Snow snow snow

Well this week was all about getting back into the start of some proper mileage, instead of just messing about.The week started as normal with Horseshoe Monday, which this week was an easy 10 miles. Unbelievably,  my legs were still hurting slightly from the Trossachs trail race the Wednesday before, so it was good to ease them off.

On Tuesday the snow started but at this point it wasn't very deep. I had planned a hill repeats session. This is one of my weaknesses and I've not ran a hill repeat session for years. I had every excuse ready not to do it and to do an easy run instead. It's too slippy, it's getting dark, I've only slept for 3 hours, the list goes on. But I keep looking at this picture

and I don't want to be this disappointed again. So off I go. 10 reps of running through treacle while my legs are on fire. I'm not sure I was even running at some points moving up the hills but i got the job done and it was good to finally get a leg burner in the bag.

As I continue to work on my weaknesses (the biggest of which is hills obviously) I'm doing all my easy runs that I can on hills. By this time the snow had hit and I was constantly been rewarded by views like this

                                       



The hills even at an easy pace are still working my wee legs hard, but no one is going to give me the ability to run up hills fast, it's not going to magically appear so the only thing I can do is get up them every day. In many ways I feel like a beginner again at this. But I continue on and on, and it's made slightly easier by it getting slightly easier. So already feeling the benefit, and next weeks hill session will be a good bit tougher.

An 18 miler on Friday was pretty miserable. Freezing, icy and pouring rain but I got the job done and my legs at the end felt as fresh as when I'd started, Bonus!

I ended up on 70 miles for the week, pretty much my go to mileage, with 6500ft of climbing. The highlight of the week for me, was running around Balloch Park with my eldest daughter. She didn't ask to go sledging, or go make a snowman, she insisted on going out running with me in the heaving snow. Running can be such a selfish sport, and I often worry that I'm spending too much time away from home, too much time away from the kids when I should be doing other things. But I'm living in hope that it teaches them the dedication and sacrifice that you don't get from book learning. To work hard when you don't feel like it. If you only work hard on the days you feel good, you'll never get anything done.

                       
                                                              My favorite miles

I have to say, I am super impressed with Inov8s latest X Talons. Fortunately for me, these come in the team colours of black n red. With all the ice, snow, mud I've ran in this week, I haven't slipped or fallen once! Much better than the previous versions I've used and I've had total confidence in them doing speed work and decending quickly!! You can check them out at the link below here -

                                                              

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...

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.

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