Cort-Ma Law Hill race

I quite fancied a wee mid week blow out, and my idea of this these days is a wee hill race instead of trying to rattle 8 pints down the Dog House. The race that happened to suit was Cort-ma Law which is situated on the Crow Road above Lennoxtown. Now I'm no hill runner but I do like to test myself now and again and this suited my shifts and home life.

I had a quick swatch on the website which read  -MANDATORY KIT FULL BODY WATERPROOF COVER, MAP COMPASS AND WHISTLE. Still currently in the hottest Scottish weather known to man, I headed up with my full kit consisting of shorts and vest. And that was it. Sure I wouldn't get lost, and not having used a compass since 1st year, I thought I'd Just go with the 'follow the guy in front method. But on speaking to the organiser it turns out you actually did need all this kit! Anyway, that's the rules and It'll be the last time I turn up without the mandatory stuff no matter the weather. It's just not fair on the organisers and running about having to borrow kit isn't fun. I ended up using a full sized rucksack and looking like a  novice full kit wanker. Aw the gear nae idea type of thing.

                                                               Full kit wanker

After getting over the shame of not having the gear it was almost time to set off. The race started at 1930 instead of the 1900 advertised time which was a bit of a pain but not to worry. Everyone's kit was checked at the start and it was soon start time. Off we went and the pace of the leaders was unbelievable. I settled into a good wee rhythm and power hiked the really steep bits. To give you an idea I ran the first mile in 13:13 minutes, climbing 743ft according to strava. The route kind of flattens out a wee bit here with some minor up and downs and I managed to gain a few places by opening the legs up. I was keeping an eye on my HR which was comfy at around 155 bpm or so. Norry McNeill soon passed me, I've had some good races with Norry of the recent years and he powered past me. Good to see him racing well. There was now a good few tussocky bits to leap along which brilliant. There were numerous bogs which I tried to sight, and failed most of the time, going in way deeper than knee deep most times, great fun. I then slowed a wee bit and got passed by a couple of runners, so I picked up up before the descent.

Now as I say I'm no hill runner, but I was flinging myself down the steep descent as fast as I could, windmilling my way down. I was then passed by a proper runner who flew past me like I wasn't even moving. It's impressive to watch. I was going as fast as I could at this point as well! There was then a burn crossing which is always enjoyable before another tough climb up. At this point I was overtaken by Norrie again, who happened to go the wrong way earlier in the race. I don't ever remember getting overtaken twice in such a short race, so great running!! I did try keep him in sight but there was then the massive descent back to the start. Again I went as quick as my wee legs would take me. It's probably the steepest I've raced down. I was wearing the Inov-8 X-Talon 212 again which really kept the grip great down here. They have still never let me down in any conditions.

Coming in to the finish

                                       


I finished in 58:21 (watch time). Pretty happy with that having had tired legs for the last 5 weeks or so because of the miles I've been putting in. Next up is the Great Glen way, really looking forward to returning to this and seeing what I can do. It'll be my first long one for a while so I'll see how the legs cope!

Blackpool Marathon 2018

Flash back to a year ago, when my hopes were high, my legs fresh, my heart racing to the start line of Stirling 2017. Bang. The gun goes and so do I, intent on making this the fastest 26.2 mile I will ever do. If i reach my goal, there will never be another 26.2 again. Or so I believe. Then fast forward by 2 hours and 53 minutes to the most deflated and disappointed I have ever been in my adult (entire?) life. A huge personal best for me, but absolutely no doubt the race I feel I have underachieved the most, and believe me there's a lot of them. Now it may appear that I am dwelling on this particular occasion, and I suppose I am in someways, but it set something off in me. I've said it before and I know I don't ever want to be that disappointed again (we all remember the photo). But it has been purchased and printed off. I look at it more often than any other printed photo. It reminds me of the heartache and pain, and the absolute disappointment I had in myself that I felt in the days after Stirling. And herein lies the catalyst that fueled me for this training block.

So back to 2018. Blackpool is this years choice of marathon. And I make the same deal to myself. If I set out and achieve what I want, then the 26.2 is done and I would be absolutely happy with that. For a few months anyway until I move the goal posts again probably. Training started well, so much better than the piss poor weather we had. I don't think I took my gloves off until the end of March. The snow certainly hampered my speed sessions with me slipping all over the place but it did allow for some great hill sessions and some of the most fun I've ever had running. I was starting to feel pretty good and almost on track with what I wanted. The only thing that I could have changed looking back now is more speed sessions. I did plenty, but 100% of them were on my own. I'm not sure about other people who may be reading but I really do struggle to get proper fast on my own for whatever reason. I've tried many different things to sort this - time of day, what I've eaten, length of session, intervals etc and just about everything that I can think of. I just really struggle to get to my top end speed without getting to the running club.

So why not get to the club you may ask? Well it would be that wee thing called a family! Trying to achieve a work/training balance is hard enough, but throw in a wife, 2 kids and shift work to that and it makes it so much tougher. Now my wife is the most supportive person I've ever met, and I've said loads that she gives up all her own dreams to focus on mine. She never (rarely) moans when I want to go running and I never wash or find any of my own kit, so it's certainly not on her part that I didn't manage to get down, it just happens that I'm one of these people who love my wife and kids and love spending time with them. Well that and daughter number 2 was an absolute nightmare at bedtime for the entire duration of this year. From 7pm one of us was completely tied to her, so these other things rightly took priority. It's just so difficult at times. I sometimes feel I've thrown my two Mizuno, my two kids, my wife and my job up in the air and I need to try and juggle them all, without letting one drop down even a wee bit. And I'm shit at juggling.

By the end of March I was sure I wasn't going to meet my target, but hopefully wouldn't be a kick in the arse aff it. But April soon sorted that. I'm a healthy chap and until this moment had never had a day off sick in my adult life, but at the start of the month I was totally wiped out. None of this common cold crap, I couldn't even sit up without feeling dizzy. So it caused me to miss a run. And another. And another. Then finally I succumbed and had to phone in sick for work, my pride hurting more than anything else right enough. In the end I missed a full months training. I ran a few days in the 'taper week' of the marathon but even then I knew I wasn't right. I even thought about not running which is unheard of for me. But the hotel was booked and a weekend away with Mrs Shaw to the romantic capital of Blackpool was on. Chris and his wife Lynsay were coming so at least it would be a good weekend away full of banter (even if Chris still has to find some) and it would be good to hang about with someone who has more grey hair than me I suppose. The trip down was good with Mrs Runners enjoying a drink, while me and Chris went mental with some pints of fizzy juice and water. Pre race madness I tell you.

Race morning I felt good. The weather didn't and it was pishing down and freezing. Never one to have dampened spirits, Mrs Shaw soon led the charge to the shop for some prossecco while we set off for the 26.2 miles of fun. It's an out and back looped course so I looked forward to seeing Chris at a few points, along with Danny, Willy and a few others I knew running.

                                                            half way point


Despite my month lay off I was still pretty ambitious so I set out aiming for a PB (I don't believe in aiming low), and if I started to feel unwell I would ease off then simmer down to a more comfy pace where I would be sure I wouldn't keel over and die. It all went well until about 2 miles in, and I knew it was time to simmer down and ease off. I just wasn't feeling up to it (although it is the first day I had felt normal in a month). So I just totally eased off and tried to enjoy myself, and surprisingly enough, I totally did. The main reason for this was that I totally loved seeing Chris, and the others I knew, out there working hard and getting what they deserved with their hard work. There aren't many things I like more than seeing people achieving their goals (look back to the finish line photo blog post). It was brilliant to see Danny get a sub 3 after everything he has been through, (even though I missed it by being a mile behind haha), and Willy finishing hungover after sinking about 15 pints the day before.

                                                         Finishing Straight

I was fortunate enough to spot Chris running to the finish line, and seeing him powering hard to the finish after spending the effort out there on the course was amazing. I just love seeing others achieve what they think is beyond them, and it never is. The body achieves what the mind believes, and I 100% believe that.

So even though I finished 11 massive minutes outside my PB, it's not all bad. If you had asked me a year ago if I would have been happy with that I would have laughed in your face and thought you were crazy. But I seen a different side of racing again from this. I never got what I set out to do, but I know one day I will. The flip side of seeing others achieve is massive for me and I love seeing others succeed on the day and much as I want to see myself succeed. Maybe I'm getting older and wiser, maybe helping others here and there will become more important to me than my own current goals, who knows. One thing I do know is that even if I do get that elusive 26.2 target I have, every year I'll be back there whether I'm aiming for that or just to finish. I'll still be running and racing as long as I am able. Sorry Mrs Shaw...

As always I ran my road miles in Mizuno Hitogami  which have powered me over all my road miles for the last few years. 100% the one for me. Now the focus heads back to the longer stuff. Next race up is the Great Glen Ultra at the beginning of July. Stay tuned!

The finish line photo

Finish line photos are great. To catch people's immediate emotions as they cross the line of whatever race they are doing as they meet their targets, achieve what they once thought they would never be able to do as they are cheered and applauded on by crowds of family, friends and strangers. I love being at the finish line watching people cross the line and reach their goals. For me it's one of my favorite parts of race day. However sometimes we aren't always happy. Which is shown in my Stirling Marathon finish line photo. I think it sums up just about every ounce of disappointment I felt that day.

Stirling was the only 'proper' race I had on this year. Due to great planning, my marathon training was due to start the week my baby was born, so I got off to a flyer by taking a rest week to hang about with the newest addition. The next 9 weeks or so involved the soon to be Mrs Shaw allowing me to run whenever I wanted, however the appeal of home life was far too great and my training was littered with missed runs and runs that were cut short so I could get home to my growing family. I did turn up on race day hopeful as ever but my lack of decent training showed and I ended up finishing with what I feel was my most disappointing performance to date, despite me having  huge pool of underwhelming performances to choose from. It is still my favorite finish line photo I've had, and it will take a lot to beat for many reasons.

Moving swiftly on and I didn't have any races at all over the summer. What I did have was pretty much non stop beer drinking just about every day. Doesn't really help the running in any way but it did help me sleep through the night while my soon to be wife won at wifeing for me and the kids. Who knows how I would survive without her doing everything for me and supporting me everywhere.

In September the soon to be Mrs Shaw finally became Mrs Shaw...woooop woooop! Then I had a cheeky 5 weeks off work, which was felt with a bang when I went back to work and run the Kielder Marathon in a little over 3:30.

For those who are wondering, the above picture is what it looks like to drink constantly for months, do zero training and then run a marathon. It hurt a good bit. But it doesn't take me too long to get back into it and with a solid 2 weeks training under my belt, and some days off the beer I managed a PB at the Lochaber half marathon in 1:20 with a good bit less pain in my face and body.

So it aint all bad! 2018 will be a bit different. Back to the proper racing with a middle sized ultra and hopefully another 24 hour race, that's where it's at! I didn't achieve much running in 2017 but I did extend my wee family to 1 more daughter, and upgraded my number 1 supporter to my wife, so I can safely say it's my best year I've had yet. Different, but I've never looked this happy in a finish line photo...

West highland way race 2016

I think I was about 18 years old when I first heard about the west highland way race. I'd just finished running a marathon when I heard that people ran the full West highland way. I don't think at the time I could process the thought of this. I swore to myself that I'd run it one day.

Fast forward 13 years...

June 18th 2016. 5 minutes to 1 am. Race briefing done and I'm standing on the start line at Milngavie train station. The start line which I'd imagined myself on for the previous 13 years. I go through my training in my mind. 1500 miles for the year. 100,000 feet elevation gain. I'm ready. I am surrounded by familiar faces, some I've never met, some I recognise from social media, all illuminated by the glow of the head torches on every runner. It's time to go. Another run through of my race plan goes through my head, this time interupted by the sound of the horn and the cheers from the waiting crowd. The race begins and I take the first step of many.

The first few mies pass quickly. I settle into an early rhythmn of just over 8 minutes per mile average. I'm joined by a few others and natter away to each other. I manage to get out on my own soon and enjoy the company of only my headtorch, continuingly chasing the bouncing glow along the easy flat miles. The miles pass uneventfully and before I know it I've reached drymen. I've ran the next section many times. I have fun remembering the miles in the harsh weather that I have put in on this sectionto prepare for today. My mind drifts and I find myself at the bottom of the conic. I run the hill at an easy pace, exactly on plan. I turn at the top to look around. Seeing the worm of headtorches dancing behind me on the trail up the hill is an amazing sight. When I look forward again I am greeted with the almost full moon illuminating the glass like water of Loch Lomond. I think at this point it is worth doing the race for these two views alone.

Its is starting brighten and I no longer need my head torch. Which is handy, on the decent from conic hill my battery runs out. It should have lasted hours longer. Hopefully not a sign of things giving up before they should be. I reach Balmaha car park within 3 seconds of my target time. Im met by my lone supporter Theresa who fills up my water bottles and sends me on my way quickly. She shouts to me that the battery on my go pro had already ran out, yet another sign that things weren't lasting as long as they should! I shout back that we forgot to pack beer for after the race. Priorities!

Balmaha - 2 hours 45 minutes

Within a mile of leaving Balmaha I force down an energy bar and immediately bring it back up. Not really ideal but I sometimes struggle with the solid food and I was managing enough tailwind for the early part of the race so I wasn't too bothered. The remaining miles to Rowerdennan passed uneventfully. I don't remember passin anyone or being passed at all, however I may be wrong. I ran into Rowerdennan to see Davie Gow just in front, and immediately thought I must be going too fast. I arrived just a few minutes in front of my target time. 

Rowerdennan - 4 hour 5 mins

Another attempt at an energy bar is met by the same result at the first. I don't hang about long as I am being attacked by a horde of midges. I grab a banana and force this down as I trundle along the lochside. I ease along and spot Davie Gow in front. I take the lead from him - he is far more experienced than me so I walk the sections he is walking and run again when he does. The race is following the low route this year which I love. The rugged section passes underfoot and Im having a great time, my legs feel fresh. Davie stopped for a comfort break and i stretched not far in front of him. I run through Inveruglas stopping briefly to drink an irn bru. The army of midge is stronger here than at the last stop. I soldier on, aware Im being followed closely but I'm not bohered by position, certainly not at this stage anyway. A few miles up the road the the lead lady tears past me. There is no way I could keep her pace she is setting scrambling over the rocks. Time passes and I know Im closing in on seeing Theresa and my dad which gives me an immense boost. The dreaded midge attacks continue until Im almost at Beinglas. I spot a familiar vest in front and catch up. I see its Hal Koerner! We exchange pleasantaries as I pass. He is struggling with a knee injury. I doubt he has understood anything I said. Before I know it I am climbing the style and Ive arrived at Beinglas. My dad and Theresa set about me, feeding me and filling my bottles. Id love to hang about but the midges are too harsh. I make a joke about overtaking famous Hal and run on.

Beinglas farm - 6 hours 59 mins

This next section is a bit of a baw breaker. I get my head down and trudge on. Truth be told I don't remember much of this section. Im met by a walker near Crainlarich who fills my water bottles. Im beginning to fade and Im doing garmin maths to see if I'll make the next check point in time. The sun is rising further, and it seems with each further rise, my legs respond with lost energy. Im now struggling to take on the tailwind and I know I need to eat. 

Auchtertyre - 8 hours 51 mins

A struggle. I sludge into the checkpoint. On the scales and run on towards the car. I see my dad behind and he soons catches up and tells me I've lost more than 4% of my body weight. I need to eat. I lean against my car and rest my almost weary legs. More bananas go down a treat for some reason. For those who don't know - I HATE bananas. But today they serve me well. My body knows it needs them. I refuse the offer of swapping into my vest. Im determined to cross the line in Dumbarton colours and keep my black t shirt on for the time being, in favour or ruining the vest for the end. Away I go, through Tyndrum and Im offered a choc ice. Id love one however my vegan stubbornness doesnt allow this. Had it been a calippo I would have faceplanted it right there.

 A mile further nd I hear a tooooot from the road. My Dumbarton team mates who are running the relay  shortly pass me on the main road. This gives me a massive lift. I manage to bounce along nicely. The day is warming up, the trail is busy and I enjoy seeing the walkers and cyclists on the route again. A drone flies overhead and I try and maintain good running form incase it records me. I begin the small descent in to Bridge of Orchy and Im starting to feel the days efforts. The sight of my dad perks me up again, and I run a short distance to the car park, happy I'll see Theresa soon and get more Bananas! 

Bridge of Orchy 10 hours 40 mins

Im well down on my target time now. At the aid station my mum and daughter are there. The lift I get from seeing my wee girl is well needed. A man recording for the adverture show asks me some questions, I have no idea then or now what was said, but I know I need to move. Stocked up again and Im off. I have a wee bet on with thhe Dumbarton crew that I will get to the finish before them Im under pressure and Ill need to run well to conme close. This urges me on. I push on and on and on. The miles now pass slowly. I check my garmin moreoften. It doesnt speed up. Im running upwards of 11 minute miles on the good bits. The descents begin to hurt. Energy comes and goes from my legs like the ebb and flow of the tide. The power drains from them gradually, each step getting harder and more sluggish as the garmin shows me slowing, only for the power and freedom they once had to come crashing back in, when I manage to force some food down. Garmin tells me Ive already lost my bet. Ill be doing well to reach Glencoe without being passed. I make this a micro goal. The heat is getting to me and I finally give in and take my t shirt off. TAPS AFF for a while.

Glencoe 12 hours 57 mins

A happy sight to see. I run a few hundred metres with my dad. This is always a proud moment for me. Into the aid station and Theresa and the rest of the team do a great job of perking me up. I feel sick and can't keep much down and feel a little dizzy. I get into my team colours and the other team mates ask how Im doing. Its good to see familiar faces.The relay team catch up and pass me in the aid station. A short lived bet, however Ill be back another year to avenge it!! Banana fuelled again and Im off. Im feeling it now. The devil comes and goes, with a few high 5s at the bottom which were well needed. The descent is hard. I walk a lot of it and im basically counting the steps to Kinlochloeven which can't come quick enough.

Kinlochleven 15 hours 36 mins

This aid station is a blur. I get weighed which shows Ive put weight back on, but this will be down to getting weighed with full water bottles. Im told I spoke to team mates

but looked right through them, unaware of who they were at this time. Im dizzy, I don't know who is talking to me, I dont know what Im eating, I know I must push on. I reluctantly leave Theresa and my daughter, my mum and the Dumbarton team mates, and Im led from the station by my dad. I run slow. There is now another runner and I try keep in front of him on this final climb. I focus only on the finish. There is no where else to go but forward. No point looking back, Im not going that way. I beat the other runner to the top of the climb, Im immediately left in his wake on the flat. I know now I will not feel the energy and power surge back to my legs, I have eaten too little. I death march on, milee by mile slowly passing underfoot. My mind wanders again, I know my wee girl is running the last 100 metres with me and this keeps me going. Lundavra approaches, Im greeted with a cheeky wee rest on a chair and somne irn bru - love it. I death march on, the down hills are agony and Im overwhelmed by the amount of relay runners passing me to shake my hand and offer a cuddle. The must know I need it.

Braveheart car park!!!! I know Im almost there, Richie passes me in the van, shouts I have half a mile to go. Im aware there is a runner close behind, unaware relay or not. This injects life into my sorry legs. I spot my dad, shake off my race vest ready to hand to him. Its just around the corner. I shake off my tired running form, my short stride, lift my head up and go. Running faster than I have the entire race, I see me wee girl, in team colours too. I take her hand and we run into the car park together. I look at her as I cross the line, a moment 13 years in the making. Its hard to describe how much I enjoy sharing this moment with her. 

Fort William 19 hours 26 mins and 6 seconds.

I couldn't have managed the day without those who helped me. Theresa, daddy cool, my mum, my daughter, and all the Dumbarton team mates. Particularly those who I had the bet against who urged me on when they knew how I was feeling, and perhaps more importantly, put my tent up for me. Thanks, I owe you. 

A lot slower than my target. Im happy enough. Never satisfied. Sometimes I set myself goals, and making them or not the feeling can be bitter sweet. Its strange, something Ive wanted to achieve for so long, and putting a goal in 2 months before of a time which Ive not achieved, Im not overjoyed. Happy yes, estatic no. So the goblet has remained in its box so far. I wouldnt enjoy drinking from it when I dont feel like Ive lived up to my potential on the day. Bitter sweet as I say. Until next time...

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?