Hills, Trees and Running into them!

5.30am and the alarm sounds for me to get out of bed and don my gear.

Its my first hill training run today, an adapted mountain biking route of circa 16km in the Pentland Hills near Edinburgh.

The last 2 days have seen torrential rain so I expected to be wet and dressed accordingly with waterproofs, gloves, long tights and several layers.

Because it's so early, I dont feel much like eating so instead have a Herbalife 24 F1 shake en route.  When I get to the Ranger Station at Harlaw Reservoir, the start point, Im keen to get going.

The sky is grey, the air heavy with drizzle and the hill tops are obscured from view.



Bottom of Maiden's Cleugh - slippy descent

Once off the tarmac track, the water logged tracks soon soak my feet.  I stop after about 12mins to check the map and check my Nikeplus is working on my IPhone..........and I drop my phone in a puddle WITHOUT a waterproof case!  Fortunately its still working so I continue up to the top of Maidens Cleugh - watching a male barn owl hunt over the hillside in front of me.

At the top, I get a great view down the glen at Glencorse Reservoir and its downhill, on a mix of mud, gravel and water!

The amount of rainfall has made the track like a stream and every step kicks up more water.  All I can think of is the tales of 'crazy descents' described in the book 'Feet In The Clouds' by Richard Askwith - a story about Fell Running that I'm currently reading.


At the bottom I stop to remove my rain jacket, take on some isotonic (Herbalife Prolong 7:1 carb/protein) and check the map.  It's starting to dry out a little and my hopes are getting high for the sun to come out.......mainly because of the Scottish Midge eating me alive in the still, damp air!

Im at 4.5k now and have about 3k to go along a tarmac road alongside the reservoirs until I return back to trails.

Its a steady incline and I'm going steady,  My IPhone is working, but I have no music!  This turns out to be a godsend as I get to listen to my surroundings...lambs and sheep bleating, birds singing, fish splashing and the water running down the hillsides.  I'm really enjoying myself now and don't care if my phone is damaged or not - this is too much fun and its not even 7.30am!  Most people are still in bed and I have this wonderful place to myself!

The path is here somewhere....

As the tarmac comes to an end, I study the map quickly and find my trail between two hills - at least I know where it should be but the torrent of water has almost obscured it completely!  Seeing as my feet are already wet and my phone damaged - nothing to lose so off I go!

Its a steady run through the hills on a mix of gravel and grass track for about another 4km.  No-one around, just me and the sheep!

Its at this point I start to test myself mentally - getting ready for the coast to coast challenge in September and talking to myself about pace, fuelling, how I'm feeling, what I'd do differently etc. 

Physically I feel ready for the challenge.  These sessions are to maintain physical condition AND prepare myself mentally.

I'm just 5k or so from the end now and I get a 1km downhill section on tarmac before turning off to run through woodland at the side of Harlaw Reservoir.

The downhill sections are actually more hard work than the uphills, taking much more effort to retain control and causing much more pressure on knees and ankles.

Thankfully I'm 2stone lighter than when I started this blog and by the time of the Coast to Coast I should be a further stone lighter.

After crossing the reservoir via a foot bridge, its a sharp right turn through the woods and back to the car.  There are some parts where woodland trail runs parallel to gravel or tarmac track.  I decide to take the woodland trails whereever possible to improve my conditioning and skills on difficult terrain.

Its at this point I trip on a tree root, stumble forward and slide in mud and then smack my face into a tree trunk!  My first trail running injury and I'm not even descending or in the hills!

Cursing myself and laughing at the same time, I return up to the tarmac track and plod steadily on to the finish - my right eyebrow starting to throb a little.

It's about half 8 now and there are dog walkers, mountain bikers, fishermen and other runners out.  After about an hours solitude and knowing I'm close to my finish, I actually enjoy greeting each with a smile and a 'Good Morning'.

The best part was knowing that some of them will be thinking 'He's soaking wet, covered in mud, got a bloody eye and he's happy - must be on drugs or drunk!'

The truth is I was cold, soaking wet, with a damaged phone because of my clumsiness and with at least an hours drive back home where my two girls will no doubt have a plethora of activity planned for Father's Day.  But I was absolutely thrilled with what I had just done.  I was smiling from ear to ear because I had just run in the beautiful hills close to home for the fun of it.  No time mattered - what mattered was I had enjoyed it!  A lesson from Caballo Blanco and I think I'm really only just starting to understand it fully!

Till next time, keep running and keep smiling as you do it!

Preparing For An Ultra - Lessons my Children Teach Me!

After the Edinburgh Half Marathon, its just 3 months now until my Ultra Distance Adventure Race - Scotland Coast to Coast (105miles in 2 days).

My training is now moving to different levels, including more cycling and hill/fell running for longer distances.

On June 6th, my fellow Deerstalker from the event in March and I completed our first Duathlon.  Located up near Dundee in Scotland, it was considered a 'sprint' distance with a 5k run followed by 20k cycle.

Given the amount of rainfall, we could quite easily have made it a Triathlon and had to swim parts of the course!

Our race line-up arrived via email the day or 2 before and to our horror, it was just 31 competitors long with virtually every other person affiliated to either an athletics, cycle or triathlon club........perhaps we had gone a little bit more ambitious than our capabilities should allow!

A Colleague of Craig's (called SatNav following this event - revealed later) joined us and at the start, we agreed he would set off and Craig and I would keep a steady pace moving together.

Needless to say, by the time we had reached 2.5k, the fog had descended and Craig & I might as well have been on our own for we could not see anyone....

At 400m from the transition, SatNav passed us on his bike, smiling and looking relatively fresh.

 We got onto our bikes and commenced the 20k circuit.  At 7.5k we were feeling good and thought we didn't have far to go.......we forgot it was 20k and not 10k!

A fast downhill section helped, but then a long drawn out steady incline for 5k, with the steepest section at the end had us both 'blowing' hard.

Our morale and spirit was dented further as we had 2k to complete and passing us by were other competitors......who had finished, packed their bikes in their cars and were heading home!

We finally crossed the line, together, 1hr 26mins later and very wet!

At this point, the organisers were brilliant and gave us plenty of support and congratulations.  Then we realised someone was missing!  For a moment we were elated to find out we weren't last......then it became apparent another competitor may be injured or lost.  The missing person was identified as Craig's colleague.

SatNav & Craig

 Search party organised, patterns established we were about to set off in search when through a side entrance to the park cycles the missing person........whom is now referred to as SatNav! 
After much ribbing and hilarity, we packed up and prepared for the 100mile drive home - stopping off to grab a quick drink and agree our next adventure........the Sandy Slither 10k (Coastal/Beach 10k in Fife) on 4th July!


On Saturday 10th June, my Daughter's and I decided to go orienteering as part of their Scout map reading practice.  We spent a good 3 hours wandering around our local country park, following the maps and getting plenty of fresh air.  Both had been at their Zumba class that morning already and we had a family 5k fun run to do the following day.

Team Kelly!

Sunday 10th June and its the Glasgow East End 5k.  Advertised as a family fun run, its all about the participation and not the time completed.

Both girls wanted to set a target of finishing under 40mins so I agreed to pace them accordingly.

The first 1k was hard, navigating through walkers, dogs, pushchairs and the odd pot-hole.

34mins later they crossed the line, holding hands and with a huge sense of achievement.  They had run hard, at one point wanting to give up and not believing they could do it - but they did and did so really well!

Proud Dad Moment

 
Sat rummaging through their 'end of race goody bags', I asked them how they felt.

'Fine' was the reply.
'Really? You said 10minutes ago you were so exhausted you couldn't finish!'
'No, we're fine now'
'That's good.  Remember how you feel just 5mins after finishing so that when it gets tough next time, you can remember this and tell yourself you can do it and will be fine afterwards!'
'Yes Dad......oooooo can we have one of these sweets please?'

Putting aside the fantastic time they ran it in, my pride as their Father was built solely around their effort, determination and spirit to keep going when their mind told them to give up.

That memory is firmly etched in my mind as I now prepare for the hardest physical event I have undertaken since leaving the army many years ago.  If my kids can do it and show true grit and determination, then I have got to do it too otherwise how can I be a role model for them and their future development!

Thank you Lauren & Georgia.........love you loads xxx!  This one's for you!

Halfway there....Edinburgh Half Marathon

Today was the second of my three challenges for Erskine.  The Edinburgh Marathon Festival Half Marathon.

The UK has been enjoying a mini heatwave for the last week and I hoped it would ease for today and it looked promising as we drove from Glasgow to Edinburgh at 6am ready for an 8am start.

By 8.30 however, the sun had burnt off any mist or fog and it was turning into a glorious day.  Decision to run with a hydration sack and not rely on water stations vindicated ;-)

The last few weeks have been really busy, both at home and at work.  I was getting stressed that my preparation had taken a back seat and nerves were starting to set in.  The fact I didn't receive my race number until last Tuesday was positively freaking me out!  Not a good sign.

The positives were I was still putting in 3 good runs a week, 1 interval, 1 tempo and 1 long steady run - averaging 35 to 40km per week.  I'd also lost half stone in weight and was feeling physically strong.

An additional boost was that my fundraising had reached the halfway point with over £1000 raised so far!

A couple of weeks earlier, my wife had decided (on the Friday night before) to run the Glasgow Women's 10k on the Sunday.  No running training to speak of but plenty of aerobic exercise through Zumba, the kids and I followed her into Glasgow to support on what can only be described as a very cold and wintry Sunday.  She completed it, dressed as a 'rainbow' in 1hr 15mins - no mean feat considering it was a last minute decision!

'Cheerleaders'

So to have a mini heatwave today for my half marathon, less than 3 weeks since freezing ourselves in Glasgow was a little ironic.

My last week before the run itself saw me train on Monday and Thursday - 2 short interval/tempo sessions of 5k.  Saturday was a complete relaxtion: took the Harley out for a spin in the sunshine, sat in the sun in our back garden, cooked a pasta tea and drank plenty of water throughout.

I packed my bags, got the girls breakfast sorted and had an early night.

Up at 5am this morning, quickly had my Herbalife F1 shake and drank 500ml of water on way to Edinburgh.  In my hydration sack I had 750ml of Herbalife Prolong to sustain me throughout.......can tell you now that in 20 degree heat (for anyone overseas reading this, trust me, this is a heatwave in Scotland!) I needed at least 1.5l so its no surprise when I ran out at about 9miles.

Before heading to the start!

Starting right at the back....

I'd originally estimated my finish time as 2hrs 45mins when I entered in October 2011.  I was aiming for sub 2hours today having run two practice 13milers in last 8 weeks and both just under 2 hours.

My realistic goal  was to finish under 2hrs 15m.

But starting in the last pen with those whose sole intent was to have a 13mile walk/talk was going to make it difficult!

At 2miles I was starting to find my stride and the crowd was thinning a little - but not enough.

Why do people put unrealistic finish times in their entries and then just hold everyone else up?

At 4 miles it was starting to feel good.  Nice cool breeze coming in from the coast as we moved onto the coastal part of the route, crowd thinned, great views and not too warm.

A mile later I was struggling.  Legs stiff, mind wandering, heat building so I took on more fluids thinking I was starting to dehydrate.

At 6 miles I got a morale boost with some familiar cheerleaders (Lauren and Georgia) shouting at me - had to dash over for a Hi-5!

The next 7 miles were a challenge.  Between wanting to give up, running out of Prolong and then for the last 3miles getting cramp in both calves and then my left hamstring.  At every water stop I'd throw half over my head and drink the rest and take an energy gel (i'd carried spares just in case - fortunately)!

At 2miles left, I decided to push hard and see what it did to my time, but cramped up after 500m.  Slow down and keep pushing.  Then as the last 500m appeared I thought to myself 'bugger it, whats a bit of cramp? If you can do the next 500m there'll be some 1st aid to help at the end!' so I stretched my legs and pushed hard.

The feeling of overtaking people who are on their last legs pushed me on further and by the time I hit the finish straight, I was flying.  The crowds were cheering like mad and I tried to go faster.  Tried being the operative word because I don't think I generated any more speed!

 A quick bit of refuelling with another Herbalife F1 shake and we walk to the car where I have a little snooze before heading out to Erskine Home (about 60miles away) for the annual charity motorbike meet.

Rest day tomorrow, then back into training as have a sprint duathlon in 10days time, followed by a 5k fun run 4 days later with the kids and just 3 months before the big one, Scotland Coast to Coast, 105miles, 2 days!  Let's hope its a bit cooler then!

Big lesson from today.........7 months ago I entered this race and would have been happy to finish in 2hrs 45mins.  Today I'm disappointed because I hit my revised target and didn't go 15mins faster.  Why is that?  Did I enjoy myself today? On reflection yes I did and that, combined with over £1000 raised for Veterans has to be more important than a finish time ;-)

Quality versus Quantity?

Yes, the age old debate of quality versus quantity!
Applicable just to running?  Work?  Food? Life?  No, I'm beginning to reach the conclusion that where quality counts, no amount of quantity can overcome poor quality.

As I enter the last 4 weeks before the Edinburgh Half Marathon and for the first time have to seriously consider 'tapering' my training, I'm now being forced to concentrate on better sessions but fewer miles.

At first it was a bit of a culture shock and I felt I was slacking, but after 2 good shorter sessions but of high intensity, I'm feeling more comfortable. Quality, quality, quality!

Then there is the small matter of fundraising for Erskine.  I got a massive pyschological boost this week when C Company, 1st Scots did an impromptu whip round and raised £300 on my behalf as sponsorship.  The quantity was irrespective, the fact that serving soldiers were keen to support me was truly humbling.  These are the men and women for whom we owe so much and yet they are the ones who are also showing their support for those of us trying to help their comrades.  Whilst I am grateful for all support and sponsorship, this one sent a shiver down my spine!

The last 2 weeks has also seen me focus hard on getting better nutrition into my body.  So much so, I've lost 7lbs in weight, 4% body fat and 1" on my waist!  Getting high quality carbs, protein and vitamins into my 'engine' is paying off as well!

And to cap it all off, quality of life..........well, I dont think I've been this happy in a long time.  I'm spending more time with my kids, my relationship with Vicky just keeps getting stronger and yet we are all so busy doing things that make us feel good we hardly sit still for 5minutes!  And none of us are 'shattered' in fact its the contrary, we're full of energy!

Last Sunday, Vicky was studying so the kids and I had a full day together.  We hardly spent a penny but had 5 or 6 hours of good quality fun at the play park, skate park, cycling, picnic and reading. 

So the next time someone says 'More, faster, quicker, harder' asnd you're not in an intimate situation ;-), question the value this will give you towards your goals for the effort its going to cost you!

True happiness and wellness comes when you no longer crave what you want because you have all you need! Martin Kelly, May 2012

No fuel, no go, no way!

1 week, 2 days since my last post.  Can't believe it is such a short space of time because so much has happened.......

I've managed to drop 4lbs in weight during this time.  As you may recall, last post focused on me getting my preparations back in line as results were slacking.  Key areas were mental prep (the 'why' in 'why am I doing this'!) and my fuelling - i.e. eating properly.

Terrible habit of skipping meals and surviving on caffeine until tea time.

Well no more - last week I started making sure my fuel intake was a measured 3.5:1 Carb/Protein at breakfast and lunch with a balanced evening meal.  Even dropped caffeine too!

Results:

• 10k PB (1min off) -17th April.
• 5k Interval session -18th April.
• 8k hill run -19th April.
• Half Marathon PB (4mins off) - 21st April.
• 10k PB (another 1 min off) - 24th April.

Obviously these improvements won't continue at this rate, but I'm kicking myself for not making the change sooner as I could have made my training so much more effective to this point!

The other big contributory factor is that our first Scout meeting took place last Friday night and I got to spend two and a half hours of fun, quality time with my Daughters.  For the first time in such a long while, my life felt balanced between work, family and me.

It's true what is said about physical performance being linked to both nutritional state and mental state - the 3 are inextricably linked.  Neglect one and the others will suffer - achieve balance and the combination of all 3 working in harmony is potent!

I'm off to visit Erskine Hospital tomorrow to discuss fundraising and generate some PR.  

Also got my first corporate sponsor - Personal Wellness Xperience (PWX) who are helping me with nutrition and supplements.  Contact them on PWXHerbalife@gmail.com if you'd like to know more ;-)

Best 'Before' Date - no preservatives or additives!

From what I have read and heard, everyone who trains for anything at some stage finds themselves feeling 'stale'.


I don't mean getting a little hard around the edges and a bit dry like a loaf of bread.  It's that feeling that you are past your 'best' and on the downward slope.


Knowing yourself and your body well enables you to identify the 'plateauing' of performance early and taking steps to keep the upward momentum.


However, for the likes of myself, it was a bit of a surprise when I looked back over recent training outputs and didn't see continued improving results. This cannot be the best I can be!  There is more I can do I know it! Please let there be something I can do to change things round!


So, some serious internalising this week to dig deep and find a pathway upwards.  Conclusions:

1. It's not my training plan or equipment.
2. My mental preparation has taken a back seat - the feel good factor has dropped!
3. My nutritional preparation is awful!

Time for action!


I've been so focused on myself for last few weeks I had lost sight of what motivates me and pushes me on - helping others to make a difference and to help them become the best they can be.  Trying to be a role model for others gives a much stronger sense of responsibility that drives me to remain consistent and to push myself hard.

www.erskine.org.uk

As a result, I've got a visit to Erskine Hospital (veterans charity I am fundraising for) planned for 25th April to discuss fundraising and my role as General Council member.

I've also signed up to be our local Cub Scout Leader as they had no volunteers!  This way I get to work with young boys and girls to shape their values and beliefs to be good citizens!  Mental preparations back on track!!!




So what about nutrition?  I don't eat breakfast, I don't eat lunch, drink too much coffee and only consider my body fuel the week before a big event. 


Yeah, that strategy will do me for the 105mile adventure race in September this year!


I spent 5 hours this morning at a seminar and training session on nutrition and wellness.  I went with the intention of seeing what I could learn and then bring back to my training.


4 hours after getting home, I'm on the phone and signing up to be a Personal Wellness Coach!  How did that happen?  Well, its the fact that this fits so much into my mental preparation AS WELL AS giving me a much needed boost and discipline for my physical preparation - what have I got to lose?  Nothing!


Training this week - 36km covered in 4 runs, including a 10k hill run, 7k tempo session and today after my nutrition session, a 12k cycle/6k run duathlon!


I've learnt this week that:

• It's too late to keep upward progress if you aren't listening to your body and adapting training!
• Don't let your mental preparation slip - its as important as your physical preparation!
• You can prepare mentally and physically, but if you don't fuel your mind and body the right way and at the right time, there is no point in doing anything!

Am looking forward to sharing the progress over coming month as I get these changes embedded into my routine.  Who knows, I might even inflict one of those 'before' and 'after' photos!  Don't all stop reading this blog now............

If you want to know more, leave a message below and I'll be in touch!

In memory of Micah True - in death he gave me two great runs!

It's been a few weeks since my last post, but that doesn't mean nothing has been happening!  Quite the contrary, it's been possibly two of the most eventful running weeks.

Readers of the Chris McDougall book, Born To Run, will no doubt be saddened at the news of the death of Micah True aka Caballo Blanco.

Caballo was and still is my inspiration to run.  "If you aren't enjoying your running, you're doing it wrong!"

On 4th April after several days missing, he found dead on a trail after going out for a run. Despite not knowing him personally, I still felt a sense of loss.  Strange as I'm not renowned for being emotionally sensitive!






But such was the impact his philosophy has had on me that to not mourn his passing would be to be entirely contradictory to his way of life - give everything and take nothing!

I was on holiday with my family in the far north west of Scotland.  The barest of mobile phone signals and no WIFI - how could I honour the person who gave me so much and we never met?  Simple - go for a run in the outdoors!

Gairloch in Wester Ross, Scotland was the backdrop.  Caballo Blanco the motivation.  Fantastic 7.5k run along the coast and to be true to Micah, who cared about the time!

In between this run and the second 'tribute' to Caballo, I managed various treadmill runs and sessions - none worthy of note here but in line with half marathon training seeing as it is now only 8 weeks away!

Today saw my wife and I heading 'south of the border' (Scotland to England!) for our annual handover of our girls to my parents for a week during Easter holidays.

Great opportunity to get in another trail run in the outdoors in spectacular scenery, the Lake District.

Keswick is a gorgeous town and you can't help but want to be physcially active here as every other store is either mountain gear, running gear or hill walking.  There's even a New Balance factory outlet!

Derwentwater is the lake closest to Keswick and a convenient 14 to 15km circuit with good trail paths for the majority of the way.

Weather was okay - bit fresh and drizzly but still the views were awesome and at the back of my mind was the intention to 'just enjoy it'!

Lots of families and walkers out so needed some nifty footwork and not just over the tree roots!  Some minor events, such as being chased by 2 dogs, getting wolf whistled at by a group of female campers and even being physically assaulted (got a smack on my arse!) but nothing was going to stop me having a good time.

So, to you Micah True, thank you for giving me the 'get up and go' to get outside and enjoy the countries I am blessed to live in or visit.  Without you I would have missed this!  Run free, run light, run smooth, run easy and while you are up there, see if you can get the 'Big Man' to lose his sandals and go barefoot as well!

RIP (Run In Peace) Caballo Blanco!