Monthly mileage update

My monthly mileage is going the right way, but not quite at the rate I would have hoped for. I was hoping for about 25 - 30 miles/week in March i.e > 100 miles, but work scuppered that.

I'm aiming for 35 miles/week in April. This should be acheivable as I'm doing the 33 mile Deeside Way this Saturday and the 53 mile Highland Fling at the end of the month.

There are 120 names down for the D33side Way race, not bad for its inaugral running. Well done to George Reid for organising it, it's just the right distance for me at this stage in the season. Hope the forecast for Saturday keeps improving. Good luck to everyone who's running it.

Return of the Shin Splints ?!

I used to be troubled big style with shin splints until seeing a podiatrist a couple of years ago. She increased the correction on my orthotics and suggested a neutral, cushioned running shoe - bang, they disappeared overnight !

The last couple of days I've had that feeling in my shins again and I'm not sure why but think I have identified two possible causes. When I did the Griffin Forest run I forgot my orthotics and ran anyway, this wouldn't have been a problem in my old Salomon XA Comp's. I have owned and loved 3 pairs, marvelous shoe, light, grippy, cushioned and fit my feet perfectly requiring no breaking in. But they don't make the Comp any more so now I have XA Pro 3D Ultras, which don't seem as cushioned or as grippy, but they are still v comfortable.

The other reason, and I think the one that is to blame, is that at work on Saturday night I had to sprint about 300m as if someone's life depended on it (actually, it did) on a road in my work boots. They are not cushioned and I didn't feel it at the time, but it started a couple of hours after. Maybe the damage was done in the big run and aggravated by the clumpy, booted sprint.

So today I decided to do my normal 8 mile off road route from Ballo Hill to Lundie Crags and back, taking it easy and seeing how the shins got on. Here's the route -

I have to report that my shins didn't feel too bad on the whole, a wee bit pained on some of the faster downhills, but hopefully not too much damage has been done. Taking it easy and running through sleet for most of it, I ran the route in 69 mins 25s, the first time under 70 mins. The dog didn't seem too impressed and the wee idiot showed off running most of the way carrying a stick, or should that be a log ....

Griffin Forest run

In order to bump up March's milage I went for a run in Griffin Forest, leaving from the Hermitage at Dunkeld. I know from experience that running in the forest is pretty boring, but this time I took the dog and Graeme, who plans to run the Maggie's Challenge in May so was looking to get some training in.

We started off in light rain which soon blew through, however the rest of the day remained pretty damp. After a couple of miles and a big climb we entered the forest and quickly discovered that the snow had not disappeared from here. As the track was shaded there was still a good foot of soft icy snow lying on it, which made the going hard. Thankfully after a about a mile of it (which took ages by the way) we came accross forestry operations and the daily passage of vehicles had churned up and removed the snow.


















Graeme battling through the snow

I had planned to run out, do a lap of Loch Kinnard then run back, but at the junction of tracks it was apparent that the snow on the track round the loch was even worse than it was at the start so we ran on to the road, had a bite to eat then just ran back. To miss the snow on the return leg we dived off down the hill past a load of ruined farm buildings picking up the Rumbling Bridge road again, then back through the Hermitage to the end. Graeme had an good run and I struggled to keep up with him in the last mile, he should skoosh Maggies.

My left hamstring was a little tight particularly going uphill but the pace felt pretty easy going and we covered 23 miles in 3hrs 39mins averaging a speed of 6.4mph, which given the terrain, mud and snow I was delighted with.

Route showing proposed and actual

Club Run

It was a run to Broughty Ferry tonight at the club, my shins had felt a bit tight over the weekend after my hill session, but once I got running I felt ok. I ended up running with Mary who's pretty fast, and we set a pretty good pace. I don't think either of us wanted to let on that we were finding it a bit fast !

Mary was pushed for time (Or so she claimed !!) and cut back early leaving me to cover the remaining 3 miles, which seemed to be all uphill. The route is about 7.3 miles and I finished in 52min 12s, about 3 mins slower than my fastest time round that route, but I was happy enough.

The clocks change this weekend so the club's summer routes get dusted off and rolled out again. They go out into the countryside and are much more pleasant.

Here's tonights route -

18 miles of Hill

I planned to go for a longer run yesterday, but time was not on my side so I decided I would re-visit an old friend. I have a route in the Sidlaws (hills to the north of Dundee) which is almost exactly 10k but it takes in 1,500 ft of ascent. So I thought, I know I'll do 3 laps of it = 18 miles and 4,500ft of climbing, that should push me.

The route climbs from Balkillo car park, up Auchterhouse Hill, down the back, over Balluderon Hill, to the top of Craigowl then back down to the start. I've ran it many times and only managed to dip under the hour twice.

Friday was a beautiful day, but there was a howling gale blowing from the SW. The first two laps were ok, and I thought about calling it a day after the second, but pushed on and struggled round the third. By the time we reached the top of Craigowl for the third time even the dog was looking at me with eyes which said "can we go home now ? "














Pic : Looking back from Craigowl at Auchterhouse Hill with the trees and Balluderon Hill almost indistinguishable on the left. Route, where it can be seen, is marked in yellow.


One minute the wind was my friend the next my enemy. It pushed me nicely up Craigolw, the biggest climb, but running into it on the descent cancelled out the fact I was going downhill. My lap times show how much I struggled round the third circuit. They were

1 - 1.07.57
2 - 1.06.50
3 - 1.16.02

Many of the paths have now become overgrown, mainly with spikey gorse, so by the time I finished I was muddy and bleeding, but had that satisfied feeling you get when you've pushed yourself through a difficult run.

Thank you Thomas !

Just a quick thank you to Thomas Loehndorf who highlighted my stupidity by pointing out the Highland Fling was only closed to relay teams and not individuals. As a result I now have a place in a 53 miles race which starts in about 5 weeks and I've not done nearly enough training. This has disaster written all over it !

The race has really grown since I entered it as my first ultra in 2008. So far there are 311 individual runners and 36 relay teams - thankfully it's a staggard start. This compares to 265 starters last year and only 120 in 2008.

Here is the race page - Highland Fling Race website

A Run in the Dark

My training has suffered a bit recently. The first week in March we were hit by pretty bad snow up here ruling out any rural trail runs. Then the last week or so I've been working long hours on a massive job at work, meaning I just haven't got out at all. So tonight when I came home from work, despite the fact I couldn't really be bothered I forced myself out for a 10 mile run. Thankfully the roads are pretty quite round about me so I put the headtorch on and set off into the darkness.

I covered the 10 miles in 72 min 35s, which I was quite happy with. Never been under 71 mins for that run so I guess my goal should be to go 69 mins. Mile 8.5 - 9.5 was my measured mile which I covered in a pleasantly surprising 7min 8s.

This has now bumped my monthly mileage for March up to an appaling 22 miles, about a third of where I'd like to be at this stage. Eeeek !

Speed session in the dark

Went out tonight on a road near my house where, according to my GPS, the distance between 2 road signs is conveniently 1 mile. No street lighting so still need a headtorch - roll on summer !

Anyway not a big speed work fan, more a slow plodder so planned to do 4 x 1 mile runs at a reasonable pace. I had done this about a month ago and took 1 1/2 - 2 mins rest between each run, my splits then were

1st mile - 6m 21s
2nd mile - 6m 41s
3rd mile - 7m 02s
4th mile - 6m 51s

Tonight I planned to only take a 1 minute rest between them, hoping to get them all under 7 mins. Splits were -

1st mile - 6m 33s
2nd mile - 6m 27s
3rd mile - 6m 41s
4th mile - 6m 35s

All pretty consistant, I was quite chuffed with myself, guess my long term goal should be all under 6.30 - groan. Not looking forward to the next time though, improving on tonight will hurt.

Good luck to anyone doing the first event i the SUMS calander, the Glasgow - Edinburgh Double Marathon tomorrow, I'm impressed, couldn't event think about that at this stage in the year.

1,000th Post

Ok, so not mine, I've still got 957 to go, but John Kynaston's reached his landmark. Well done John your blog is amazingly comprehensive and reflects your dedication to running ultras. Oh, and I should add that he's pretty good at them too - not bad for an old bloke in his 50s !!

If you want to read his blog here's the link -

John's Blog

Spectacular Bike Crash - ish

It was another cracking cold clear day and I'd arranged a bike ride with my friend, Alan. We met at his house and the route was basically fromWoodside, outside Coupar Angus, down to Scone and back, not far, about 23 miles.

The route

All went well until about 4 miles from home when I bonked - good style. Pushing the pedals even on the lowest cog was a real struggle and I would have killed for a Mars bar, but as it was a relatively short run I hadn't taken any supplies. I think it was a combination of lack of food, dehydration, the cold, yesterdays snow plod and a general lack of fitness combining to drain my legs. When I finished I was lighted headed and just needed a seat for about 10 mins whilst Alan fed me chocolate biscuits ! Alan's fiance Claire made us a hearty lunch and after that I felt much better.

Today has reinforced to me that I'm not quite as fit as I'd like to be and there's a long way still to go to get there. It's going to be hard work ...

Winter Plod & then the Club Run

Had a day off and planned to go to the mountains, but as I'd be on my own and after looking at the avalanche forecast I decided against it. Instead I went up the Sidlaws, the hills to the north of Dundee, they looked quite appealing still covered in snow and promised a good view.

Only walked 4 miles but it was slow, energy sapping stuff, one step the snow would bear your weight, then next you were up to your knees - even Cody found the going tough. But the views were spectacular from the Perthsire & Angus hills over to Fife and the Bell Rock lighthouse.















It was very tempting to sit down once I got home but I forced myself along to the running club for a route round Dundee known as the 5 hills. It's a physically tough route with the added obstacle of taking in a lot of streets with shops that are busy with pedestrians and I had a few near misses, but covered the 8 miles in 59 mins, then home for a hot shower to warm up. Out on the bike tomorrow.

Cross Training Begins

I forgot to mention in my race post-mortem that in 2008 I had been doing a lot of cycling on my road bike (100 miles / week ish). Getting down on the bottom of the drop bars really get the thighs working - good for the hills.

Not wanting to destroy my good bike in the bad weather and salty roads I've been building a winter bike, which I've only just finished after starting it in October ! Anyway came home from work today and it was a beautiful, if cold, day so thought I'd take the new bike for a shakedown.














The trusty steed

Did 18 miles, the first 4 in daylight, and it took about 1hr 15 mins, so quite happy with that. The bike feels good, but the gears need a bit fine tuning, the cables slack and they were autochanging - v annoying. Feet were frozen by the time I got home, but an enjoyable starlight ride no the less.