Glentress Trail Marathon

The first proper race day of the year was Glentress trail marathon. I had done a few wee short races but this was a wee tester and a good long tough training run which would give a bit of a gauge as to how I was feeling. I had been doing a wee bit more climbing than I normally would do, and although I always feel weak on the hills and get passed by everyone and their dug, I was interested to see how I'd get on. As is my specialty, I had missed just about every planned long run on my plan, for a mixture of reasons. Although this is probably the first time I've missed them for reasons other than I couldn't be arsed.

Anyway...I'd had a pretty rubbish training week in the week leading up to this, and was keen to get a decent weeks training in on the week of the race, and hopefully run on semi tired legs, which I succeeded in doing. 

Race day came and me and Allan set off from Dumbarton about 0715 ish, arriving there about 9. The weather was perfect, little wind, clear skies, and a few degrees above freezing. This meant the course wouldn't be chewed up with much mud, and it had been sunny all week so little snow also. I opted to run in the Inov-8  X talons (which I spoke about in my previous blog). Given the perfect conditions I could have went with my Inov8 Race Ultras which would have maybe been a little more comfy, and I didn't require the extra grip. But they were good as ever and I have no complaints over my choice on the day. I didn't have any hopes going into the race, other than feeling decent throughout. 

The countdown started and at 10 bells we were off. A wee cheeky downhill for 20 seconds doesn't give an accurate insight into whats ahead. 2 loops of 2500ft climbing over single track, fire roads, switchbacks and mountain bike trails. More trail porn than anyone could hope for in a mornings run anyway.

It starts with a gentle climb and I was happy for loads of folk to leave me in their dust, and settle into a comfy pace. Even early in the race some of the downhills are quad shredding, I wasn't paying much attention at one downhill and crashed pretty hard. I was up as quick as I was down incase anyone seen me - but it meant me nursing a sore knee and hip for the rest of the race which was not fun on the rest of the downhills! I was trying to count and I think I was as low as 18th after a few miles. I aimed to complete the first loop in about 1:50 ish, and I maintained a very easy effort for the loop, walked the steeeeep uphill, and got back to the start in 12th position, in a time of  1:49 and change (whoooop). I had noted a few points where I would pick up the pace on the second loop, and hoped to pass a few people on those sections. I knew I would slow a bit (see above lack of long runs), but it wasn't too rough. I was aware I was slightly slower on the climbs, but I was putting a decent effort in on the flats and downhills and started to pass people. As the climbs went up and up, the pain in the quads was well worth it as we were rewarded with awesome views and crystal clear skies.

The miles passed very quickly for me in the second half, and I picked up several places within a few miles. I know I'm way down on a podium spot, but it's all good and I'm wanting a decent training run, as opposed to a race. However, as to anyone who knows me...I can't resist a race. I love it. I love throwing everything down and going all out against someone, be it for 1st or 30th, I just love racing. So as I was going up the swtichbacks under the trees, I see 2 runners in front, and I pass one pretty quickly, and catch the other one. I stay in his shadow and plan to pass on the flat or the downhill. But he has other plans. He tore away on the downhill and on this occasion I just couldn't match the speed to put a burst in. I don't recall the other runners name but it was a great effort at the end of a tough shift and well deserved, and was good to watch from a distance. I'm still a bit off mentally to dig deep in races, and this is something I need to work on for races so early in the season. But that's the way I am if I treat a race as a training run, and talk myself into it from entry day so I'm not worried, and I know I can zone in to races that I chose to put the mental energy into. But, well beaten in a wee sprint off in the closing miles.

In the end I finished in 6th position in a time of 3:47. I was pretty happy with this, but more happy that I ran what I felt was a decent run. My legs weren't goosed at the end, I felt good throughout and I was able to walk hobble free, unlike my usual post race zombie march.

For the pre race breakfast this time I opted for porridge with Almond and coconut milk, with a wee bit of granola.  Apart from that, the entire day was fueled by Tailwind which sorted me right out. For those who haven't tried this, which I'm sure isn't many, it's an amazing fuel for both races and training. No drops in energy, no stitches, no need to constantly be near a toilet. Plus it tastes awesome. I usually like to back it up with some solids during the really long stuff, but for a cheeky wee marathon there is no need at all for that. Go tailwind!!!


This is twice I've turned up at this race, and the first I've finished. 2016 I chucked it after 1 loop, so it was good to finally clear the 2 year slagging off I'v had for wearing the race T shirt that I never earned. For those who haven't ran this, the race has everything and is a great event so early in the year that will surely test the winter training.


The switchbacks are awesome, downhills tricky and rocky with the ankle grabbing heather ready to bring you to a crash if you aren't paying attention (I wasn't - ouch), the climbs are tough and the views awesome, if you're the type of person who like to look around during races.

See you next year to skelp my time!!

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...

Deeside 33 ultra

This was the first ultra of 3 I am running this year. Being so early in the calendar year it's the first for many. I ran it last year for which I done a race report if you scroll through the old posts. Comparing myself to last year to the date, I had ran almost double to the previous year, was running faster, feeling better than ever, plus almost a stone lighter in weight.  So it was almost a guarantee to be a good race and a new PB for me. Except it wasn't. 

Up until a fortnight ago I had never failed to finish a race. No matter what happened. I've finished a triathlon in which my chain snapped and I ran half the bike loop, I've cycled on in races using 1 leg when my pedal broke and fell off, ran while vomitting,  and believe it or not, once ate a regurgitated meal to allow me the energy to finish when I really didn't feel like it.

I entered the glentress marathon which was on an amazing loop, off road over hills with great elevation all of which I love. I stopped after 1 lap. I used the excuse that the race started late, and if I had went out for the 2nd loop I'd have been struggling to make work on time. I could have ran faster or harder but I didn't. I just gave up. Quit. So a few days mulling about and I set my sights on d33.

Last year's time was 4:07 and this was easily beatable without much stress. Keeping an easy pace I should have bust 4 hours with ease. But I'm just not up for it. I am just not enjoying racing at all. Anyway I tried to talk myself into it and being up for it on race day, but as it drew closer I was looking for an excuse not to go. I briefly mentioned this at the running club and was told to man up/get a grip/go run well so off I went with the best intentions, helped by some kind words of how well I'm running at the minute.

Race day

4 bells and my alarm went off and I made the lonely trip up to Aberdeen.  Arriving in good time I met some familiar faces and had a good catch up with jonny pritchard about the races we were doing this year.

9 o clock came and I set of at 7 min miles which I find really easy now, especially for a flat course on tarmac like this. I've done this in training and know I can run this pace for 30 miles without too much trouble. I was more of less this for the first half apart from a few toilet stops and reached the 16.5 mile halfway about 1:58 hours. I had planned to pick it up here and return a bit quicker so safely go under the 4 hours.

Although when I ran round the half way point the same thing happened as a fortnight ago. I gave up. I did go on and finish the race but I gave up in my mind. I was upwards of 8 and a half min miles in some places, and 1 mile I even stretched to an 11 min mile. This was not due.to fatigue at all. My legs were fresh. At 1 point I didn't see anyone behind me, so I stopped and walked and was waiting for someone to catch up with me. This is purely a motivation issue. I finished in 4:15, 8 minutes slower than last year. But that's the problem. I don't care. I'm not interested that I'm not racing well.

It's not that I'm not enjoying running.  As soon as I got back in the door I wanted to go out running again. I'm loving training and I can't get enough of it. I hate a day when I'm not running and I don't feel right. So what's the problem? How do I get my mojo back and get that bit between my teeth that I used to have, even if it was racing someone up a set of stairs? I hate getting beaten. Except in recent months when it's not fussed me at all.

I've never been like this and I need to sort the issue quickly. I've a few ideas on how to sort it so only time will tell if they work. If not it will be a slow year for me.

Hopefully ill be back to it soon and get back to running well, and see what happens from there.

The benefits beat the alarm clock

Here we go again...after last weeks recovery week of 50 miles my legs felt pretty good at the start of the week. Ill keep with the 3 hard, 1 recovery week for just now. Some yoga sessions thrown in too and im starting to notice a difference in my flexibility so ill keep at it with 3-4 sessions a week.

Heres this weeks training

Monday - 3 miles @ 7:58 min miles

Tuesday - club session 2 x 2ish miles @ 5:38 min miles

Wednesday - AM 4 miles @ 7:20 min miles PM 6.7 miles @ 7:47 min miles

Thursday - AM 4 miles @ 7:39 min miles PM 5 x 1K @ 5:14 min miles

Friday - 4 miles recovery @ 7:36 min miles

Saturday - 20 miles @ 7:15 min miles

Sunday - AM 13 @ 8:29 min miles

Weekly total 73 miles

Elevation 2800

Monday was a total non starter due to belly issues - enough said. The club session 2 x 2 is one of my favorites, and this time was much improved from the last time around. First rep comfortable at 10:55 HR 170 max, second rep 10:33 HR 176. I even managed to catch the fast guys in my second rep, but going by my HR Ill be able to go quicker again. It was pretty windy into the bargain aswell.

Recovery wednesday with a run before work, the same thursday and my legs were still tired from tuesday. This is how I feel about morning runs...

But the benefits beat the alarm clock everytime.

The club session was 5 x 1K, its round a loop so we had the wind in our faces and backs which I enjoyed. The firat rep was 3:20 which I thought was too quick, but then came 3:16,3:16,3:12 and a 3:07. Without doubt the fastest Ive been and a max HR of 179 made me burst at the end.

Saturday 20 miles in the legs at a comfy pace which we picked up near the end and the last 5 were under 7 min miles with a headwind. Was a thought after less than 5 hours sleep but read the above words below the picture and that soon sorts it!

My legs were tired sunday but that was due to kack of yoga and foam roller. The weather was minging. Sheets of wind and rain in the face wasnt fun, I did have 20 planned but bumped into people from the club and they helped me suffer through 13 miles. A low HR of average 126 showed I wasnt working hard, if I pushed it in this session I would have suffered the following week.

For those who play close attention will notice im short of this weeks target. The condidtions outside talked me out of it, but now Im home I cant face the thought of not making my goal for the week, despite some good speed sessions in there. So off I go for another 7...see you next week.

I love irn bru!!

Monday - easy 10 miles (7:49 min miles)

Tuesday - warm up, club tempo 3.7 miles (5:58 min miles), cool down

Wednesday - 4.4 miles (7:22 min miles)

Thursday - 17 miles (9:05 min miles) elevation 2,247 ft

Friday - 20 miles on the west highland way (9:41 min miles) elevation 3,232 ft

Saturday - club 8 mile race (7:16 min miles) https://www.strava.com/activities/476386562

Sunday - recovery 8 miles (8:10 min miles)

The goal of this week was just more miles in the bank. I had planned 2 long runs. I cut thursdays one short by 3 miles because I had the dreaded white finger, if youve never had that it is absolute agony and totally ruins my runs.

A yoga session in the morning loosened me up for my long run. This was easy paced with a souble dunter of the conic hill. The views were totally different than the same place a week before (last weeks photo on previous blog). 

Another yoga session at night and my legs felt good again.

Saturday was a club race. I knew this would be on tired legs but that was the idea, and I was totally burst on the last mile and couldn't hold my usual pace but that was what I expected. 

Anyway, I love irn bru. I would drink it all the time if it was any good for you. I just can't get enough of it. However seeing as it's full of sugar, rotten for your teeth and body, means it's not wise to drink it all the time. 

I recently seen a YouTube video from your world within called clarity. Your world within is a series of motivational videos. In the video it mentioned a quote that said "deciding what not to do, is just as important as deciding what to do" or words to that effect. 

So therein lies the irn bru. I've not had a drink of it in weeks. I'm trying to do more miles, and last Sunday when I was planning out this weeks miles, I set myself a wee reward of an irn bru on Sunday night if I met my target. 

A long run Thursday followed by a longer one Friday, and an 8 mile X country race with the club in Saturday, meant I was doing well but would have to get up and do 8 mile recovery on Sunday morning. 

I bought my irn bru on Saturday and left it sitting out. It was the only thing that got me out the door on Sunday morning. 

80 miles in the bank, and it was the best can of irn bru I've ever had! 

Here comes the snow

Monday -  7 miles (7:46 min miles)

Tuesday - speed session 400/800/1000/12000 x 2, 400/800/1200 https://www.strava.com/activities/468978540

Wednesday -  5.4 miles (8:37 min miles) PM 6.3 miles (7:03 min miles)

Thursday - 6.6 miles (8:04 min miles)

Friday - off

Saturday - 14.4 miles (8:58 min miles)

Sunday -  6.3 miles (7:26 min miles)

Weekly total 56.7 miles elevation 4300 ft

I had set out to do 80 miles for the week as part of my build for the year, and I finiahed well short of that. Home life meant I scrapped Fridays run, so I had 44 miles to do over the weekend. Saturday came and the place was full of snow! I went on the west highland way from Drymen and went up the conic hill and back, I was running out of time before work so ended up with only 14 miles, but it was a good run and was safer to stay off the pavements.

I had planned a double run on Sunday, but chose the far more fun option of sledge shopping and a few hours up the park with the family.

Not the most outstanding training week but the snow is never here long, I have a kid and Im still a big kid, so there was only ever going to be one winner!

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

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.

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.