Autumn leaves

Monday -  No running!

Tuesday - club tempo session 3.7 miles @ 5:56 min miles

Wednesday - AM 7.4 mile commute @ 7:23 min miles, PM 7.4 mile commute @ 7:39 min miles

Thursday - AM commute 7.4 miles @ 7:34 min miles, PM commute intervals 15 mins warm up, (6 mins on 2 rec, 2 mins on 1 rec) x 3

Friday - No running!

Saturday - intervals - inverted pyramid,10,8,6,4,2,4,6,8,10 strava link here - https://www.strava.com/activities/432398983

Sunday- steady run 16 miles @ 7:14 min miles

I was out at the previous weekend running, noticing the wet leaves under my feet. I was running on the cycle path surrounded by trees. All before me and above me I noticed all the leaves falling from the trees. What once were bright and colourful and full of life, then this time of year, it gets colder, the weather gets rubbish, things dry up, wither away and die. This happens not only in nature but in peoples lives. It gets cold and its harder for them to get out the door and running. The fitness they have built over the spring and summer dries up, withers away and dies. People out on weight, eat and drink more, and they have to work so much harder when the spring and good weather comes to get their fitness and well being back.

Im not doing that this year. I'll continue to work hard and consistent over the winter, when spring comes I'll be fitter and faster than I was during the summer. I'm sticking to 3 speed sessions a week, 2 shorter and one longer. I know its the way to get faster and with view to that I've made a few sessions up that I'll share as I do. Saturday was the first, reverse pyramids with 10 minutes on, 2 rest, 8 mins on etc. On the way back up I had only 1:30 rest, I done this purely because I k ew it woukd be more  painful, than a kick in the baws when I was starting to tire, and this had the desired effect. I had aimed to keep my intervals under 6 min miles and I failed on the last 10 mins. A further breakdown below.

Those who have started to follow will notice I ended my runstreak at about 33 days or so.  I did intend to keep it going longer but a hefty week and work and getting held on until the wee small hours meant I opted out. Not the best option but I felt my legs needed it. I may do a long runstreak at some point, but its not for everyone and I feel the benefit of taking a day off now and again. 70 miles in 5 running days this week shows I dont need to run every day to get my desired miles in too.

Anyway I'm rambling, and an easy recovery week for me this week to rehydrate with some beer in germany with my good lady, 4 days off running and then back down to nusiness on my return. Have a good week and run hard, don't forget - speedwork hurts and is hard but nothing that's easy  is worth doing,  is it?

More miles = better legs

Monday - AM commute 7.3 miles (7:10 min miles) PM  commute easy paced 7.4 miles (7:55 min miles)

Tuesday - warm up the  8 x 300m, cool down

Wednesday -20 miles easy paced (you tube video link here https://youtu.be/l0EEY3Kl6j0 )

Thursday - solo intervals 4 x 1 mile (5:46 6:00,5:58,6:04)

Friday - recovery 6.1 miles (8:08 min miles)

Saturday - solo intervals 6 x 800m ( https://www.strava.com/activities/423687696 ) PM - commute 7.4 miles (7:39 min miles)

Sunday - AM commute home 6.5 miles (8:10 min miles) PM - easy 4.7 miles (7:55 min miles)

Weekly total - 79 miles elevation 2,379 feet

This week was all about increasing the miles but also keeping in with my 3 promised speed sessions a week. A good start to the week with an easy commute each way, the focus on my commute is usually only getting the miles in unless I am using is as a speed session. The good thing about Monday morning was that I finally managed a more decent pace, I'm usually death marching from the start. Onto Tuesdays club session. Of all the sessions they do this is my least favorite. It's just too short and I feel like I dont benefit from it, I just can't get my heart rate to a decent level, with a maximum of 173. Next time I'll stay on and batter out 12 reps and see if this makes things any better.

Wednesdays 20 miler with Willy was a cracker, easy paced and we took in the 4 football stadiums in Glasgow. I had the camera so we messed about with that (youtube link above) and the easy pace reflected in my average heart rate of 136 bpm. My legs felt good after this and I felt little fatigue - until I attempted mile reps on Thursday! I always find it hard doing higher intensity alone but imagining footsteps behind chasing you is a good way to keep it going, but my legs weren't playing so that led to an easy Friday.

Saturdays 800s were also solo, I didn't note the times of each rep but averaged about 5:25 ish pace per mile. I should be doing my mile reps quicker than that but I'll take that this week, the track I used is really slippy and not maintained at all, I'll stick to the road from now on.

A commute in at night and then home in the morning, followed by an easy run in the afternoon finished the week nicely, leaving my legs fresh to attack the speedwork this coming week, I've one homemade session to try. Jelly legs here I come!

Rewarded by a nice sky on my commute home after nightshift

Accountability

Monday - 4 miles easy off road (7:13 min/miles)

Tuesday - solo 6 x 800 m https://www.strava.com/activities/416685773

Wednesday - 6.4 miles steady (7:04 min miles)

Thursday - club session 4 x 1200m https://www.strava.com/activities/418185143

Friday - steady 7.6 (7:53 min miles)

Saturday - morning commute 7.5 miles at 7:58 min miles

Sunday - AM commute 7.5 miles (7:29 min miles) PM - commute 7.5 (7:02 min miles) including 3 mins hard, 1 min recovery x 9 (I think)

Weekly miles 59 elevation 2310 ft

Well that's another week in the bag. I said last week I was going to cut down the milage and do 3 speed sessions. Tuesdays speed session was done aoone and I always struggle to put in a full effort when there is no one to be chased, or indeed chasing me but it was better than another steady run, which I've been doing a lot off recently. My legs were really tired the following day so another steady run anyway. The club session was good on Thursday, my legs were still tired and I didn't go as fast as I liked but I still managed a decent effort.

I'm getting back to feeling good with increased speed, I just need to stick to the plan and good things will come. I managed a cheeky wee lunchtime beer on friday and managed to out a not too bad effort in after that, with a decent small climb involved I felt better tnan on any hills I have for a while, maybe I need to drink more beer before runs!

A run to work on Saturday morning was met with a horrific headwind blowing the rain into my face the entire journey, but these are the good runs and the ones that matter come the sunshine and warm days. I can still barely move in the mornings and it's a bit of a shuffle but it's better than an extra hour in bed. Same on Sunday, albeit with better weather.

I had promised 3 speed sessions and I couldn't bear the thought of working hard on the way home from work, but I knew if I went for the easy option Willy Robertson would give me a hard time. It was his idea to have an accountability partner and if it wasn't for that this would have been another steady run. So onwards I went fuelled by knowing I wouldn't be getting a cheeky text from him. Willy has some great ideas and this is worth while trying out. You don't need to train with them, just tell them your weekly plan and they will make sure you stick to it. We are all accountable for our own actions but it helps to surround yourself with positive people who will make you stick to the plan, even when its 5am and you don't really feel like running. And if it's too cold, put on an extra layer - problem solved.

Oh and probably the best bit of the week, a new garmin arrived!

Right now where's my phone to give Willy a few cheeky texts about his week...😂😂😂

Return of the speedwork

Monday - AM easy 4 mile run (7:31 min miles) PM - easy 6.8 miles (7:18 min miles)

Tuesday - warm up, 6 x 800 m, cool down (5:28 min miles for the 800s) https://www.strava.com/activities/412356512

Wednesday - easy 4 mile run (7:40 min miles)

Thursday - warm up, 3 x 1 mile (5:18,5:33,5:33) https://www.strava.com/activities/413670789

Friday - easy 8 miles (7:46 min miles)

Saturday - easy 2.8 miles (7:23 min miles)

Sunday - steady 8 miles (7:15 min miles)

Weekly total 51 miles

So this week looked a lot different than it was supposed to, I had planned 75 miles but as soon as I started the speedwork I knew my legs would n't be up to the faster stuff and long miles, I'm still a few weeks away from that. Tuesdays speed session was the first for a while, although I did manage to keep to my taget but it was hard work. On Wednesday my legs just didn't have it so it was a short recovery before Thursdays club session. 3 x 1 mile I started too quickly at 5:18 and then suffered the next 2, limping home in 5:33 each time. That's the only 2 good sessions I had this week, I felt like I was just wasting miles on the other runs. I  need to get back on the foam roller, its the obvious reason my legs suffered all week.

Anyway onwards and upwards and lessons learnt for the coming week.

Broken car and garmin

Monday - steady 9.4 miles (7:03 min miles)

Tuesday - intervals on the sand. 15 mins warm up, 9 x 1:30 on, 1:30 recovery ( https://www.strava.com/activities/407529796 ) total 5.6 miles

Wednesday - AM - commute 7.3 miles (7:58 min miles) PM - commute 7.4 miles (6:52 min miles)

Thursday AM - Commute 7.4 miles (7:22 min miles) PM - intervals, same as Tuesday but with a 6 min interval (strava link here https://www.strava.com/activities/408863880 )

Friday - steady 3.8 miles (6:41 min miles)

Saturday -  11.5 miles off road (8:45 min miles)

Sunday - easy 4 miles

Weekly miles - 64, elevation 3,225 ft

This week was a bit of mix and match, I started off the week with a decent 9 miler with a small climb in it. I'm still feeling any sort of incline and it's a right struggle so far.Tuesdays speed work I done on the sand which isn't the greatest idea but it is good fun and tough on the legs. I made a mess of the session and accidentally skipped the 6 minute interval. A wee bonus! I then discovered the car didn't have an mot so I had to run to work, I still really struggle in the mornings but it's better than nothing and a good way to get the miles in without spending much time away from home.

Thursday was terrible with a broken garmin!

I repeated the interval session without skipping the 6 minute interval and managed a mile in it, so a good improvement from last week but still a lot to get back to where I was a few months ago. My weekend wasn't great with loads of beer getting drank, but I managed to keep the October streak going. Weekly milage was better and the arrival of new trainers meant there was something good out the week!

https://www.strava.com/athletes/542398

Getting back to it

After glenmore 24, I ran down to asda and back for some shopping, it is only a 3 mile round trip. When I got back I had some pain in  my ankle which turned out to be a small muscle tear. This resulted in 3 weeks off and total cabin fever. So a few weeks later I can get back into it.

Monday - easy 6 miles (8:07 min miles)

Tuesday - Very easy 3.5 miles. (8:35 min miles)

Wednesday - rest

Thursday - 6 miles steady/easy (7:28 min miles) 

Friday - 8 miles steady/easy with 1 mile quicker at 6:25 

Saturday - 3 miles on the grass in barefoot trainers

Sunday - 6 miles easy in the sand

Weekly miles - 33

This week was just about getting back into it after my injury had healed up. 33 miles is a bit poor for a weekly milage but at least it began to get my legs moving again. I felt sluggish most of the week and my legs were sore from Sunday nights circuits. Friday's session with 1 quicker mile at 6:25 felt like really hard work, when a few months ago I would have rattled off much quicker miles over a decent distance. On Saturday I decided to give the barefoot shoes a go again and done 3 easy miles. They did feel good but my form must have slipped and I noticed the sore calves almost right away.

On Sunday morning the tide was out along the river Clyde so I took off down the shore and ran along the sand (strava link here https://www.strava.com/activities/406048280 ). I've no idea why I haven't ran this before as it was amazing! Also it showed an interesting strava map.There was still plenty of water and soft sand so it was tough in the legs and I'll try and get back down there again.

Anyway onto next week with some speed work and more miles, happy days.

https://www.strava.com/athletes/542398

Glenmore 24

So glenmore 24 was my main aim for the year. This is my first full year at running ultras and I was really looking forward to the mental side of things. Over the summer I had a disappointing result at the Edinburgh marathon (3:00:15!!) and then I placed 2nd at the great Glen ultra (72 miles). I ran the devil as a training run for Glen more and all went to plan. After this I had a bit of a knee knock and as a result I lost out on about 3 weeks of good training in the lead up to the event, however I approached the 24 with a goal of well over 100 miles. 

The Friday night came and we travelled up to the campsite. Managed to get a space almost at the outside so my crew didn't need to walk far at all. I had briefed them about what I needed and when, and had all my nutrition sorted. 

I had written everything down in a notebook which I gave them (idea curtesy of willy Robertson) including some motivational quotes, how I would feel and what I needed to eat to sort it, so I was well prepared. I managed to get a decent sleep that night, helped along by 2 massive glasses of wine. 

Race morning came and I felt good. I done my usual stretching and had some porridge with some fruit and soya milk. I've been meat free since late April and decided to give the vegan thing a go and see how I feel, so far it's been about 5 weeks and I feel great. 

12 bells approached and we were off. I started as planned and went through the first marathon in an easy 4 hours. I had already been lapped by a couple of people but I knew I didn't want to set out at their pace so I kept to my plan. 

I went through 40 miles in about 6 hours. I'd been getting hassle from my mum and my fiancé for my lack of eating so far, and for some reason still unknown to me I decided to ignore their good judgement. 

8 hours in and I was starting to struggle. My legs felt great, apart from feeling I was losing 2 toenails but I wasn't fussed about that, toenails are over rated anyway. 

Darkness came and I was looking forward to the nighttime. I had a vegan curry with green lentils, a banana and this finally allowed me to run. This lasted about 2 laps and then the wheels came off. I was really struggling. My crew was trying to get me to eat some gels, I kept refusing because I knew if I boarded the sugar train I would never get off. Against all better judgement I shuffled along, talking more walking breaks. I knew my goal I had in mind was well and truely gone. 

About 0230 I got back to my aid station situated a wee but up a wee steep hill which I had to crawl up. I was done. I got a seat, my first of the race, put on some warm clothing and changed my shoes. By this time I was shaking uncontrollably. My fiancé kept saying I looked miserable, and I kept saying that feeling like this was what we paid our money for. You don't pay to have an easy day. 

I decided on a lie down under a foil blanket to get myself to a decent state. I stayed there for a few hours until I heated up. About 7ish I headed back out, I still hadn't eaten anything. I managed 3 slow laps, at a shuffle or a walk and managed to get back to the start about 1045, so 

I waited for the short loop to open. While having a seat I ate 3 gels, and some biscuits. 11 o clock came and I manage to run, and run well for a full hour. I felt great and my legs weren't tired at all. I didn't want the hour to end. What a difference getting some food in me does!  The horn went and I was instantly annoyed about how I had messed my race up due to rubbish, or lack of, nutrition.  The results aren't out yet but I will have hit about 90 miles, about 40 short of what I wanted!  Just means I'll need to return next year and get the job done!! The event was well organised, and I'll happily spend my money on any BAM races. Just means I need to wait a year to burst that 100 mile mark.

Meat free may

In the lead up to the (real) racing season I've decided to make a few changes and see if I notice any real benefit in terms of recovery.  Most of this is a result of listening to Willy Robertson and seeing the results he has achieved so far on a plant based diet.

The biggest change is cutting out meat. I thought this would be pretty hard but 2 weeks in and I feel great. I've dropped about 4 pounds in weight and some of the meals have been excellent. Tonight was Malaysian laksa using bell peppers, onions, and courgettes (Pictured below?

I've been having a morning smoothie each morning with mixed berries, wheatgrass, flax seed and some fruit juice. After running I've been having another smoothie with spirulina and mixed fruits which have helped my legs recover quickly.

I've done 75 miles this week and my legs feel fresh, including a hard 22 miles off road and 2 speed sessions. I was hoping for another 100 mile week but I fell yesterday and my knee wasn't up to it today. 

Each night I've been doing yoga from the YouTube channel yoga with Adrienne which has helped me keep the stiffness from the legs. 

3 weeks today until the Edinburgh marathon in which I should be sub 3 barring any disasters. 

Looking forward to it and another few weeks of being meat free :) 

Deeside 33 ultra marathon

I have been running most of my life on and off, and about 3 or so years ago I decided to get back into triathlons and running to see if I was actually any good or not. Last year (2014) I completed the rat race city to summit triathlon finishing in 6th place. Since then I decided to give the ultra running a go. I signed up for the Jedburgh 3 peaks ultra and had a terrible race however not long after I signed up for the Deeside way 33 ultra.

Up until race day I hadn't ran more than 19 miles in training so I didn't have high hopes going into the race and was hoping my legs would have plenty in reserve from last year. I was using this only as a training race for other events this year. 

My alarm went off at 4 am and I left shortly after picking up my good friend William Robertson from Glasgow. I ate my breakfast on the way which consisted of 1 high 5 sports bar and 4 lemon pancakes. I felt good after this however after speaking with William and his plant based ways I should probably do a bit better! 

We arrived in good time and parked right beside the park.  A wee warm up looking for the toilets and we were good to go. Race conditions were perfect with little wind and cloud cover. I met a few familiar faces from other races and then it was time to set off. I had initially planned to set out at 7 min/ miles and see how long I lasted however the first mile was busy and slow so I changed my plan and decided to run the full way at a steady pace. 

I set off alone and the first few miles had a gentle incline and I stayed about 7:25 min miles with my heart rate in the low 140s. I stayed with this until about mile 11 or so when William and his pal Barry caught me on a wee incline. I let them go ahead and stuck to my even pacing plan. The route was mostly tarmac with a few muddy bits and only gentle inclines. The race winner passed me with about 2 miles to go to half way, and he ended up finishing in 3:10 - amazing running. 

I caught William and Barry at the turnaround point and we decided to run the next section together. We were setting a good tempo about 7:10 per mile. Barry eventually took off at a good pace while I stayed relaxed. Myself and Willy were beginning to reel some people in which was showing our good pacing plan. I knew there was a small climb about 19 miles in or there abouts. I held back and Willy took off down the road. My heart rate climbed into 150s as expected due to my lack of training. 

I continued with my nutrition plan of 2 high 5 gels per hour which lasted me the full distance and I got no hunger. On approaching the marathon split I looked at my Garmin and seen I was 3:14 for the marathon which is 3 mins slower than my pb. I was extremely happy with this and the remaining miles were completed on an absolute high. I passed several people from this point and a few marshalls commented that I looked so fresh and happy. 

I knew Willy was well in front now and wouldn't see him (he finished in 4:01) so I continued at my even pace. The last 3 miles were slightly downhill and I was about 7:16 for each of them. 

The run into the park was excellent with a good crowd and high spirits all round. I crossed the line in 18th in a time of 4:07. 

I met Willy and Barry at the line then headed off to get changed. Willy had made a smoothie with spinich kale and other goodness which he forced down me. We both finished the race with fresh legs and returned to the tent for some well earned fruit and a bottle of deeside home brewed beer which I've still to try. 

The race was well marshalled throughout and I couldn't fault the organisation at all. The race was the cheapest I've entered at about £18 I think and I will be returning next year and hopefully be under the 4 hour mark. 

http://app.strava.com/activities/268109771