The best thing about running (Week 11 - 20 to go)

Hard as it is to get out some days, there is nothing like the feeling of being out there, especially on the way back, or when I reach a ‘high’ point and know the ‘hill’ is done!

Still smiling even though I was definitely not in the 'zone'

I know the benefits of exercise, but I don’t run for that albeit I appreciate the extra stamina and lung function.  I certainly don’t lose any weight (it gives me too much of an appetite and I tend to pig out when I get in) but my muscles are stronger and more toned.  But the bit that that’s not so visible is the psychological benefits.  I can run off my frustrations of the day, work through issues, give myself a talking too, fantasise or run with friends and chat (not on the uphill!).

The views on a typical run (with my best running mate)

I briefly mentioned negative heckling last week, but I have to admit I get as much positive ‘heckling’ when I run, with comments that encourage and keep me going.  Someone actually said I was ‘brave’ yesterday when I ran past them going up a hill.  This was on a dry day without gale force winds – but then they wouldn't have been out when I was getting blown off my feet.

There is a perverse satisfaction about arriving home muddy, wet, windblown and knackered. 

Christmas Day, Watosn plays on the rocks

So this week’s training didn't quite go to plan, Christmas, a blocked bathroom sink and lame dog all contributed to not having enough hours in the day.  But I did get out with the best run being on Christmas Day – perfect to work up an appetite.

Weeks activity 19^th – 25^th December:

Saturday – No training

Sunday – Road run 5.16k /81m height gain

Monday – No training

Tuesday – Trail run 5.49k / 175m height gain

Wednesday – No training

Thursday – No training

Friday – 6.53km / 180m height gain + 5k bike

(Goatfell Race 15.5km / 870m)

The worst thing about running (Week 10 - 21 to go)

Having taken the first step out of the door to do more running in the rain

After a week’s rest I was itching to get out again and still that first step out of the door was hard.  Into the darkness, knowing that there were a few hills in tonight’s coaching session.  But neither the first step or the hills are the hardest things for me. Not that I think I will ever get used to the hills, I am managing short inclines better than I was.

Neither is the occasional heckle the worse thing.  Yes I have had the odd remark as I've passed someone.  The ‘someone’ is usually male, stationary and often smelling of cigarette smoke. Grunting phrases such ‘can’t you go faster than that’.  If I had the breath I may reply, politely of course, that no actually I can’t but I am going faster than you! Funnily enough I've never had a disparaging word said by a fellow runner or anyone out doing something active.

Lots of rain = lots of waterfalls (and a misty lens)

I could consider the howling wind and lashing rain as one of the bad things, but although I don’t like either they are further down the list than hail and ice (I like snow), and actually give me a greater sense of satisfaction of having done something.  Likewise, although it seems a long time ago, scorching sunshine can be equally as bad.

My second to top worst thing is the fear of injury.  Having had a bad calf injury and following that multiple setbacks with a tendency to shin splints, every little tweak fills me with dread.  

Post run allergic reaction

But firmly top of my list is the after effects of a run.  Unfortunately I am one of those runners (and there are a few of us about) that suffer from a post exercise reaction. It happens about 70% of the time and I am covered in urticaria.  I take antihistamines every day anyway, and nothing stops the reaction.  Most times it just itches, but on occasion it feels like an iron burn and is really painful.  As with any allergic reaction, it can make me dizzy and irritable. Fortunately it doesn't last too long and as yet has not stopped me from doing any form of exercise.

So onwards and upwards (more hills), and we’ll see how I manage to progress over the next 10 weeks when I hope to step it up again.

Weeks activity 12^th – 18^th December:

Saturday – No training / rest week

Sunday – No training / rest week

Monday – No training / rest week

Tuesday – Coaching session, 6.47km / 100m height gain

Wednesday – No training

Thursday – Short run 4.77km

Friday – Trail run, 10.17km / 241 height gain

(Goatfell Race 15.5km / 870m)

Running, rest and recovery week (Week 9 - 22 to go)

All the training books and advice I read recommend taking time out to allow muscles to recover and repair properly to improve long term goals and strength – so this week I am heeding that advice.

I had originally planned to get to Christmas and then review my progress to see if I had managed to increase my training sessions, mileage and general time on feet and have a rest before cracking on again in the New Year. 

Santa Dash, wet and windy but a totally unexpected PB

But I’ve brought it forward a little and my rest week runs from Wednesday 9^th to the next coaching session on the 15^th.  So why now? Firstly I bench marked last week and managed a PB on the Santa Dash on Sunday, and this despite my legs feeling tired and trying to fight off a niggly cough that I’ve had for 10 days.  I think my body is telling me I need a rest to fight off the cough, not to mention the fact my diary is full of work.  I also have more time off over Christmas and New Year, so in theory should have more time for a run or two, and my son is coming and he will want a run as well.  So it seems a good time to have a break. 

I still got beaten by the Snowman in the Santa dash (Jon) 

Listening to the hail lashing the windows, having seen a totally white Goatfell today and with the ferries on constant amber alert, my trainers are staying dry until Tuesday when I will start phase two of my training (as yet to be developed) plan.

Weeks activity 5^th – 11^th December:

Saturday – No training

Sunday – Santa Dash 5.2km - PB

Monday – No training

Tuesday – Coaching session, 5.42km, pyramids.

Wednesday – No training/rest week

Thursday – No training/rest week

Friday – No training/rest week

(Goatfell Race 15.5km / 870m)

Benchmarking my running progress (Week 8 - 23 to go)

On Sunday's run Glenashdale track with the dogs

 I'm one of those people that need a goal and also need to know how far I've run and how fast.  I think one of the reasons for this is my lack of ability to see my own improvement – I need to see it in black and white – so I have a short route that I use to benchmark my progress.  It’s a lovely route on a forest trail that no one else seems to use, probably as it goes nowhere.  It starts with a steady imperceptible incline, a good steady downhill, then what I think of as a 3 tier uphill, with a steepish start, breath catcher in the middle and a steady last bit, before turning to retrace my steps down the hill catching my breath again before the last up. The final kilometre is that ‘imperceptible incline’ that now propels me forward for a sprint finish! So good mixed terrain.

When I first did this 10 months ago I couldn't run up the hills and the route took me just over 29 minutes, now I can run the distance and the hills and complete it in 25.34m.  Unfortunately most of that improvement was several months ago, but I'm still shaving the odd second off so it’s going in the right direction.

More of Sunday's run - great scenery

Benchmarking aside, I've done slightly less this week than planned but Laura (Run Arran Coach) gave me a great get out, when she said ‘less is more’ and counselled against doing too much too soon. So I eased off a little and concentrated on those hills and my technique a bit this week, with a few core exercises thrown in.

Weeks activity 28thNovember 4^th December:

Saturday – No training

Sunday – Trail run 5.37km/203m height gain

Monday – No training

Tuesday – Coaching session, hill reps 8.54km

Wednesday – No training

Thursday – Benchmark & additional run 6.71km /172m

Friday – Mixed exercise, very short bike ride

(Goatfell Race 15.5km / 870m)

Disappointing dreich week (Week 7 - 24 to go)

Oh I'm beginning to love Saturdays – no training – however lots of housework to do, so no rest for the wicked as they say.  And still playing catch up with the chores on Sunday I only managed a 50 minute bike ride and it was getting quite late, good job I had my lights

Evening bike ride

Monday I had planned on sneaking in a short run, but after being outside in the rain all day, I just couldn't face getting wet again and successfully talked myself out of it.  However I really think I would have been better just getting on with it as I spent all evening feeling guilty about it.  I wouldn't mind but it was an extra run to the plan.

Tuesday and the regular coaching session, which is on the road now the evenings are so dark, I think we are becoming a regular feature on Lamlash prom, pounding up and down with our timed reps.

No training on Wednesday albeit a busy day work wise, finally finishing just after 9pm and then getting my kit ready to take with me in the morning for the planned Thursday afternoon long run.

Goatfell summit
 Watson shelters behind a rock for his treat, blowing a hoolie
 and the 'mist' is lashing rain!

Thursday’s long run this week was another jaunt up Goatfell.  The rain was lashing and it was quite windy at the bottom, so I knew it would be gale force at the top – not the best of starts.  But off I set.  My uphill running is still excruciatingly slow and I suffer with my calves seizing up, having to walk after a short time.  But I persevered battling the elements and I am sure someone added an extra bit in the middle, it seemed to take forever to gain the height this week, finally reaching the top I only hung around long enough to put on an extra layer (an take a quick pic) for the colder downhill run.  At least I knew I would be a lot faster on this bit. Wind and rain continued to batter us and I have to say I was glad to get down but totally disappointed with my time.  It’s 4 weeks since I last went up and the time was the same – no improvement. Oh well, at least I did it.

Friday teatime run on a dark trail

Friday despite the bloody awful weather (more wind & rain) I did stick to the plan and manage a short recovery run, so I might treat myself to a beer tonight.

Next week I hope to step it up a bit and add in another training session – really must get out on my bike a bit more and I need to keep the runs up, so the only solution is to do more. Now I just have to find the time.

Weeks activity 21^st – 27th  November:

Saturday – No training

Sunday – MTB 50 minutes hilly.

Monday – No training

Tuesday – Coaching session 5.5km

Wednesday – No training

Thursday – Goatfell (not race route) 11.3 km Height gain 842m

Friday – Recovery run 4km / Height gain134m

(Goatfell Race 15.5km / 870m)

Running with Watson (Week 6 - 25 to go)

Watson with his medal

 What a week, after a poor showing last week things got off to a much better start on Sunday as I had entered into a Canicross race with Watson.  If you've never heard of Canicross, it’s a spin off from husky sledding, but with the runner and dog attached to each other with harnesses and a bungee line.

Queue to start - fast runners first

All shapes and sizes of dogs (and people) participate, and there are great junior classes and short courses for the youngsters, male and female, single and two dog categories. Races have staggered starts, usually with 10 – 15 seconds between each runner, to reduce the amount of overtaking and hopefully stop dog lines getting tangled.  So the fastest runners start first and I'm way at the back! All the routes are cross country, often very muddy and some have water obstacles to negotiate and often small hills.  This weekend’s route was just very slippy mud with lovely woodland trails and a couple of very minor undulations!

Staggered starts

The aim is for the dog to pull and take commands which way to go – which often isn't the most obvious path -  a challenge as dogs work mostly from visual cues and as the runner is behind they have to really listen.

Some dogs are just bigger than others!

But let me say, it doesn't always work quite like it should.  Watson likes to have a sniff along the way, and sometimes a poo (this has to be collected and left with the next marshal).  But he is quite smart, he loves to pull on the twisty trails, downhill and for the last 200m when everyone is watching.  Watson did great and for a change we didn't have the slowest time – maybe that was the new trainers – and it set us up for a good week.

Running with two dogs

Tuesday was the usual training night, dark cold and lashing with rain there was some discussion about using the sports hall, however we stuck with outside.  A good warm up, some agility and a different set of intervals – this time 1 minute fast / 1 minute recovery – soon racked up the heart rate.

Watson getting a fuss after the race

Thursday, I stuck with my plan of a longer run, again in lashing rain interspersed with hail, we set off around the Brodick Castle forest trails.  We negotiated a couple of trees that had fallen across the path and had to give what is usually a small burn a little more respect as it had turned into a raging torrent.  Long jump was never my strong point so landing knee deep in freezing water kept me moving. But a respectable 11.5 k later and a good bit of height gain (steeper sections walked) I was happy to go home for a hot shower.

New trainers - before the race

Trainers after the race

And today was a recovery run that felt great until I stopped, so I've now got an ice pack on my leg and contemplating a glass of wine.  Oh well it's a rest day tomorrow.

Thursday's very wet run

Weeks activity 14^th – 20th  November:

Saturday – No training

Sunday –  5.5km Canicross race

Monday – No training

Tuesday –Coaching session, 5.84km more intervals / agility.

Wednesday – No training

Thursday – Hilly trails 11.43km, 440m height gain.

Friday -  5.19km, recovery run.

(Goatfell Race 15.5km / 870m)

The 3 A's (Week 5 - 26 to go)

Running up Glen Rosa during storm Abigail

The weekend went from bad to worse; Bowser pulled a Houdini act and hitched a ride to the vets in a police car, which was promptly followed by his vomiting the scavenged (presumed) road kill and then I was exposed to one of my major allergens, I won’t go into the ins and outs of dealing with this, suffice to say I felt quite smug at how well I’d coped both physically & emotionally.

Sunday dawned and I was keen to get out for the planned trail run with the group.  All started well, with a few of the runners asking where my blog was - I’d forgotten to post the latest instalment on the running groups facebook page - and the usual warm up followed.  The planned route was a short steady up, long down and then back up the big hill – a route I've done many times and didn't faze me at all.  And off we all set feeling very relaxed.  So bang right out of the blue within the first 5 minutes my heart rate raced, breathing became erratic and my body went into panic mode. 

This is a significant step up from anxiety, you know the sort, pre-race nerves that make you dash to the loo 50 times, jiggle up and down, talk a lot, increase the heart rate and generally get the adrenaline going.  It’s not even the next stage of hyperventilation.  This was the racing heart, dizziness, hot, nausea, ragged breathing and trembling type of attack – allergy or panic the symptoms are very similar.  And to be honest it’s quite scary.  I'm generally quite a strong character and kept telling myself to calm down, slow my breathing (it was like another person on my shoulder saying this).  Stopping to remove layers (I know from previous experience the best thing for me is to get cold) I gradually calmed down, the days run was over for me.  The group by this time was quite a way ahead and I couldn't turn round without letting someone know so I slowly continued down the hill  knowing that Laura (our fab trainer) would do one of her usual loops back through all the runners.  I was still very shaky so she walked me back up the hill and we chatted about the possible causes (likely to be a combination of factors mainly allergies) and what to do if it happens again – especially if I'm out on my own.

Home and dry it left me pretty wiped out for the rest of the day and then I found I was surprisingly anxious about Tuesdays session – Should I have a longer rest? Would it happen again? Was it the running? Could I carry on with the challenge?  But all went well although I was quite kind to myself and didn't push it too hard until the second half of the session and felt really pleased to actually do the whole thing without collapsing again!

Back on track, Abigail arrived to upset my plan of a long run on Thursday afternoon.  Trying to find off road long runs without trees is a challenge in itself, so I settled on a short run up Glen Rosa, nice and gentle  as I knew the wind and rain would make it hard enough (still being kind to myself). Watson loves the Glen – he always manages to find something incredibly smelly to roll in and today was no exception, but at least he didn't set off after the large stag that crossed our path.

Storm Abigail persisted throughout Friday, bringing strong winds, lashing rain and hail and a bit of thunder, so I just pounded the pavement for a measly 3.5 k.

And the 3 A’s – Allergy, Anxiety and Abigail.

Weeks activity 7^th – 13th  November:

Saturday – No training

Sunday –  An allergic 3.54km – run abandoned.

Monday – No training

Tuesday – Anxious Coaching session, actually clocked up 6.77km!

Wednesday – No training

Thursday – Running against Abigail, 4.5k, 76m height gain.

Friday -  Abigail persists and brought along Hail, a measly 3.49km on the road.

(Goatfell Race 15.5km / 870m)

On coming last (Week 4 - 27 to go).

I've set out to do this challenge in the full knowledge I am likely to come last (this totally assumes I WILL finish), so some may find this a little demoralising.  However coming last isn't all that bad. I've done a few short races (cani-cross and ruff dugger) and happily know I am only running against my own time and no one else's.  It also means I often run with a full support team at my heels as they follow the last runner in, so should I need assistance they will be on hand, it also encourages me to keep running no matter how slow.

Coming last with a support team behind!

The only thing I find frustrating is the inability to keep running up hill - does it get any easier? Thursday's long run had a good amount of up and I set off well but as the steepness increased my legs and lungs refused to work together, despite trying all the techniques I've been taught.  So again I walked parts, this time trying for 100 paces slow run / 100 paces fast walk.  My calves objected but I reached my target point and then just added some mileage along the tracks.  The distances are getting easier and I seem to be able to get into a rhythm so all is not bad.

The weather takes a turn for the worse 

The weather however took a turn for the worse and the rain was fairly persistent, so I now have a house full of wet kit and I found the wet rocks difficult on the faster downs, especially as there are a lot of leaves around. And I'm not convinced on the benefit of a waterproof jacket as most rain seemed to run down my neck.

Really great views!

Weeks activity 31^st October - 6^th November:

Saturday – No training

Sunday –  MTB session, hilly out for 50 minutes.

Monday – No training

Tuesday – Coaching session, intervals, lunges, squats and various other exercises.  Finding these sessions tough so they must be doing me good.

Wednesday – No training

Thursday – Hills & tracks 10.73km / 354m height gain.  Disappointed at my uphill efforts, but really pleased to get over the 10k distance.

Friday -  Short hilly walk (feeling yesterdays efforts).

(Goatfell Race 15.5km / 870m)

What's in the Bag? (Week 3 - 28 to go)

The week didn't get off to the best start as I felt like I had weights attached to my arms and legs and was totally drained of energy;  so much so that I spent Saturday afternoon asleep on the sofa.  However one of my Canicross friends was across on the island on Sunday so I made the effort to get moving and get a short run in. 

One of last weeks runs - so windy it kept blowing the camera over. But good shot of my running partner.

Tuesday was coaching day, why are intervals so bloody hard – even on the flat!  We also added a few squats and various other techniques such as deceleration into the session (not sure I go fast enough to require deceleration, but I live in hope).

Mentally I planned to have Thursday as my long run day, and I’d been psyching myself up to tackle Goatfell all week.  The forecast was good (although I had decided anything other than snow was not going to stop me) and despite heavy rain in the morning I packed my bag ready for the afternoons run/walk.  The plan for this ‘long’ session was to walk up Goatfell and run/walk back down. 

Now, usually when I set off up a mountain I wear full hiking kit  and carry a rucksack with just about everything I could possibly need.  Most of my walking is done solo (except for the dog) so I’m careful to make sure I have plenty of kit in case of emergencies – mine or someone else’s.  So stripping back to reduce weight for a run up a mountain is like removing my comfort blanket.

Contents of my running rucksack

So what do I have in my bag?  Well the bag for a start is a small body hugging one designed for mountain biking, its snug and doesn't slip about so that’s the one I'm using.  The first thing in is water, using a bladder system for easy access.  Then in goes what I consider to be the essentials.  One thing about running on Arran, especially out of the tourist season is that you can walk all day on popular routes and not see anyone, so first in is my survival bag.  No point having a fall sustaining non-fatal injuries and then dying from hypothermia. Then comes some tape and a bandage, useful for  injuries and clothing or shoe failures; and of course my Epipen (allergies are something I live with).  I also take my mobile phone which is registered for 999 texting if the signal is poor. 

After the major essentials come the secondary items.  A couple of chemical hand warmers and a hat and gloves. Concentration goes if you’re cold and trips become more likely – not a major problem for road runners, but out on the rough trails the rocks abound. Then as the nights are drawing in I carry a head torch if I set off after lunch and a backup torch (that just happens to flash SOS if needed).

And then there’s the non-essentials, food for me, food for the dog (and some poo bags) and of course my compact camera – although I could use my phone I tend to leave that safely in its padded pocked where it’s nice and dry if I do need it.

Top of Goatfell

So how did Goatfell go?  Well it went from OMG to WTF was I thinking, back to omg, omg, omg as I struggled over the rocks on the way down, and finally to Yeah!!! as I got back to my start point.  Now I’ve just got to learn how to run the up bits.  Thank goodness I have a few months to go.

Weeks activity 24^{th –}  30^th October:

Saturday – No training (felt rough all day)

Sunday –  Short run still feeling a bit off so slow 5.87km /141mtr height gain.

Monday – No training

Tuesday – Coaching session / intervals on the flat

Wednesday –No training

Thursday – Goatfell (not race route) walk up, run/walk down 11.3 km/height gain 842m

Friday -  Recovery run 30 minutes very very slow.

(Goatfell Race 15.5km / 870m)

The Training Plan (Week 2 - 29 to go)

Now the biggest problem with the challenge is actually doing the training and sticking to some sort of plan.  It sounds so easy from the comfort of my armchair and wasn't too bad last week in the dry sunny weather.  But today the wind is howling and rain lashing and the little devil in my brain is coming up with all sorts of excuses of why I can put off today's run!

Last week in the dry sunny weather up on a forest trail with  Goatfell in the background  

I know 30 weeks will fly by, and I must resist the urge to do too much when I'm still in the early stages. So my plan is fairly simple.  Up to Christmas I aim to do 4 training sessions a week - not a lot but double what I have been doing.  The difficult bit is fitting it around all my other commitments but by not biting off too much I hope to build slowly. And it doesn't mean I'm sedentary for the rest of the time - I'm quite active and have 2 dogs to walk.

The 4 sessions will be varied, running, biking and hill walking.  The running will be a mixture of fast (that's fast for me), long, including hills and coaching sessions.  I may not run all of the session (if my lungs give up going up hill) but I will try. I hope to increase my distance to 15km by Christmas - not every run of course, but to at least have done this distance a couple of times or more.

Me and my bike

The biking is off road on my mountain bike.  I find this really good for core muscles, balance and concentration going downhill over technical bits - not to mention pushing hard on the ups.  The bike also reduces the impact on my knees and calves (something I'll talk about in another blog). I have even bought some lights for my helmet (I figure if I end up in a ditch I'd rather be lit than my bike).

And hill walking.  I've climbed many a mountain and know from experience the only way to get mountain fit is to climb mountains.  Being realistic some of the up on Goatfell is not going to be runable (for me anyway), so improving my mountain fitness will help.

I don't have fixed days for training as my work hours vary each week and I may shake it up a bit if needed.  But that's the plan so far.

So how'd it go this week?

17^th – 23^rd October:

Saturday – Mountain Bike ride, hilly, out for 50 minutes - tested the new lights, OMG it's hard riding technical bits in the dark!

Sunday – Trail run, planned short run, out and back 5.17km, height gain 146m (not feeling great as I was out partying last night).

Monday – No training

Tuesday – Hill coaching session with the running club, 4km.

Wednesday – No training

Thursday – Trail run, hilly. 8.09 km, height gain 242m. Very windy but at least the rain stopped.

Friday -  No training

(Goatfell Race 15.5km / 870m)

The challenge is on (Week 1 - 30 to go)

Ok it’s a silly idea but it’s been buzzing around my head for a couple of years and let’s be honest, I’m not getting any younger and the hills not getting lower!  And then I said it out loud – sounded even more ridiculous and before I knew it the challenge is now a reality.

Rory and me on top of Longridge Fell

When I first mentioned it to my son, his response was not quite what I expected – oh I fully expected support and encouragement, but he has decided to do it to.  No we won’t run together, he’s young, male and a dam sight faster than me, but we did go up Longridge fell when I visited him last week.  I was having one of those days when I felt like I was running through treacle and he was quite patient waiting for me to catch up. 

The second person I mentioned it to was my running coach, Laura.  Now that sounds like I’m some sort of athlete – let me dispel that myth straight away. A couple of years ago I joined a beginners running group on the Island (Jog Scotland).  We walked more than ran with an aim of running for 15 minutes after 10 weeks of training – and I had to work really hard to achieve this – but I persevered and kept going.  Laura has been a great source of encouragement, especially after I suffered a bad injury after falling a massive 4” off a curb, which put me out of action for over 6 months. Laura’s reaction when I mentioned the challenge was simple ‘you can do that’ she said.

I’ve never run more than 10km and although I love climbing the mountains, running uphill is proving more difficult than plaiting fog.

So this middle aged, slowest of slow, non-athletic woman with a few health issues, is going to do her best to fulfil the challenge.  My aims are simple, train without injury and finish the race without breaking anything (I use the term ‘race’ very loosely).

The blog is part of my motivation techniques, i.e  I have to train to be able to blog something. 

Weeks activity 10th - 16th October:

Saturday – No training

Sunday – Trail run with running group – hilly 8.04km, height gain 289m

Monday – No training

Tuesday – Mountain bike ride – 50 minutes hilly

Wednesday – Short Bike ride – flat 30 minutes (not part of the plan!)

Thursday – Trail run – hilly 9.65km, height gain 173m

Friday - No training 

(Goatfell Race 15.5km / 870m)