Red Wine Runner

A Scottish Running Blog

Tag: motivation (page 1 of 5)

Earn The Right

Inside my front door, there are thirteen pairs of running shoes which belong to me.  Make your way up the stairs, and you’ll pass coat hooks with several running jackets hanging next to a fuel belt and a couple of hydration packs. If you stray into the kitchen, you might open a cupboard and see boxes of energy gels, flapjacks, protein bars, and a shelf of various paraphernalia; a head torch, a packet of Compeed, a half used roll of athletic tape.

Walking into the living room, a bookshelf dominates one wall: ‘Born to Run, ‘Eat and Run’, ‘Why We Run’, ‘Run or Die’, ‘Runner’, ‘Running for Women’, ‘Relentless Forward Progress’, autobiographies of Mo Farah, Jessica Ennis, Paula Radcliffe, with several issues of Like The Wind magazine piled on top. Behind the couch is a pile of medals, sprawling in a mess since their collective hanging weight nearly pulled a light fitting off the wall last month. The focal point of the room is the fireplace; in the centre of the mantlepiece is a crystal goblet, flanked on either side by several other small mementos, quaichs, and plaques. Anyone would think that a runner lived in this house.

West Highland Way Triple Crown

Much thought has been given in the past as to at what point it is permissible to call oneself a ‘runner’. Many people incorporate a small amount of running as part of a larger training regime, but they would not call themselves a ‘runner’. Some people will run five days a week but never compete in a race, thus will refuse to call themselves a ‘runner’. There is also the elitist mindset that believes that someone moving at anything less than a certain pace is a jogger, not a runner. I’ve always been of the mindset that if you run, then you’re a runner.

So what am I, if I have not been running?

Regardless of what speed you move at, you have to actually partake in the activity to be a part of it. You can own all the running shoes in the world, but unless you are running in them then you are not a runner. You have to earn the right to call yourself a runner. Since entering life without a structured training plan, in the last few months I’ve been feeling like I’ve been slipping further and further away from the title, leading to somewhat of a loss of identity at times. My monthly mileage from September to December 2015 even when combined does not exceed or even remotely equal the total achieved in each month in the early part of the year, which is a strange situation to find oneself in when you are commonly referred to as an ‘ultrarunner’.

West Highland Way Race

Training for completion of the West Highland Way Race and the accompanying Triple Crown races was such a long labour of love that it almost felt natural to step back for a little while and reassess where I wanted to go next. The combination of that step back, complete dedication to the completion and submission of my MSc in October, and perhaps an added sprinkle of residual over-training syndrome or cumulative fatigue has led to a different situation at the start of 2016 – I have no idea what my goals are, still. Having no plans whatsoever was fun at first – a totally open calendar felt like an amazing opportunity, but now having still found no direction I feel I am flailing a bit.

To this end, I decided not to indulge in the blogger’s bread and butter in December and post a 2015 round up. To me it didn’t make sense to conclude one year without a clear vision for the next. Taking a brief look back though, despite going out with a fizzle rather than a bang, 2015 was alright.

Another PB at the D33:

d33 ultra

An amazing 1hr 21m PB at the Highland Fling – a race I still credit as my strongest yet:

hoka highland fling

Photo by Clark Hamilton

Finally getting *that* Goblet:

west highland way race 2015

Finishing the Devil o’the Highlands, and achieving the Triple Crown, hand in hand in the pouring rain with my husband:

devil o the highlands race 2015

Photo by Clark Hamilton

Submitting my MSc and heading off to Berlin to fun-run the marathon:

berlin marathon finish

And graduating. The work was worth it, and I passed with a Distinction:

Graduation

So how on earth does one follow a year like that? Without major goals, I need to re-immerse myself slowly. I need to re-earn the right to call myself a runner again. I’ve already had a couple of false starts at getting into a training routine;  partially due to my work situation at the moment, it’s challenging just to get into and keep a routine in general.

Earn the right

[Embedded video link: https://www.youtube.com/watch?v=0B-SIJedZJg]

Once upon a time I was a student at the University of Texas at Austin. Even now over a decade later, I still follow the football programme avidly and my blood still flows burnt orange as a lifelong Longhorn fan. The Texas Longhorns have a great YouTube channel and the above video stuck with me the first time I watched it. Despite it now being a few years old I often rewatch it when I need a boost or a reminder why I need to keep working every single day.

“We constantly say that you’re not given anything in life. Even if you’re given an opportunity, you have to earn the right to keep it.”

I’m lucky in that my hiatus from running has been more or less a choice. Many are not so lucky and have been sidelined by injury or other circumstances. It has been humbling to go back out and find that running 8 miles without a break is quite exhausting, humbling to be reminded that the speed I once had is no longer there, and downright frustrating when I’m reminded how much harder it is to run when you’re carrying an extra stone around. The saying “Once a runner, always a runner” may be true, but for me I want to earn the right to keep it.

So what’s the plan?

I’d like to try some different things this year. After four consecutive Springs of training for the D33 Ultra and three training for the Highland Fling, it was almost a relief when I realised I was not going to be free on either race weekend in 2016. I will miss the social for sure, but this is forcing me to look beyond my usual routine and push me out of my comfort zone. You don’t get any better by doing the same things every year!

To this end I’ve decided to focus on the Sri Chinmoy Perth 50k at the end of March, and choose an Autumn marathon to target train for and really claw back some speed. I won a place on twitter for the Fort William Marathon in July, and I’m considering if I would like to return to the Devil o’the Highlands for a second time.  Other than that, my calendar is wide open and I’m looking for new races to try.

What’s on your 2016 calendar?
Are you setting any new goals?
Do you have any suggestions for new races I should run?

Hoka Highland Fling 2014 Preview

hoka highland fling ultra

With 3 days to go until my second attempt at the Hoka Highland Fling, I’m in full on planning mode. Big ultras are superb fun, but they involve such a lot of thought and packing to be prepared for every eventuality. I can benefit from a certain amount of knowledge having done this race before, but it doesn’t detract the actual amount of purchasing and packing required in the next few days. Here are my thoughts so far…

hoka highland fling ultra

Pacing and race plan

This race is part of my training for the Great Glen Ultra on the 5th/6th July, so I am running it with my eye on the horizon at all times. I finished last year in 13 hours and 6 minutes and whilst I know I could improve on that, I need to take it easy and not push my pace to hit a randomly defined goal for the sake of it. I also have the Cateran Trail 55 mile race three weeks after the Fling which I need to be just as strong for, so the biggest challenge of Saturday will not be to complete the race or achieve a time, but to finish and not be too gubbed to start another 50+ miler in three weeks.

I will be running with my friends Vikki and Kate from Stonehaven Running Club, and we will also be joined by Rachel. Vikki has done the Fling several times but it is Kate and Rachel’s first go at a 50 miler. I’m confident that as a group we’ll be able to make the experience as enjoyable as possible and pull each other through any dark patches. Last year I was alone for the entirety for the race which was ok, but isolating. I will benefit from having my friends and training partners by my side and hopefully the miles will drift by.

For those of you doing the Fling for the first time I’d like to pass on some advice which my friend Sandra gave to Fling virgins on my favourite running siteDon’t over-analyse it if it’s your first time. Turn up, take what’s thrown at you and deal with it. It’s the only way. You cannot anticipate what’s ahead. You’ll feel crap, but hang in there. You’ll feel good again – you will!

hoka highland fling ultra

It is true – you will feel so crap at times, but it is all so worth it.

Shoes

I have elected to go with my Salomon Speedcross 3s. Unfortunately the forecast this week is a little messy and it looks to extend to the weekend, so I think this is the only sensible option.

hoka highland fling ultra

Kit

Ideally I would like to wear something very similar to last year – Long socks, shorts, top layers of t-shirt, long sleeve top and club vest, with water-proof in the Camelbak. I’ll start the day off with gloves and buff as well as it’s very cold that early in the morning at this time of year (the race starts at 0600). The only problem is that it’s forecast to rain, which makes me worry a lot. The weather up the West Highland Way can be brutal and very changeable. I may carry an extra layer in a zip-lock bag in my Camelbak.

hoka highland fling ultra

Fuel

As last year I am planning to make little drop-boxes for each check point. I will eat every 30 minutes and alternate gels with real food, and save any with caffeine until Beinglas. Much like last year I will eat a mix of cake bars, hula hoops, and dried fruit on the run, with Muller rice or custard to eat at the first two check points. I remember desperately craving salty and savoury snacks at Inversnaid and Beinglas last year, so instead of Muller rice here I will have quorn sausages and tattie scones with marmite.

marmite

For liquids I will be sticking with High-5 electrolyte tabs in my Camelbak, a bottle of lucozade at Balmaha and a gin and tonic and Beinglas.

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I am nervous about the race, but I really can’t complain. Unlike last year I am not nursing an injury, but I do feel a little under-trained. This is probably just in my mind though, but it’s been 6 weeks since my last long run! I would have liked one 20ish mile run in between the honeymoon and Fling, but it didn’t happen so I can just consider myself to be very well rested after a tough D33. I think half the reason the D33 was so tough was due to build up of life-fatigue and lack of sleep. You cannot prepare for a big race by being extremely stressed and sleeping 5 hours a night or less for weeks, as well as training hard. I am coming into this race relaxed and rested, so as long as I show up with the right attitude and don’t give up without a fight I know I can finish this race again.

hoka highland fling ultra

Excitingly, at the finish line I will have the newly christened RedWineRunner Ultravan waiting for me! And my husband, obviously, who I hope will forgive me for having a Fling only 5 weeks into our marriage (hahaaaaaar… Sorry). Anyway, this van belongs to my Dad who has kindly agreed for us to borrow it for our running adventures this year. It very easily solved the problem of finding accommodation in Tyndrum on Saturday night, and also will make this year’s West Highland Way Race and Glenmore 12/24 infinitely more comfortable.

20140419_163148

 

Here’s to lots of adventures in this wagon! There’s something very middle aged about sitting outside a camper van drinking coffee on a Sunday morning in Braemar, but we very much enjoyed our one night test-run last weekend and I’m definitely not middle-aged, so it must be fine.

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After we left Braemar we went for a lovely walk up Linn O Dee and Glen Lui. The weather was gorgeous and I was gagging to be running; this scenery really whet my appetite for running on the magical West Highland Way on Saturday.

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So this is it – here we go again. Kynon is marshaling at Balmaha again so if you see him do say hello. I hope that everyone’s taper and preparation has gone as well as possible and that the traditionally beautiful weather comes out for the Fling once more.

See you in Milngavie!

5 tips for Budding Ultramarathoners

I’ve had this post written in my drafts for nearly a year now; building on it, adjusting it, finally finding the right time to post it. We’re now in the middle of the second month of the year, which means many runners will be knee deep in training for their first ultramarathon and perhaps wondering what on earth they’ve got themselves into. The sheen of starting training has worn off, you’ve got months still to go, and you feel like you’ve been hit by a truck. Welcome to ultra. I promise it’s worth it in the end, but it’s a hell of a journey to get there.20130202_121217

So, I present to you: Check yourself before you wreck yourself – a very average ultrarunner’s guide to staying happily in the middle of the pack. There are umpteen books and training guides out there which cover everything you might need to become the best ultra runner you can be – but what if you’d just like to finish happily and healthily, and with enough enthusiasm to sign up for another? I can’t tell you how to race tactically to win, to go from a tortoise to a hare, or issue you with plant-based diet plans which will turn you into Scott Jurek v.2.0, but I can offer you some experience on being a normal person trying to happily juggle life and ultra training in a hectic world.

Last year I made some definite mistakes and learned a lot about how to not train for a 50 miler. The same could be applied to training for a 50k ultra or anywhere in-between or beyond those distances. Allow me to share these lessons with you.

[disclaimer: I am not a medical or sports professional, and have no formal training or qualifications to back these thoughts up. This is what works for me, but it may not work for you. I learned the following the hard way, and chances are you’re going to have to do the same; but maybe this might help guide you a bit. Don’t be a dumbass, don’t put yourself in danger and always remember Mike Raffan’s rule #1- don’t be a dick.]

RunnerInside

1) The biggest challenge is finding the right balance of dedicating yourself to your training, whilst still being able to maintain a shred of a life so that you can let your hair down every now and then and still retain your identity. There is no point in doing this if you don’t want to, or you are not enjoying it. Whilst you will benefit from considering yourself to be an athlete who has to prioritise training above anything else, the crux of the matter is that you aren’t. You are not a professional, no-one is paying you to do this and you’re accountable to no-one but yourself. Ultra marathons and their associated training aren’t for everyone and you really need to want to do it and also know why you want to do it. Why did you sign up? What is your motivation? Beware of ‘FOMO’ (fear of missing out) as described in the book ‘Relentless Forward Progress’; ultras are becoming so popular these days and so many people are doing them that it’s natural to want to do the same amazing events as what your friends are doing – but are you ready? You’ll soon find out.

20120212_112351Training for my first ultra, the 2012 D33

2) Pick your training plan extremely wisely. This is a no-brainer, but I managed to mess this one up a bit last year. I used Relentless Forward Progress’ 50k plan to do my first D33 and it worked perfectly, so I didn’t think twice when filling in my calendar with the mileage for their 50 mile plan last year. That plan was far too much for me – I realised when I had scheduled doing bigger back-to-backs than my friends who were training for the West Highland Way race for no good reason other than it was in the plan. Take advice from other runners who have trained for your race before, ask to see their training, consider whether you are similar runners – are they consistently faster and stronger than you? Maybe their plan will be too much for you and could use a tweak or two. Ask questions and soak up the answers – there is no right answer on how to train for an ultra, you have to figure out what works for you. Some of my club train 6 days a week, others only 3; but everyone has always finished their races.

L - R: Kynon, Vicki, Iain and Me

Kynon, Vikki, Iain and RWR after Vikki’s first WHW race finish in 2012

20130126_085041sD33 training in 2013

3) Sleep is your BIGGEST weapon. When your mileage gets high and you’re training more than you ever have, your body is going to freak out a bit. The best way you can cope with this is sleep and rest; take your recovery after your long runs seriously and try and schedule yourself some proper time resting up if you can. Coming home from 28 miles and eating on the hoof whilst trying to shower and change to go out to meet friends is not the best way to do it. Also, get yourself to bed early as many nights a week as you can – I have a self-imposed curfew of 10.30pm on week nights or else I would just sit and blog/watch TV/read until I fell asleep. I get up at 05.30am and get home at 6.00pm Monday to Friday so I absolutely need to get as much sleep as possible, or else I just can’t function. You have to make rest and recovery as much as a priority as running, and unfortunately that means saying no to some cool stuff sometimes.

20120212_154308Do this lots.

4) Food. Food = fuel. Fuel = food. One of the first things people always ask is ‘What should I eat to fuel myself on runs?’ and no-one can answer that for you. The short answer is take different things that appeal to you and try them on training runs. Some will work, some won’t. Pay attention to what you crave when you come home from a long run and take that with you on your next run.

20120212_075906

That isn’t what this section is about though – of equal importance is what you eat when you’re not running. Last year when I started to get really worn down I examined what I was eating very closely. I kept a detailed food and exercise diary for two weeks using dailyplate.com and was pretty surprised by what it revealed – I wasn’t eating anywhere near enough food to support myself. I’m not one to shy away from carbs and big dinners, but without paying attention to what I was eating I was effectively starving myself. I was easily burning a minimum of 800 kcal a day through exercise, although some days it would be near 2500. With my base metabolic rate being around 1500kcal a day I needed to be eating a lot more than what I was consuming to keep my energy levels high. I visited a nutritionist at Aberdeen Sports Village to get some guidance and soon was back on track. Many gyms have these facilities available to members, or if not they can put you in touch with someone qualified to help you. Don’t try and figure it out yourself if you don’t know what you’re doing.

ianrusselstart01The D33 – Do Epic Shit

5) Physical Maintenance: Book a sports massage now. Don’t wait until something starts hurting! If you’re training for your first ultra, you’re probably working your body harder than you ever have and you need to take care of it. I book a sports massage every month towards the end of my ‘cut back’ week regardless if I’m broken or not – the flush out is wonderful for the legs and you can get back in to training hard the next week with a brand new set of legs. Most runners will find that to a certain extent, they are never 100% right whilst training anyway. There’s always something; a niggle, an ache, never-ending DOMS. You just have to learn what’s normal for you and recognise when something isn’t right.

Also, be prepared for your feet to potentially do nasty things that you could never even imagine. You can do everything possible to wear the right shoes and socks to prevent blisters and damaged toenails, but the reality of it is that some people are just more susceptible than others. I’ve lost all my toenails several times and it’s just something I’ve learned to deal with. In the last year they’ve stopped being quite so flimsy though, apart from this time after the 2013 D33…

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Blisters on blisters on blisters which took weeks to heal. I had nothing of the sort after the Fling though…

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That’s all I’ve got for now. I didn’t want to write a book on this – there are already plenty out there, and as you all know I’m no particular expert. But these are things which I wish I had been told (or that I had listened to…) when I first started ultrarunning. Why did I start this nonsense anyway? Partly to move on and distract myself from a break up, partly because the races were there and they weren’t going to run themselves. I wanted to push myself outside of my comfort zones to find out the kind of person I could be. Turns out, I like that version of myself best of all.

wpid-20130427_191140.jpgAfter the finish of the 53 mile Highland Fling, in 2013

Ultramarathon training is HARD, and that’s the way it’s supposed to be. If you’re not finding it hard then maybe you’re the next Kilian Jornet or Rory Bosio and you ought to be pushing yourself harder? For the rest of you though – embrace it. Surrender your life to it for a few months and it will give you a lot more in return than you might imagine. Starting with moments like this….

_SM20191this….

DSC_9621…and then this;

IMG_3707IMG_3709…and then you’ll wonder why you ever doubted yourself. It’s all a mental game anyway – forget the physical prowess; the biggest trick you’ll ever learn is to fool yourself that you’re feeling great when you’re really not, closely followed by having the courage to believe that you WILL finish regardless of how you feel. You can go from feeling brilliant to terrible to brilliant in the space of 10 minutes in an ultra, so never lose hope that things could pick up and just keep putting one foot in front of the other until you get to the finish. It really is that simple.

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Are you training for your 1st ultra this Spring, or your 50th?
How is your training going?
What do you wish you’d been told when you first ventured into ultras?
Leave your tips for other readers in the comments!

Countdown to the Moray Marathon

background13Marathon number four and my first attempt at a sub-four hour time is now quickly approaching. At the time of typing I have approximately 21 hours until the starter’s horn and I couldn’t feel more prepared and ready! This is an acute improvement on last year when at this point before the race I was ready to run as hard and as fast as I could in the opposite direction.

Despite my somewhat patchy training this summer, another years’ experience has taught me again that ticking off every run on the schedule isn’t the most important part of race preparation and success so I feel 100% ready to smash my goal. When I think about the state of my knee and how tired I was when I started the Paris Marathon I’m filled with confidence for tomorrow – I’ve never felt fitter or stronger and I believe that tomorrow is going to be a very strong race for me.

Goals:

Bronze – 3:59:59 or quicker.
It’s a marathon time with a 3 at the start at that’s what I’m setting out to come home with.

Silver – 3:55 or quicker.
A solid sub-4 time which requires 26 sub-9 minute miles.

Gold – 3:50 or quicker.Ambitious, but not impossible. This could happen if tomorrow ends up being beautifully executed and I get the perfect race, meaning 20 steady 8:50ish miles and a strong finish. Stranger things have happened.

All things considered however, I won’t be too upset even if I do have a total stinker and blow up. As long as I finish and clock up another 26.2 then I’ll consider it a general success. I really like the idea of getting a strong marathon time but it’s not my biggest goal in running; as we know my sights are already firmly set on a 2015 West Highland Way Race and everything I run between now and Milngavie in June 2015 is training for that race.

The weather is looking perfect; cloudy and 12-13C with a slight Westerly wind which will help in the long, straight middle miles on the straight West facing road to Lossiemouth. I’ve spent the last 21ish hours following the live progress of the UTMB in France and am feeling pumped up and inspired by these amazing runners and breathtaking performances. It’s scarey to think that there will still be runners out on than course when I start my race tomorrow – after 40+ hours of running!

I don’t know anyone else who is running the marathon tomorrow but a couple of friends are doing the Half. I’ve made a pumping emergency playlist for the tough and lonely miles but as usual I won’t be running with my iPod for the whole race. It’s quite a barren course with few other runners and not a lot to look at so I think I’ll be grateful for the musical distraction when things get tough.

Moray Marathon 2012

Another finish like this please.

Kynon is providing support duties as he did last year and will be popping up at 10, 15 and 20 miles with my favourite blue Powerade. My parents are rumoured to be in the area with their camper van as well so I may well have a good welcome waiting for me when I cross the finish line. Just thinking about it now is giving me good shivers – I am so ready to race this hard and I can’t wait to get started!!

See you on the other side,

~Rwr

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