Injury Virgin

I’ve led a charmed running life, I’ve dodged the bullet, I must be one of the lucky ones. Well I was until completing the West Highland Way Race.

If you’re not interested in a depressing tale of self-pity and unjustified man moaning, look away now!

D plus 2, the Monday after the race a hugely swollen right foot necessitated a visit to Fort William A & E, they mostly ruled out a stress fracture in my right foot and I managed to drive home like a brave little soldier popping Ibuprofen and Paracetomol.

Bruised fat feet after the WHW race

I spent two days in my office at Lockerbie, wearing Jesus sandals and propping my foot on a pile of boxes beside my desk, pretty revolting for any unfortunate who happened by, Keith and his big fat foot with a growing quota of black toenails smiling at you. I hobbled and griped my way through the week and spent every evening lying on the couch with a specially designated bag of frozen peas on my foot and ankle. Not a problem as I’d always planned a full week of rest and the family were pretty understanding and none of them like peas anyway.

By D plus 8 I was almost walking like a human again, my foot was back to normal size and the pain had migrated like a Bulgarian on benefits from my foot to my lower right leg, but my shin muscle was now swollen and solid. Natural healing needed a boost so I booked a sports massage.

Forewarned from my only previous encounter with my Physio, when she had reduced me to jelly with a 45 minute session working on my legs, I put on my big boy pants and gritted my teeth. This time she concentrated a whole session worth of pain just on my right foot and shin. Having explained my self-inflicted race injury - “95 miles in a race really?” conversation went from strained through stilted through guttural grunting to stoic silence and bottled up tears. God it really hurt! As the session progressed her diagnosis edged towards a possible stress fracture and a firm but polite suggestion I should go and see my GP.

D plus 12, 7:40am “Good morning Doctor Raj, I’ve got a bit of a sore leg” – “95 miles in a race really?” prod, poke hmmm, hmmm 95 miles? “I think you need an x-ray”

D plus 12, 8:20am, Dumfries A & E, “Good morning, I’ve got a bit of a sore leg and my Physio and GP think it might be a stress fracture”, “95 miles in a race really?”

D plus 12 8:30, Dumfries A & E, “Oh good morning nurse”…. I’m sure you’re getting the idea. Explaining my condition successively to nurse, doctor, 2 girls in x-ray another doctor and finally another nurse the upshot was you almost certainly don’t have a stress fracture. Take it easy but yes you should be OK to run again.

D plus 12 18:00 Dumfries Harriers Tuesday Club run a steady six mile run. Five miles in and I’m noticing a small but nagging pain in my left knee, which by mile 6 grows in intensity and finishing at 6.5 miles feels akin to some-one stabbing my knee with a knife. On the plus side the right foot and leg feel OK. Retiring gracefully it was back to the couch and the frozen peas, but this time balanced on my left knee.

D plus 14 08:00 Saturday morning trail run, knee felt OK, slight twinge at 5 miles, decided to cut short and head for the car by 6 miles it was proper sore, by 6.5 miles I couldn’t sustain a run and for the first time ever in my running career, I did a half mile walk of shame back to my car, decided to give it 4 days solid rest.

D plus 19 18:00 Dumfries harriers Thursday Club run, gentle 5 miler mostly on grass and the knee gave out again, with only 3 weeks till I’m theoretically running the Devil of the Highlands I’ve got to admit defeat. There is no way I’m going to be able to run a 42 mile Ultra! Actually it’s a load off my mind once I’ve made the decision and sent my withdrawal email, the pressure is off.

D plus ?? well in truth like you I’ve lost count, but another visit to the Physio, this time to have the left knee mashed. By now I feel like a seasoned pro but handle the pain just as badly as before. Fortunately a power cut mid-way through plunges us into darkness and I can let my brave face slip in the dark as a tear rolls down my cheek. Despite some lingering muscle tenderness I feel better for the pummelling. I even take her advice and stick to my bike for exercise avoiding running short term.

So good news then?

Well sadly no, the left knee feels better from both the massage and the cycling but my right leg must have been feeling left out as it’s decided to get in on the act again and running looks as far away as ever!
Four weeks post WHW and I’ve ran a pitiful handful of miles, and whined and moaned through most of them. I’ve been out on the bike half a dozen times, which I’m enjoying and my only target race is the Coll Half Marathon in 4 weeks, which is definitely more of a social event than a full on competitive race.

In truth I’m far from seriously injured, merely enduring a succession of niggles, and having had an injury free running career to date, I’m taking it hard.

Many runners have endured more serious injuries and illness with great stoicism and fortitude and good humour, I think I need to take a leaf out of their book.

Cheers

West Highland Way Race Lessons Learned

Whilst it was relatively fresh in my mind I thought I’d record my thoughts on my training and preparation for this year’s WHW race. Everyone who attempts this epic race will have their own views and thoughts, no two runners are the same and there is no definitive right way to go about it, although I’m sure there are lots of wrong ways.

I found it very useful to read other peoples thoughts and experiences and pinched what I hoped would be all the best bits to build into my own plan. I’m very definitely not saying my way is the best way, but it was the best way for me to achieve my goal given my running history; experience and job, which was always a sub 24 hour finish. Over 800 people have completed the race, many have written reports and blogs of their experience, why re-invent the wheel when you can use this fabulous repository of knowledge.

The West Highland Way Race pod casts produced by John Kynaston are brilliant, I’ve listened and re-listened to them, so should you!

BACKGROUND

I built up to running this race after 18 months of preparation, running my first Ultra (D33) in January 2012, followed by the Fling and the Glen Ogle 33, I also mixed in 2 road marathons and the usual scattering of half marathons and 10Ks and ran the D33 and the Fling this year.

TRAINING & SPECIFICITY – IT’S ALL ABOUT THE WHW Race.

The WHW is off road, so from January 2012 I switched the majority of my training and especially my long weekend run to trails. I live 5 minutes from Mabie Forest which has miles of forest road and mountain bike trails, wherever possible I ran on these. Mid-week runs tended to be back on the road and as my fitness improved I found my road speed didn’t diminish. If your training for an off road race you should be training off road.

Don’t over train, it’s easy to get swept up with the social Media communities and chat groups, don’t get me wrong they are brilliant, I love them and participate enthusiastically. But…..just because someone posts in January “Third night of back to back runs, mileage for the week 59 miles, giving 214 miles for the month” doesn’t mean you need to match them. The race is in June not January, work out your plan and stick to it, your plan, not everyone else’s.

Every year there are people who don’t make it to the start line in Milngavie because they battered their body in January and February – Don’t over train.

I aimed to run at least once a month on the actual route itself, I managed this, but I still felt my knowledge of the 2nd half could have been better. I would say this is a must do, you need to know the route.

For me the WHW race was my A race this year, from January to June everything I did fitted into my overall training plan, I ran the D33 and the Fling not as races in their own right but as stepping stones to the Way itself. Physically I ran well in both races and mentally getting pb’s in both very much kept me on track, conversely I’m sure if I’d “bonked” at either race my head would not have been in the right place for the Way race.

I noted that a few people ran the London marathon the week before the Fling and possibly as a consequence didn’t have a good Fling and either subsequently pulled out of the WHW or struggled on the day. Now it’s easy for me to say the above as I didn’t get a VLM place but I suspect if I had I’d have deferred it.

I’m not one of the racing snakes at the front of the field, so I knew it would be a massive challenge and I would need to be completely single minded about my training, both in type, intensity and mileage. From January 1^st to June 18^th I ran 1044 miles in total against a background of around 1700 miles in total for 2012.

Practise running in the dark, you’ll start in the dark and almost certainly finish in the dark so practise it and I mean proper dark on the trail not street lit pavements. Get a decent head torch and try it out, what seems bright in your bedroom, may not be so effective in the great outdoors.

There is no magic bullet? – I’ve blogged about this separately, but for me it really was about putting in the training miles. It’s not the magic shoes or the latest compression gear or the wonder gel, for me it is simple. You’re going to run a 95 mile race; you need to put in a lot of miles and a lot of time on your feet. You can tough out a marathon on limited training; you could possibly bluff out a shorter ultra-too, there is no place to hide on a 95 mile race. If you’re not prepared to commit to the training don’t sign up for the race in the first place.

If you’re training for a marathon typically your longest run would be 22 miles, 85 % of the final distance. This equates to 80 miles for the WHW, palpably not feasible for all but the elites. The answer?..... for me it was back to back trail runs, typically 18 – 24 miles on a Saturday and 12 – 18 on a Sunday. Mid-week minimum of two runs 10 – 12 miles, sometimes squeezing in a 3^rd one.

My mileage plan was cobbled together from George Reid’s D33 training plan, John Kynaston’s WHW plan, a 100 mile Ultra plan I found on the web and fitting and stretching round the Balmaha & Tyndrum training weekends and the Fling itself.

SUPPORT

Make sure you arrange your support well in advance and plan your support dependant on your expected finish time. So what do I mean by that?

I was aiming for a 24 hour finish; your support runner can’t run with you until 50 miles (assuming you’re not within 4 hours of the leader), if they’ve been up all night on the Friday, they are going to be just as knackered as you are before they even start running!

My main support runner enjoyed a good night’s sleep on Friday a leisurely drive to Tyndrum and started running from Bridge of Orchy, he still ended up running 35 miles which is no small feat in itself.

Whilst enthusiasm is great, experience wins for me. I was lucky to have both an experienced and enthusiastic support crew. I saw (and have read blogs of) support crew standing around while the runner refilled their own back packs. The support crew has one single purpose, namely to help their runner get to Fort William and to allow the runner to concentrate on the single task of running. Now it could be that their runner hadn’t briefed them before hand, but your support stops should be like an F1 pit stop with the runner as the centre of attention.

On a similar vein, minimise the time you spend at checkpoints/support stops, I’ve read of runners just missing their target time, but when you read their reports they’ve spent ages at each stop when in reality all they needed was a bottle change and a snack. They could have been in and out in 2 minutes but instead farted around for 10.

Even with a sub 24 hour finish, my crew were knackered by the end, if you realistically reckon you’ll be running through the second night I’d have two separate crews.

Make sure your support know what they have to do, we had a get together 2 weeks before the event and ran through every aspect of support. Thinks we covered included

• Who would be running and which sections
• Vehicle logistics
• Who’d have the weigh card
• What did I expect food wise at each stop
• Approximate timings (for the first half at least)
• Food, your support have to eat too

By the time we’d finished I was happy that not only did I know what was happening but that the whole team knew the plan.

BE ORGANISED – WRITE LISTS

Starting in January I carried a notepad and every time I thought of something for the race weekend I wrote it down. If you think you’ll remember it you won’t. If you think you might need something, pack it, better to be there and not used than sitting in the cupboard back home.

Book your accommodation early in Fort William and remember you’ll almost certainly need to book for both the Saturday and Sunday nights.

I took both the Friday before and Monday after as holidays; if or when I do it again I’ll take the Tuesday too.

KIT & FOOD

Try out everything you might use on the race itself. You shouldn’t use anything on the day that you’ve not tried out thoroughly beforehand. This goes for clothing, shoes, kit and food. You can’t replicate a 95 mile run, so use your long training runs to work out what food suits you, you WILL need to eat on the day. You probably won’t feel like eating so you need to force yourself to keep refuelling. The same goes for hydration work out whether you want water or isotonic or both, some people swear by flat coke, whatever you opt for try it out first.

Personally I use a Salomon backpack with one bottle of Isotonic and one of water. Initially I used a camelback but I found it a real pain to refill and I ended up under hydrating because I couldn’t tell how much I’d drank. Lots of runners will swear by camelbacks, either way, work out well in advance what works for you.

Clothing is probably the ultimate personal choice, from marvellous Mimi Anderson who always wears pink to the speedsters who only wear vest and shorts irrespective of weather. I was lucky my race was pretty dry, but I still used 6 different running tops; 3 pairs of shorts, 4 pairs of socks and 2 rain jackets

SHOES

Very much a personal choice, I used Salomon Speedcross 3’s, I’d done most of my training in my original pair, but had bought and broken in an identical pair as back-up. Between Tyndrum & Bridge of Orchy I felt like I was running on gravel, when I took out the insoles, the underside was in bits. I’d run something around 800 miles in them, the grip was badly worn but they were comfy. With hindsight I should have binned them well before the race it would have saved my sore feet in the last 30 miles, something I’d never experienced before.

Take a variety of shoes both for running and afterwards, my feet were so swollen I was wearing sandals until the Wednesday, very smart with my business suit.

MENTAL ATTITUDE

This area is probably where I’ll differ most from some other members of the “West Highland Way Family”. From the moment I applied for the race there was never any doubt in my mind that I’d cross the finish line, the time may have been up for debate but I’d definitely finish.

It’s such a big race and such a big training commitment that for me you have to have an absolute certainty in your own mind you’ll finish, right from the start of the process.

LESSONS LEARNED

Having prattled and bored you with the Gospel according to Ainslie, what if anything did I get wrong and what would I do differently.  Happily with my OCD preparation this isn’t a long list.

I shouldn’t have started with very high mileage, knackered shoes
I should have run more on the 2^nd half of the route so I knew the route better

Provided you've not lost the will to live and have read this far I'll say it again for the record, there is no single right way to train and prepare for this race.

There are lots of things that can go wrong that are unavoidable and unpredictable like injury and sickness. There are however lots of things that you can avoid by proper preparation and forethought which will minimise the possibility of failure and maximise the prospect of success.

Cheers

K

West Highland Way Race 2013

Are you sitting comfortably?, if not go make yourself a nice cup of tea, grab a biscuit, put on your comfy slippers and settle down, for any race that’s 95 miles long deserves a race report of equally epic proportions.
I forced myself into an early night on Thursday night, knowing that sleep was going to be at a premium on race weekend itself, despite waking at 5:45am I quickly fell asleep again not waking till just before 10am. For some-one who regularly endures a poor night’s sleep 12 uninterrupted hours the night before a 95 mile race is unexpected manna from heaven.

OCD Kit Packing

I only had 2 or 3 small things to sort out since my kit was already boxed, labelled and packed into the car on Wednesday evening. A leisurely shower, breakfast and an hour lying on the couch reading before I headed North at 12:30. I’d borrowed my neighbour’s roof box to ensure we had plenty of storage space and since it was about as aerodynamic as a garden shed, I pootled up to Glasgow at a very leisurely pace. I stopped at an outdoor shop to pick up a small kettle and some emergency ponchos for myself and my support, I felt that given some of the less optimistic forecasts the ponchos might prove providential.

I checked into the Premier Inn, Bearsden just after 3 and quickly settled into bed, curtains drawn and lights out, I may have dozed a little bit, probably not, but the main thing was I was relaxing and not on my feet. It felt a bit weird checking in and trying to sleep mid afternoon, but then not much about the next 48 hours would be normal anyway.

Calm before the storm

Eileen texted to say she’d found a direct train from Edinburgh to Milngavie and would arrive about 7:15, so I said I’d pick her up and get a couple of things from Tesco at the same time, it would also give her a chance to try out my car for the first time since she’d be doing most of the driving.  My car has electronic auto-hold rather than a handbrake so it can be a bit disconcerting at first. Having picked up some bread and extra nibbles for the support team we headed back to the Premier Inn, where Eileen managed to reverse park first time unlike the plonker in the Micra at the end of the row who reversed onto the grass verge hitting a lamppost into the bargain, promptly getting out locking the car and heading into the restaurant without a second glance, bizarre.

I briefed Eileen on my OCD packing (labelled boxes each containing laminated lists of contents) and we headed over to the Burnbrae to get some food, whilst the pub was busy we only waited 10 minutes for a table and the service was pretty quick and the food was decent. It was good to have company over the meal and time passed quickly. We headed over to register at 9:30 and were in and out in 10 minutes, there were already some runners and teams already hanging around in the car park. It seemed strange to me that given you know you’re going to be on your feet for a long time why would you turn up so early, you’re burning energy and not relaxing.

We headed back to the hotel and I had a shower and a shave and had just got changed into my race kit when Zoe texted to say she was in the car park. OK she was in the wrong car park, but she quickly found us. Time for briefing number two and a spot of kit transfer and it was immediately obvious that the roof box was a good call, lots of extra space without being muddled with my own race kit. Back up to the room for a large cup of coffee and pretty soon it was 12:15 and time to head down for Ian’s race briefing. I was feeling really pleased my plan for the day had worked out, I’d pretty much done nothing but relax all day, was well fed and watered and hadn’t expended much nervous energy at all, in fact I was so relaxed I almost forgot I needed a drop bag for Inversnaid. We parked in the Tesco car park and walked round just in time for Ian’s briefing, a quick hello to fellow Harrier Caroline and her support crew (Lesley, Steve and Choppy) and a few hello’s and good lucks to fellow runners.

I made a last minute decision to put my on Goretex waterproof over my long sleeve top as the long forecast rain looked almost inevitable and whilst it wasn’t cold I thought it would be easier than trying to put it on whilst running in the dark.

Like all of the preceding week, I didn’t feel nervous, anxious or excited I just wanted to get started and get it done.

1am the hooter goes off and we’re away, the adventure has started.

I deliberately positioned myself at the back of the pack to avoid going off too quickly and immediately lost sight of Caroline; in fact not seeing her again until just before the presentation on Sunday. My run through Mugdock was pretty uneventful, mostly focussing on gentle 10 – 11 minute miles; not falling over and chatting to a succession of runners. “Is this your first?”, “What did you do it in last time?”, “Are your crew meeting you at Drymen?” repeating the same conversation many times over with different runners. I chatted briefly with Ian Minty, who had a particularly eventful race and went on to a well deserved and gutsy finish.

I do remember thinking that some runners had pretty poor head torches. I know I’m particularly obsessive about torches and my LED Lenser 170 lumen job, does make me look like a Chilean miner on a dark night, but it seemed stupid to me to risk your race, for the sake of a decent head torch.

The rain came on quite heavily on the Stretch before the Beech Tree, but the improved path meant very few puddles and I hoped dry feet. I was hoping to reach Drymen in just over 2 hours, around the same as my Fling pace and I wasn’t disappointed. Across the road and Eileen was right in front of me, quick swap of the bottles, shovelled down a rice pudding grabbed a sandwich and it was straight off, my strategy being to minimise time at checkpoints and stay on my feet wherever possible to avoid cramping up. I ate my sandwich on the first walking stretch through the forest and maintained a steady run on the flats and down hills and walked every uphill. I only remember talking to one girl, who seemed pretty upset that her support had missed her at Drymen and she hadn’t re-stocked, I offered her my water bottle and some spare gels but she declined. She didn’t seem in a good place and I felt she was already looking for an excuse to bale, since I’ve forgotten her name I hope she eventually made it. Not for the first time that day I was thankful my support were all WHW veterans and knew and avoided all the possible pitfalls.

On the approach to Conic Hill I said hello to Colin Knox as the first grey fingers of dawn started forcing their way through the overcast, keeping up a good yomp up the hill, I was rewarded with a surprise view of the loch as I crested the top. I passed a group of Scouts close to the summit, as a long time Scout leader I suspect they we’re doing a “dawn patrol”, where you climb to the top of a hill on the longest day to see the sun rise, with your leader encouraging and cajoling and promising life enhancing views from the top. I did it for years and never once saw a decent sunrise.

Balmaha 3:40

I took it very easily on the descent into Balmaha and on the last stretch through the forest was surprised to be passed by guys positively sprinting into the car park. I swiped my timing chip and once again the girls we’re standing right there to guide me to the car, bottles changed again another rice pudding and it was straight through, I asked for a change of top to be waiting at Rowardennan as whilst my waterproof is bombproof, I do have a tendency to sweat like a racehorse. Having decided from the outset to be relentlessly cheerful at each stop even if I didn’t feel good, I didn’t need to put it on as I was genuinely enjoying my experience so far.

Quickly up over Craigie Fort and along the beach I was completely on my own and sticking rigidly to my walk the hills plan, the 7 miles to Rowardennan whizzed by, I had been worried that 5am to 6am might be my low point as not only have I never ran through  night, I've never even missed a full nights sleep,. I needn't have worried the excitement, adrenalin and the views were fully occupying my mind.

On a less positive note, the long promised midges made started to make an appearance, I am to midges what water is to a man in the desert, I knew I'd get bitten, but even for me the bites were extreme.

Rowardenan 5:17

The miles to Rowardenan flew past as did marathon distance, I was surprised how many cars and support crews there were but once a again the girls were right there for me, waiting by the toilet block, charming! Another rice pudding and a change of top gave me a boost and I bounced out singing along to my iPod, passing team Santa baby who were busy re-fuelling the lovely Sandra. I know some people find the loch side quite boring, but it's growing on me every time I run it albeit this time I can't remember much about it.

Inversnaid

I was still feeling strong as I carefully trotted down the steps and grabbed my drop bag, the Trossasch's Rescue guys had put up a midge proof gazebo, or more accurately a collecting house for midges, still it was almost certainly better than standing outside, another refuel and it was quickly back en route partly for efficiency but mostly to get way from the winged devils. The technical section immediately after Inversnaid has lovers and haters in equal measure, I'm moving firmly into the lover category and I did most of the section to Beinglas in the company of Andy Cole, Andy is a WHW veteran and his measured conversation and advice was great company and made this section fly past.

Beinglas Farm 8:37

It's only on later reflection that the value of an efficient support crew really makes its mark, as once again the girls were waiting for me right at the checkpoint. The midges must have been awful as with hoods pulled up, midge nets on all I could think of was the Jawa's from Star Wars, made me smile anyway. I think I was getting the better deal as at least I could keep moving. Another rice pudding and I was quickly off again.

I'm pretty single minded about things, since I was lucky enough to get a race place, the thought that I might not complete it simply never entered my head. Arrogance or ignorance?, neither .I can be pretty single minded about things when I want to. So why is this relevant?, because the section from Beinglas to Auchtertyre is my least favourite, but happily Bogle Glen and cow poo alley passed without incident. I was lucky enough to bump into the irrepressible Helen Lees on this section. Helen has a uniquely Glasgow way of looking at our hobby, there is nothing fancy or precocious about her view and despite the roller coaster hills and occasional rain shower she had me smiling all the way into Auchtertyre.

Auchtertyre Farm 11:06

I'd phoned ahead, causing a momentary panic, I suspect, to ask for some hot soup and some attention to my feet as I could feel a couple of "hot spots" starting. Again I couldn't believe how busy the place was. A quick swipe of the timing card and onto the scales, where I think I was down about a kilo and I was jogging off to the car. It felt like a formula 1 pit stop as my team ministered to my needs. Shoes and socks off, feet dried, top changed, hot soup and zinc tape on the hot spots on the soles of my feet. Special mention must go to Zoe for the attention to my putrid; white and pongy feet, definitely above and beyond the call of duty.

I was still within 4 hours of the leader so I'd be doing the next section solo, but with the prospect of Andy joining me at Bridge of Orchy.

This was a pretty long stop for me, but worth it as I felt very refreshed for the next stage. It felt odd to be running past the By the Way and up past Brodies Store, but I stuck firmly to walking the hills to conserve energy. Although the zinc tape had helped, the soles of my feet still felt like I was running with gravel in my shoes. I stopped just before The Way goes under the railway line, sitting on a rock like a big Day-Glo garden gnome. I took off my shoes, shook them out...nothing, I took out the insole.............damn, the underside of the insoles were in bits, with debris, stones and crap in both shoes. I've probably done over 800 miles in these shoes and for the first and happily only time that day I was annoyed with myself, I knew the shoes were past their best, but I never thought to check beneath the insoles. Even after thoroughly clearing out the debris I could feel the lingering effect on the soles of my feet, I phoned ahead to say I'd need a shoe change at Bridge of Orchy. Despite or because of this I ran well on this section, almost certainly it was the prospect of company from Bridge of Orchy onwards and the knowledge that with 60 miles done I'd broken the back of the race.

Bridge of Orchy 13:16

Over the bridge and once again the A-team were there, Andy and Zoe all togged up to run. Shoe and sock and top change and we were off up Murdo's mount for our jelly baby. I struggled a bit on the descent to Inveroran Hotel as my feet were pretty sore but this was more than offset by having company.

At out team meeting a couple of weeks before I'd decided to ask Andy to join us around Tyndrum, driving up from Lockerbie on the Saturday morning and benefiting from a decent nights sleep on the Friday, so he could be fresh for the second half. Eileen was going to meet us after Inveroran Hotel and Andy was going to run with me over Rannoch Moor. The sun came out briefly here and the views were truly stunning, it really is a privilege to be able to run in this country.

My memory is starting to fail me here, but I remember running on this section with some-one who had three support runners. It made me smile at one point myself and the lady runner were happily chatting away whilst our respective supports shot off ahead. I ran the flats and kept walking the hills and was passed my a very chatty Donald Sandeman, on the last uphill before you turn down into Glencoe, Donald was running very strongly and went on to a well deserved 22:18 finish. I'd asked Andy to phone ahead for more soup, but lack of a phone signal meant it was all a bit last minute. I didn't enjoy the descent into Glencoe Ski Centre, I was just finding it very sore underfoot, but I knew I'd broken the back of the race and my sub 24 hour target was still very much on.

Glencoe 16:06

The girls had bought some really salty chips, and I alternated between chips and chicken soup even dunking the chips at one point, although I must admit I really didn't feel like eating anything at all by this point. The welcome news was that Peter Duggan was running out from Kinlochleven and was going to meet us at the foot of the Devil, in fact he met us just as we left the Ski Centre car park. Pete lives in KL and knows every inch of this section of the way, so his knowledge was going to be a big help.

We ran past Kingshouse Hotel and kept up a run till the way started to climb upwards, duly dropping back to a walk until the crest we then ran all the way into Altafeadh. Zoe was going to join us for the climb up the Devil and the section to KL. I think I coped OK with the climb up, albeit its much harder with 70  plus miles in your legs than when you are fresh. I didn't enjoy the descent into KL, or "The Devils Arse" as I christened it recently, but Peter diverted us all by pointing out every hill, peak, corrie and geographical feature around. At one stage it felt like a guided geography trip and it certainly helped speed the time along. I took it really easy on the steeper downhill's not wanting to risk an injury this late in the game.

Kinlochleven 19:02:10

Quick check in and weigh, change of bottles and I was just heading out the car park, when I felt really cold so an about face and I jogged back in to change into a long sleeve top again, plus hat. I didn't take on board any food, which I probably should have.

I found the climb out of KL endless and I kept having to pause for a breather, also my right foot was starting to hurt and I needed to stop and flex my ankle pretty regularly. I regretted only having run the Larig Mhor once as I knew in my heart that it dragged out and with my Garmin having given out on the climb out of KL. I had no idea how far it was to Lundavra but I do know I walked virtually all the way, I found the underfoot conditions awful, even on the flatter bits I couldn't muster a run and I was stopping every couple hundred metres to flex my ankle, which was not getting any better. I was passed by quite a few fellow runners on this section, my normal power yomp descending into more of a fatigued stroll.

The dark tentacles of night were starting to fringe the sky and it was feeling cold, I was very glad I'd switched to the long sleeve top. I wanted another layer for the last 6 miles and Andy ran ahead about 1/2 mile out from Lundavra, leaving me to cover the last bit on my own, which felt very weird being alone again and causing Eileen and Zoe a momentary panic as they thought I'd collapsed or something, no such thing. I remember the very welcome heat of the bonfire, and the music but couldn't tell you what they were playing. As soon as I stopped Zoe took charge, her Mountain Rescue experience really kicking in.

I was told in no uncertain terms to take off my waterproof and this was dried in front of the fire, whilst another thick layer was fetched from the car. I felt fine, but Zoe was insistent I was going nowhere until I was "sorted". An uncomplaining Andy had managed a complete kit change before we headed off on the final 6 miles to Fort William. Whilst standing at the fire I could hear wild shrieks and singing which turned out to be Sandra and her support runner, evidently enjoying every minute of it and powering onto the finish.

By now it was full on dark and lack of knowledge of the route, the underfoot terrain, darkness and tiredness all dictated a cautious approach, I felt sub 24 hour was still in sight, so lets not do anything stupid now.

Conversation dwindled to all but the essentials and I was very glad to sense rather than see the final hill up to the fire road.

"Am I still on for sub 24?" I asked Andy, the response was "Your last two miles were 20 minutes each and you've got 4 miles to go and 1 hour 15!" even in my bedraggled and tired state I could work out what was needed.

Zip up the man suit, pull on the Mojo socks and remember Fiona Rennie's words, "you're doing this of your choosing", no-one is making you do it!

time to run

I started to run, Andy matching me stride for stride, on the whole 4 miles to the leisure centre I spoke once "Is it in the bag?", wisely either Andy ignored me or decided silence was the best way to keep me moving. I kept the run up all the way, I could feel my foot hurting with every pace, but decided that if I kept running the pain would last less than if I dropped back to a walk.

Other more competent writers have described this section to the road as never ending, I agree it did drag on but at least it was down hill and I passed 4 or 5 runners on the down hill. I think we surprised the girls who'd parked at Braveheart Car Park and were expecting a broken man to hobble down the hill, I don't remember exchanging words, just thinking, I know this stretch its only a mile, its nearly over.

I kept up a run all the way in, in fact the last mile was probably my fastest mile of the day, around 9:40, not sprinting, but not too shabby after 95 miles and again passing 3 runners walking on this section.

Fort William 23:30:25

Into the car park, dodge round the rescue vehicle, head for the finish arch, swipe the card, shake Ian Beattie's hand, onto the scales, but most importantly slap the leisure centre doors, job done.

I can't honestly say I felt the surge of emotion other runners have described, just an overwhelming feeling of JOB DONE, thank god, now I can shower and sleep.

I went inside, sat down and rather unreasonably demanded a pint of chilled milk from my support team, I hope my only prima donna moment of the day. We didn't hang around but headed straight back to the Travelodge and I got an uncontrollable fit of the shakes en route, by 1am I was trying to negotiate my battered limbs into the shower and hobble under the duvet.

A thoroughly disturbed nights sleep followed, I was exhausted but incapable of finding a position that wasn't painful for my feet and my body decided to give up entirely on regulating its temperature alternating between violent shivering and sweating so much that I had to get up and change sheet, pillow and flip the duvet over, nasty!

I managed to eat two complete breakfasts before limping along to the presentation, WOW it was an incredible feeling to be part of this event, and I've now got my own goblet.

 

I owe a huge thanks to my support team Andy, Eileen and Zoe, to my family for putting up with an absent father for the last 6 months and to all the marshals and organisers who made such a special event possible.

 

Cheers

 

One More Sleep

Well after over 8 months of thinking about it, training totally focussed on it, living it; breathing it and boring non running family and colleagues about it, its finally here.

After one more sleep I'll be toeing the start line for the 2013 West Highland Way Race.

So how do I feel?

Well, I'm neither nervous nor scared, nor too excited nor daunted. I set out a training plan in early January and pretty much stuck to it. I had good build-up races at the D33 and The Fling, I even managed a PB at the 10K Mabie Trail Race.

Weekend after weekend of back to back trail runs, with lots of ascent and descent. On club nights I'd turn up early and squeeze in 3 miles before the standard 8 mile run. All through the winter, mile after mile in the cold, wet and dark a total of just under 1100 miles since January 1st. And pretty much no booze for 6 months too.

So before the kick off, a few thank-you shout outs

• Thanks to my family for tolerating their absent father
• Thanks to my fabulous support crew for giving up their weekend
• Thanks to my training mates for their company and encouragement
• Thanks to my work colleagues who've listened to my training tales when palpably not interested
• Thanks to the West Highland Way family for the company, banter and encouragement
• Thanks in advance to the organisers and marshals who make it all possible

The car is all packed, the accommodation booked, the check lists double checked, no last minute panicking, if it isn't packed now it isn't going.

So tomorrow will be a nice relaxing, easy day, heading up to Milngavie and hopefully catching some sleep before the off.

I'm happy that I've done everything I could to prepare for this, short of giving up work and becoming a hermit.

I've never been fitter, never felt more prepared both physically and mentally and I'll be carrying the words of Fiona Rennie with me for all 95 miles, in case I wimp out.

"The pain and discomfort I feel in this challenge of MY choosing will never come close to those fighting terminal illness"

Crystal Goblet here I come.

Back to Back West Highland Way runs

There isn’t a definitive plan for how you train for the 95 mile West Highland Way Race. A trawl of the internet will spew forth a plethora of so called specialists willing to write one for you if you cross their palms with silver, or more accurately $300 via your MasterCard.

I did eventually find a week by week plan for a 100 mile road race and by combining this with the plan that John Kynaston, very kindly shared on Facebook, I put together my own custom plan. The back bone being back to back trail runs at weekends, running the D33 and The Fling as training runs and a very long back to back weekend about 4 weeks before the big race itself.
I’d pencilled in last weekend’s bank holiday for this two day epic, Saturday would start at Balmaha and finish at Bridge of Orchy, around 41 miles with the last 35 miles to Fort William filling the Sunday slot, sensibly allowing Monday for recovery. I know it’s unusual for me to be sensible, but I balanced this out by running two hard trail runs the weekend before and driving 1000 miles the week before. Nothing new there!
I’d made a conscious decision to run solo as for two reasons

One - I’ll probably be running the race on my own, so I need to know how it feels

Two - I need to run at my pace, not some-one else’s
 

Balmaha to Rowardennan 8.2 miles 1 hour 28 minutes

A beautiful cloudless sky, cool but not cold, a bone dry trail and a picture postcard carpet of bluebells were the main feature of this first leg. I deliberately walked all the uphill’s and took it easy on the steeper downhill’s too, averaging 11 – 12 minute miles, aiming to conserve energy as much as possible. At mile 7 my right quad started aching, not an area I’ve had issues with before but not enough to worry me at that stage. The Way was pretty quiet and I only passed half a dozen people on this section. I stopped at Rowardennan for a strawberry rice pudding and a water bottle refill, but seeing heaps of charity walkers about to head out; I kept this stop to 2 minutes and was quickly off again.

Rowardennan to Inversnaid 7.2 miles, 15.4 miles in total 3 hours 4 minutes

Sticking to the “take it easy” plan (apart from one 8:30 mile) and with my the pain in my thigh growing with every mile, I was starting to get concerned, by mile 12 it was proper game stopping sore then quite bizarrely almost exactly as my watch beeped mile 13, the pain disappeared completely. It was like Harry Potter had waved his wand and made it disappear!

I like this section of the Way; I find the long uphill walk gives a nice breather. I decided I’d opt for a coffee from the hotel, I’ve never tried hot drinks on a run and wanted to make sure my tummy could cope. Buying a coffee at the hotel also made me feel less guilty about asking them to refill my water bottle. I’ve been caught out not hydrating on long runs in the past so was being really strict with myself. My Salomon XT 5 backpack holds two custom 500ml bottles (one water, one isotonic), and has room to carry a standard sports bottle too, so I transferred this to the custom bottle. The temperature was heating up and I’d been taking every opportunity to soak my buff to keep my head and neck cool and with the sun firmly on my back to avoid a painful sunburnt neck.

I stopped for just over 8 minutes including an application of Vaseline to a hot spot on my right big toe which has developed an annoying predisposition to blistering of late and a conversation with a French tourist, who’d misread his map and thought he could get his car to Glencoe from Inversnaid. He was slightly crestfallen when I explained he’d have to back track all the way to Aberfoyle.
Inversnaid to Beinglas Farm 6.8 miles, 22.2 miles in total 4 hours 42 minutes

I needn’t have feared about drinking coffee, as the caffeine kicked in I positively enjoyed the scrambly, technical 2 miles after Inversnaid, leaving the loch behind I stopped for a photo at Dario’s post and met WHW family member Brian Gary, who’d walked out from Beinglas Farm with his wife. I decided on another coffee and a Twix and two bottles of water from the shop. My long sleeved top was pretty much soaked through so I opted to change into my short sleeved top and also applied further copious quantities of Vaseline to my toe. This was the first long run I’ve done for ages where it wasn’t raining and the ground was dry, but my socks were still wet through with sweat, I should have carried a dry pair, but at least I’ve learned this lesson before the actual race. Total stop time was 8 minutes.

Beinglas Farm to Auchtertyre Farm 9.8 miles, 32 miles in total 7 hours 10 minutes

I stuck firmly to walking the hills, and on slopes I used my run 50 walk 50 tactic, energy conservation still being the key. Although I’d passed plenty of walkers the first runners I met were WHW Family members Peter and Heather MacDonald, just at Derrydarroch cottage. I was able to cadge a good squirt of sun cream before heading onto cow poo alley. Cow poo alley was bone dry (another first) and apart from one enormous F**k Off big bull, quite uneventful. I was getting tired by now and at mile 27 my thigh pain had returned as quickly as it had disappeared. I can’t say I like the magic forest above Crianlarich, but having now run it half a dozen times I hate it less than I used to, I’m also learning where to run the down hills and where to take it easy and preserve my quads and knees. I stopped for 12 minutes at Auchtertyre for a comfort break and a cup of tea, unfortunately I got button holed by the resident teenage loony “I don’t work here, but I hang out and help” who tried to tell me all about his poetry writing hobby. On the plus side I was still able to run away.

Auchtertyre Farm to Bridge of Orchy 9.4 miles, 41.3 miles in total 9 hours 23 minutes

This was to be the first time I’d run through Tyndrum so quite an important physiological line to cross for me, although I did balance it out with a 4 minute stop at Brodie’s Stores to buy a bottle of Isotonic. Enquiring if they sold sun cream the lady replied “we don’t get much call for that here!” This last stretch from Tyndrum was definitely the low point of my day, my thigh was hurting so much that I was forced to stop two or three times every mile to stretch it out and I was doing a lot of walking. I’d plugged in my earphones to listen to the latest WHW podcast but after 10 minutes they sadly went on the blink. My pace on this section was around 13 minute miles and I had pretty much given up on any prospect of running on the Sunday, not a happy place to be. After what felt like an age Bridge of Orchy Station hove into view and I picked up my pace for the last leg to the Bridge or Orchy Hotel where Ann and Sarah had already checked in.

Total for the day 41.3 miles in 9:23 including around 30 minutes of stops and an overall average of 13 minute 40 seconds per mile.

Our rooms were in one of the new blocks at the hotel, very posh but definitely at the pricey end of the range. I sat on the small deck area overlooking the bridge chatting to some mountain bikers who I’d met a couple of times during the day, they were lamenting their decision to try to cycle the WHW over 3 days. They seem to have spent as much time carrying their bikes as cycling them.

As I stood under the smoke detector in the room, smelly and hot, the fire alarm system went off, as I stepped away it stopped, stepping back under it, sure enough, off it went again. Now I know I was more than a bit ripe, but smelly enough to set off the fire alarm, surely not. The hotel manager was able to assure me later that it was entirely co-incidental, the alarm system going wonky due to a water leak in an adjacent room.

We enjoyed a very pleasant meal, but with my body screaming for sleep and my legs seizing up I hit the pillow by 9:30pm.

Day Two

I hobbled up to breakfast, in the near empty restaurant, by this time seriously doubting if I could run at all, never mind attempt the 35 miles to Fort William. I told Ann and Sarah not to be surprised if I phoned from Inveroran Hotel for a pick up.
With the grey overcast matching my mood I set off over the bridge and up the hill, surprising myself I was actually able to get a half decent run together on the downhill so decided I could make it at least to Glencoe and pushed onto Rannoch Moor, walking the steeper sections and run 50 walk 50 on the gentler gradients.

Bridge of Orchy to Glencoe 11 miles 2 hours 4 minutes

By now truly amazed that I was running after feeling so low the day before I’d made my mind up to run onto Kinlochleven, I felt that Fort William itself would be both too optimistic and mean a very late return home. Sitting on the tailgate of the car, I refilled Water and Isotonic, quaffed a bottle of fizzy Lucozade, a packet of salted peanuts and a couple of Rolo Biscuits. It was pretty chilly in comparison to the day before, and before I crossed the A82 I’d stopped to put on my waterproof. It’s a deceptive 4 mile run from the Ski Centre to the foot of the Devil’s Staircase but by the time I reached Altnafeadh I was happy that I’d make it to KL comfortably on what would be only my 3^rd ascent of the Devil, it’s just a heads down and plough on job for me. The view from the top was spectacular, whether I can appreciate it next time I’m there will be a different story. It’s a 700 foot climb up the Devil, but the descent to KL is around 1700ft in total (so Mr Garmin tells me). I’m not a fan of this section, and I decided to christen it “The Devil’s Arse”. Probably runnable under normal circumstances but not today, lots of walking and picking my way gingerly along the rockier sections. About 1 mile out from KL, I found a brand new iPhone lying in the middle of the path, fortunate for the young lady I caught up with who hadn’t realised she’d dropped it. Good deed for the day done, I finished strongly into the Ice Factor car park.

Glencoe to Kinlochleven 10.5 miles, 21.5 miles in total 4 hours 24 minutes

Average pace for the day 12 minute 19 second miles, total for the two days 63 miles. A quick change and a bowl of Mac Cheese at the Ice Factor and it was time to head home, dropping Sarah in Glasgow en route. Ann did all the driving while I failed to grab 40 winks and we got home just before 8pm, confirming that my decision to call it a day after 21 miles was the sensible thing to do.

Summary

Overall I’m happy with the weekend, my longest solo runs, my longest back to back runs, useful to run a section of the way that I’m least familiar with and only one blister and one black toenail to show for it.

No regrets at all about dropping the 15 miles to Fort William, and loads of small lessons learned. So that’s pretty much it for the WHW training, I’m not going to get any fitter in the next 2/3 weeks it’s just about avoiding injury and sorting out the kit and logistics and support plan.

I’ve agreed to run the Mabie Trail Race on Sunday 9^th June, but I’m going to take it easy on the downhill’s (last year I ran them like a man being chased by the hounds of hell) and whilst I’m sure I won’t just jog round I’ll be sensible about it. I’m planning a short 6 mile head torch run round Mabie Forest on Friday 7^th June, thereafter it’s just about keeping things ticking over until D-day – 1am Saturday 22^nd June.

Apologies for the lack of photos, although I did manage to take a couple, I'm trying to upload this post via Virgin Trains complimentary Wi-Fi, about as effective as semaphore in the dark!

Holywood Stroll 5 mile race

This little gem of a mid-week race celebrated its 20^th edition this week, organised by Dumfries Running Club, it’s a flat fast 5 mile race on deserted country lanes circling the village of Holyrood north of Dumfries. It’s the 3^rd or 4^th time I’ve ran it and the numbers seem to grow each year and this year’s 128 finishers stretched parking and access capacity almost to its limit.
My training plans called for a 10 mile run, but as DRC always support the Harriers club races to the full I wasn’t going to miss an opportunity to reciprocate, add in the fact that I’ve got loads of friends in DRC and it would be churlish not to run it.

I hatched a Baldrick like cunning plan to leave work early, grab one of the limited car park spaces, trot round the 5 mile Stroll route, nip up to race registration, and part with my £3:50, stick on my number and then take part in the race but at a nice easy pace. This would satisfy the conflicting demands of my 10 mile training run, supporting a local race and not exposing my dire lack of pace because all my training has been for Ultra’s, as the meerkat says “simples”.

The route is almost entirely single track tarmac country lanes heading north of the Dumfries by-pass, whilst it’s not billiard table flat, it’s definitely flat enough for a 5 mile PB, and it’s a Scottish Athletics registered event for those aiming for club standard awards too.

Holywood Stroll Route

I changed at work to avoid any potentially embarrassing bare bum moments in the car park and by 5:30 I was heading off. Most of the route is bordered by farms and some parts of the road can sometimes be well decorated with mud and cow poo, but this year we were blessed with minimal mud and no poo. I couldn’t decide between a gentle jog or a full on blast round so settled for a middle of the road 7:25 minute mile pace. I pretty much immediately regretted my choice of a long sleeve polo necked thermal top and a waterproof, quite why I thought this was appropriate attire when the sun was out I don’t know. I was sweating liberally by mile 1 and glad that I’d got more sensible alternative kit back at the car. The wind swirls round on this flat area of land and despite running North, South, East and West the breeze was always in my face. I finished the 5 miles in an uneventful 37 minutes and headed back to the car to change and register.

As usual by this time,the car park was rammed and my fellow runners were demonstrating an ostrich like ability to abandon cars on grass verges with zero regard for fellow runners, I suspect this lack of parking may be the only or main limiting factor in growing this race.

Having traded the sweat inducing winter wear for more appropriate light compression top and club vest I headed up to register at Nunholm Sports club. Registration was low key and quick and with so many chums from DRC and ADAC to say hello to I only made it down to the start 10 minutes before the off.

I’d spotted Paul and Vicky Hart and baby Annabel in her racing pushchair, I congratulated Vicky on her recent 1^st lady and 3^rd overall at the Crawley 12 hour track race even prophetically joking how embarrassing it would be to be beaten by a bloke pushing a pram!

As I was planning to take it easy I started pretty much at the back of the field, managing not to race for all of 20 yards, before the dafty gene kicked in and I got fed up with slower runners in front. I bounced along the grass verge until the road was clearer and instantly decided that whilst I wasn’t going to risk an injury by trying to beat last year’s 34:28, I far preferred passing people than to just jogging along, game on!

I was only passed by 1 runner over the 5 miles, and you’ve guessed it………he was pushing a pram, Paul went by at mile 1 and remained around 50 yards ahead throughout, embarrassing eh!
Other than Paul I was pretty much passing people over the whole route, even shamelessly managing to milk the applause of the 6 spectators in Holywood village as I ran! My first mile I’d clocked a 7:20 but the subsequent 3 were all sub 7. At mile 4 I was trying to overtake a tall bloke dressed in black, but every time I went ahead he pushed back. Now I pride myself on always having a sprint finish but I resisted the temptation to tell him that he might as well not try as I’d beat him on the last 100m anyway. I’d also been progressively closing the gap on fellow Harrier Hazel Smythe, since the 3 mile mark, one advantage of our distinctive “where’s Wally” club vests is that you can spot them miles away.

As predicted I was neck and neck with man in black until about 300m from the finish, I cruelly let him get a 5 metre lead and held him there. 100 metres to go and I gave it the beans, passing MiB to finish in 34:59. Some 30 seconds slower than last year but all in all not bad given the complete absence of any speed-work in my training and the fact it was my second time round the route in 2 hours. I held out my hand to shake MiBs hand, he didn’t seem too chuffed at that. Hazel finished ahead of me claiming 3^rd lady overall in 34:52, I’d narrowed the gap enough to salve my pride but couldn’t catch her.

I didn’t hang around for the prize-giving, I wasn’t being anti-social but it was getting cold and I was starving.

Well done to Race director Sandy Shankland and the team at DRC, see you next year.

Cheers

Start Photo courtesy of Dumfries Running Club

 

Highland Fling 2013

A 6am start, 450 plus runners; a mass start its a recipe for disaster! except that John Duncan and his team actually cooked up the perfect Ultra, the Scottish weather even joined in and the sun shone pretty much constantly.
Having checked in the night before we left leaving our hotel to the absolute last minute, arriving just in time to hand over drop bags and miss the race briefing, not even time for a pre start photo. This uncharacteristic last minute approach did however have the benefit of not leaving time to get cold and depriving me of my usual, nerve induced 3 pre-race lavatory visits.
Having spent many training miles gnashing over the calamity that this years mass start would inevitably create, I ran through Milngavie High Street chomping on a great big slice of humble pie as the 450 plus starters, seemed no busier than last years staggered starts.

We'd passed the journey up from Dumfries discussing race plans, mine was pretty simple

• Start at 6am
• Don't run too fast
• Remember its mostly a training run
• Remember to eat and drink
• Finish

Yes in the ideal world I'd like to beat last years 11 hours 44 minutes, but the main point was not to resemble the broken man with shredded legs from last year when I was incapable of making any of the post race celebrations and reaching the 3rd floor room in our Crianlarich Hotel had me blubbing like a diva on Oscar night.

Following his incredible run in the MDS Andy was planning a run/walk strategy at a very conservative pace and given my chronic inability to set off at anything resembling a measured rate, I was planning to stick with him. Ian was planning a safety first approach following an injury plagued 4 months. Frank admitted not being in the best of fitness and Caroline was, like me running with an eye firmly on the WHW race in 8 weeks time.

The first 12 miles to Drymen was for me, the section I could get most badly wrong. I knew I was fitter than last year but that if I ran this section too fast I'd pay for it in spades at the end of the race. I reached Drymen in 2:04, 280th place, the weather could not have been kinder and the improvements to the path to Beech Tree meant Andy and I could run side by side and that our feet were dry. Andy has huge self discipline and every time I edged ahead he'd remind me to slow down. I loved the diversion through Drymen, it was great to get some support from the locals. On the long hill out of Drymen we adopted a run 50, walk 50 pace and walked the steeper second half entirely, we got to the top completely fresh and at the same time as some who'd run the whole hill and already looked bushed.
We stuck to this 50/50 strategy through the forest all the way to Conic hill, on this section people were actually streaming past us. I won't hide the fact that I found it difficult to set aside my race head and let them go, but again Andy was there to keep me from heading off like a daftie.

The footpath improvements get a thumbs up from me, but given the lack of a stone top finish I suspect they'll descend into a mud bath pretty quickly. We kept up a steady yomp up Conic and no-one passed us, and a very cautious quad saving descent down the other side saw us arriving at the Balmaha drop bag point feeling great.

I'd drunk 500ml of water and a similar amount of isotonic, so refilled my bottles, threw down a strawberry flavoured rice pudding and started walking through the car park. I was chomping on a strawberry jam and Dairylea cheese sandwich (absolutely the world's best sandwich.......... If you disagree............... I WILL FIGHT YOU), the first time I've managed solid food on an ultra! Caroline had arrived seconds after us and as we passed the Oak Tree Inn, Andy urged me to run on ahead as he was feeling the MDS miles in his legs.

I was really enjoying my run so far, Iast year I'd started cramping up as I knelt to fill my Camelback, no such problems this year, my mood matched the sunny weather. Shortly after the beach, I caught Carol Martin who I recognised from one of the WHW training weekends. Having passed the first 20 or so miles chatting to Andy, I was able to bore Carol with my running chat, we ran together a good chunk of the way to Rowardenan until a couple of Carol's friends caught her up and I bailed from the girly chat. I suspect Carol was getting fed up with my dazzling conversation by this point.

I felt the gentle ripple of applause from the waiting crowd whilst welcome was slightly low in volume, my shout of "I think this run is worth more than that" duly brought an increase in clapping and cheering. 5:10 and 239th, time for another rice pudding, bottle top up and a good slurp of fizzy Lucozade. Not hanging around I was on my way within 2 minutes. I was firmly sticking to my walk the hills plan and was taking it very easy on downhills too, it seemed to be paying off as I still felt good and was starting to think that a sub 11 hour finish might be a possibility.

Even walking the hills I was passing a few people and the thought that this energy conservation strategy was working was helping keep me in check. On the long uphill I walked with Anil Nayar and Jeff Hewitson, who introduced himself as the guy who'd run last years WHW race with recourse to a banana for first aid. I confessed to having tears rolling down my cheeks when I read his post-race report. Jeff and Anil were determined to finish together and were great company on this section, being tall Jeff stretched ahead on the downhills and I was happy to let them do so, "take it easy" I'm thinking its still a long way to go.

Jo Rae passed me just before Beinglas, sporting a pair of lurid pink, sparkly Dirty Girl gaiters, Jo was running really well and eventually finished 16 minutes and 25 places ahead of me. She obviously ran a really well paced run and her sub 11 hour finish was well deserved after her route mishap and diversion on last years race.

I reached Beinglas in 8:29, 177th and sat down for my 4th Rice pudding of the day, I'd downed a couple of gels and a packet of Clif shot blocks on the last section and was pleasantly surprised how much I'd been able to eat overall.I chatted with Iain Wallace as I refuelled and he commented that I looked very fresh for having run 40 miles, he was having a tough day, having struggled with illness earlier this year it was taking its toll today.

As I stood up to leave I got my first serious twinge of cramp in  my right thigh, I massaged it furiously, annoyed with myself for sitting down, that's a lesson I'll remember for the Way race. As I left Beingals I could see Sandra McDougall about 100 metres ahead, I thought if I could catch her I could happily chat to her all the way to Crainlarich. I simply couldn't close the gap so had to content myself with my own company on this stretch.

I was still running all the flats and descents and maintaining a good power walk up the hills, I passed a couple of people on this section, but even my annoyingly cheerful greeting were starting to wear out, I regret I passed two guys without saying so much as a word, although I wasn't focusing on a time I reckoned a sub 11 was still a possibility.

Cow Poo alley was as pleasant as ever, I didn't even attempt a run here as I reckon this is prime ankle breaking territory. My mantra by this stage was keep saving your energy, if you feel good you can run after you cross the A82. Through the big gate and onto the joys of the roller coaster, I was still passing people on the uphills which is a real morale booster. I opted to walk the steeper downhills too, I'd gain so little I felt it wasn't worth the muscle pain and damage.

I got straight across the A82 with 10 hours 16 minutes on the Garmin, surely 11 hours was in the bag, then my sensible head kicked in, "Whoa Keith boy, you've had a great day so far, your miles ahead of last year and you still feel great", I knew in my heart of hearts that I could push on into a propor run, but that I'd pay the price afterwards, be satisfied with a PB.
I ran 50 walked 50 on the slope up to Auchtertyre and managed a solid run all the way after that, having failed to catch Sandra, she gave me a shout out as she emerged from the loos at Auchtertyre farm.

Last leg now, back under the road along the river to Dalrigh a relay runner slightly ahead of me shot off in the wrong direction, I shouted out and she stopped and turned onto the right track. I got lost on this section on a solo training run last year (yes you can get lost within 1 mile of Tyndrum), so I was looking for the right turn, there is a small bench which I'd measured as exactly 1 mile from the finish, with 10:51 on the clock it was going to be close. I had my first and only mishap of the day here as I toe bashed a rock as I passed a group of hikers and narrowly avoided a face plant, sadly an 8:30 mile was beyond me by this stage.
Passing the pipers and round the corner for a temporary moment of bewilderment as the finish wasn't there "I can't be so slow they've all gone home?", No the finish is in a different place, "left and left" some one shouted. I caught a brief glimpse of Ian G as I rounded the final corner, I was pretty sure he'd not passed me, so had 2nd moment of confusion, but there it was, the flag bedecked finish straight. Upping the pace for the glory stretch I finished in 11:02:03 and 155th place out of an eventual 416 finishers.

To describe me as euphoric would be an understatement, yes I'd missed 11 hours, you know what I didn't care. I'd bagged a 42 minute PB and I felt great. I didn't do my usual finish line dying swan impression, I was buzzing.

The crowning glory was being presented with my medal by Fiona Rennie, I love Fiona's attitude to ultra's and to get my medal from her made my day!

I had enough energy left to pick up my t-shirt and goody bag and sink 3 cups of the most excellent soup, whilst waiting on the rest of the team, Ann insisted on me putting on a fleece as soon as I finished as it was pretty cold by now. She'd already stood for an hour as we'd optimistically thought one of us might hit the 10 hour mark, and she didn't even get a medal.

Ian Grey explained that he'd fallen coming off Conic and injured both his foot and his already broken hand, but had soldiered on to the 45 mile point before pulling out, a pretty gutsy decision both to try to finish and to eventually pull out. I decided to head back to our hobbit hutch for a shower and change before I got too cold, hoping i'd get back to see the remaining Harriers finishing.

I missed the surprise of the day Sean McMinn, who amazed us all by finishing his first ultra in a very creditable 12:10; next over was Andy in 12:32, the MDS miles had continued to extract a toll and he'd had a tough day at the office. Andy had passed Caroline at Crianlarich and said she was struggling with a knee injury. A clearly injured and tearful Caroline finished in 12:42 and I hustled her straight into the medical tent for some TLC.

Frank finished in 13:59:47, scraping under the 14 hours having taken a decision to run with a runner who'd DNF'd for the last two years, Frank's perseverance and experience saw them both through to the finish.

CONCLUSIONS

I couldn't be happier with my run, it's cemented in my mind that the correct strategy for me for the WHW race is to set off very very slowly. I've now had the experience of being passed by loads of runners early in a race and pretty much passing them all further on, moving from 280th at Drymen to 155th at the finish absolutely confirmed this.

I managed my food and fuelling pretty much spot on, although heartily sick of strawberry rice pudding by the end.

I felt great after the race, was able to walk around easily and didn't collapse into bed later, I managed the drive back to Dumfries no problem on the Sunday.

Mentally it's put me in a great place for the Way Race.

The Fling is an excellent event, John Duncan and his team put on a first class show, seamless from start to finish, I'll be back!

Cheers

K