Red Wine Runner

A Scottish Running Blog

Page 2 of 63

February Training Round Up

So here we are in March. In the past I’ve not made a habit of meticulously reviewing each month’s training; primarily due to reasoning that if I find it boring to write about, then you’ll find it even more boring to read about. However, after a spectacular January, there came a somewhat different February, so I’ve got more to write about than just a report on another month of targets being smashed. I’m also three weeks into my London Marathon coaching plan, which has really shaken up the way I train. Mileage is down, but so are my splits; a combination which is something I would have never expected to be saying this early in the year!

It’s been a funny month; in its inimitable fashion, life has thrown me some curve balls which have challenged my ability to train like the athlete I wish I was, but it is then that I remember that I’m not an athlete; this is not my job, and sometimes other aspects of life have to come first. I’ve just been doing my best to control what I can control and let the passing of time take care of the rest. Here are some thoughts on running from this past month.

Fetteresso Trail Marathon

February started off with a stinking cold which saw me lose my voice and much of my aerobic capacity for a week. Thankfully by the time the Fetteresso Trail Marathon came around on the 12th, I was largely free of the plague. The Fetteresso Trail Marathon was a trial event, run by Stonehaven Running Club, with the aim of launching a fully licensed race next year. There were about 40 runners from various running clubs around the North East who gathered to take part, and the event took place on the trails in Fetteresso Forest, oddly enough.

Fetteresso Trail Marathon

For the trail and ultra runners of Stonehaven Running Club, this is our back yard and we know it like the back of our hands. There are endless miles of trails in the forest and I’ve spent more wintery weekend mornings bashing through snow around up there than I care to remember. This Sunday morning was no different, and we were faced with quite a reasonable amount of snow underfoot which made conditions challenging at times. I had set myself a target of 4h 45m or quicker, as I wanted to get finished and back down the road to the pub to watch the rugby which started at 5 hours race time.

Fetteresso Trail Marathon

Happily, I had a really great day and sailed through the miles with no bother at all. I finished in 4h 46m and as 5th female which although somewhat of a vanity statistic (there were only 11 ladies), being near the top was a well earned reward. I put in a hard effort pushing up and down the relentless forest hills on the snow and felt satisfyingly gubbed afterwards. I ate an entire jam swiss roll straight out of the packet like a burrito to celebrate.

Fetteresso Trail Marathon

Speedwork – Intervals and Tempo Sessions

My coach, Shaun Dixon, has delivered me a training plan which is based on a loose goal of 3hr 45m at the London Marathon. He has me scheduled for 5 runs a week with extra conditioning sessions as well; I’d be lying if I said I’ve been able to complete every single session, but once we’ve figured out how to clone a second me to take over some of my current commitments, that shouldn’t be a problem.

At first, the pace brackets set for the intervals terrified me. If marathon pace is 8:35 per mile, then everything else is a lot faster! As a certified ultra plodder who also likes the fact that 10:00 per mile makes the running time mathematics really easy, seeing pace brackets that started with a seven was initially quite intimidating. However, I’ve found that whilst I might struggle to hit the correct pace during the first or second interval of a session, by the third and beyond I’ve found my groove and it comes a lot more easily than expected.

Holyrood Park

Notable sessions I’ve completed so far include: 7 x 3 minutes at 7:45m/m (first three) and 7:20m/m (last four), 3 x 9 minutes at 8:10m/m, and 3 x (5min / 3min / 1min) at 7:45/7:20/sub 7, with 90 seconds rest between intervals, and 45 seconds rest between sets. The last session mentioned there was called a ‘Blood Buffering’ session where the key factor is completing a 5 minute interval only 45 seconds after finishing a minute’s hard push; resulting in legs full of lactic acid and RedWineRunner being sick in a hedge.

I’m really enjoying the sessions though; it’s fun to have some structure to push myself to achieve and I feel like I’m really working hard in my lunchtime runs. Unfortunately, some days this has meant returning to my desk looking a bit I’ve been dragged through a hedge,  but as long as I’m not seeing any clients it’s fine…

worzel gummidge

Long Runs – Marathon Pace Runs

The big change to my training has been a dramatic cut in weekend mileage; in my first week of ‘coached’ training, the total training hours for the week were supposed to be 5 hours and 10 minutes. Normally at this time of year I would be going out and running for that amount of time and longer in one day, and then going out again the next day. It’s been hard to decide what to do, because whilst London is important to me and I have an incredible resource on hand in this coaching for the race…I also have a 33 mile race in 6 days time, a 50k race in 4 weeks, and a 55 miler three weeks after London.

I haven’t run for more than 5 hours since my day out on the West Highland Way at the end of January, and I can’t say that this doesn’t bother me somewhat. I need to be ready for 12 hours of moorland trails and hills on the 13th of May and being a Pavement Princess right now is not going to have me in the best of shape for that. However, if I was to get a smashing PB at London, perhaps that might make up for the death march that the Cateran 55 could potentially turn into…

IMG_0073

However, today’s ‘Long’ run was very positive, and makes me think that something pretty special for me might be attainable at the London Marathon. My run was technically supposed to be a 1hour 50m marathon-paced fartlek with two chunks of time at goal pace, but I got a bit excited and ran the whole damn thing at marathon pace and completed 12 miles at an average of 8:37m/m. It was just one of those days when both your legs and your head show up and the miles just fly by with zero effort. The difference is, that that was the fasted paced long run I have ever ran, ever. My half marathon PB is 1h 53m 58s (Fraserburgh 2014, hard effort, pishing rain and snow) and today I ran 12 miles in 1 hour 43 minutes, and it didn’t even feel like an effort.

For me, that is pretty damn significant and I’m not sure I feel about it. I know I’ve been working hard on my speed sessions, but realistically – it’s been three weeks. I’ve not lost any more weight and realistically I’m still drinking far too much booze to be a good athlete. Could it be that I’ve been blocking speed from my legs for years by constantly being exhausted from running hundreds of slow miles a month? Did I need 2016 ‘off’ from hard training and racing to finally give my body a rest, in order to come back stronger than ever in 2017?

Who knows. I’m just going to keep slowly building the fire, and at just the right moment; I’ll light the match.

light-a-match

Active Root | The Natural Ginger Sports Drink

Recently I’ve been testing some samples of a new sports drink called Active Root, which is made right here in my adopted home of Edinburgh. I’d heard about Active Root through various outlets but had never come across a sample, so I was pleased to give it a go. I absolutely LOVE anything ginger, including when I’m out running, so it seemed like the product would be perfect for me. I wasn’t wrong and I’ve really enjoyed drinking it on long and short runs, and even for tackling a hangover. It’s zingy and refreshing without being too sweet, and tastes great even after six hours on the trail.

I was really keen to support this new Scottish business, so I asked the founder of Active Root, George Ashley, if he would answer some questions about his products so that I could say a bit more than “This Tastes Awesome!”. Read on to learn about what makes Active Root special, where you can buy it, and what the next steps are for the team…

active root sports drink

Can you tell us a bit about Active Root – what is it and what does it do? What makes it different from other sports drinks?

Active Root is the first natural, ginger based sports drink. It is designed to help avoid and alleviate stomach discomfort and nausea before, during and after exercise. It also tastes pretty  good! There is a whole host of data from peer reviewed scientific journals to our own  investigations to suggest ginger calms the stomach and decreases nausea. This forms the basis  of what makes Active Root different from other sports drinks.

Where did the idea to make a ginger sports drink come from? Why choose ginger?

My business partner Will and I were sat in a pub in Edinburgh in early 2013. His mother used to give him ginger beer as a child when he had an upset stomach. Both of us had experienced stomach issues before and after long runs and bike rides. After a few more beers and discussion, we realised that this could form the basis of a business.

How did you get from an initial idea to prototype? How much testing did you do?

For the first 9 months we attempted to fuse a sports drink recipe with a ginger beer recipe with little success. Our ‘lab’ was my kitchen using a blender and some simple equipment. I have a background in bench science so that came in handy. We experimented with different ingredients, concentrations and production methods most Saturdays throughout the summer of 2013, and eventually, we came up with something both of us would drink!

In 2014, Huw joined the team via a mutual friend and Active Root formed the basis of his Master’s project at University in Edinburgh. We compared the stomach settling qualities of Active Root against another sports drink (with no ginger) and water. We had 40 volunteers for the study, involving a series of 5k races and a semi-quantitative questionnaire. The results suggested that Active Root decreases gastric issues by 40% compared to the other two drinks. In 2017, we have a further study planned, in collaboration with Edinburgh Napier University.

Active Root is now made by a third party manufacturer so all necessary quality and lab checks are conducted in-house. It’s a long way from my old kitchen in Marchmont!

What was the biggest challenge in production?

In 2015, and still pre-trading, we decided to move from a liquid product to a dissoluble powder. This was not only to make Active Root a viable business from a financial perspective, but also to give the consumer more flexibility with Active Root in terms of where they want to use the product. That could be on their bike, in their rucksack or in the cup holder whilst down the gym.

The biggest challenge was converting our recipe into a viable powder form. However, we have a great manufacturing partner in the north of the UK who have been very helpful in the whole process.

What has been your favourite moment of the Active Root journey so far?

There has been a few but probably seeing Active Root on the shelves for the first time in shops such as the Apple Pharmacy and Run and Become in Edinburgh. Seeing that really brought it all home for me.

Is Active Root a full time job now, or do you balance it with other commitments?

Will and myself have other roles, which provide funding for the company, but we have two full time people. It’s an unconventional setup but it currently works for us.

Who else is on the team and what do they do? Are you all runners?

As well as Will and myself, we have Huw who is our main full time person, and backbone of the company, as well as one other who is a little shy! Everyone is critical to the team. We are all runners; I am mainly a XC and road runner, Huw is an orienteer by trade, and Will is our expert triathlete and Ironman.

If you could see any athlete drinking Active Root, who could it be?

Primarily runners, cyclists and anyone into endurance sports. However, Active Root can be used by anyone who likes ginger and wants to balance their system throughout exercise. Gym goers, hill walkers, footballer and even golfers!
If you are asking about one particular individual, it would probably have to be Joe Root (the English cricketer) for obvious reasons! If the customer feels so inclined, it also makes a great mixer and an even better hangover
cure! [Editor’s Note: Can confirm – alleviated most red wine hangover symptoms in our extensive in house trials]

Any plans to sponsor any athletes or events?

Yes, we are the official hydration partner of Spartan Races in the UK for 2017. This is major platform for us to bring Active Root to as many people as possible across the UK. Spartan are a great partner and have been extremely helpful in promoting us and helping us develop.

In March 2017 we have a trade stand at the Scottish Cycling, Running and Outdoor Pursuits Show at the SECC in Glasgow. This is the largest show of its kind in Scotland and provides Active Root with the opportunity to engage with around 10,000 active folk to see what they think of our product. It also gives them an opportunity to buy some!
We are involved with other, more small scale events this year as well and I would recommend anyone to check out www.activeroot.co.uk to find out more regarding where we will be this year.

Any plans for any other ginger products? Please say yes – I would love a ginger gel!

A second flavour is in development and all will be revealed in due course. As for a ginger gel, that is an idea that has been on the white board in the office for a while but we’ve made no putative steps towards it yet.

Where can we buy Active Root?

Active Root is currently available to buy on our site here at http://www.activeroot.co.uk/store and we are also available in store and online at Run and Become Edinburgh (http://www.runandbecome.com/shop-online) and in store at the Apple Pharmacy in Edinburgh (http://www.applepharmacy.co.uk/).

 

 

Some Very Big News

Today I am really excited to share some big, BIG news which came quite out of the blue last week. Every so often, emails from PR companies and brands stand out amongst all the nonsense in my inbox, and when I opened this particular one I had to pick my jaw up off the floor…

Let’s get straight to the point…

I’ve been offered the opportunity to run the London Marathon in April with Reebok, and I’ve said HELL YES!

london marathon logo

 

I’ve accepted a place as a part of the Reebok London Marathon team, and will be helping them celebrate the release of their new shoe, the Reebok FloatRide.

reebok logo

In addition to the marathon place, Reebok have kitted me out with a selection of shoes and apparel and are providing me with a coach to make sure I arrive at the starting line in the best shape possible. This means that my training over the next few weeks until race day is going to change a little, but I’m really excited to get some professional guidance and hopefully run my best marathon yet!

Over the next few weeks I’ll be sharing some training insights and my thoughts on the shoes, as well as my usual assortment of running content. I’m still going to run the same Spring ultras that I had planned, but I think I’ll be working a lot harder during the week to try and get some speed to take to London with me.

2017 is turning into quite the year! After yet another disappointing result in the 2017 general ballot, I’m delighted to finally be running the UK’s most famous race – the London Marathon.

Thank you so much to Reebok for making this happen; I’m a very excited runner!

london marathon finish

 

 

Ultramarathon Training | January Round Up

We’ve reached the end of the first month of 2017, skidding to a halt in the midst of a changing world which twelve months ago many of us would find unfathomable. Twelve months ago I wasn’t up to much; staggering through a pretty hefty dose of the January blues and trotting around Stonehaven every so often if I could find the motivation. However I’m really pleased to report that this year I’ve had a great start to year in terms of training, and I think the tide is finally beginning to turn on the slump that I’ve been in for months. Here’s what went down!

Lunch Running – #Runch

We’ve been blessed with extraordinarily good weather in Edinburgh this January, making it easier than ever to log off from my computer and head out of the office for an hour or so of running. From my central Edinburgh location I’ve enjoyed tempo jaunts along the Union Canal, speed reps around the Meadows, and adventures on the ‘Inner Tube‘ routes out to the Coast. I’ve been aiming to get out at lunch on Tuesdays, Wednesdays and Thursdays, and most weeks managing two of the planned runs and shifting the other to an evening.

A need for speed

I’m getting faster again! I’m seeing my splits on ‘easy paced’ runs get shorter and that pace feeling a lot easier. The sense of relief at running becoming less of a struggle is amazing, and I’m so glad to be enjoying myself again. I’ve lost a little weight and got some of my running form back, and it all seem to be coming together again. It’s remarkable what some commitment and consistency can do.

Long Runs

There were four weekends in January and I smashed a Long Run on each of them. Week 1 was an 11 mile / 11 mile back to back on roads, Week 2 was 18 snowy trail miles in Stonehaven, Week 3 was a 20 mile solo road run, and Week 4 was a 26.3 mile micro-ultra at the West Highland Way Race training weekend at Balmaha. I was really pleased with the 20 miler as I maintained a good steady pace and finished strongly – I wanted to do this to test my road legs and my endurance to benchmark ahead of the D33. I completed it in 3hrs 16 minutes, which is pretty much exactly where I want to be for aiming for a 5 hour D33 finish. The West Highland Way run was tough and took me 6 hours, but it was a great (albeit wet) day out.

Trail Running

Two of my Long Runs have been in two of my favourite places to run this January. Here are some shots which I’ve shared on Instagram; are we following each other over there? If not, then head on over to @rhinomittens.

stonehaven fetteresso snow

stonehaven fetteresso snow

stonehaven fetteresso snow

18 sunrise miles on snowy trails in Fetteresso Forest

loch lomond

milarrochy tree

loch lomond

26.3 miles on the West Highland Way by Loch Lomond

So the running has been good so far – a total of 156 miles ran, which is my highest monthly total since FEBRUARY 2015. My highest monthly mileage in 2016 was 104 in July, and whilst I ran 175 miles in February 2015, in the rest of that year my highest monthly total was only 135. This represents some serious change, and I am delighted to finally share this with you.

Other Things

It was the Stonehaven Running Club prizegiving ceilidh and I (somehow) achieved a bronze standard award for my running achievements in 2016. This means I completed 4 formal events of which 1 must be a minimum of 10k, and two of which must be over 55% WAVA. I completed 5 events and my two over 55% were a 25:03 parkrun in January which scored 59.03% WAVA, and the Stonehaven Half Marathon in 1hr 56m 28s, which netted a 56.59% WAVA.

stonehaven running club ceilidh 2017

I would like to aspire to achieve a Silver standard like I did in 2014, but rather controversially the standards have been made far more strict since then, which makes a Silver standard a bit more out of reach for your moderately average Senior runner. Ironically my best chance of a Silver is to stick to short events – 1 Mile, 3k, and 5k; so perhaps this summer I will do the Sri Chinmoy short races in the Meadows. And try not to throw up afterwards.

Mikeller Running Club

In my last post I mentioned that I went along to a new running group. but then I failed to follow up on the promised details. Apologies; I moved house recently and these things rarely go smoothly alongside normal life, and I also had some major PHP database issues with my website hosting recently, but that’s not very interesting to read about. Anyway; I went along to the Edinburgh branch of the Mikeller Running Club in January and really enjoyed meeting some new people. They are sponsored by the Danish brewery, meet once a month, go for a run, and then finish at their ‘Clubhouse’ (local craft beer bar) for a few drinks. Sounds perfect, yes? They also have Chapters all over the world where you will always be welcomed to join in if you’re visiting. The next run in Edinburgh is this Saturday, and you can find out more here.

So what’s next?

Other than my first 11/11 back to back, I haven’t completed any proper ultramarathon training back-to-back runs. This has been because I’ve noticed that lately I’ve taken a little longer to recover from Long Runs than I used to – this is hardly surprising as I’ve taken more than a year off from tough training. I’m not an idiot, and as much as I love seeing the miles clock up, I’m aware I need to be wise as I re-introduce training to my routine which my body has temporarily forgotten about. I’ve been feeling a lot more fatigued after Long Runs, and my legs have been stiff – which is quite normal for most people, so I’m not concerned!

In February I’m going to reintroduce back-to-back weekend runs and see how it feels. I’ve got another 11/11 easy planned this weekend, then three more weekends of 26, 28 and 20 mile Long Runs before a two week taper for the D33. The 26 is actually 26.2 and a trial of a trail marathon event Stonehaven Running Club is hoping to launch next year, and the 28 will be the traditional Stonehaven – Balmakewan road run, ending with lots of cake.

This will all be supported by lots of yoga, foam rolling, and sensible food and drink choices (I’m remembering how much better treats taste when you know you’ve solidly earned them, and I like it!). I’ve done a lot of work in the last month, so if I can do it all again this month then I’ll be skidding to a halt at the start of the D33 in great shape.

How is your training going?

When is your first 2017 race?

What is your favorite treat after a big effort? I love a big breakfast the morning after a Long Run

« Older posts Newer posts »

© 2017 Red Wine Runner

Theme by Anders NorenUp ↑