With the Hardmoors race less than two weeks away and my chest still sore I decided to listen to advice (thanks for those who commented and rang) and went to casualty to check out what I'd actually done when I fell 11 days ago.
I thought it was a muscular thing but the pain is very similar to when I cracked a couple of ribs at the end of December. Either way there probably wasn't much they could do but I thought it was important to find out and get some advice.
One of the main reasons for not going until today was not wanting to hear that I need to rest for a few days. I've already reduced the miles I'd planned for these last two weeks from 55-60miles to 35miles last week and 27miles this week.
But I feel the priority now is to try and get to the start line on Saturday 20th March healthy with no pain from my chest. So if that means not running at all between now and the start then I'm prepared, reluctantly, to do that. I've been able to run over the last 11days with a sore chest but it's a struggle and I know I'm not running freely. I don't really want to run 55miles that way.
I'd rather go into the race feeling under cooked and healthy than having ran over the past two weeks but still sore.
I arrrived just after 2pm and after a 20min wait saw the triage nurse who said it might be another 90mins or so. Thankfully I took Peter Kay's 'Saturday Night Peter' to read so the time passed quickly.
The doctor had a good feel about and listened to my breathing which was fine. She thinks it is a muscle briuse and will ease in time. The problem is that each time I breathe it works the sore muscle. I asked whether it would help if I didn't run for a few days and she said it would.
So I'm going to have a few days off and see how it responds. Then I could have a few runs at the end of the week and the beginning of next week before the race on Saturday 20th March.
Congratulations to all those who ran in the first race in the new SUMS (Scottish Ultra Marathon Series) yesterday ... The Glasgow to Edinburgh Double marathon. I've not seen the official results but Silke kindly kept me in touch with how Thomas was doing .... and he was doing very well. Thomas finished 4th in 6hrs 55mins which is 27mins faster than he ran last year. Congratulations Thomas and Silke - a great team effort.
Silke has written up her account and Thomas has given a brief account of the race on his blog.
Next Ultra: Hardmoors 55 on Saturday 20 March 2010
Sunday, March 07, 2010
Friday, March 05, 2010
Starting to get a bit concerned
Yesterday I had planned to run home from work but I was involved with a clubgolf training session for teachers which didn't finish until after 5pm. That meant that I couldn't leave my motobike at school as it was locked by then. That meant that I couldn't run home from work.
No bother, I'll just run when I get home but by the time I arrived home at 6pm my chest was really sore. I think moving tables and chairs around and swinging a golf club in demonstration didn't help. I weighed up the potential risk of doing it more damage and decided it would be better to have a day off.
It was the right decision because as the evening wore on it was more and more sore and I eventually took an ibuprofen before doing to bed.
I had time to get a run in at lunchtime today and went on my Pollok Park loop. My chest was uncomfortable for the run but doesn't stop me actually running but I am getting a bit concerned with the Hardmoors 55 mile race two weeks tomorrow.
Over the next two weeks I'll be easing down anyway and I'm hoping that by the time the race starts the pain will have completely gone otherwise I'll popping ibuprofen all the way round to help me finish! Katrina has bought me some ibuprofen gel so I'll try that as well.
The first race in the SUMS (Scottish Ultra Marathon Series) starts tomorrow. It is the Glasgow to Edinburgh double marathon. The City to City double marathon follows the Forth & Clyde and Union canals from Ruchill Park in Glasgow to Edinburgh Quay, near Haymarket Railway Station.
A number of the whw family are running including Thomas, Aileen and George so I hope they have a great run and enjoy it. First points on the SUMS board - exciting!
Fri 5th Mar Run details
6.37miles in 50mins 05secs (7.52pace)
No bother, I'll just run when I get home but by the time I arrived home at 6pm my chest was really sore. I think moving tables and chairs around and swinging a golf club in demonstration didn't help. I weighed up the potential risk of doing it more damage and decided it would be better to have a day off.
It was the right decision because as the evening wore on it was more and more sore and I eventually took an ibuprofen before doing to bed.
I had time to get a run in at lunchtime today and went on my Pollok Park loop. My chest was uncomfortable for the run but doesn't stop me actually running but I am getting a bit concerned with the Hardmoors 55 mile race two weeks tomorrow.
Over the next two weeks I'll be easing down anyway and I'm hoping that by the time the race starts the pain will have completely gone otherwise I'll popping ibuprofen all the way round to help me finish! Katrina has bought me some ibuprofen gel so I'll try that as well.
The first race in the SUMS (Scottish Ultra Marathon Series) starts tomorrow. It is the Glasgow to Edinburgh double marathon. The City to City double marathon follows the Forth & Clyde and Union canals from Ruchill Park in Glasgow to Edinburgh Quay, near Haymarket Railway Station.
A number of the whw family are running including Thomas, Aileen and George so I hope they have a great run and enjoy it. First points on the SUMS board - exciting!
Fri 5th Mar Run details
6.37miles in 50mins 05secs (7.52pace)
Wednesday, March 03, 2010
1,000th post
I decided to just run the once today as the priority now is getting my chest right for the Hardmoors. I had an easy run into work. It was quite frosty again so tights, gloves and headband were the order of the day.
This is my 1,000th post since I started this blog on Monday 30th Octber 2006. A few days before I wrote my first post I'd read about the West Highland Way Race in MyRace magazine, contacted Dario and was about to enter the race. I'd been looking for a new running challenge and the whw race immediately caught my attention.
I'd also become aware of the world of blogging around the same time and thought it would be fun to do a blog but wasn't sure what to do it on. So when I decided to enter the whw 2007 race I decided to start a blog to record my training. The only blog I could find at the time was Ian's excellent weekly/monthly thoughts about running in general and the whw in particular.
What I was looking for was a training diary that I could learn from and so having not found one I decided to start my own. Initiallly I thought it would be an eight month project and once I'd done the race that would be it both for this blog and the race.
But like many before me the race does get under your skin and I did the race again in 2008 and 2009 and am looking forward to doing it this year and hopefully many years to come!
So the blog has continued as well and now no run is really complete until I enter the details on my blog with a comment or two. Over the last three and half years it has grown and now provides me with a great record of my training, lessons learnt, race tales, video's and far more.
If it has been helpful to anyone else along the way that's a bonus. I wonder if anyone has read all 1,000?????
My first post? .....
A few days ago I discovered there is a race over the West Higland Way each June. The route is 95 miles long and starts from Milngavie and finishes at Fort William.
Next year (2007) the race starts at 1am 23 June and competitors have 35 hours to walk/jog/run the route.
There are 8 check points along the way. I am 47 and run regularly - aiming for 1,000 miles a year and I also really enjoy hill walking. I have done a couple of long distance runs/walks and so I have decided to enter the WHW race.
I thought I'd set up this blog to record my progress. The race is 8 months away. I will try and find a countdown clock to see how much time I have exactly!!
Wed 3rd Mar Run details
5.77miles in 47mins 10secs (8.11pace)
This is my 1,000th post since I started this blog on Monday 30th Octber 2006. A few days before I wrote my first post I'd read about the West Highland Way Race in MyRace magazine, contacted Dario and was about to enter the race. I'd been looking for a new running challenge and the whw race immediately caught my attention.
I'd also become aware of the world of blogging around the same time and thought it would be fun to do a blog but wasn't sure what to do it on. So when I decided to enter the whw 2007 race I decided to start a blog to record my training. The only blog I could find at the time was Ian's excellent weekly/monthly thoughts about running in general and the whw in particular.
What I was looking for was a training diary that I could learn from and so having not found one I decided to start my own. Initiallly I thought it would be an eight month project and once I'd done the race that would be it both for this blog and the race.
But like many before me the race does get under your skin and I did the race again in 2008 and 2009 and am looking forward to doing it this year and hopefully many years to come!
So the blog has continued as well and now no run is really complete until I enter the details on my blog with a comment or two. Over the last three and half years it has grown and now provides me with a great record of my training, lessons learnt, race tales, video's and far more.
If it has been helpful to anyone else along the way that's a bonus. I wonder if anyone has read all 1,000?????
My first post? .....
A few days ago I discovered there is a race over the West Higland Way each June. The route is 95 miles long and starts from Milngavie and finishes at Fort William.
Next year (2007) the race starts at 1am 23 June and competitors have 35 hours to walk/jog/run the route.
There are 8 check points along the way. I am 47 and run regularly - aiming for 1,000 miles a year and I also really enjoy hill walking. I have done a couple of long distance runs/walks and so I have decided to enter the WHW race.
I thought I'd set up this blog to record my progress. The race is 8 months away. I will try and find a countdown clock to see how much time I have exactly!!
Wed 3rd Mar Run details
5.77miles in 47mins 10secs (8.11pace)
Tuesday, March 02, 2010
February Review
I had a steady run home tonight. I was a bit concerned about my chest and while I could feel it the whole way it didn't get any worse. It's a week since I fell and I'm hoping that by this time next week it will be back to normal. I'm going to run each day this week (with Saturday off) but make them all easy steady runs. As Donald said to me last night I really don'y need any speed training at this point.
So on to my review of February. First some figures and then some comments.
The other thing I'm doing this year is to keep an eye on the type of runs I'm doing so here is a breakdown for January/February ...
As I think about February I have a high point, a low point and lots in the middle.
So on to my review of February. First some figures and then some comments.
In February I ran 25times for a total of 205.60miles. My weekly totals were 62.00, 82.30, 26.30 and 35.00miles. Here is a graph of my runs ...
The other thing I'm doing this year is to keep an eye on the type of runs I'm doing so here is a breakdown for January/February ...
As I think about February I have a high point, a low point and lots in the middle.
The high point was definitely my 42mile run on the whw from Tyndrum to Fort William. I really enjoyed the run and felt strong right through the day. Often on these long runs I go through a tough bit when I run out of energy and struggle but not this time. I ate enough and was able to keep a steady pace going, even finishing with the last 4miles at 7.45pace.
The lots in the middle was plenty of really good solid easy, tempo and long runs throughout the month. I can't think of a single run that I didn't finish feeling strong.
The low point was falling again last week and having to miss a couple of days of my planned training programme. It is very fustrating to fall and it really did knock me back and I'm still trying to recover. Hopefully I'll be fine by the time of the Hardmoors. It just shows how easy it is for all the good work you do to be lost in a moment. At least I didn't break anything.
So overall a good month.
The lots in the middle was plenty of really good solid easy, tempo and long runs throughout the month. I can't think of a single run that I didn't finish feeling strong.
The low point was falling again last week and having to miss a couple of days of my planned training programme. It is very fustrating to fall and it really did knock me back and I'm still trying to recover. Hopefully I'll be fine by the time of the Hardmoors. It just shows how easy it is for all the good work you do to be lost in a moment. At least I didn't break anything.
So overall a good month.
7.33miles in 59mins 11secs (8.05pace)
Monday, March 01, 2010
Really sad news
Today I heard the sad news that Stephen Ogilvie, a member of Kilbarchan AAC, died last Thursday. Steve was a regular member of our group on a Monday and Wednesday nights and I often ran with him and chatted about various races we were planning to do.Steve was only 47 and died of a massive heart attack while sleeping on holiday in Spain. It has been a real shock to his family and friends and my heart goes out to them.
He was fit and healthy and it's hard to understand how it could happen but maybe there was a weakness there and running prolonged his life.
It was the main topic of conversation tonight and everyone was a bit stunned by the news.
This photo was taken after the Helensborough Half Marathon last August which Steve finished in 1hr 42min 03secs
Due to the ice and snow on the cycle track we decided to run to the industrial estate where the snow had gone. It was a good move though it did mean running up and down the same stretch of road.
I set off planning to run steady but after the first 3min run I felt good and worked hard for the 4 sets of 6mins. I was running with John most of the way and feeling pleased with myself. At the end of the last 6min run my chest was really sore again and so I took it easy on the last 3min run.
I probably worked a little too hard and need to be careful this week. I don't need any more speed work so will plan to do lots of easy runs for the rest of the week.
Mon 1st Mar Run details
8.34miles in 1hr 06min 47sec
Sunday, February 28, 2010
An alternative run
After yesterday's easy run I had decided to get up early and do a 3hr run on the Braes but my chest was really sore during my swimming lessons. Every time I spoke I could feel it and again any cough was bad news.
During the rest of the day and early evening it felt worse. So by the time I went to bed I'd decided to reduce it to a 2hr run. I didn't sleep too well and woke about 3am finding it difficult to get back to sleep.
I spent a while thinking about the pros and cons of running on the Braes. There is a lot of snow up on the route and it will be quite slippy by now so the risk of falling is high. Plus what sort of run will I be able to do anyway.
On the other side I really hate not doing a run that I have planned but I am trying to be more flexible and falling and hurting myself this week has caused me to be flexible.
So by the time the alarm went off at 7am I'd decided to ditch the Braes run and go for an easy 5miler instead. Call me a wimp if you like but I think it's the right decision. The Hardmoors is less than 3 weeks away and I've done the majority of the training and am feeling good.
Speaking of the Hardmoors my race pack arrived yesterday from Jon. I'm number 29 and I'm looking forward to going over the race route which is slightly different in a couple of places to the Hardmoors 110. The main difference is that after Osmotherly we stay on the official Cleveland Way rather than run up the road past Lake Cod.
BTW I have four entries in for my 'Guess my Time Competition'. Still plenty of time to get your guess in. Has my recent fall affected my chances? Maybe it will be a blessing in disguise meaning I won't do too much in the 3 weeks before the race?
The run itself was fine. I could feel my chest but I took an ibrpofen before the run and I think it kicked in. I also solved the snot issue .... I carried a hanky! So this week I ran 35miles instead of the planned 55miles but I did get over 200miles for the month of February. I'll be doing a review of February in the next day or two.
I have another 55-60miles planned for this week but I'll be taking it a day at a time and see how my chest responds. I said the other day that this doesn't feel like a running injury but I feel my whole body has been battered by this fall and I can't just ignore it.
Sun 28th Feb Run details
5.83miles in 45mins 25secs (7.48pace)
During the rest of the day and early evening it felt worse. So by the time I went to bed I'd decided to reduce it to a 2hr run. I didn't sleep too well and woke about 3am finding it difficult to get back to sleep.
I spent a while thinking about the pros and cons of running on the Braes. There is a lot of snow up on the route and it will be quite slippy by now so the risk of falling is high. Plus what sort of run will I be able to do anyway.
On the other side I really hate not doing a run that I have planned but I am trying to be more flexible and falling and hurting myself this week has caused me to be flexible.
So by the time the alarm went off at 7am I'd decided to ditch the Braes run and go for an easy 5miler instead. Call me a wimp if you like but I think it's the right decision. The Hardmoors is less than 3 weeks away and I've done the majority of the training and am feeling good.
Speaking of the Hardmoors my race pack arrived yesterday from Jon. I'm number 29 and I'm looking forward to going over the race route which is slightly different in a couple of places to the Hardmoors 110. The main difference is that after Osmotherly we stay on the official Cleveland Way rather than run up the road past Lake Cod.
BTW I have four entries in for my 'Guess my Time Competition'. Still plenty of time to get your guess in. Has my recent fall affected my chances? Maybe it will be a blessing in disguise meaning I won't do too much in the 3 weeks before the race?
The run itself was fine. I could feel my chest but I took an ibrpofen before the run and I think it kicked in. I also solved the snot issue .... I carried a hanky! So this week I ran 35miles instead of the planned 55miles but I did get over 200miles for the month of February. I'll be doing a review of February in the next day or two.
I have another 55-60miles planned for this week but I'll be taking it a day at a time and see how my chest responds. I said the other day that this doesn't feel like a running injury but I feel my whole body has been battered by this fall and I can't just ignore it.
Sun 28th Feb Run details
5.83miles in 45mins 25secs (7.48pace)
Saturday, February 27, 2010
Another easy run
I don't normally run on Saturdays but as I missed Wednesday and Thursday I decided to add in a run this morning.
I was up and out by 7.45am and ran my familiar 6.5mile Paisley loop. The snow is still on the pavements so I ran on the road which was no problem for most of the way. I had to dodge out of the way of a bus at one point and a car coming out of a side road didn't see me until late but both missed me!
My chest is still sore to touch but was only a mild discomfort while running. Hopefully by next weekend it will be back to normal.
I'm off to my swimming lessons now and plan to get up early and run for 3hrs on the Braes tomorrow morning. There is loads of snow but hopefully no ice.
Sat 27th Feb Run details
6.59miles in 51mins 54secs (7.53pace)
I was up and out by 7.45am and ran my familiar 6.5mile Paisley loop. The snow is still on the pavements so I ran on the road which was no problem for most of the way. I had to dodge out of the way of a bus at one point and a car coming out of a side road didn't see me until late but both missed me!
My chest is still sore to touch but was only a mild discomfort while running. Hopefully by next weekend it will be back to normal.
I'm off to my swimming lessons now and plan to get up early and run for 3hrs on the Braes tomorrow morning. There is loads of snow but hopefully no ice.
Sat 27th Feb Run details
6.59miles in 51mins 54secs (7.53pace)
Friday, February 26, 2010
Running again
I've only missed two days but it felt a lot longer! My chest is still a bit sore but I don't really count injuries above the waist as being legitimate. Any soreness on my legs or feet feel like a proper running injury but a sore chest stopping me running just doesn't feel right.
I was doing a fair amount of teaching today, clubgolf in the morning and megaball games in the afternoon. Everytime I shouted my chest was sore and don't get me started when I have to cough or sneeze.
So when I got home I decided to get out before it was dark. I knew I'd have to run on the road as the snow is still slushy around Paisley. Glasgow seems free of the snow now but looking at the news anything north of Glasgow looks pretty bad.
So I set off and decided to do a 5mile loop and see how I felt. I was conscious of my chest the whole time but it never got too bad and so I kept going. The worse thing was it was really sore everytime I tried to clear my nose.
My normal method of blocking one nostral and blowing out the other was way too sore so I had to work out another way. I won't go into details but suffice to say my gloves and shorts need a good wash!!
I was quite surprised when I got home to see that I'd averaged 7.32 pace for the 5plus miles. I was running well within myself and expected the pace to be nearer 8mins so I've not lost anything in having two days off .... I know in my head that two days off will not make any real difference but we don't always allow our heads to rule do we?
If I feel okay in the morning I'm going to go out early for another run before my swimming lessons and then do my long run (15-17miles) on Sunday morning as planned. The snow is still lying on the Braes but hopefully it won't be icy. I DO NOT WANT TO FALL OVER AGAIN.
Fri 26th Feb Run details
5.37miles in 40mins 24secs (7.32pace)
I was doing a fair amount of teaching today, clubgolf in the morning and megaball games in the afternoon. Everytime I shouted my chest was sore and don't get me started when I have to cough or sneeze.
So when I got home I decided to get out before it was dark. I knew I'd have to run on the road as the snow is still slushy around Paisley. Glasgow seems free of the snow now but looking at the news anything north of Glasgow looks pretty bad.
So I set off and decided to do a 5mile loop and see how I felt. I was conscious of my chest the whole time but it never got too bad and so I kept going. The worse thing was it was really sore everytime I tried to clear my nose.
My normal method of blocking one nostral and blowing out the other was way too sore so I had to work out another way. I won't go into details but suffice to say my gloves and shorts need a good wash!!
I was quite surprised when I got home to see that I'd averaged 7.32 pace for the 5plus miles. I was running well within myself and expected the pace to be nearer 8mins so I've not lost anything in having two days off .... I know in my head that two days off will not make any real difference but we don't always allow our heads to rule do we?
If I feel okay in the morning I'm going to go out early for another run before my swimming lessons and then do my long run (15-17miles) on Sunday morning as planned. The snow is still lying on the Braes but hopefully it won't be icy. I DO NOT WANT TO FALL OVER AGAIN.
Fri 26th Feb Run details
5.37miles in 40mins 24secs (7.32pace)
Wednesday, February 24, 2010
Sensible decision
Our Active Schools Cross Country went ahead this morning in the snow! The Primary 6 & 7 children experienced a real cross country event in the mud and difficult conditions. So well done to them.
Thanks to those who left messages about my fall. It seems I'm not the only one to trip in such a way. My chest is still quite sore, expecially when I cough, so I made the sensible decision to stay home tonight and not risk running with the club. There is a lot of slushy snow on the ground and the last thing I need is another fall!
I'll see how I feel tomorrow but if I do run it will be an easy run home from work.
Thanks to those who left messages about my fall. It seems I'm not the only one to trip in such a way. My chest is still quite sore, expecially when I cough, so I made the sensible decision to stay home tonight and not risk running with the club. There is a lot of slushy snow on the ground and the last thing I need is another fall!
I'll see how I feel tomorrow but if I do run it will be an easy run home from work.
Tuesday, February 23, 2010
Another fall ....
I set off from work just after 4.45pm for my easy run home. I was feeling good and looking forward to a steady run home.
After less than half a mile I went to cross over a road .... and ended up flat on my face on the road. Fortunately there were no cars coming but it really winded me and I cut my knee, hands and elbow.
At least this time I know what happened. I stepped on one of those circular wires that are part of wheel covers. I must have stepped on it, it lifted up and tripped me. As I lay on the ground both feet were inside the ring.
So my third fall in less than 2 months. I took a couple of minutes to assess how I was and get my breath back. I felt okay for the rest of the run but my chest is feeling sore and my palm is tender as I write an hour or so later.
I hope I'm feeling okay by the morning. I wasn't planning to run into work anyway tomorrow morning as we have a big cross country event at work and I need to take the car to carry gear in. So hopefully I'll be alright for the tempo run in the evening but if not I might have an easy run instead.
Tues 23rd Feb Run details
7.45miles in 58mins 02secs (7.48pace)
After less than half a mile I went to cross over a road .... and ended up flat on my face on the road. Fortunately there were no cars coming but it really winded me and I cut my knee, hands and elbow.
At least this time I know what happened. I stepped on one of those circular wires that are part of wheel covers. I must have stepped on it, it lifted up and tripped me. As I lay on the ground both feet were inside the ring.
So my third fall in less than 2 months. I took a couple of minutes to assess how I was and get my breath back. I felt okay for the rest of the run but my chest is feeling sore and my palm is tender as I write an hour or so later.
I hope I'm feeling okay by the morning. I wasn't planning to run into work anyway tomorrow morning as we have a big cross country event at work and I need to take the car to carry gear in. So hopefully I'll be alright for the tempo run in the evening but if not I might have an easy run instead.
Tues 23rd Feb Run details
7.45miles in 58mins 02secs (7.48pace)
Monday, February 22, 2010
A good hard Fartlek session
I was looking forward to getting back to the club tonight after my easy week last week.
The session was a ladder type, ie 1,2,3,4,5,5,4,3,2,1 (all mins) with roughly half recoveries. Once again I set out with the goal of going for at least 5miles for the 30min of hard running. It was a very cold night and initially I regretted not wearing my gloves but once we really got going I was fine.
I spent the evening chasing Donald, Scott and David and ended up at the front for some of them. On the second 4min run I ran right behind Donald the whole way. Now I know he is struggling a bit at the moment with a virus and sore calf (he sadly had to pull out of the National Cross Country on Saturday) but it always does me good to be able to stay with with him. While he said he hated every step of tonight's session I loved it!!
So the total distance was over 5miles. Another encouraging effort.
Mon 22nd Feb Run details
9.76miles in 1hr 15mins 57secs
The session was a ladder type, ie 1,2,3,4,5,5,4,3,2,1 (all mins) with roughly half recoveries. Once again I set out with the goal of going for at least 5miles for the 30min of hard running. It was a very cold night and initially I regretted not wearing my gloves but once we really got going I was fine.
I spent the evening chasing Donald, Scott and David and ended up at the front for some of them. On the second 4min run I ran right behind Donald the whole way. Now I know he is struggling a bit at the moment with a virus and sore calf (he sadly had to pull out of the National Cross Country on Saturday) but it always does me good to be able to stay with with him. While he said he hated every step of tonight's session I loved it!!
So the total distance was over 5miles. Another encouraging effort.
Mon 22nd Feb Run details
9.76miles in 1hr 15mins 57secs
Sunday, February 21, 2010
Finishing off my easy week
As I was determined to stay under 30miles this week I went to Brodie Park to do an easy session round and and round the park. I have a figure of eight route which is just over a mile and takes in two uphills and two downhills each loop.
To make it a bit more varied I have four different options on the same route. If you imgaine the number 8 with two circles then I have four options, clockwise for both, anticlockwise for both and alternate. Make sense??
Anyway it was very frosty and lovely to get out and go for an easy run. The ground was perfect for running being firm but not too icy and slippy. So mission accommplished this week.
My plan for the next two weeks is to run 55-60miles of good hard running, then a medium week of 35-40 miles, then the week of the race an easy couple of runs.
Congratulations to all thse who ran the National Cross Country at Falkirk yesterday. Kilbarchan did well. I've put some photos on our club web site.
Ian ran for the 17th time out of the last 19 years and used his blog to encourage/challenge/bully other whw family to join him next year. I've done it once a couple of years and would do it again but with my swimming teaching on a Saturday it's difficult to take another Saturday off (as well as the Saturdays for ultras). I feel like I should send Ian a note from my mum to get permission to miss it?!?
Sun 21st Feb Run details
5.54miles in 45mins 21secs (8.12pace)
To make it a bit more varied I have four different options on the same route. If you imgaine the number 8 with two circles then I have four options, clockwise for both, anticlockwise for both and alternate. Make sense??
Anyway it was very frosty and lovely to get out and go for an easy run. The ground was perfect for running being firm but not too icy and slippy. So mission accommplished this week.
My plan for the next two weeks is to run 55-60miles of good hard running, then a medium week of 35-40 miles, then the week of the race an easy couple of runs.
Congratulations to all thse who ran the National Cross Country at Falkirk yesterday. Kilbarchan did well. I've put some photos on our club web site.
Ian ran for the 17th time out of the last 19 years and used his blog to encourage/challenge/bully other whw family to join him next year. I've done it once a couple of years and would do it again but with my swimming teaching on a Saturday it's difficult to take another Saturday off (as well as the Saturdays for ultras). I feel like I should send Ian a note from my mum to get permission to miss it?!?
Sun 21st Feb Run details
5.54miles in 45mins 21secs (8.12pace)
Saturday, February 20, 2010
Glasgow 5k Park Run Race Report
This was my first race for 2010. I'm well into my ultra training and not really doing enough speed work to have high expectations but it's a fun event and fitted in coming at the end of my easy week.
I have done this race 4 times before but each time it has been following an ultra race when I've not been in the best shape for a 5k. My best time on this hilly course is 19mins 17secs so I was interested to see if I could get anywhere near it today.
Katrina was also running and looking to see how her recent running would help her.
We dropped Emma off at work in Braehead and then headed to Pollok Park arriving with enough time to have a decent warm up. Well I went for a run while Katrina kept warm in the car.
I felt good on my warm up and decided to push hard and see what happened. Today is the national cross country championships in Falkirk so I knew most of the good club runners wouldn't be here today but there was still a big crowd at the start.
I was too far back at the start and the first kilometre was a bit of a pain as I made my way through people to find room to run. Maybe it was a good thing though as I started steady and by the first hill I could see I was in the top 10 which surprised me.
I was working away well and held my position going through the first lap. On the second lap I could hear a guy right on my tail so decided to try and stay ahead of him. I held him off on the up hill but he went past me on the downhill.
Over the last kilometre I went past him again on the uphill but the course finishes with a longish downhill bit and he went past me again. I purposely hadn't looked at my watch the whole way round but glanced at it with less than 300m to go and it showed 18.44 .... maybe I could get under 19mins which had been an outside idea.
I pushed it in and stopped the watch on 19mins 04secs ... just outside 19mins but a pb on that course. I finished 7th which was fun to be so far up the field but as I've said most good club runners will be in Falkirk today.
I ran back up the course to see how Katrina was getting on. I saw her coming up the final short sharp hill and she was struggling with her breathing and hadn't had the best of runs. I reckon 5k is far too short for her now. I'm working on the idea of a half marathon later in the year!!
We queued up to give in our finishing chips only to realise that I'd completely missed all the emails about having to register to get a bar code! Richard who organises the race said if I emailed him he'd amend the result sheet.
I'm now off to my swimming lessons which finish at 2pm. Hopefully when I come out I'll hear that Everton have beaten Man Utd in the early kick-off!!
Sat 20th Feb parkrun 5k race details
5km in 19mins 04secs (6.09pace)
I have done this race 4 times before but each time it has been following an ultra race when I've not been in the best shape for a 5k. My best time on this hilly course is 19mins 17secs so I was interested to see if I could get anywhere near it today.
Katrina was also running and looking to see how her recent running would help her.
We dropped Emma off at work in Braehead and then headed to Pollok Park arriving with enough time to have a decent warm up. Well I went for a run while Katrina kept warm in the car.
I felt good on my warm up and decided to push hard and see what happened. Today is the national cross country championships in Falkirk so I knew most of the good club runners wouldn't be here today but there was still a big crowd at the start.
I was too far back at the start and the first kilometre was a bit of a pain as I made my way through people to find room to run. Maybe it was a good thing though as I started steady and by the first hill I could see I was in the top 10 which surprised me.
I was working away well and held my position going through the first lap. On the second lap I could hear a guy right on my tail so decided to try and stay ahead of him. I held him off on the up hill but he went past me on the downhill.
Over the last kilometre I went past him again on the uphill but the course finishes with a longish downhill bit and he went past me again. I purposely hadn't looked at my watch the whole way round but glanced at it with less than 300m to go and it showed 18.44 .... maybe I could get under 19mins which had been an outside idea.
I pushed it in and stopped the watch on 19mins 04secs ... just outside 19mins but a pb on that course. I finished 7th which was fun to be so far up the field but as I've said most good club runners will be in Falkirk today.
I ran back up the course to see how Katrina was getting on. I saw her coming up the final short sharp hill and she was struggling with her breathing and hadn't had the best of runs. I reckon 5k is far too short for her now. I'm working on the idea of a half marathon later in the year!!
We queued up to give in our finishing chips only to realise that I'd completely missed all the emails about having to register to get a bar code! Richard who organises the race said if I emailed him he'd amend the result sheet.
I'm now off to my swimming lessons which finish at 2pm. Hopefully when I come out I'll hear that Everton have beaten Man Utd in the early kick-off!!
Sat 20th Feb parkrun 5k race details
5km in 19mins 04secs (6.09pace)
Friday, February 19, 2010
No shortcuts in ultra running
A very easy run into work today. Run, train and run making just over 2miles. Hardly worth getting changed for but my bike was in work as I ran home last night and I didn't want to do the full 6miles as I'm running the 5k Park run tomorrow.
As I ran I was thinking more about the importance of ultra training and particularly how do you build up to running 95miles or more. As anyone who has read this blog will know I love my spreadsheets and so I've put together a sheet with my long monthly runs over the last four years to see if there is a pattern and what can I learn.
The first thing I notice is that I've been very consistent over the 3-4 years and from Dec - Jun I've not missed my long monthly run.
The first year I was working out my pattern and the last two years have been pretty simialr with similar results on the whw.
So once again it will be interesting to compare this year with my changes to training and races.
Fri 19th Feb Run details
2.43miles in 18mins 48secs (7.45pace)
As I ran I was thinking more about the importance of ultra training and particularly how do you build up to running 95miles or more. As anyone who has read this blog will know I love my spreadsheets and so I've put together a sheet with my long monthly runs over the last four years to see if there is a pattern and what can I learn.
The first thing I notice is that I've been very consistent over the 3-4 years and from Dec - Jun I've not missed my long monthly run.
The first year I was working out my pattern and the last two years have been pretty simialr with similar results on the whw.
So once again it will be interesting to compare this year with my changes to training and races.
Fri 19th Feb Run details
2.43miles in 18mins 48secs (7.45pace)
Thursday, February 18, 2010
'Guess my Time' Competition for the Hardmoors 55
I had a later meeting at work today so didn't leave Bellahouston until just after 5.30pm. My legs felt really good and I ran the first 3miles comfortably. I pushed the 4th and 5th miles a bit and then eased off for the final two.
I've heard that my first two swimming lessons on Saturday have cancelled which means I can do the 5k Park run on Saturday. Should be good fun. A short sharp race at the end of an easy week.
Katrina is also going to do it. BTW Katrina is running three times a week - Tuesday and Thursday with a running group ay Pro-Life and once at the weekend. I'm encouraging her to have a go at a half marathon but she's not too sure. Watch this space!!
When I first started running ultra races in 2007 I did a competition asking friends and family to guess what time they think I would finish the whw race. It has become a bit of a tradition and I've decided to keep it going. It's a bit of fun and is interesting to see what others think I can do (or can't do!).
So if you want to enter all you have to do is send me what time in hours, minutes and seconds you think I will complete the Hardmoors 55 mile race on Saturday 20th March.
To give you some help ....
1. When I did this section as part of the Hardmoors 110 mile race last September it took me just over 12hrs but I hope to be faster than that!
2. I am going to use it as a hard training run. Last Sunday I ran 42miles in 7hrs 48mins at an average pace of 11.05mins. I'd be very happy to be somewhere near that average pace.
Entries must be in by 6pm Thursday 18th March. There will be a small prize but it's the honour that counts!!
Send your entry by ....
1. Leaving a post on my blog
2. Text to 07905 218162 (remember to leave you name)
3. Email to jkynaston@bigfoot.com
4. Ring 0141 884 8282
5. Speak to me in person!
Thurs 18th Feb Run details
7.32miles in 57mins 01secs (7.49pace)
I've heard that my first two swimming lessons on Saturday have cancelled which means I can do the 5k Park run on Saturday. Should be good fun. A short sharp race at the end of an easy week.
Katrina is also going to do it. BTW Katrina is running three times a week - Tuesday and Thursday with a running group ay Pro-Life and once at the weekend. I'm encouraging her to have a go at a half marathon but she's not too sure. Watch this space!!
When I first started running ultra races in 2007 I did a competition asking friends and family to guess what time they think I would finish the whw race. It has become a bit of a tradition and I've decided to keep it going. It's a bit of fun and is interesting to see what others think I can do (or can't do!).
So if you want to enter all you have to do is send me what time in hours, minutes and seconds you think I will complete the Hardmoors 55 mile race on Saturday 20th March.
To give you some help ....
1. When I did this section as part of the Hardmoors 110 mile race last September it took me just over 12hrs but I hope to be faster than that!
2. I am going to use it as a hard training run. Last Sunday I ran 42miles in 7hrs 48mins at an average pace of 11.05mins. I'd be very happy to be somewhere near that average pace.
Entries must be in by 6pm Thursday 18th March. There will be a small prize but it's the honour that counts!!
Send your entry by ....
1. Leaving a post on my blog
2. Text to 07905 218162 (remember to leave you name)
3. Email to jkynaston@bigfoot.com
4. Ring 0141 884 8282
5. Speak to me in person!
Thurs 18th Feb Run details
7.32miles in 57mins 01secs (7.49pace)
Wednesday, February 17, 2010
Hardmoors race information
My first ultra for 2010 (and 10th overall) is now just over 30 days away according to my countdown clock.
I was looking at the race website last night (as I watched the Everton vs Sporting Lisbon on the internet - shame we conceeded the penalty) and Jon has posted the details for the race ....
Timetable (provisional)
0500: Coach leaving from Guisborough Cricket Club to Helmsley
0600: Registrations open at Helmsley Football Club
0800: Race start
2300: Last finishers arrive at Guisborough Cricket Club (15 hours)
Registration will open at 0600 at Helmsley Football Club, changing rooms are provided at the start, any runners who are unsupported will be able to leave a small bag with any clothes they may have worn to arrive at the start of the race in, this bag will be taken to the race finish (no valuables will be accepted).
Checkpoints
The Hardmoors 55 is designed to be run unsupported. No food will be provided at checkpoints. However, if participants wish to have a support team there is no prohibition from doing so. Water will be provided at most checkpoints and hot drinks will be available at a minimum of 2 checkpoints along the way.
Drop bags
Drop bag 1: OSMOTHERLEY VILLAGE HALL (22 MILES)
Drop bag 2: KILDALE VILLAGE HALL (42 MILES)
Suggested items:
Spare socks
Base layer
100 weight fleece
Spare gloves
Spare hat
Gels, etc
Blister kit/support bandages, etc
plus much more....
The organisers will distribute 2 drop-bags prepared by the runner and labelled with the appropriate race number along the route at 2 checkpoints.
Labelled kitbags will be taken to the finish at Guisborough. Mark each bag (a maximum of 2) with your name, race number, and no 1 for first drop-bag destination and no 2 for second drop-bag destination.
Drop bags will be taken to Guisborough Cricket Club after the checkpoint closes. So please be patient if you are a fast runner or alternatively if you are not leaving clothing in the drop bags and are not bothered about having the bag returned to you, please mark the bag by pen or attach a note to it to let the marshall know to dispose of it after use.
Race Categories
1st MALE
1st FEMALE
2nd PLACE
3rd PLACE
1st VET (OVER 50) - that's my category!!
1st SENIOR VET (OVER 60)
1st SHIRE ( - 14 stone plus)
So that looks good. We are staying at the Premier Inn in Guisborough so we haven't got too far to go but it will be a very early start!
I'm really looking forward to this race even though I'm using it as a hard training run rather than a flat out race. I will be doing a 'Guess my Time' competition so watch out for that!
I was looking at the race website last night (as I watched the Everton vs Sporting Lisbon on the internet - shame we conceeded the penalty) and Jon has posted the details for the race ....
Timetable (provisional)
0500: Coach leaving from Guisborough Cricket Club to Helmsley
0600: Registrations open at Helmsley Football Club
0800: Race start
2300: Last finishers arrive at Guisborough Cricket Club (15 hours)
Registration will open at 0600 at Helmsley Football Club, changing rooms are provided at the start, any runners who are unsupported will be able to leave a small bag with any clothes they may have worn to arrive at the start of the race in, this bag will be taken to the race finish (no valuables will be accepted).
Checkpoints
The Hardmoors 55 is designed to be run unsupported. No food will be provided at checkpoints. However, if participants wish to have a support team there is no prohibition from doing so. Water will be provided at most checkpoints and hot drinks will be available at a minimum of 2 checkpoints along the way.
Drop bags
Drop bag 1: OSMOTHERLEY VILLAGE HALL (22 MILES)
Drop bag 2: KILDALE VILLAGE HALL (42 MILES)
Suggested items:
Spare socks
Base layer
100 weight fleece
Spare gloves
Spare hat
Gels, etc
Blister kit/support bandages, etc
plus much more....
The organisers will distribute 2 drop-bags prepared by the runner and labelled with the appropriate race number along the route at 2 checkpoints.
Labelled kitbags will be taken to the finish at Guisborough. Mark each bag (a maximum of 2) with your name, race number, and no 1 for first drop-bag destination and no 2 for second drop-bag destination.
Drop bags will be taken to Guisborough Cricket Club after the checkpoint closes. So please be patient if you are a fast runner or alternatively if you are not leaving clothing in the drop bags and are not bothered about having the bag returned to you, please mark the bag by pen or attach a note to it to let the marshall know to dispose of it after use.
Race Categories
1st MALE
1st FEMALE
2nd PLACE
3rd PLACE
1st VET (OVER 50) - that's my category!!
1st SENIOR VET (OVER 60)
1st SHIRE ( - 14 stone plus)
So that looks good. We are staying at the Premier Inn in Guisborough so we haven't got too far to go but it will be a very early start!
I'm really looking forward to this race even though I'm using it as a hard training run rather than a flat out race. I will be doing a 'Guess my Time' competition so watch out for that!
Tuesday, February 16, 2010
A lively debate
Today I ran at lunchtime from Bellahouston. My legs have recovered really well from Sunday but I'm determined to have an easy week so ran easily. I didn't look at my watch at all and felt good.
My plan for the rest of the week is rest tomorrow. Run home on Thursday (7miles), easy run to work Friday (3miles), do the Park 5k race on Saturday (if my swimming lessons don't start until 11am) and an easy run Sunday. I will keep under 30miles.
There is a very lively debate on the whw forum at the moment about running the race unsupported. This year there will be more drop bags (at Beinglas & Lundavra as well as Inversnaid) and some have asked whether next year some might be able to run the whole race unsupported.
It's made me realise I'm happy to go by the rules. If I'm told I have to have a support team at each check point I will. If I'm told there are no support teams allowed and I need to use drop bags I will. If I was told I had to carry everything I would. Basically I'm happy to go with whatever the committee decide. They have the bigger picture of safety for all to consider.
Looking back though over the last three years I've run the whw race my reliance on my support team has got less. In my first race in 07 Donald & Stevie ran/walked with me from Victoria Bridge onwards. In 08 I was in and out of the top 10 so only had Donald & Stevie with me for about 12miles. Then last year in 09 I didn't have anyone running with me as I was within 4hrs of the leader. It felt more 'pure' running the whole race on my own.
So I've had a steady progression of less support over the three races. I also know what I want at each checkpoint now and don't really stop for long (5mins max). So personally I feel I could do the race with drop bags but I would miss seeing my support and I really enjoy being part of a team. Over the last two years my family and Donald & Stevie seemed to have got as much pleasure out of me getting under 20hrs as I have.
If I had a struggle one year then I would want to have a support team with me. If everything is going well then I'd be fine on my own but you can never guarantee everything will go well. So I'm open and will watch the debate with interest.
One thing I wouldn't like though is a race within a race. Some have suggested that say 25 run unsupported and it would be a separate race. I don't like that idea. I think if I ran unsupported it would be my choice but I'd still want to test myself against those who have support.
This year we are planning the same pattern of Katrina and one of our girls supporting from Milngavie to Auchtertyre and then Stevie and one other taking over from Auchtertyre to Fort William.
Tues 16th Feb Run details
6.17 miles in 47mins 11secs (7.39 pace)
My plan for the rest of the week is rest tomorrow. Run home on Thursday (7miles), easy run to work Friday (3miles), do the Park 5k race on Saturday (if my swimming lessons don't start until 11am) and an easy run Sunday. I will keep under 30miles.
There is a very lively debate on the whw forum at the moment about running the race unsupported. This year there will be more drop bags (at Beinglas & Lundavra as well as Inversnaid) and some have asked whether next year some might be able to run the whole race unsupported.
It's made me realise I'm happy to go by the rules. If I'm told I have to have a support team at each check point I will. If I'm told there are no support teams allowed and I need to use drop bags I will. If I was told I had to carry everything I would. Basically I'm happy to go with whatever the committee decide. They have the bigger picture of safety for all to consider.
Looking back though over the last three years I've run the whw race my reliance on my support team has got less. In my first race in 07 Donald & Stevie ran/walked with me from Victoria Bridge onwards. In 08 I was in and out of the top 10 so only had Donald & Stevie with me for about 12miles. Then last year in 09 I didn't have anyone running with me as I was within 4hrs of the leader. It felt more 'pure' running the whole race on my own.
So I've had a steady progression of less support over the three races. I also know what I want at each checkpoint now and don't really stop for long (5mins max). So personally I feel I could do the race with drop bags but I would miss seeing my support and I really enjoy being part of a team. Over the last two years my family and Donald & Stevie seemed to have got as much pleasure out of me getting under 20hrs as I have.
If I had a struggle one year then I would want to have a support team with me. If everything is going well then I'd be fine on my own but you can never guarantee everything will go well. So I'm open and will watch the debate with interest.
One thing I wouldn't like though is a race within a race. Some have suggested that say 25 run unsupported and it would be a separate race. I don't like that idea. I think if I ran unsupported it would be my choice but I'd still want to test myself against those who have support.
This year we are planning the same pattern of Katrina and one of our girls supporting from Milngavie to Auchtertyre and then Stevie and one other taking over from Auchtertyre to Fort William.
Tues 16th Feb Run details
6.17 miles in 47mins 11secs (7.39 pace)
Monday, February 15, 2010
Training Run Report
This is the fourth time I've done this training run from Tyndrum to Fort William as part of my build up to the Highland Fling and whw races. This year was slightly different in that I was doing it 6 weeks earlier than normal and we didn't have any support so had to carry everything we needed for the run.
I'd been looking forward to this run all week and even though the weather forecast was for heavy rain I couldn't wait to get going. David picked me up at 7am and we drove to Tyndrum, arriving at 8.05am just behind Sharon.
A few minutes to get ready, take a few photos and we were off just before 8.30am. David was driving up to Bridge of Orchy and starting from there. He had struggled a bit on our last run 3 weeks ago and rightly decided to tackle 35miles rather than the 42miles. The plan was to catch him up at some point but we did wonder whether we would.
Tyndrum to Bridge of Orchy (6.62miles)
This is a very runnable section and a really good warm up. The weather was misty but it wasn't raining and suprisingly warm. Well not warm but not cold if you know what I mean. I didn't need gloves anyway.
We spent the hour or so to Bridge of Orchy chatting away. I asked Sharon how she got into running and it was really interesting to hear how running helped her through a really tough time in her life after she lost both her brother and dad. When you run with someone for miles and miles you cover a lot of varied topics. It does make the time fly.
We also had a long chat about our training plans and how we both feel that a gradual build up over the months is really important. The building blocks of a long run once a month increasing the mileage by 10miles or so is vital.
The only incident of note in this section was Sharon's bladder problem .... her camal bak was leaking. She checked it but couldn't see a leak so carried on.
Bridge of Orchy to Glencoe Ski Lodge (10.75miles)
We went straight through Bridge of Orchy but had a to stop half way up the hill as Sharon's bladder was definitely leaking. She had a large wet patch over her lower back. She discovered the valve was leaking. I have never been a fan of camal baks. I think they are a real pain and seeing the hassle this caused Sharon confirms that you'll never see me with one! Give me a bottle anyday. You can see how much you've got left. You can refill it in seconds and it doesn't leak all over your back! I have a feeling Sharon won't be using it again either.
We had a great section up and over the hill to Inveroran and then onto Rannoch Moor. I was expecting to get really wet but the weather was great. The cloud base was pretty low so we couldn't see the tops but perfect for running and run we did. Again we chatted away. This time Sharon asked me how I met Katrina and wanted all the details. So that took up a mile or two.
I think it was along this section that Sharon started referring to me as her father figure. I'm not quite old enough to be her dad! We were both running well and kept a good pace going along the rannoch Moor.
For the whw race this year the checkpoint at Kinghouse has been moved to the Glencoe Ski Lodge so I was keen to go through that way to see what difference it will make. This will be my last run on this section before the race so this was only chance. I took a video of the path but it is impossible to miss. I'm not sure if the path to the ski centre has always been there or has been laid out recently.
When we got to Ski Centre Sharon went into the cafe to buy a drink .... as she'd lost all her camal bak contents!! I rang Tim who was at Kingshouse with Thomas and Silke. Tim was about to set off with Muriel and a friend and Thomas was going to wait for us.
Glencoe Ski Lodge to Kinlochleven (10.49miles)
After an 8min stop we ran down the road to Kingshouse where Silke had a cup of tea waiting for us. A quick stop and we were off. Silke was taking the car to Altnafeadh where she was going to join us.
We had warned Thomas not to go too quick and that he had to run at our pace etc etc. In the end it was Sharon setting the pace as she was ready for a sandwich and always speeds up when she's ready to eat?!?
I had my annual conversation with Thomas about what his plans are between now and the whw race. I was very glad to hear that he is not doing the Edinburgh Marathon this year and has a 3 day run on the whw instead in May. I know I say this every year but I really think this is Thomas' year!!
We caught up with Tim's party at the bottom of the hill. Time for a quick group photo and then I was off up the hill. Thomas was going to run up the Devil's Stircase and wait for us at the top. Sharon, Silke and Tim were behind but I knew that Sharon would catch me on the way down so I pushed up the hill as hard as I could.
There was some snow and ice on this section and you had to be careful to avoid the ice. Thomas took this photo of me at the top ....
Thomas and I set off down the hill towards Kinlochleven and sure enough after about 15mins Sharon caught up with us. Her 7 stone frame is a lot quicker down these hills than my 12 stone body! From there we ran into Kinlochleven together. Thomas said his goodbyes just before we started the decent into the village.
We met a whole group of off road motor cross riders on the way down but they gave us plenty of room and it wasn't a problem. In fact it looked really fun as they were riding up and down the hills and through the forest paths.
We arrived at Kinlochleven still feeling strong and running well. Almost 28miles gone ... 15miles to go.
Kinlochleven to Lundavra (7.50miles)
I had run out of water by the time we arrived at Kinlochleven but had a yogurt drink so that kept me going. I was able to refill my bottle from a stream (another advantage of the bottle over a camal bak). I used the hill to eat a bit more. One of the things that worked really well on this run was that I took a variety of bars to eat. I had wanted to try them out but the thing that worked best was having a variety. Normally I take several of one thing and I get sick of it. Having different things to eat was definitely a good idea.
Once we got to the top of the hill and onto the Lairigmor we'd agreed that if either of us wanted to push on that was fine. Initially Sharon was ahead and setting the pace but on the second hill I continued to run and gradually pulled away. I was keen to see how far I could run without stopping. I did walk some of the hills but worked on my tactic of counting 20 breathes from the bottom of the hill before walking. Sometimes I got over the hill and other times I walked the last bit.
It started to rain over this section but as there was no wind it was no problem. I did consider putting my gloves on but decided it was more hassle getting them out of my rucksack than it was worth.
I had a couple of looks behind and could see Sharon and expected her to catch up at some point. I was really pleased with how I was running. Overall I knew my time was slightly slower than last year's training run but I wasn't too bothered as I left really strong. There wasn't a point in the run where I felt I was struggling. Yes my legs were tired but I never ran out of energy.
I set myself the challenge of trying to get to Lundavra in 1hrs 30mins and then to Fort William in 1hr 10mins. I wanted to see how much I had in the tank.
I pushed it into Lundavra and was happy to see I was just 8secs over 1hr 30mins. I didn't stop but carried on wondering where David was.
Lundavra to Fort William (6.94miles)
The first part of this last section in last year's whw race had been tough for me. I lost time on my schedule and so I was keen to see what I had to do to make it to the top of the hill and the wide path in 40mins or so.
Again I worked hard on the hills counting breaths and trying to run as much as I could. My legs were still feeling good and it wasn't difficult to run when the ground allowed me to. At each landmark I checked it off and thought ahead to the next time I'll be here will be in June. I wonder how I'll be feeling and whether another pb will be on .... or whether things will have gone badly and I'll be just glad to finish. Only time will tell.
Once I got to the top of the hill I set off running and knew I had about 30mins of running left. I wasn't going to stop until I reached the Leisure Centre. Half way down the hill I glanced at my watch and I saw my average pace from the top was 7.48 so I set myself another challenge to keep it under 7.50 to the Braveheart car park.
Once the path levelled out I continued to push hard and I did manage to make it. Now just over a mile to go down the road. As I ran I thought back to running down here in the 08 and 09 race with the goal of getting under 20hrs. I ran the last 1.13miles in 7.32pace so I was pleased to see I finished strongly.
My overall time for the 42.30miles was 7hrs 48mins 30secs.
I was about 17mins slower than last year's March run but it is 6 weeks earlier and we had to carry all our stuff. But to be honest I was more interested in how I felt and I definitely felt strong right through the day and as I write this on Monday morning I can feel my legs but they are not stiff or sore.
I rang David who had finished half an hour or so before and was in Morrisons. Sharon finished a few minutes later and we wandered over to find David.
We had an hour or so before the train so went to McDonalds for a coffee/hot chocolate. The highlight was when I asked could I have a refill for my hot chocolate. The lady said no they don't do refills but then came back a few minutes later and said she could give me another drink if I wasn't happy with the first one! So I said it wasn't too hot so I got another one much to Sharon's amusement.
We caught the 17.37 train back to Bridge of Orchy, then drove back to Paisley arriving at 8.30pm. Katrina had my tea waiting for me after my shower! What a star.
So thanks to Sharon, David and everyone else for a another great day on the whw.
Run splits
Map of the run (on everytrail)
Video diary of the day to come!
I'd been looking forward to this run all week and even though the weather forecast was for heavy rain I couldn't wait to get going. David picked me up at 7am and we drove to Tyndrum, arriving at 8.05am just behind Sharon.
A few minutes to get ready, take a few photos and we were off just before 8.30am. David was driving up to Bridge of Orchy and starting from there. He had struggled a bit on our last run 3 weeks ago and rightly decided to tackle 35miles rather than the 42miles. The plan was to catch him up at some point but we did wonder whether we would.
Tyndrum to Bridge of Orchy (6.62miles)
This is a very runnable section and a really good warm up. The weather was misty but it wasn't raining and suprisingly warm. Well not warm but not cold if you know what I mean. I didn't need gloves anyway.
We spent the hour or so to Bridge of Orchy chatting away. I asked Sharon how she got into running and it was really interesting to hear how running helped her through a really tough time in her life after she lost both her brother and dad. When you run with someone for miles and miles you cover a lot of varied topics. It does make the time fly.
We also had a long chat about our training plans and how we both feel that a gradual build up over the months is really important. The building blocks of a long run once a month increasing the mileage by 10miles or so is vital.
The only incident of note in this section was Sharon's bladder problem .... her camal bak was leaking. She checked it but couldn't see a leak so carried on.
Bridge of Orchy to Glencoe Ski Lodge (10.75miles)
We went straight through Bridge of Orchy but had a to stop half way up the hill as Sharon's bladder was definitely leaking. She had a large wet patch over her lower back. She discovered the valve was leaking. I have never been a fan of camal baks. I think they are a real pain and seeing the hassle this caused Sharon confirms that you'll never see me with one! Give me a bottle anyday. You can see how much you've got left. You can refill it in seconds and it doesn't leak all over your back! I have a feeling Sharon won't be using it again either.
We had a great section up and over the hill to Inveroran and then onto Rannoch Moor. I was expecting to get really wet but the weather was great. The cloud base was pretty low so we couldn't see the tops but perfect for running and run we did. Again we chatted away. This time Sharon asked me how I met Katrina and wanted all the details. So that took up a mile or two.
I think it was along this section that Sharon started referring to me as her father figure. I'm not quite old enough to be her dad! We were both running well and kept a good pace going along the rannoch Moor.
For the whw race this year the checkpoint at Kinghouse has been moved to the Glencoe Ski Lodge so I was keen to go through that way to see what difference it will make. This will be my last run on this section before the race so this was only chance. I took a video of the path but it is impossible to miss. I'm not sure if the path to the ski centre has always been there or has been laid out recently.
When we got to Ski Centre Sharon went into the cafe to buy a drink .... as she'd lost all her camal bak contents!! I rang Tim who was at Kingshouse with Thomas and Silke. Tim was about to set off with Muriel and a friend and Thomas was going to wait for us.
Glencoe Ski Lodge to Kinlochleven (10.49miles)
After an 8min stop we ran down the road to Kingshouse where Silke had a cup of tea waiting for us. A quick stop and we were off. Silke was taking the car to Altnafeadh where she was going to join us.
We had warned Thomas not to go too quick and that he had to run at our pace etc etc. In the end it was Sharon setting the pace as she was ready for a sandwich and always speeds up when she's ready to eat?!?
I had my annual conversation with Thomas about what his plans are between now and the whw race. I was very glad to hear that he is not doing the Edinburgh Marathon this year and has a 3 day run on the whw instead in May. I know I say this every year but I really think this is Thomas' year!!
We caught up with Tim's party at the bottom of the hill. Time for a quick group photo and then I was off up the hill. Thomas was going to run up the Devil's Stircase and wait for us at the top. Sharon, Silke and Tim were behind but I knew that Sharon would catch me on the way down so I pushed up the hill as hard as I could.
There was some snow and ice on this section and you had to be careful to avoid the ice. Thomas took this photo of me at the top ....
Thomas and I set off down the hill towards Kinlochleven and sure enough after about 15mins Sharon caught up with us. Her 7 stone frame is a lot quicker down these hills than my 12 stone body! From there we ran into Kinlochleven together. Thomas said his goodbyes just before we started the decent into the village.
We met a whole group of off road motor cross riders on the way down but they gave us plenty of room and it wasn't a problem. In fact it looked really fun as they were riding up and down the hills and through the forest paths.
We arrived at Kinlochleven still feeling strong and running well. Almost 28miles gone ... 15miles to go.
Kinlochleven to Lundavra (7.50miles)
I had run out of water by the time we arrived at Kinlochleven but had a yogurt drink so that kept me going. I was able to refill my bottle from a stream (another advantage of the bottle over a camal bak). I used the hill to eat a bit more. One of the things that worked really well on this run was that I took a variety of bars to eat. I had wanted to try them out but the thing that worked best was having a variety. Normally I take several of one thing and I get sick of it. Having different things to eat was definitely a good idea.
Once we got to the top of the hill and onto the Lairigmor we'd agreed that if either of us wanted to push on that was fine. Initially Sharon was ahead and setting the pace but on the second hill I continued to run and gradually pulled away. I was keen to see how far I could run without stopping. I did walk some of the hills but worked on my tactic of counting 20 breathes from the bottom of the hill before walking. Sometimes I got over the hill and other times I walked the last bit.
It started to rain over this section but as there was no wind it was no problem. I did consider putting my gloves on but decided it was more hassle getting them out of my rucksack than it was worth.
I had a couple of looks behind and could see Sharon and expected her to catch up at some point. I was really pleased with how I was running. Overall I knew my time was slightly slower than last year's training run but I wasn't too bothered as I left really strong. There wasn't a point in the run where I felt I was struggling. Yes my legs were tired but I never ran out of energy.
I set myself the challenge of trying to get to Lundavra in 1hrs 30mins and then to Fort William in 1hr 10mins. I wanted to see how much I had in the tank.
I pushed it into Lundavra and was happy to see I was just 8secs over 1hr 30mins. I didn't stop but carried on wondering where David was.
Lundavra to Fort William (6.94miles)
The first part of this last section in last year's whw race had been tough for me. I lost time on my schedule and so I was keen to see what I had to do to make it to the top of the hill and the wide path in 40mins or so.
Again I worked hard on the hills counting breaths and trying to run as much as I could. My legs were still feeling good and it wasn't difficult to run when the ground allowed me to. At each landmark I checked it off and thought ahead to the next time I'll be here will be in June. I wonder how I'll be feeling and whether another pb will be on .... or whether things will have gone badly and I'll be just glad to finish. Only time will tell.
Once I got to the top of the hill I set off running and knew I had about 30mins of running left. I wasn't going to stop until I reached the Leisure Centre. Half way down the hill I glanced at my watch and I saw my average pace from the top was 7.48 so I set myself another challenge to keep it under 7.50 to the Braveheart car park.
Once the path levelled out I continued to push hard and I did manage to make it. Now just over a mile to go down the road. As I ran I thought back to running down here in the 08 and 09 race with the goal of getting under 20hrs. I ran the last 1.13miles in 7.32pace so I was pleased to see I finished strongly.
My overall time for the 42.30miles was 7hrs 48mins 30secs.
I was about 17mins slower than last year's March run but it is 6 weeks earlier and we had to carry all our stuff. But to be honest I was more interested in how I felt and I definitely felt strong right through the day and as I write this on Monday morning I can feel my legs but they are not stiff or sore.
I rang David who had finished half an hour or so before and was in Morrisons. Sharon finished a few minutes later and we wandered over to find David.
We had an hour or so before the train so went to McDonalds for a coffee/hot chocolate. The highlight was when I asked could I have a refill for my hot chocolate. The lady said no they don't do refills but then came back a few minutes later and said she could give me another drink if I wasn't happy with the first one! So I said it wasn't too hot so I got another one much to Sharon's amusement.
We caught the 17.37 train back to Bridge of Orchy, then drove back to Paisley arriving at 8.30pm. Katrina had my tea waiting for me after my shower! What a star.
So thanks to Sharon, David and everyone else for a another great day on the whw.
Run splits
Map of the run (on everytrail)
Video diary of the day to come!
Sunday, February 14, 2010
What a great day
Very brief report ... we had an excellent run on the way whw today. Sharon & I ran from Tyndrum to Fort William and various others David (from Bridge of Orchy), Tim (from Kingshouse), Thomas (out and back from Kingshouse), Silke (out and back from Altnafeadh and Muriel and friend (out and back from Kingshouse) joined us.
Full report with video diary to come.
Sun 14th February Run details
42.30 miles in 7hrs 48mins 29secs (11.05 pace)
Full report with video diary to come.
Sun 14th February Run details
42.30 miles in 7hrs 48mins 29secs (11.05 pace)
Saturday, February 13, 2010
Fancy a different ultra race?
I'm not running today as I'm getting ready for tomorrow's long run from Tyndrum to Fort William. I've just had a look at the weather forecast and it's not too promising! Light to heavy rain predicted.
Here is the forecast for Glencoe ....
and Fort William ....
So we better make sure we take our waterproofs. I prefer good weather for these runs but it is good to do them in bad weather sometimes as well as you can never tell on the day of the race what the weather will be like. I remember in 2007 running across the Rannoch Moor with horizontal rain and wind and thinking if I can do it in this weather I can do it anytime.
Phil Tipping asked me to mentioned this race that he is the race doctor for. It's looks an amazing race.
Here is the forecast for Glencoe ....
and Fort William ....
So we better make sure we take our waterproofs. I prefer good weather for these runs but it is good to do them in bad weather sometimes as well as you can never tell on the day of the race what the weather will be like. I remember in 2007 running across the Rannoch Moor with horizontal rain and wind and thinking if I can do it in this weather I can do it anytime.
Phil Tipping asked me to mentioned this race that he is the race doctor for. It's looks an amazing race.
The 7 Tribes Race is an exciting new multi-day desert endurance race in Egypt that will take place for the first time in November 2010.
Its challenge is to run 110 kilometers of desert terrain in four days.
The rewards are an unforgettable experience in the stunning scenery of the south Sinai Desert and the satisfaction of helping to provide water for the desert gardens on which nomadic Bedouin people depend.
The race follows the ancient route of the Exodus wanderings, passing the oasis of Ein Khudra and ending at the Nawamis ancient burial tombs, also dated to the time of the Exodus. Pilgrims of many faiths - Muslim, Christian and Jewish - now pass this way.
Bedouin tribesmen may accompany the runners on some sections. On arrival at Nawamis runners will join the 7 Tribes Festival, a gathering of the seven Bedouin tribes in South Sinai with camel racing, feasting and music.
In the inaugural 2010 race places are limited to no more than 45 runners, so we encourage early registration to share in what will undoubtedly be a memorable opportunity to celebrate the free nomadic spirit.
Its challenge is to run 110 kilometers of desert terrain in four days.
The rewards are an unforgettable experience in the stunning scenery of the south Sinai Desert and the satisfaction of helping to provide water for the desert gardens on which nomadic Bedouin people depend.
The race follows the ancient route of the Exodus wanderings, passing the oasis of Ein Khudra and ending at the Nawamis ancient burial tombs, also dated to the time of the Exodus. Pilgrims of many faiths - Muslim, Christian and Jewish - now pass this way.
Bedouin tribesmen may accompany the runners on some sections. On arrival at Nawamis runners will join the 7 Tribes Festival, a gathering of the seven Bedouin tribes in South Sinai with camel racing, feasting and music.
In the inaugural 2010 race places are limited to no more than 45 runners, so we encourage early registration to share in what will undoubtedly be a memorable opportunity to celebrate the free nomadic spirit.
So if you fancy doing something very different have a look.
Friday, February 12, 2010
Ever need an independant Garmin review?
A very easy run into work today. Just over a mile to Paisley Canal Train Station. Jump on the train for a couple of miles and then another mile and a bit from Mosspark Train Station to Bellahouston.
This means I have the rest of the today and tomorrow for a mini taper in time for our long run on Sunday. For anyone interested I've put my times for this run from last year's training run and the Devil's race on a spreadsheet. I'll take it with me (laminated of course) to give us an idea of how we are getting on. I'd love to run it around 7hrs 30mins but we'll see.
I came across this blog a couple of weeks ago. In fact it was here that I learnt about how to recharge my garmin on the run. This guy is an excellent Triathlete but also is a real techny and loves all the sports technology that is available. Whenever a new garmin comes out he does a very thorough and I mean thorough review. So if you are thinking of buying a new garmin check it out. The list of reviews is down the right hand column.
Also if you have a garmin and want to get the best use out of it have a look as well as he has lots of practical applications.
Fri 12th Feb Run details
2.39miles in 19mins 58secs (8.21pace)
This means I have the rest of the today and tomorrow for a mini taper in time for our long run on Sunday. For anyone interested I've put my times for this run from last year's training run and the Devil's race on a spreadsheet. I'll take it with me (laminated of course) to give us an idea of how we are getting on. I'd love to run it around 7hrs 30mins but we'll see.
I came across this blog a couple of weeks ago. In fact it was here that I learnt about how to recharge my garmin on the run. This guy is an excellent Triathlete but also is a real techny and loves all the sports technology that is available. Whenever a new garmin comes out he does a very thorough and I mean thorough review. So if you are thinking of buying a new garmin check it out. The list of reviews is down the right hand column.
Also if you have a garmin and want to get the best use out of it have a look as well as he has lots of practical applications.
Fri 12th Feb Run details
2.39miles in 19mins 58secs (8.21pace)
Thursday, February 11, 2010
Ah now it makes sense
With Sunday's long run in mind I ran the shortest distance home from work. Legs felt good. I'm really happy with the way I'm recovering from any hard runs at the moment. I spent the run thinking about our plans for Sunday.
Over the past three years I have run the 42mile section from Tyndrum to Fort William at the end of March as part of my build up to the Fling and the whw. Each time it has given me a real confidence booster.
The first one was in 2007 and when I finished the run it was furthest I'd ever run in one go. There were a group of us and we shared a taxi back to Tyndrum. I sat with John Kennedy who said to me that if I could run 42miles in March then I was well on the way to being able to run the whw in June. In fact I think he said I could run it now! It gave me such a lift to have someone like John saying I was capable of finishing the whw.
As you can see from the chart below I have got slightly quicker each year and my corresponding whw times have got quicker as well. I am doing it 6 weeks earlier this year due to running the Hardmoors so it will be interesting to see how I get on this Sunday.
I'll be running with Sharon (and David who is starting from Bridge of Orchy). I heard from Silke today and Thomas is going to join us from Kingshouse to Kinlochleven which will be great. I just need to make sure he doesn't drag us along quicker than we want to go!!!! Silke will also run part of the way with us as well.
The subversive one has responed to my challenge for the Hardmoors but I think it will be a one part challenge as Dave has agreed to sweeping the race so unless I drop out I'll be ahead of him. I'm sure his race report will be full of his motivational skills in getting the back markers to the end. I'm looking forward to reading it already.
The random text I mentioned yesterday? 'I'm calling round later - don't worry I'm not stopping - cos I'm in a Toyota.'
I thought he'd sent it to me by mistake but today Dave explained it was a joke based on Toyota recalling their Prius range with a brake issue. Far too suble for me ... and Mrs Mac I gather.
Thurs 11th Feb Run Details
6.01miles in 47mins 33secs (7.54pace)
Over the past three years I have run the 42mile section from Tyndrum to Fort William at the end of March as part of my build up to the Fling and the whw. Each time it has given me a real confidence booster.
The first one was in 2007 and when I finished the run it was furthest I'd ever run in one go. There were a group of us and we shared a taxi back to Tyndrum. I sat with John Kennedy who said to me that if I could run 42miles in March then I was well on the way to being able to run the whw in June. In fact I think he said I could run it now! It gave me such a lift to have someone like John saying I was capable of finishing the whw.
As you can see from the chart below I have got slightly quicker each year and my corresponding whw times have got quicker as well. I am doing it 6 weeks earlier this year due to running the Hardmoors so it will be interesting to see how I get on this Sunday.
I'll be running with Sharon (and David who is starting from Bridge of Orchy). I heard from Silke today and Thomas is going to join us from Kingshouse to Kinlochleven which will be great. I just need to make sure he doesn't drag us along quicker than we want to go!!!! Silke will also run part of the way with us as well.
The subversive one has responed to my challenge for the Hardmoors but I think it will be a one part challenge as Dave has agreed to sweeping the race so unless I drop out I'll be ahead of him. I'm sure his race report will be full of his motivational skills in getting the back markers to the end. I'm looking forward to reading it already.
The random text I mentioned yesterday? 'I'm calling round later - don't worry I'm not stopping - cos I'm in a Toyota.'
I thought he'd sent it to me by mistake but today Dave explained it was a joke based on Toyota recalling their Prius range with a brake issue. Far too suble for me ... and Mrs Mac I gather.
Thurs 11th Feb Run Details
6.01miles in 47mins 33secs (7.54pace)
Wednesday, February 10, 2010
A frosty start and a cold finish
I'm not sure why Wednesday's seem to be the coldest day of the week but once again this morning there was a layer of frost everywhere. I left home just after 7.30am and had a steady run into work. I'm really enjoying running in the mornings again. There is something special about getting out early though there are a number of people who wouldn't consider 7.30am early.
Last Wednesday I was concerned how I'd manage to also put in a decent run in the evening with the club but I felt fine so I was less concernced today trusting I'd be okay.
In the evening we had a small group setting out for a tempo run. We decided to do a loop around Paisley. After a few miles David, Joe and myself found ourselves away from the rest of the group but when I checked my watch after 3.5miles we were averaging 7mins a mile so I'm not surprised we were away.
We continued to push the pace for the rest of the run and we ended up at 6.47 average pace. Joe pushed on over the last mile or two and finished 10secs or so ahead of David and myself. I was so pleased with the run especially after my morning run.
Tomorrow I'm planning a very easy run home and then Friday an even easier run to work as I'm getting ready for Sunday's 42 miler, Tyndrum to Fort William. I'm really looking forward to it. I'm running with Sharon and David (who is starting from Bridge of Orchy). I'm also looking forward to taking the train back to Bridge of Orchy as well.
I've had no response from the subversive one regarding my challenge but I did receive a random text from him this afternoon that didn't make any sense at all. Maybe he doesn't read my blog so if anyone is in touch with him tell him to have a look at Monday's post otherwise I'll have to think he's not up to the challenge!!
Wed 10th Feb Morning run details
5.78miles in 48mins 20secs (8.22pace)
Wed 10th Feb Evening run details
9.06miles in 1hr 01min 25secs (6.47pace)
Last Wednesday I was concerned how I'd manage to also put in a decent run in the evening with the club but I felt fine so I was less concernced today trusting I'd be okay.
In the evening we had a small group setting out for a tempo run. We decided to do a loop around Paisley. After a few miles David, Joe and myself found ourselves away from the rest of the group but when I checked my watch after 3.5miles we were averaging 7mins a mile so I'm not surprised we were away.
We continued to push the pace for the rest of the run and we ended up at 6.47 average pace. Joe pushed on over the last mile or two and finished 10secs or so ahead of David and myself. I was so pleased with the run especially after my morning run.
Tomorrow I'm planning a very easy run home and then Friday an even easier run to work as I'm getting ready for Sunday's 42 miler, Tyndrum to Fort William. I'm really looking forward to it. I'm running with Sharon and David (who is starting from Bridge of Orchy). I'm also looking forward to taking the train back to Bridge of Orchy as well.
I've had no response from the subversive one regarding my challenge but I did receive a random text from him this afternoon that didn't make any sense at all. Maybe he doesn't read my blog so if anyone is in touch with him tell him to have a look at Monday's post otherwise I'll have to think he's not up to the challenge!!
Wed 10th Feb Morning run details
5.78miles in 48mins 20secs (8.22pace)
Wed 10th Feb Evening run details
9.06miles in 1hr 01min 25secs (6.47pace)
Tuesday, February 09, 2010
Some changes to the whw race
It was a beautiful day in Glasgow and I was looking forward to my run home. I ran nice and steady without any problems. It's getting lighter by the day and it was only dark for the final mile or so which was good.
There are a few changes to the whw race this year which have been posted on the race forum.
The main ones being ....
1. No access for support crews from Rowardennan to Auchtertyre.
There will be drop bags at Inversnaid and Beinglas. This makes a lot of sense as the car parking is very difficult around Beinglas. The race could be in danger of being stopped if things didn't improve so making it a no go area for support teams is the best option for the good of the race. I will miss seeing 'Team Kynaston' as I come over the little bridge though!
2. Checkpoint at Kingshouse moved to the Glencoe Ski Centre.
There have been problems at Kingshouse due to very little room for cars and support crews. I've not been to the Ski Centre but I gather there is a big car park and plenty of room so that again makes a lot of sense.
It means that the race route will take a slight diversion to go to the checkpoint. I will be running that way on Sunday so I'll check it out and post some photos.
3. No checkpoint at Lundavra.
There will be a drop bag if wanted. The road into Lundavra is difficult I'm told. I must admit I've never actually driven to Lundavra but those who have say it's not an easy drive especially if you've been on the go for 20hrs or more. Personally I've not stopped there anyway as by then the end is in sight and I'm pushing hard to get to the finish as soon as I can.
So they all seem very sensible changes and the race committee have given runners and support crews plenty of notice to plan their campaigns.
It still seems strange not having Dario around to explain these various changes but the present race committee are working well and the race is in good hands.
Tues 9th Feb Run details
7.32miles in 57mins 57secs (7.56pace)
There are a few changes to the whw race this year which have been posted on the race forum.
The main ones being ....
1. No access for support crews from Rowardennan to Auchtertyre.
There will be drop bags at Inversnaid and Beinglas. This makes a lot of sense as the car parking is very difficult around Beinglas. The race could be in danger of being stopped if things didn't improve so making it a no go area for support teams is the best option for the good of the race. I will miss seeing 'Team Kynaston' as I come over the little bridge though!
2. Checkpoint at Kingshouse moved to the Glencoe Ski Centre.
There have been problems at Kingshouse due to very little room for cars and support crews. I've not been to the Ski Centre but I gather there is a big car park and plenty of room so that again makes a lot of sense.
It means that the race route will take a slight diversion to go to the checkpoint. I will be running that way on Sunday so I'll check it out and post some photos.
3. No checkpoint at Lundavra.
There will be a drop bag if wanted. The road into Lundavra is difficult I'm told. I must admit I've never actually driven to Lundavra but those who have say it's not an easy drive especially if you've been on the go for 20hrs or more. Personally I've not stopped there anyway as by then the end is in sight and I'm pushing hard to get to the finish as soon as I can.
So they all seem very sensible changes and the race committee have given runners and support crews plenty of notice to plan their campaigns.
It still seems strange not having Dario around to explain these various changes but the present race committee are working well and the race is in good hands.
Tues 9th Feb Run details
7.32miles in 57mins 57secs (7.56pace)
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