Running with Paula and Haile!

I am looking forward to the Berlin Marathon and I will be in good company:  Both Paula Radcliffe and Haile Gebrselassie will be at the start in Berlin in just about four weeks.

Since I have got a 2:40 start I will be right behind the elite guys and since the men start on the right lane and the women on the left lane the right side will be more crowded and I'll pick the left so I hope to catch a glimpse of Paula at the start just before she will disappear in the distance...

The Devil O the Highland 42 mile race two weeks ago was my best race ever so far. By quite a margin. So if I can get into that shape again and manage to transform some of the endurance into sharpness (don't ask me how I am going to do that since I do not know that yet) I would expect a PB in Berlin. And even a substantial one. I know it will not quite work that way really since I am still recovering from the Devil's and endurance and speed are quite difficult to convert but I am optimistic enough to run my fastest Marathon ever.

My Marathon PB is 2:46:06 chip time and 2:46:10 gun time. Produced in Berlin two years ago. My plan is to crack that PB and get under the 2:45.

I have just completed my 1st 10k in many years (I do not have any 10k on record at all). I ran the Bute Highland Games 10k in 36:19. A PB but also a PW if you want since I have also no slower run recorded.

It was a great day out in Bute in fantastic weather and it was a privilege to be part of the Highland Games which were brilliant. My club mate Stephen Trainer won the race and defended his title. He was challenged by Garscube's Joe McKnight but managed to break away during the last k and won in 34:05.

My 36:19 is surely not enough to allow a sub 2:45 Marathon but I have a few excuses since I am still recovering from the Devil's and it was windy and the course was not the fastest anyway. Jada jada ;-)
and I have started to suffer from a bunion (small toe) which developed during the Devil's and is very painful. But it's harmless. So ttfu and get over it!

Let's see what the next couple of weeks bring regarding fitness and speed!

Devil O' the Highlands 2011

A 42 mile trail race on the WestHighlandWay

Results

Pre Race…

After the WestHighlandWay race it took a while until I was back to a normal running routine. It was seven weeks between the races and it was both recovery and building a solid training base for the Devil’s 42 miles. And it took about three to four weeks until I actually had the 95 miles of the WHW Race out of my system. And the training runs which followed felt like an actual breakthrough. It felt I was not just recovering from the WestHighlandWay Race but getting into a shape I had never been in before.

Route	Day	Distance (miles)	Climb  (metres)	Pace (minutes/mile)
30k Loch Thom Loop	Tue, 19 Jul 2011 6:09 PM	18.64	366	07:04
12k recovery	Wed, 20 Jul 2011 6:17 PM	7.71	141	08:39
30k Loch Thom Loop	Thu, 21 Jul 2011 5:53 PM	18.65	378	07:11
30k Loch Thom Loop	Fri, 22 Jul 2011 6:38 PM	18.65	361	07:09
30k Loch Thom Loop	Sat, 23 Jul 2011 11:29 AM	18.65	353	07:13
30k Loch Thom Loop	Sun, 24 Jul 2011 5:34 PM	18.65	359	07:32
19k flat	Mon, 25 Jul 2011 5:52 PM	10.98	116	08:21

5x 30k in one week, all enjoyable running in great weather and great recovery. And at a brisk pace.

My confidence grew that I would be able not just to smash my 6:22 PB but even break the 5:50 which would be a 30+ minute PB. I was careful with making my prediction public though since I had been wrong with my optinistic predictions on a few occasions.  But when asked I committed to a sub 6 hour result confidently.

During the taper however all that confidence vanished again. From that 100+ mile week I dropped to 42 miles. the following week. We travelled to Germany for a week and I am not someone who enjoys the endless queuing at airports and driving and sitting and eating and eating and waiting and whatever. There were good moments during that week of course. Seeing the relatives and family and so on but my legs started to feel sluggish and sore. I gained weight (which I hate) and it felt that I lost all that great shape I had been in only a week before.

Finally we arrived in Tyndrum the night before the race and met the Kynastons and Consanis and the race mood started to return and it was great to be out for the races again. I said again I could run under 6 hours but to be honest I was not so sure anymore.

Support:

Silke was providing support again and I also Peter Duggan had kindly agreed to help with the support. With two three completed WestHighlandWay Races and a sub 24 Ramsay Round he was more than familiar with the requirements of an ultra runner.

Peter, myself and Silke

Race favourites:

For me it was Matt Williamson and Lucy Colquhoun. And when I said Lucy was a race favourite I meant for the overall title. Although I considered Paul Hart’s 5:40 PB and also George Cairns’ 5:42 out of my reach I did not expect them to be that fast this year. Lucy and Matt however were in great shape so those were the runners to beat.

A note to the charts below: I could not resist to provide a bit of statistics. In particular to illustrate the significant difference in speed I was about to produce in the race in comparison with the 2010 race.

The start:

Sadly George Cairns did not show today but Paul did and as it turned out he was in a much better shape than I thought he would be.

Tyndrum – Bridge of Orchy (6.6m / 10.6k)
Leg 45:20

  

John (Kynaston) had asked me before the race in what time I would do the first section to BoO. And I said 45 mins. I think he lifted an eyebrow but for some reason I though that was appropriate.

I did start quite in front of the field and moved up the climb out of Tyndrum quickly but it was Ross Moreland who actually went into the lead. Followed by me and Paul Hart and Craig Cunningham. My legs started to feel great so I thought I could take the lead so I would have more space and could easier navigate. I managed the first technical bits just before reaching the tunnel under the railway really well and on the downhill I just let the legs go and clocked a few ridiculously fast splits. Whenever my Garmin bleeped and showed my the last split I almost laughed in disbelief. How long would I be able to maintain this pace?

I reached BoO after 45 minutes (as promised) but that was not important. I had a narrow lead over Paul Hart and really enjoyed being in 1^st place for now. I have been in the lead (temporarily) in a few races before, including the Celtic Plates 100k and the Highland Fling 2010 and West Highland Way race (2010).  Without winning or even to have any intention to win any races though.

Bridge of Orchy – Glencoe

Leg: 10.7 m / 17.2k / 1:20:10

I had a slightly modified bottle swap strategy for the checkpoints. Instead of swapping an empty  bottle with a full one I asked my support to either hand me a bottle with electrolyte or with recovery drink. Or water even. I wanted to fill up my bottle myself. Sort of. I wanted that for a couple of reasons. Firstly I had only one bottle which actually stuck properly in my belt without occasionally popping out. Secondly I could just top up the bottle with the fluid of my choice. Even mix the content (for example just add some plain water to electrolyte to dilute the drink if it was too sweet, or vice versa). Anyway that strategy needs rethinking as it later turned out.

I was out of the checkpoint quickly though and still in the lead heading up the hill behind BoO. I tried to maintain an even effort and decided to walk some of the steeper bits. I noticed here that I was not quite as well prepared for steep climbs as I was for almost everything else. As soon as it got flatter I got faster again.

Leading the race out of Bridge Of Orchy. Picture by Davie Hall.

Though and the best surprise of today was the downhill. I could run aggressively and as fast as never before and enjoying every second of every downhill of the entire race. When I reached the Hotel at the bottom and met Silke I asked her to take the bottle and refill it and hand it back to me at Victoria Bridge but she did not allow that. She insisted I had to refill it now and carry a bottle all the way otherwise I would be disqualified. O dear! I had nearly forgotten about that rule! So I took the bottle back and got another top up at Victoria Bridge. Paul Hart passed me here since I lost a few seconds here.

Paul was running strong and I was not sure what to do. Should I stick behind him or overtake him? Should I drop back? Was he too fast for me? What was the pace I should be going?

I dropped back a little to have enough space to be able to read the running line since the cobblestones from that old military road are a pain to run and whenever possible we both ran on the narrow dirt path on the side. That was not always possible though. Even the walkers had problems with the path here over the more.

The scenery was stunning though. The weather was just perfect today. Certainly in the morning hours when it was still cool. The splits produced by my Garmin kept showing a fast pace. And the legs did not show any signs of tiredness yet.

Once we started the descent into Glencoe however I could not hold back on the downhill and passed Paul. I have done that downhill many times but never felt I so strong or confident on that technical  rocky path.

I was ahead of schedule by quite a margin. I had told Peter that the fastest times of previous races were about 2:10 (in fact I believe it was Craig Stewart who holds the “record” in 2:07). 

I got there in 2:05 (according to my Garmin). I know a fast first half does count for nothing in an ultra race if that pace cannot be sustained. But I felt that I was stronger than ever before. And I was not pushing it. So I got to the CP early and Peter and Silke were not quite ready with preparing food and drinks but that was due to myself giving them a completely wrong arrival time (I think I told them I would be there at 2:15). So although I may have “lost” a few seconds here I was not feeling rushed or in a hurry. All what counted today was that I  felt great.

Glencoe – Kinlochleven

Leg: 10.5 miles / 17k / 1:26:30

Paul was not far behind when I left the checkpoint towards the Kingshouse Hotel. I was moving fast and saw Marco coming my way. “you are going fast” he said. He did not say “too fast” though. Was he worried that I was going too fast? “I know” I responded. He lifts his hand for a high five and smashed the pancake I was holding in my hand into crumbles. Well, I could not eat much of it anyway…

I passed the Kingshouse Hotel and enjoyed that bit of tarmac road before I turned right and went up the hill on that strange section towards the staircase which nobody really likes. Including me. That rocky, muddy piece of lost trail which climbs up the hillside for no apparent reason. And then drops back towards the staircase where the real climb starts.

I met Peter and Silke just before the climb up the Staircase. Refilled my bottle, swallowed a gel and took one with me. I had started to feel a bit unwell and needed to find a private spot somewhere… I had a minute lead perhaps on Paul and I turned my head a few times on the climb to check who was chasing me. I noticed a runner behind Paul when I looked down just before I reached the top and saw Matt climbing up the hill not far behind Paul but I felt he was moving quicker than him. So that was probably the end of me leading the race soon I thought. The staircase is not a big climb but when you push it too hard you may have to pay the price for it. I certainly regretted that I had not done any substantial training on steeper climbs like this one.

As soon as I reached the top however my legs felt strong again and I was quick on the downhill and managed the technical bits really well. I had to stop for a private moment though. I was a bit surprised that no other had caught up with me though. But I picked up a good pace again and the downhill into KLL went well too. I was in a bit of a hurry now. Could I win this race? I had asked my team to prepare a double espresso which I just could not swallow. To dilute the black substance I decided to top it up with energy drink. We had plenty of water in the car but I did not want to lose any precious time… That mixture did not taste any better but I swallowed it anyway.

Kinlochleven – Lundavra

Leg: 7.2m / 12.3k / 01:08:00

I was still leading when I left the Kinlochleven Checkpoint. I was delighted with my 3:32 split but what could I win or lose on the last section over the Lairigmore? The climb would certainly not be any easier than the staircase. And it wasn’t. My stomach started to feel unwell. And there was a feeling of sickness spreading from my stomach to my head and even my legs. Maybe it was that espresso mixture?

Just before reaching the end of the climb I saw Matt probably less than a minute behind me and he was closing the gap. It was a bit of a shock but I knew that I could not defend my lead. In fact there was more to worry about than not winning the race. I started to feel absolutely horrible. Matt had closed the gap and was running next to me now. Some sort of awkward situation. He said something. I respond something. I think I said I was feeling great. But I was not quite truthful with that. I was about to collapse. There was an awful feeling of fatigue creeping through my legs.  3:32 to KLL and now BANG! I had overcooked it.

A week on I think it was the heat which caught me. And that silly brew of electrolyte and coffee. with bits of vanilla shake in it.

 Thankfully the race was supported by the Wilderness Response team over the Lairigmore and I reached one of the posts and asked for some water. I drank a cup of cool water and poured some of it over my head. I thanked the mountain rescue guy and soon started to feel better. At the next river crossing I stopped and poured more water over my head and neck. Even better. I soon started to pick up a very reasonable pace again and felt much better and I was back in the race. The fatigue went and the flat bits and down hills went really well again.

Lundavra – Fort William (Finish)

Leg: 7m / 10.7k / 00:55

Silke and Peter are a bit disappointed that I am in second place now. Matt was about five minutes ahead now and most likely out of my reach. I was not quite that disappointed and felt still good (or good again) and looked forward to a massive PB. Although my right foot was pretty messed up now and my old tendon injury was threatening to come back with a vengeance. But I still enjoyed the rest of the race in sunny weather feeling strong (and was cheered on in the Nevis Forest by Karen and Helen who ran the opposite way). The descent into Fort William was not bad either. There was no issue to get into a decent pace on the flat bits.

So I finished in 2^nd place and probably even more importantly in a time of 5:35 which was a 47 minute PB. And I was just amazed by that. There was almost no disappointment whatsoever for missing 1^st place.

Lucy Colquhoun finished not far behind in 5:47 in 3^rd place and totally destroying the old ladies record by more than one hour. One of those records she leaves behind which cannot be broken unless by herself.  

Lucy (5:47 CR, myself 5:35, Matt 5:32)

Debs (2nd gal), myself, Lucy and Matt at the prizegiving.

My Splits 2011 compared to 2010

	2011 Splits	2010 Splits	Miles	Kilometres
Bridge of Orchy	00:45:20	0:49:00	6.6	10.6
Glencoe / Blackrock Cottage	02:05:30	02:21:00	17.3	27.8
Altnafeadh (bottom of Devil’s Staircase)	02:36:00	02:55:00	21.6	34.5
Marathon Distance	03:20:00		26.4	42.2
Kinlochleven	03:32:00	03:58:00	27.8	44.8
Lundavra	04:40:00	05:21:00	35.0	57.1
Fort William	05:35:00	06:22:00	42.0	67.8

A big thanks to the the organizers of the race for making this such a great event. To the Wilderness Response Team. To the Marshalls. The voluteers. Davie Hall for the great pictures. Thanks Silke and Peter for flawless support.