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...

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...

Continuing the build

Monday - AM 10 miles @ 7:19 min miles PM 10 miles @ 7:17 min miles

Tuesday - AM 9 miles @ 7:25 min miles PM Dunbartonshire track 5k 17:24

Wednesday - 16 miles off road 9:15 min miles 2,300 ft elevation

Thursday AM 6.6 miles @ 8:02 min miles PM club 5 mile tempo 5:49 min miles

Friday 10 miles 7:11 min miles

Saturday 14 miles @ 7:32 min miles

Sunday 8 miles @ 7:23 min miles

Weekly total 100 miles elevation 5,300 ft

13 hours total.

I don't remember what age I was but I was pretty wee. I remember on a Saturday morning I was playing in the garden when my dad came back from playing golf and he was putting his clubs away in the garage. He had a massive red and black Dunlop bag and I asked him when I got bigger if I could have his bag and his clubs, and he said I'd need better ones because I'd be better than he was. I thought he was the best golfer ever (he played off of 21)  I'd played with him and he hit it for miles, much further than a wee me could hit. He also taught me how to play and act on the golf course. Plus he had also had 2 holes in 1. Ive still never managed to get one and I play in single figures. This is the first memory I have of him being my sporting hero.

He also ran when I was wee. As I grew up I don't ever remember him running much, but he had ran a marathon and one time done a race which involved kicking an orange down a hill which we went to watch. One of the things I remember is when he told me he had once ran 100 miles in a week. I thought that was amazing and I didn't know how far it was but I was proud he had done it and I remember telling my friends about it.

When I took up running again a few years ago I still remembered this. About a year ago I decided to do it one week to see how I got on. I ran my last run on a Sunday on my way home from work, and met my dad for the last few miles or so. I finished my first 100 mile week with him, after all its all down to him that I run. I really enjoyed that moment.

Today when I was running I finished another 100 mile week. I think I'll always think of him and how he has inspired me when I reach the 100 mile mark. I hope so anyway. 

Now I'm hitting 100 miles a week fairly regular, and my legs feel great for it. I'm running better,  stronger and faster than before. A few months hard work coming up when I'll be pushing towards the 150 mile a week mark and I'm looking forward to seeing how I cope with that.

This week's training was fairly simple, no long runs and mostly double runs to get the miles in. A 5k track race on Tuesday night I was hoping for about 16 minutes, but on pushing off I knew it wasn't going to happen and finished in 17:24.

Thursdays tempo was on tired legs but I managed to average 5:49 min miles a faster time than I've managed on this course.

Happy with the progress I've made in recent weeks and I'll see how I feel on this week's long runs.

100 mile week

Monday 8.3 miles @ 7:28 min miles

Tuesday am 4.2 miles @7:27 min miles PM 7.5 miles @7:16 min miles

Wednesday AM 4 miles @7:43 min miles

Thursday 26 miles on West Highland way @ 9:21 min miles

Friday 20 miles @7:48 min miles

Saturday 15 miles @ 7:50 min miles

Sunday 14.5 miles @ 7:19 min miles

Weekly total 100 miles elevation 7000ft

I started this week solely with the aim of running 100 miles for the week. I did initially plan some speedwork aswell but the club sessions didn't suit me this week. Monday and Tuesday were non events really with no exciting runs. The morning runs when I am early shift I am starting to cope better with. Life at home meant I had to skip wednesday nights run which was a planned 10 miles, so I felt like I would be chasing my tail trying to get the weekly goal.

Thursday I headed to the west highland way and done an out and back from Balmaha. I had intended to go north from Rowerdennan but the road was shut! The lochside is my favorite section of the WHW, it is just so tough. Anyway I ended with 26 miles, my wee legs were tired which I blame on the lack of hills so far this year, but at the end I could have ran on. My average HR was 139 was happy with that.

Friday was the return of more mile loops around my housing estate. I love running loops and it's good to run past the house tired and not give up and go in. HR 131 and it took in elevation of 1,500 feet.

Saturday was a real struggle, every step was a hassle and my whole body was wanting me to stop, but I struggled on. Sunday was a different story. I felt great on Sunday, mayne because I knew I had met my weekly target,but my legs felt fresh and I could have ran on at tne same pace.

A recovery week for me now with the glentess marathon at the weekend. This is my first race of the year but along with the D33 I had planned both as training runs and wasn't planning on actually racing them but I'll see how I feel on the day.

I really enjoyed the 100 mile a week and I will soon be doing back to back 100s, with upwards of 130 a week during my peak months.  

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!

First week of 2016

Monday - 8.1 miles  (7:03 min miles)

Tuesday - a day out on the bevvy

Wednesday - 6.2 miles (7:03 min miles)

Thursday - warm up, 6 x 800m (5:33 min miles) , cool down

Friday - am  19.5 miles (7:48 min miles) pm - 4.5 miles (7:57 min miles) https://www.strava.com/activities/465677268

Saturday - 10 miles recovery (8:34 min miles)

Sunday - 11.8 (8:53 min miles)

Total miles 70 elevation 4000 feet

Well this was the first week of full training this year. I had taken a few easier weeks to let my legs feel fresh for the start of the year and so gar so good. Ive lost a wee bit of speed but that will be back next week.

Fridays 19.5 miles was a bit of a sore one, I haven't had a long run in ages. I went for 19 laps of the housing estate, good for the mind and body. It is good training to run past the house continually when the easy option is there to quit.

My priorities have changed a bit for the year, I got entry into the west highland way race, so I have ditched the plan to race a marathon in April/May in favour of some longer training runs. Ill still be doing at least 2 speed sessions a week, possibly 3 but im going to favour distance over speed for a few months and see how this makes a difference.

The 'A' race this year is glenmore 24, I just love running in circles and after making a complete arse of it last year I need to go back and make amends.

I have a goal in mind for the whw and g24, and a yearly target of 3,500 miles to run. Time to up the weekly miles 😊

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