Tag: running blog

RACE REPORT – Devilla 15km 2016

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DEVILLA 15km 2016

TIME: 1 Hour 16 Minutes 19 Seconds

Overall position 121/518 finishers

7th/84 senior females

Muddy harriers. My socks started off with bright orange in them...
Muddy harriers. My socks started off with bright orange in them…

It was time to kick-start the racing season with some muddy fun. Devilla Forest is a beautiful location about 10 minutes along the road from Alloa and the 15km and 5km races hosted by the Carnegie Harriers is usually the first race in the season for many. The weather recently can only be described as abysmal. Last year the weather had been cold and frosty and the frozen ground and mud had led to a few near ankle twists, but this year there was mud. And lots of it.

I’d arrived ridiculously early and after registering, receiving my memento of Schiehallion beer and sorting my kit, I had a cup of coffee and waiting about for everyone else to arrive. The weather on the day was dry but overcast but the past few weeks we had seen nothing but rain, so we knew what lay ahead deep within Devilla Forest. 11am came round and after a few team photos and well wishes, we lined up for a quick race briefing and then we were off. I’d started quite a bit further forward this year with high hopes that if I got through the first muddy section relatively early it wouldn’t be too bad, but how wrong could I have been!

All smiles before we discovered what lay ahead...
All smiles before we discovered what lay ahead…

The course winds its way along the road through the grounds of Tulliallan police college before branching off into the forest after a few hundred metres. Straight away we hit the mud and straight away I was ploughing right through it. The field spread out and I still pushed on to try to gain a few places up the field before we entered the first narrow off-road section. The path was already churned up and trying to get by people was near impossible, so I just fell in line until an appropriate overtaking place became available. One poor lad tried a bit too early on to get by a queue of people and ended up tripping and face planting in the bog in front of me. He quickly got up but not after splattering mud everywhere, including all over me and right in my eye so I couldn’t quite see where I was going for the next few feet! Mud wiped off and the first of the slippery hills arrived. Like the race in 2014 the paths were so muddy it was hard to get your footing, and only those running in proper mud claw type shoes would have had any luck. By the time I was back on the forest track I felt so zapped of energy that I just couldn’t get my rhythm again. I felt like my strides were really short and my breathing slightly erratic – not the way I wanted to be feeling during my first race of the season and after I’d put in so much training through the winter! Soon we were on the downhill section towards the water station and where I’d felt super strong last year. All I wanted this year was to get to the top of this hill without walking and onto the downhill section on the other side! The sharp turn back down towards Peppermill Dam lead us into another mud bath and I teetered down the side of the path trying to avoid sliding down the hill on my bum! The section round the Dam had been changed as the bouncy bridge was now a few broken planks of wood, so an extra 300+ metres had been added on to the course. The only down side of this was that we now had an extra long slog up the incredibly muddy path at the other side, and this was where I actually stood aside to let a few people by as I was slipping all over the place and just getting in the way. Once through the worst of it we got to wash off our trainers in a knee-deep puddle and then it was onto the last 5km of forest track.

Thanks to Bob Marshall for his awesome photos
Thanks to Bob Marshall for his awesome photos

I couldn’t have been happier to see the sign that told me I had 1km to go. I just had nothing left and I was a bit disappointed in myself in how quickly I’d been ready to give up. The forest spat me back out onto the road and with a last push I trundled over the line. My time was slightly slower than last year, but the course was around 0.4 of a mile longer, so I’m happy that I ran quicker over all, but not with how I felt when running it. To be fair, I’ve hardly put in any speed work over the winter months and with the big mile races looming I can’t expect to get better at speed and distance, but it’s definitely given me the shake I need to keep pushing through the training over the next few months and not to let my head take over when the going gets tough!

Devilla, you won this time but I’ll be back for round 4 with some more appropriate shoes (possibly football boots) in 2017!!

Last 500m! Not sure if that's a smile or not...
Last 500m! Not sure if that’s a smile or not…
Mmmm, mud and blood!
Mmmm, mud and blood!

West Highland Way Race Training – Weeks 3 & 4

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Loch Lomond on a beautifully still day.
Loch Lomond on a beautiful still day.

West Highland Way Race Training – Weeks 3 & 4

The last few weeks have flown by! Training is going pretty well and I’m still really enjoying it, but I can’t believe it’s now less than 5 months until race day. I’ve had a bit of a set back in the past few weeks as I’ve been taking part in my Exercise to Music qualification which has taken up my entire weekend for the past couple of weeks, but even though I haven’t been churning out the huge mileage I usually do at the weekends, I’ve been busy learning how to grapevine, boxstep and even Chasse (without crashing into the person next to me, which is a huge thing for me considering I’ve got 2 left feet!) and taking part in approximately 8 classes a day on every day of the course. It definitely counts as time on feet, even if I’m not running anywhere!

My positives for the past few weeks -I’m feeling strong! I started back at my strength and conditioning classes at Renegade Fitness in Stirling and I have some of the best coaches working along with my training programme and trying to get the best out of me. It’s working, I had DOMS for about 3 days after last Friday’s set and trying to perform my full routine at the ETM course for my mock assessment on Sunday proved somewhat hilarious!!

The Renegade gym. All the fun of TRX, kettle bells, strength equipment and good old burpees!
The Renegade gym. All the fun of TRX, kettle bells, strength equipment and good old burpees!

Anyway, I digress. The training programme for the past few weeks has looked a bit like this;
WEEK 3 (11th-17th January)
Monday 11th – Total rest. Well, running about after 3 year olds at work, but as rest-y as it gets on an average day!
Tuesday 12th – 3 mile lunch run with the dog and then 7.2 miles of hill rep loops with the club in the evening. My coach pushed me hard on the last few and I felt empty but delighted at the end. Hills at speed are still not my friend, but they’re getting easier!
Wednesday 13th – it snowed again, so this run was lovely and slushy. 6.1 miles at about 8/min miles and managing to stay on my feet!
Thursday 14th – 6×5 minutes at club training. I wasn’t sure how I felt when I first got to training as it was FREEZING, so considered taking it easy, but ended up giving it about 75% and feeling good after. Didn’t get any warmer though as I wore shorts and it snowed… 6.7 miles averaging 7.51 min/miles.
Friday 15th – Rest.
Saturday 16th – 8.1 miles on the flat at a reasonable pace. Still a bit icy, so being careful not to over do it!
Sunday 17th – Went up to Balmaha for an out and back to Rowardennan with Karen Wallace and Derek. Amazing run in ankle deep snow – it was so crisp and quiet and the Loch looked like glass. A bit cold, but a fantastic run! 18.1 miles.

Total – 49.4 miles

Karen and I happy the loos were open!!
Karen and I happy the loos were open!!

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Hills and snow = toguh training!
Hills and snow = tough training!

Week 4 (18th-24th January)
CUT BACK WEEK #1
I’m loosely following Bryon Powell’s programme (from ‘Relentless Forward Progress’) of training up to 70 miles a week for a 100 mile race, and every 4 weeks or so he fits in a cut back week. I’ll happily follow this as I don’t want to over do it and come race day have nothing in my legs, and if it’s recommended by an expert then it’s worth looking at.
Monday 18th – Rest
Tuesday 19th – A long over due crap run. I still struggle with winter training straight after work as all I want to do is go home, eat and lie down. So I went home, had some food and then decided to run. Terrible idea. I managed about 6 miles, but I felt sick for about 5 of them. I struggled on, knowing there will be a lot of hard miles on the WHW and I could feel like this a lot of the time, but gave up after 6 and went home.
Wednesday 20th – Feeling fresh, I went for a speedy 3 miles at lunch time at about 7.30 min/mile pace.
Thursday 21st – Felt great after work and made the decision to go straight out when I got home, instead of sitting down and eating something first. Had a brilliant 6.1 miles at a pretty fast pace and had to turn around and go home even though I felt like I could have carried on for much longer!
Friday 22nd– 6.3 miles steady.
Saturday 23rd – Got up early and ran 11.1 miles with Skye. Attempted yoga on my return.
Sunday 24th Strength training in the morning followed by a steady 6.7 miles in the evening.

Total – 39.5 miles

I’m noticing a big difference recently. I’m tired, but I’m not wiped out like I used to be after a hard week of work and training. I look forward to my runs and every training session I find I’m trying to push myself further. Nights are starting to get lighter which is always a bonus, and before I know it, it’ll be light when I’m leaving work and I’ll manage to get a couple of hours training in after work while it’s still light. It’s only 4 weeks until the D33, 5 weeks until the Alloa half (which is already full and we have about 80 runners from the Wee County Harriers entered!!) and 11 weeks until the Fling. This year is going too fast and even though I’m excited about all the upcoming races, I also want time to slow down a bit as it’s now only 18 weeks until the WHW race.

Oh help!

Looking forward to the first ultra of the season at the D33 and *hopefully* getting under 5 hours!
Looking forward to the first ultra of the season at the D33 and *hopefully* getting under 5 hours!

West Highland Way Race Training – Weeks 1 & 2

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I’ll be totally honest. I’m exhausted! Battering out high mileage training for the West Highland Way Race and teaching 3-10 year old children to swim for 8 hours a day is pretty hard, both physically and mentally. I knew this would be hard work from the word go, and every single mile I have churned out so far is being ticked off as me being another mile closer to being ready for the hard work I will have to put in come race day. But it’s going to be another gruelling 5 months of hard work before I’m even ready to toe the start line. I’m currently in week 5 of my training plan, but I’ll not bore you with the whole load in one go!

Week 1 (28th Dec – 3rd Jan)

I had a nice rest the week leading up to Christmas after taking a course at work right up until the 23rd of December and not having much time to fit in long runs.
Monday 28th – I had the week between Christmas and New Year off work and decided to make the most of the mild weather and bank some miles on the WHW while I had the free time. I took my dog and ran backwards from the road crossing just before Tyndrum towards Beinglas. My plan was to go all the way to Beinglas Farm and back again, but about 6 miles in I came across a huge heard of cows and had to jump off the path and squelch through a bog to get around them, and then found more blocking the bridge in the direction I was going. So I had to abandon that plan and head back to the car. I’ve had far too many near misses with cows and the dog, so I wasn’t taking any chances! (10.6 miles).
Tuesday 29th – Another day off, another chance to bag some more WHW miles. Minus the dog this time, I drove down to Milngavie to thrash out some flatter fast miles out to the Beech tree and back. Lovely run, so many people out walking and I had great day singing to myself and reminding myself how easy it is to go out way too fast in the first few miles! (14.1 miles).
Wednesday 30th – The weather turned and I was tired, so I went for a short recovery run and then had a good few hours on the couch catching up on American Horror Story! (3.2 miles)
Thursday 31st – Rest and some foam rolling. Quickly abandoned when I re-discovered how painful it was!
Friday 1st – Rest and my first long lie in a long time!
Saturday 2nd – A lovely hill run with some friends from the running club. I haven’t been up the Ochils in months, so it was lovely to get a good leg stretch up Ben Cleuch and Ben Ever in the slush and catch up with friends I hadn’t seen in a while. (7.9 miles).
Sunday 3rd – Another club run with some other WCH friends. Nice steady pace on the flat. (8 miles).

Total – 44 miles

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Week 2 – 4th-10th January

Monday 4th – Rest. A nice long dog walk and some beginners yoga.
Tuesday 5th – I decided to break my daily miles into 2 runs today as I really wanted to make the club speed session in the evening, but knew I would be shattered if I did a few miles before and totally knackered afterwards. I took the dog out for a few miles in the morning then gave it my all at the club sessions in the evenings of 8×3 minute sprints. I haven’t pushed myself that hard in a long time and I was delighted with my splits afterwards! I know speed work isn’t high on the agenda just now and I’m reeling it right in the closer I get to race day, but it was good to see I could still pull it out the bag! (10.7 miles).
Wednesday 6th – My new Brooks Ghost trainers arrived, so of course I had to test them out on my mid week steady run! (8.2 miles)
Thursday 7th – I was late out of work and missed my favourite hill reps session, so I took the dog out and did it myself later that night. Much heaving breathing included… (6.7 miles)
Friday 8th – The day everything froze! It was far too icy to do a proper run, so I cut it short instead of breaking my neck! (4.6 miles).
Saturday 9th – Enjoyed a lovely hill run up and around Dumyat with some friends from running club. It was so cold! (11.2 miles).
Sunday 10th – The run you put off all day and then when you go out the heavens open. I was soaked to the core within 4 miles, but decided to carry on, as you can’t turn off the weather on Lairigmor! (10.3 miles).

Total – 51.9 miles

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I’m finally getting back to my strength and conditioning training as well after a shock to the system at circuits on Sunday and realising my upper body has given up the ghost! Squats – no problem. Press ups and core work – FAIL!

Time for bed…..

And so another year has come to pass…

/ Iona / 1 Comment

It’s the 31st of December 2015. Where has my year gone?! I’m sure I’m not the only one asking this question, but this year has seriously flown by. And like many others, with what seems to have become a bit of a tradition, I like to look back on my year of running and see how much I have learned and achieved in my on going quest and battle with running. Here are some highlights from my year;

JANUARY

Lots of sleeping and relaxing with my pup Skye.
Lots of sleeping and relaxing with my pup Skye.

It was a slow start to the year for me, but after plenty of rest being looked after by Skye the wonder pup (and of course my amazing husband, but Skye was pretty much glued to my side from the minute I got home!), I was given the nod to get back to running so started the year (cautiously) helping my team mates out at theDevil’s Burden relay races in Fife. We had amazing day out! Somehow I ended up on the guys team (again! Are you trying to tell me something here guys?!) and we had a hilarious morning dashing all the place, trying to be in the right place at the right time… and failing miserably! Just what I needed to get my running back on track.

A slightly warmer team.
A slightly warmer team.

FEBRUARY
Feeling slightly stronger, I decided to give the Devilla 15k run another go. I wasn’t expecting much but as it’s our neighbouring clubs event, we always go through en masse to show our support. We had tons of muddy fun and I managed to take a few minutes off last years time, even though the course was a mile and a bit longer!

Biggest club turn out we've ever had at an event I think!
Biggest club turn out we’ve ever had at an event I think!

Last few kilometres and the focus face is on...
Last few kilometres and the focus face is on…

The rest of the month was spent finding my feet on the trails again. Mainly the wonderful West Highland Way. Such a beautiful place, but especially in winter.

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MARCH
I had been looking forward to March for a long time as I was especially looking forward to running the D33 for the first time. I had entered on New Years eve and I know a few of my friends were a bit sceptical that I’d be ready to push my body to such a distance so early on in the year, but I was desperate to get back to racing properly and I knew I felt good come race day. Jemma and I stayed with Rhona and her husband in Stonehaven the night before and we were raring to go and kick start the Ultra season. I had a fantastic race and finished in just over 5 hours. I loved this race and I am definitely going back this year for another go and to try and break the 5 hours barrier.

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APRIL
April was a quiet month for me racing wise. I decided to give a 10k race another go seeing as I hadn’t raced once since September the previous year and entered the Round the Houses 10k in Grangemouth. The route is very flat and very fast and I had a great race taking over a minute off my 10k personal best and setting a new time of 44:51! I worked hard and felt horrific when I crossed the line, mainly through lack of speed work prior to the race! But I was happy to be chipping away at my time again.

I spent many hours training on the Cateran trail for my race in May and had great fun in the process. I met the lovely Claire for the first time and had an amazing day out running over to the Spittal of Glenshee and falling in a river in the process!

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I deferred my London Marathon place until 2016 and ended up going up to marshal and support my friends running the Hoka Highland Fling on the West Highland Way. I had a fantastic day, meeting loads of new people and giving my friends the cheers and support they deserved. Everyone ran so well and made me even more excited about running this race in 2016!

I finished the month with an amazing trip to Paris with Craig. Just what was needed to recharge the batteries before the last term of the year at work.

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MAY
This was it. My biggest race so far and the one that every mile I had run up until now was going towards. The Cateran 55 mile Ultra Marathon and I won’t deny it, I was petrified! I was really excited and the whole weekend was wonderful. The new race H.Q at Gulabin lodge was perfect – right on the finish line, lovely warm showers, comfortable beds and amazing food courtesy of Sandra and Helen. The race was amazing and even though I’m sure I went through many a dark patch, I can only see the positives of the race when I think back. I completed the race in 11 hours and 30 minutes and I was absolutely elated and also amazed that my body is actually capable of doing these things!

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JUNE
In June I ran the amazing Strathearn marathon for the second time along with Jemma and was delighted for her when she got a new marathon PB, along with having an amazing day out in beautiful sunny Perthshire. I love this race, even though it’s definitely not an easy race, and it was lovely to run with Jemma and catch up on all the wedding preparation chat. I also adore these finishing pictures.

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The following week, I had a weekend off running and had an enjoyable booze filled weekend at Fyne Fest with Jemma, Rhona and Graeme. Pub quizes, beer tokens, skanking and flower crowns. Amazing.

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At the end of June I helped marshal at the West Highland Way race and got a real insight into the running of it. Standing at a road crossing through the night guiding runners across, then up to Bridge of Orchy the following day to help runners check in when they got there. I was absolutely shattered on the drive home, just from standing about all weekend. Next year it’s my turn to run it. What on earth have I got myself into!

Next year it's our turn!
Next year it’s our turn!

AUGUST
At the beginning of August I ran my hardest race to date. 12 miles shorter in distance than the Cateran, but so much harder. The 43 mile Devil O’The Highlands has been re branded and taken over by John Duncan of Highland Fling fame, and it lived up to it’s expectations! I had the most amazing day and finished the race in just over 8 and a half hours. Brilliant race, I can’t big it up enough!

Photo - Fiona Rennie
Photo – Fiona Rennie
My little brother surprising me on the finish line. So delighted to see him!
My little brother surprising me on the finish line. So delighted to see him!

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SEPTEMBER
After my legs had recovered from the Devil, I decided it was time to get back to road racing and try and get some time off my marathon time. Last year I had finally got a sub 4 marathon time at the Highland Perthshire Marathon, so I decided to go back and try again. Another amazing race, feeling so strong the whole way round and a new marathon time of 3:41:54. I also got my first podium placing! I came 3rd lady overall and 1st senior lady. I’m pretty sure it won’t happen again any time soon, but I’m still on cloud 9 from it!

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At the end of the month my friend Kirsty asked me if I fancied running the Strathcarron 10k. Again I hadn’t been training for speed, but I had been bashing out the hill reps and feeling strong after the marathon so I gave it a go. It was a scorching day but I gave it my everything and took another 30 seconds off my 10k time finishing in 44:17. I never thought I’d get so close to 44 minutes and I’m hoping late next year I can finally get under the 44 minute mark.

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OCTOBER
I hadn’t raced a half marathon since the Loch Leven Half marathon in May 2014. When the Neil McCover half came round again, I was looking forward to really pushing myself and seeing if I could get a PB in the only distance left to better in the year. I have no idea what happened, but I had another fantastic race and managed to take 9 minutes off my time, finishing in 1:37:26. Whose legs are these?! I was elated!

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NOVEMBER
And finally it was time for the last race of the year. Glen Ogle round 3, and I was looking forward to finishing the season with a bang. I had another great race and amazing day out with 20+ of my team mates. I love the race and will definitely be back for round 4 next year and hopefully finally get under 5 hours. 1 minute over is just annoying!!

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And so the year draws to a close. I’ve had a phenomenal year and I owe thanks to so many people for their support, for getting me back on my feet, for inspiring me and for not letting me quit. Next year is the big year and I have so many hours to put in before I’m even close to being ready, but I know they’ve all got my back.

Here’s to your health. Happy New Year!!!

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I have a plan..

/ Iona / 4 Comments

whwmap1
Coming to the end of another year (really, how did that happen?!) and like everyone else I am starting to think about what next year will hold for me. Not just in terms of running, but work, travel and life in general. The start of this year was a disaster, from getting out of hospital on Christmas day after my burst appendix fiasco and then lying flat on my back for 4 weeks before easing back in to everything in the New Year (a cup of tea to see in the bells; warming if a tad boring!) and finally lacing up my training again at the end of January and getting things back on track.

It seems like forever ago that I joined a few of my team mates on a late January adventure up the banks of Loch Lomond for my first recovery run of the year. It was probably rather silly of me to take on a 30 mile run so quickly, but I felt great and I promised my coach I’d turn back and wait in the pub for them if I felt even slightly sore. Turns out it was the start of an amazing year and I haven’t looked back since.

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Which leads me on to the big news. After such a strong year, excellent races and a huge jump in mileage I decided to put my name in for the West Highland Way race ballot. Even when I was helping out at the race this year I never for a second thought I’d be ready for entering the following year, but as the year came to an end and I looked back on how much I’d achieved in a year, I thought why on earth not! So on Monday night, along with many others I sat with everything crossed waiting to hear back about whether I was in or not. Every time my email pinged my heart flip-flopped and eventually the email I had been waiting for came through. I’m honoured to have been lucky enough to be offered a place in the 2016 race and now everything is about getting to the start line in Milngavie on the 18th of June.

Next year it's our turn!
Next year it’s our turn!

Training starts now. I need to get my head down and battle through the sucky winter months. I will hold my hands up and admit that I HATE training in winter. As a July child, I live for the summer; the long days, bright mornings and warm(ish) weather. I don’t hate the rain, I don’t really mind training in the dark but I can’t stand waking up when it’s dark and leaving work when it’s dark. I teach swimming and the pool only has frosted sky lights, so during the day I only see sunlight on my lunch break which isn’t enough. Usually after work I run home, dump my stuff and head straight back to training but these days I find myself sitting down for a few minutes and then not getting back up again, especially if it’s blowing a gale with horizontal rain as an added extra. But not anymore! Last night I missed training but I knew what the set was so went out and did it on my own anyway. I might not have been as fast as I would of if I had been chasing down my team mates, but I wasn’t far off and that makes me believe I can do it. No more excuses!

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I plan to document all my training on the blog so I can look back and make sure I have achieved my targets. I’m lucky that I have a great bunch of friends who have also been successful in the ballot and we’re also lucky that we live so close to the WHW and can travel over and recce sections easily. I have started to assemble my crew and I’m delighted that my friends are so eager to help – they’ll see the best and worst of me throughout the course of the race and ultimately they will be the ones who make sure I finish.

Training with Gordon in the hills. Much more of that to come!
Training with Gordon in the hills. Much more of that to come!

It still doesn’t seem real. I’ve read countless blogs, listened to plenty of podcasts and scrutinised so many training plans and I’ll admit it; I’m petrified. This is not going to be a walk in the park, this is biggest event of my life and possibly the hardest race I will ever do. It’s going to hurt and I know at times I will feel like I can’t do it, but I’m determined to make it. “All roads leads to Milngavie”, and my journey there starts here!

Photo - Fiona Rennie
Photo – Fiona Rennie