough sessions for my quads but didn't stress my calves or balls of my feet. All seemed to going well - one step forward!<br />
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After my cycle I put my kit in our washing machine, the door was playing up worse than usual and wouldn't lock and required a sharp kick with my left foot to get it to lock and start functioning. The kick worked, but was a bit too sharp and right afterwards the ball of my left foot started to hurt. Argghgh!!!! <br />
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Through the rest of the week I've rested up, no more fights with washing machines or rabbits and by Friday my calves seemed completely settled, and my the right ball of right foot was back to normal, and my left well on the way to settled down. I tried out a few calf raises and couple of short 20m strides and everything looked to be good to go. Yay :-) <br />
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All I needed was two more healing sleeps and I'd be back ready to race...<br />
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Then the night demons struck at 3:30am Saturday morning. I awoke from a dream and went to turn over and got a shooting pain right down my right calf. It was like the full length of a muscle fibre had just gone ping. This woke me up pretty quickly, I couldn't believe how I could injure myself just rolling over.<br />
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I ended getting up, massaging my calf and found my upper calf a little knotted, and the whole calf a bit tender, and painful when stretching it when flexing my ankle pulling my toes towards my knees. My left calf was a bit tender too. Both had felt fine for several days, and had felt strong, I hadn't done any training to stress them. Perplexed I tried my best to relax the muscles and relax mentally, and then got back to sleep. Sleep in theory being the time when our bodies repair damage so if was to have any chance of fixing myself in time I couldn't short change this aspect of the healing process.<br />
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Thankfully when I got up this morning the level of discomfort from my right calf had gone done substantially. It still felt tender and highly strung, but I could walk pretty comfortably, so perhaps all not lost quite yet.<br />
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Today I did two walks, one flat one of 40 minutes this morning, and another one for an hour this afternoon that included walking part way up the Callander Crags. The views were mixture of beauty and devastation - the damage from the storms from the beginning of the year is still evident.<br />
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<tr><td class="tr-caption" style="text-align: center;">View from the lower crags path looking towards Loch Venachar</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">On the crags path looking back towards Callander, first sign of storms</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Another 100m up the path, having climbs over two trunk covering path, view below path</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Further up, swathes of forest just felled like match sticks</td></tr>
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The park rangers haven't touched the crags path yet, so it's impassable without scrambling over lots of trunks that cover the path. If you want to know why the Crags race has been cancelled twice this year one only needs to look at these pictures.<br />
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After these walks and some more massage my right calf is still sore by it's certainly quite a bit better. I've tried a couple of short 10m jogs and haven't pulled up in pain, I'm not confident enough to risk running further today though.<br />
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The woodland up on the crags seem like nature is mirroring what is going on inside my calves. From the outside it all looks normal and healthy, but inside muscle fibres/trees have are in a bit of mess in places.<br />
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Which brings me to the big question. I'm I fit to run tomorrow? I don't know how to answer this one yet. The obvious one is to say pull out and not risk it creating a more serious injury.<br />
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The less obvious answer would be to look at what is actually going on in muscles right now. Just how bad could you damage your muscles fibres by just rolling over in bed? Were the fibres just not healed and ready to fail on a smallest load? Or perhaps it's just scar tissue that's binding muscle fibres together that has torn and the core of the muscle fibres is likely still in one piece.<br />
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Another possibility is might be that it's my central nervous system that hasn't properly wired itself up after muscle repair earlier in the week. Could the nerves serving my muscles be wired up in faulty way having not been exercise much during the healing this week? Could the walks today helped develop the neural pathways required to coordinate these newly repaired muscles?<br />
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For me to run tomorrow I have to believe that scar tissue and CNS issues are the primary cause for this hiccup and not a injury to the muscle fibres that will need to do the heavy lifting tomorrow.<br />
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Will another nights sleep fix things? Will adrenalin hide the discomfort and allow me to run when perhaps I shouldn't?<br />
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I still really want to do the race tomorrow. I still would love to lower my half marathon PB. I haven't run a half marathon since the Buchlyvie half in 2010 when I ran 1:28:58, as I've lowered all my adult PB's at other distances this year so know if I'm fit I should be able to beat it comfortable.<br />
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Should I stay or should go (and run!) ?<br />
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<br />Robert Osfieldhttp://www.blogger.com/profile/16960356368117573952noreply@blogger.com2tag:blogger.com,1999:blog-2375743119306394670.post-30023541295001480202014-09-30T20:56:00.003+01:002014-09-30T20:56:55.127+01:00Triple Taper Trouble<div class="separator" style="clear: both; text-align: center;">
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My training plan for the <a href="http://greatscottishrun.com/">Great Scottish Run</a> was a 3 week schedule of 1 week to recover from the 41 mile <a href="http://trossachstrailrunner.blogspot.com/2014/09/river-ayr-way-challenge-2014-race-report.html">River Ayr Way</a>, 1 week of training and for 1 week of taper - which is this week. Recovery from the RAW went exceptionally well and was back in proper training last week culminating with the <a href="http://trossachstrailrunner.blogspot.co.uk/2014/09/just-quickie-trossachs-10k-2014-race.html">Trossachs 10k</a> race where I did a course PB. All looked to be going perfectly...<br />
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Two injuries have since appeared, the first I was aware of immediately after finishing the 10k - the ball of my right foot was sore. I hadn't felt it during the race, in fact my whole body seemed in great shape during the race with no hints of injuries looming. My foot wasn't too sore though, but in the afternoon after the race I walked to and from Callander town centre with my family, only about 2 1/2 miles of walking but on a sore foot, so perhaps not the best treatment.<br />
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My second injury came about when feeding our family rabbit, it's hutch is in the garden and requires a little stretch to pop the feed in and this little stretch was too much for my fatigued right calf. <br />
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Why the "Triple Taper Trouble" when I only have two injuries to heal by next Sunday? Well this is the third race that I've now attempted to taper for and got it wrong by over doing training in the week before taper and then ending up injured or overly fatigued. The first compromised race was my <a href="http://trossachstrailrunner.blogspot.com/2014/09/killin-10k-2014-race-report.html">Killin 10k</a> back in August, the second was the RAW, and now the Great Scottish Run. The only one I haven't screwed up was the Trossachs 10k where I didn't taper and in theory used it as a training run. A race is race though, and I got carried away and ran a blinder, but am now paying for it...<br />
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I really should know better by now. I know my body is injury prone, particularly when adding high intensity training. Doing so many races so close together is probably a big factor too - a 10k race, three weeks, 41 mile ultra, two week, 10k race, 1 week, Half marathon race this Sunday. <br />
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My schedule won't end there I have a hill walk with friends along the Claunie Ridge the weekend following the half marathon, then two weeks later I'll be running the Jedburgh 3 Peaks Ultra Race. This means it'll be a four key races each with 3 weeks in between, with extra stuff added in between.<br />
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I am loving the training and racing though, I'm in the best shape of my adult life, having PB'd in all races I've done this year, the fitness is their to do a PB at this weekends half marathon and the Jedburgh Ultra at the end of October. All I have to get to the start line of each race in one piece, and excute them well.<br />
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So... back to familiar story, asking how to heal injuries within a week without loosing fitness. I explored this topic in my <a href="http://trossachstrailrunner.blogspot.com/2014/09/how-to-heal-injuries-as-quickly-as.html">"How to heal injuries as quickly as possible"</a> and it worked a treat for the RAW. <br />
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So far this week, on Sunday and Monday I rested up completely. My right calf muscle is one the mend already and while not ready to run on should be fine in another day or so. The tender area on ball of right foot is more of concern - it's settled a bit but still uncomfortable when I walk around the house.<br />
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Today rather than sit around an wait for my foot to heal I headed out for my first bit of cross training this year - I got on my bike and did a half hour interval session. I warmed up for 10 minutes with steady cycling then started a series of 20 second sprints with gentle cycling in between waiting for my heart rate to recovery to 130bpm before starting the next sprint. I managed 12 sprints before getting back to my house. Getting off my bike I looked like I'd lost my horse, waddling round the house awkwardly with my quads fried.<br />
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I followed up the interval sessions with hot bath. These hot baths can be as tougher than the training sessions as once your core body temperature gets up, your heart starts racing and sweat drips off you, it's not a relaxing bath to have. My body is getting better at dealing with heat though so am able to get through these hot baths OK now. These hot baths serve several purposes - gets you clean of course, but training wise the benefits are that it boost aerobic fitness adaptation and boost heat adaptation. <br />
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I will need to be careful with the cycling training - I don't want to go an introduce another injury before Sunday, but in general it's a low impact way of keeping the body tuned up. More hot baths will help retain the heat adaptations that I've built up from all the training. <br />
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A final bit of jigsaw will be getting as much good quality sleep as can this week to help my body heal the injuries. I don't always manage it, but I will be having a post lunch lie down each day to see if I can get a short nap. Even if I don't succeed in napping the quieten time will help lower stress and with it Cortisol levels and thus avoid suppressing my immune system when I need it most. <br />
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The night time sleeps and naps are when the bodies does the bulk of it's healing, which is why it's such an important part of getting back to full health and injury free. I have five more nights sleep left to complete the healing process, fingers crossed.<br />
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As the week progresses I'll see how my foot is and if it feels OK try out a walk, and if can complete it wihtout discomfort then the next day I'll try a short recovery run. Ideally I'd like to have a couple of runs at the end of the week to dial back into running and if possible do a little running at race pace - 6:40 min/mile pace is my target.<br />
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Fingers/toes crossed. Robert Osfieldhttp://www.blogger.com/profile/16960356368117573952noreply@blogger.com3tag:blogger.com,1999:blog-2375743119306394670.post-63139828607953196352014-09-28T18:06:00.001+01:002014-09-29T16:42:52.814+01:00Just a quickie : Trossachs 10k 2014 Race ReportAs part of my training for the Great Scottish Run (Glasgow half marathon on the 5th of October) I had pencilled in an Fartlek interval session last weekend, a tempo run mid week and left the option open for the <a href="https://www.facebook.com/pages/Trossachs-10k/324329751532">Trossachs 10k</a> race this weekend before I do a weeks taper. My tempo run on Wednesday went well but I overdid it in the last four miles putting them way 10k PB pace, so had DOMS for two days after. This put my idea of using the Trossachs 10k as my last speed session in doubt... would my overused calf muscles be ready by Saturday?<br />
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Thankfully Saturday dawned with sunshine, which always perks me up, and legs that had mostly settled with just a little residual fatigue - I was good to race. My parents were up for the weekend so drove myself and my two eldest daughter over to Aberfoyle for 10am. I entered and at registration got chatting with Prasad, a local hill running legend who would be racing the on the relative flat, it's all relative though... the Trossachs 10k is still quite a hilly course with around 300ft of ascent/descent. Prasad wen't on to win in it 32:30!<br />
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At 11am we all assembled at the start around and behind an arch made from Rainbow balloon's. The arch was to signify the charity that the 10k was racing money for, but structural problems with the arch meant that it had to be reduced in size from one that could span the road to one that could span just a couple of metres.<br />
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<tr><td class="tr-caption" style="text-align: center;">Even me and my mum look tall next to the starting arch :-)</td></tr>
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This little arch was placed at the start in the middle of road and we
all assembled around and behind it not really knowing what to do. This
was a bit of of "Spinal Tap" feel to moment. No time to dwell though,
as soon as we were assembled the horn went off and we all scrambled
through/around the arch. <br />
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My started a bit too far back from the front line of field so my first hundred metres were quite slow as I weaved through the field.<br />
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<tr><td class="tr-caption" style="text-align: center;">Shortly after start, plenty of road congestion, but sunshine so who minds? Not me :-)</td></tr>
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The start felt very slow as I weaved through the traffic. My GPS trace suggests I was doing 7 min/mile pace for the first 100m so not too bad really. I eventually got a bit frustrated an popped up onto the pavement and dropped to the pace to 6min/mile to get past the slowing field, and then slowed back down to pace pace once we turned right and up the first hill.<br />
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<tr><td class="tr-caption" style="text-align: center;">I'm the runner in blue on the pavement, getting a little impatient</td></tr>
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I knew from my Killin 10k PB (39:14) back in August, and my last tempo run that I was in good shape and should be able to do a course PB, but as the course is different to Killin it was hard to know just how fast I might do it in. I had attempted to go sub 40min at the Trossachs 10k three times before, failing each time as I slowed in the second half, my best attempt had been a 40:35 back in 2011. A sub 40 min time felt like a good target, this meant 4 min per km.<br />
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Half a km into the race and I had made my way into the top ten, and by the first km marker I was in 7th. The time was 4:08, ouch my slow start had meant I was quite well down on my target. The next km was on average uphill so was slow too, I went through in 8:10. Ouch.. A sub 40 min time wasn't going to come easy.<br />
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I was working comfortably hard, heart rate already up around the mid 170's - rather try and pull back the time quickly I just focused on running smoothly and keeping the effort level up to where I felt I could sustain it. The 3km marker came with good news, I went through in 12:06 so I was now just 4 seconds down. The 4km market came in 16:02 and I was slowly gaining on the 6th placed runner who was now only 30m ahead.<br />
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The half way point is always a key point in a race and my previous races at Trossachs 10k I had often got to the half way point just under 20 minutes. This year was no exception I went through in 19:58, the difference this year was how I felt - I was pushing hard but felt stronger and more control of the race. The second half has several more hills to tax ones legs so I knew the race wasn't in the bag yet.<br />
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I passed the 6km marker in 23:54, and 7km passed I was chipped some more time off my 4 min/mile target. Each km also felt like it passed quickly. Some races fatigued just warps time so every step, every marker seems to take forever, and previously couple times at the Trossachs 10k had been like this, with me desperately hanging on for the last few km trying to stay ahead of the 4min/mile target and loosing. This year was different, I was running faster and still had a little in reserve. <br />
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I had been catching the 6th placed runner from the 2nd km, and on the last hill before the 8km marker I got to within 5m on the ascent and waited till the descent to make a decisive move to overtake. I caught and passed strongly but knew the next few hundred meters were crucial, I couldn't just pass and then stay a few meters ahead if I wanted to secure 6th, I'd need to keep the surge going.<br />
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The last km you go from forest tracks and paths to tarmac path. The path is very slightly uphill and when running hard at the end of 10k it can really drag. For the first time in 8km I caught a glimpse of runners perhaps a couple of hundred meters ahead, I was closing the gap but they were way too far ahead to. I steadily wound up the pace to best I could manage, racing against the clock, I was confident of a sub 40 min time, but how far below?<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1O3NSlaqpazYFEZJMF5ZqD45FH-v6vlxPJ7g3jDMCE23uGfv-tQeVn4Tu7fUaO32TdksEoRt8FTdGc9JY0EFOvwE89uD7cK_uZ7hbYzKCQil5JblsCB_bckXlMxC7gydcL_71fAlE3mQ/s1600/DSCF7258.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1O3NSlaqpazYFEZJMF5ZqD45FH-v6vlxPJ7g3jDMCE23uGfv-tQeVn4Tu7fUaO32TdksEoRt8FTdGc9JY0EFOvwE89uD7cK_uZ7hbYzKCQil5JblsCB_bckXlMxC7gydcL_71fAlE3mQ/s1600/DSCF7258.JPG" height="480" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">100 meters to go, my dad captures me flying!</td></tr>
</tbody></table>
Massive crowds roared us in, ok, a few families and walkers, and for a bit of novely my dad was hear to capture it all.<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0R1bM8-XpOQfS60c3r9TZ7-dSusw2osB33LPFoCmw2Oye4DWf92Z6LjOjsZlGZ3C0oN2L8_HfLKsz6h0nQqHZoae6NC1SeFqRoRTLQGJ5g9hqgiJs2tLOAtssStOlGgCFws2e8kNQSKc/s1600/DSCF7259.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0R1bM8-XpOQfS60c3r9TZ7-dSusw2osB33LPFoCmw2Oye4DWf92Z6LjOjsZlGZ3C0oN2L8_HfLKsz6h0nQqHZoae6NC1SeFqRoRTLQGJ5g9hqgiJs2tLOAtssStOlGgCFws2e8kNQSKc/s1600/DSCF7259.JPG" height="480" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Having fun running flat out</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwTkckakjhXV1dCwmRZAFRe3L1rnsrx-biuMmEXU7x1WW24Y4YvXKhViEBmnotpvZ2PBXEA2O8t74gBhOeXeGXwxDMGRvxjFkp4QyFsAayYu8HmNcBZeHqB_1jjJTZGapMhH7QieJEdfY/s1600/DSCF7260.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwTkckakjhXV1dCwmRZAFRe3L1rnsrx-biuMmEXU7x1WW24Y4YvXKhViEBmnotpvZ2PBXEA2O8t74gBhOeXeGXwxDMGRvxjFkp4QyFsAayYu8HmNcBZeHqB_1jjJTZGapMhH7QieJEdfY/s1600/DSCF7260.JPG" height="480" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">50m's to go.</td></tr>
</tbody></table>
<br />
I passed through the rainbow arch and stop my watch, 39:34 in 6th place out of 76th finishers. A personal best for the route of 1:01. I was completely out of breath at the finish so struggled to chat to my family and friends for a minute, but I was totally elated on running such a good race.<br />
<br />
My thanks to Trossachs 10k organizers and marshals, it was another great race. Thanks also to my parents for their support, and to my dad for the great photos.Robert Osfieldhttp://www.blogger.com/profile/16960356368117573952noreply@blogger.com2tag:blogger.com,1999:blog-2375743119306394670.post-88693297032924734152014-09-22T20:47:00.000+01:002014-09-23T13:39:58.635+01:00Training for the Great Scottish Run (Glasgow Half)Today my race number and timing chip arrived for the Great Scottish Run, time to reflect on what my goals and training will be!<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi84q-qPwltuH1BNbnlfOfbCzijry82yTgIasMGnPmNt5D5znmV7hBvt_iIpQrZ-Sq5HS-NZ-6fvPdne-s6ZtwW045G52eLyKMdctNn4XEO1FOwFeK7_fhI_8TVb1WLudSVdbIgdWsoRgQ/s1600/IMG_20140922_191342989_v1.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi84q-qPwltuH1BNbnlfOfbCzijry82yTgIasMGnPmNt5D5znmV7hBvt_iIpQrZ-Sq5HS-NZ-6fvPdne-s6ZtwW045G52eLyKMdctNn4XEO1FOwFeK7_fhI_8TVb1WLudSVdbIgdWsoRgQ/s1600/IMG_20140922_191342989_v1.jpg" height="456" width="640" /></a> <br />
Curiously the number comes in two parts, one for the front - my number 2581, and one for the back with a blank area for "I'M RUNNING FOR" for me to fill in. So what should I fill in.<br />
<br />
My heart says "Scottish Unity" after all the divisions that Referendum created/highlighted. While the sentiment is how I feel, I'm not sure a running vest is the time or place for it. <br />
<br />
At a personal level I could just say "Personal Best" as that's why I signed up for the race.<br />
<br />
If I was doing the Kielder Marathon again I could always use the tag line "A BUS" as nod to the daft bugger who skipped the last six miles when I ran it back in 2011, and yes I ran the whole way.<br />
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<h4>
Chasing a Personal Best</h4>
So a half marathon "Personal Best" is what this race is all about for me. My thoughts are primarily about Ultra-marathons these days, all my shorter races are fillers or as training for the Ultra's. It's still nice to see progress with my fitness across the board though. I've had a run of PB's this year across a full spectrum of distances, so it's only natural I'd want to a full set and have a go at bettering the 1:28:58 time I set back in November 2010 at the Buchlyvie half.<br />
<br />
With PB's this year at the Killin 10k and Kielder Marathon one would expect the distance in between to be an easy target to achieve. However, I ran a blinder at the Buchlyvie half, running much faster than I ever expected that frosty, still morning back in 2010. Even now I still don't know quite how I kept up 6:47 pace for 13 miles as this wasn't much slower than my 10k pace back then. Some days everything goes right and you run out of your skin.<br />
<br />
I can't assume this will happen this time around, but I'll need to train and taper pretty flawlessly if I am to achieve my goal of PB. My training for the Killin 10k last month went really well till the last 7 days when I over stretched myself and then screwed up the taper. I did pretty well the same thing for the River Ayr Way Challenge (RAW) - injurying my calf in a 21 mile long run just 7 days before race day.<br />
<br />
This time around I have to get the taper right, and this is dependant on the training I do now as well. To complicate matters I ran a 41 mile ultra just 9 days ago, and there are only a totally of 22 days between the RAW, so within this three week block I have to recover from the RAW, training, then taper.<br />
<br />
If I get everything right, then I think I should be able to get a few minutes under my old PB, but this means aiming for a sub 6:40 min/milling, this pace is right around the fastest pace that I can manage tempo runs at. Hanging on at this pace for a full 13 miles rather than just the 8 miles I during tempo runs feels pretty daunting but doable.<br />
<br />
The following is roughly how I'm breaking my preperation for the Glasgow half up:<br />
<br />
<h4>
Ultra marathon race recovery : 1 week.</h4>
The classic rule of thumb for marathon's is that it take you a day per mile to recover fully from a Marathon, so 26 days. If we use this rule of thumb for the RAW I've just done then it'll be 41 days, which is 19 days AFTER the Glasgow half. OK. We'll bin that, it just won't do.<br />
<br />
If we make a small adjustment from 1 day per mile, to 1 day per 6 miles than we have just under 7 days to recover. Yep that's sounds doable. What's a factor of 6 between friends?<br />
<br />
So I've done my recovery week. I took two full days off, just walking a mile the first day, then two on the second. For the rest of the week I ran a four mile recovery run, then a couple of six milers and then last Saturday I ran a lazy <a href="http://trossachstrailrunner.blogspot.co.uk/2014/09/united-we-100.html">13 miler along Loch Venachar</a> and had a lovely time in the sunshine.<br />
<br />
My run on Saturday went really well, my legs felt relaxed and comfortable most of the way, just a little discomfort in my left calf and left quad in the last couple of miles. Pretty amazing really, one week after an tough race and not far off fully recovered!<br />
<h4>
Training : 1 Week</h4>
My training started yesterday (Sunday) and consisted off at Fartlek session where I did a combination of 20 second hill and flat sprint intervals with a gently job in between. I would start the next sprint when my heart rate got back down to 150, run fast but not fully flat out counting to twenty then easy off. My aim was to maintain my running form at speed, keeping relaxed as much as possible as fatigue built up in the last 5 seconds of each interval.<br />
<br />
I managed 10 of these sprints before my left calf felt a bit too uncomfortable to risk doing more. I jogged the final three miles home and nice gentle 9 min/mile pace. On my return leg I was caught by another runner and we got chatting and he said he recognized me. Eventually he asked whether I had a blog... Small world! It turned out that he'll also be doing the Glasgow half too. Doubly small world!! (Hi to David if you're reading) <br />
<br />
After the speed session I took the whole family down to Loch Venachar to enjoy the sun and go for a walk along the loch side. What I way to wind down. ;-)<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0PSyKhceQW2ZqEzQx1abFPd93c7Wtsm8HpZ8UT79wDV_7TKTYQ33M5D2LSs-oeBL2c-jgx4qDxLPMKP-4twYstYKJvYNIl04aazyCBONlINJNgrASqKexg6nohyphenhyphenbbgLhl_32Qb7_blKw/s1600/IMG_20140921_154505488.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0PSyKhceQW2ZqEzQx1abFPd93c7Wtsm8HpZ8UT79wDV_7TKTYQ33M5D2LSs-oeBL2c-jgx4qDxLPMKP-4twYstYKJvYNIl04aazyCBONlINJNgrASqKexg6nohyphenhyphenbbgLhl_32Qb7_blKw/s1600/IMG_20140921_154505488.jpg" height="156" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Loch Venachar walk and chill</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6850nHRlmdpgwwaeQW88805FGTTaJg043ODzGl2c057Qfl-Zp-gGlloAzIFoz6KFWNL_e47YNUPfBX3eQyrfBA8zGSfbvOhk0vOFUJJIdPt4RWrzEjsMEBW_C0jJmdFSZxp37uV0yvHU/s1600/IMG_20140921_160157032.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6850nHRlmdpgwwaeQW88805FGTTaJg043ODzGl2c057Qfl-Zp-gGlloAzIFoz6KFWNL_e47YNUPfBX3eQyrfBA8zGSfbvOhk0vOFUJJIdPt4RWrzEjsMEBW_C0jJmdFSZxp37uV0yvHU/s1600/IMG_20140921_160157032.jpg" height="640" width="356" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Classic Paragliding style selfie in my F-Lite 232's</td></tr>
</tbody></table>
<br />
Today I did a 6 mile recovery run at 10 min/mile pace to help build some aerobic fitness and also loosen us muscle tensions created by the faster running. After a 10 days of elevated heart rate when resting and running today was a pleasant surprise - I'm already back to where I was earlier this month before the RAW and in the run up to the Killin 10k back in August.<br />
<br />
To help with adaptations I had a hot bath right after my run rather than a shower. Studies on mice and athletes have found that heat stimulus can help stimulate the immune system to improve aerobic fitness as well as providing adaptations for handling the heat itself.<br />
<br />
The recovery run did it's job and since the run my legs have felt much more relaxed and ready for more training.<br />
<br />
The next run I'll need to work around will be a possible 10k race next Saturday - the Trossachs 10k in Aberfoyle. While my focus is the half marathon this local race is always friendly and fun to run so it'd be a shame to miss it. Training wise I can use it as a tempo run.<br />
<br />
This gives me four days till the 10k to fit in any other training, which provisionally I'll break up into a Tempo run on Tuesday, Recovery run on Wednesday, Fartlek session on Thursday and another Recovery run on Friday.<br />
<br />
This is potentially four speed sessions in one week which is a lot of stress to place on my body. Sleep will need to be a priority, avoiding stress and eating well will all need to respected to make sure my body has the chance it needs to recover. My recovery runs will be just that too, they'll be kept very slow, and down to four miles if I need it.<br />
<br />
I will also listen to my body, if I'm not recovering quick enough I will either cut out the speed sessions or cut down the length, number or intensity of the speed segments to avoid overloading my body.<br />
<br />
My aim with these training sessions is primarily to tune my body up rather than build a great deal of fitness. You physically can't built that much fitness in a week, but you can adjust your blood volume and muscle tension and tune in the central nervous system (CNS) so that it's primed for running fast.<br />
<br />
<h4>
Taper : 1 week</h4>
The key things I need to achieve with the taper are:<br />
<ol>
<li>Recover fully from training week</li>
<li>Maintain heat adaptation required to keep cool while running fast</li>
<li>Maintain blood volume and aerobic fitness</li>
<li>Maintain Muscle tension appropriate for 6:40 pace</li>
</ol>
Item 1 means that I need to cut my mileage down and the intensity of the training runs. To do it would probably be best to do a series of recovery runs at the beginning of the taper week to iron out any niggles.<br />
<br />
Once I'm recovered from the hard training runs I'll then mix easy runs with short stride sections at around race pace. These race pace sections will be kept short to avoid creating a training load, but be enough to keep my muscle tension and CNS tuned into race race. <br />
<br />
Finally to maintain blood volume and heat adaptions more hot baths and/or sessions in the sauna will be required.<br />
<br />
Also staying relaxed, sleep well and eating well will all be a priority as well.<br />
<br />
<h4>
Race Day: Go FAST!!! </h4>
I'll there to get a PB, anything less and we'll... my PB streak will be at an end and where's the fun in that :-)Robert Osfieldhttp://www.blogger.com/profile/16960356368117573952noreply@blogger.com0