If I cast my mind back to last Autumn, I remember that I chose the Highland Fling over the hugely enjoyable Yorkshire Three Peaks race this year, chiefly to give me a 50 mile race boost before returning to tackle the Lakeland 50 in July. I did that because positive mental attitude is a crucial part of my ability to tackle the challenge.
I’m not sure that a weekend in Scotland was something that the family understood was warranted, but writing this after experiencing a great event over a brand new unexplored route, I can wholeheartedly say it was worth it and I thank my three lovely girls for their support and encouragement, not just for this weekend but for every time I vanish out of the door in my running shoes. Ultra widows we salute you!
Going into the Fling I had no clear target in mind. This was a race of firsts; first race in Scotland. First unsupported race using drop bags. First race with no course knowledge or any recce experience. I recognised this could be an issue. Each to his own, but I can’t just set off with no target for a finish! On this point I concur with Stuart Mills’ approach and so the compromise for me was to lay out a broad window: 11 hours to be happy with my performance and 10 hours for a stretch target, based on looking at average Fling finish times online. The latter target went largely unspoken before the race.I also knew I would inevitably modify all this as the race unfolded!
So, back to the comparison thing. Last July I ran the UTLD 50; 10,000ft ascent. The Highland Fling is 53 miles with 6,000ft ascent. Broadly comparable over similar ground overall, though the Lakes has fewer but higher climbs.
Last year I had set similar target windows, but I made two early mistakes that cost me dear and meant it took me 13 hours instead of the planned 11. Firstly, the lunch time start temperature was high (25 deg) and I did not modify my pace or my hydration to compensate. Secondly I started at the head of the field and raced the first few miles to Pooley Bridge like a giddy kipper, caught up in the moment. All this put me in a box by 20 miles with sickness and dehydration at Mardale and the rest of the race became an exercise in survival.
I was happy to finish my first 50, but my second 50 needed a better plan and disciplined performance!
Start of the Highland Fling Race 2014
Why I performed as planned
- Nutrition
- Focus and belief
- The journey
- Pace
- Training
Nutrition
This race required self support for all food, with only water supplied via 4 manned checkpoints providing the access to your own drop bag choice of grub. I opted to cover all bases so that if I felt nauseous again I might be tempted by one thing or the other. So I ended up with more than I needed, but the result was a 100% success for me and gets a 10/10. Next time I will take far less. In fact I could have done without any drop bags and helped myself to the free fodder left behind from other runners bags that was laid out like a picnic table to graze from! My own choice winners were rice pud pots, Aldi fruit puree pouches, flat coke and slices of apple. Dry food is a no no when you are speed eating! I will never sit down at a CP again after last year and I aimed to be in and out within 3 minutes, which I mostly did, except for a bit of a faff with a bottle refill at CP2.
Checkpoint multi tasking! Picture taken by Sandra McDougall
I started the race with jelly babies, fun size mars bars and a jumbo sausage roll with 600ml of fluids before CP1 at 20 miles and I kept filling up consistently to CP3 at 34 miles. Once I got beyond 35 miles the nausea hit me anyway, but my craving for apple slices that I had at the UTLD returned and this time I had a plentiful supply!
Chatting with folks beforehand about how to combat nausea meant that I tried to stay focused and not just shut give in to a shut down of fuel and liquids, so after CP4 at 41 miles I force fed myself to the finish with sips of energy gel occasionally and managed to get through 2 dark periods.
Nutrition: ate early, ate more, didn’t give in to the nausea
CP Drop bags. Picture taken by John Kynaston
Focus and Belief
I think I have a determined nature anyway, but I need to have visual cues to focus on to combat negativity (and the urge to walk). Once I made the marathon distance in 4hrs 10 mins I decided that 10 hours was an achievable goal, even though I knew the hardest sections were still ahead and unknown.
My family being at the finish is my principal motivator, but as they had not made the journey, I set up additional cues. The principal one was visualisation of the finish line. I had watched video footage of the finish funnel with the flags, red carpet and bagpipe welcome and this was a massive source of positive energy to draw on when I ground out the last 10 miles.
Conic Hill ascent in the mist. Picture courtesy Graeme www.facebook.com/monumentphotos
The target of 53 miles with its double marathon distance meant that I would be setting a new personal distance achievement and this kept me focused on the task.
I also used cues taken from a number of inspirational figures that motivate me when energy levels start to dip and the ‘what am I doing this for’ thoughts seep into the mind.
Lastly, I talked to myself during the low points, hey, at times I shouted at myself! Thankfully this was mostly when I was was totally alone on the trail; no one wants to run near a freak who shouts at himself!
In the last 10 miles, I kept myself busy mentally with continually recalculating what my pace needed to be in order to make the sub 10 hours. I also started to use pace counting to keep the walking to a minimum. Because I had no idea what lay ahead, I couldn’t afford to just stick to an average pace calculation, I needed extra time in the bag to allow for any tougher terrain that I might encounter. As it turned out, I dreaded downhill more than uphill as my quads were wrecked!
Focus: kept fully engaged with goal and visualisations
The journey
Not knowing the route has its downsides, especially over the last section when fatigue takes over and your fragile mind wants to know what is around the next corner. However, on balance, I loved the adventure of running every step up a new and unknown trail. Linear routes really motivate me anyway, so there was no problem being motivated on the West Highland Way! Zero course knowledge was absolutely no problem and I challenge anyone to get lost on this route.
Although the first few miles were a little dull as it was flat and largely hard packed trails, it gets 10 miles in the bag quickly at a good pace and then once Conic Hill loomed in the mist, the route was far more varied.
View back along Loch Lomond
A lot of mention is made about the tricky lochside scramble after CP3. Yes it was hard work on tiring legs but the variety it gave to the course makes for a more memorable journey. Unfortunately, this section coincided with my first drop into nausea and it made for a hard hour or so personally.
The weather can also impact the journey. Met Office predictions were for biblical rain. Thankfully this seemed to fall overnight and conditions were arguably perfect by the 6am start. Cool and misty at first, a bright period with sun along Loch Lomond and increasing drizzle and cooler again towards the end. Temperatures were reasonable and actually felt a little close, which meant regular fluid intake was still very important.
Journey: couldn’t fail to be inspired by the WHW
Pace
Jason, Andy and I discussed pace. We discussed the rough finishing goals of 10 and 11 hours, but mostly discussed how the usual dilemma (at least for me!) of how to throttle back on the first section. We contemplated running together, but J was keen to do his own thing, start slow and ramp it up. From the start, Andy and I ran together and our pace was very cruisy and chatty, but instead of a 9 min mile average goal, we ran closer to 8’s and we ran through 10 miles in 1:24.
On cruise control with Andy W. Picture taken by Stuart McFarlane
At the Drymen 12m timing and water only CP there was a portaloo that allowed me some blessed relief as the insult to my body of a 4am start meant that I hadn’t ‘performed’ yet. Better than the ultra runners usual choice for a squat anyway. After what I thought was an express visit, it took me 6 miles to catch back up with Andy!
Pace: a success overall. Averaged an 11 min mile pace, with just enough in the tank for the last 3 miles to keep the legs turning for a 9:55 finish.
Splits
Drymen 12 miles 1:44:27
Rowardennan 27 miles 4:15:43
Bein Glas 41 miles 7:23:21
Training
This comes last on my list for a reason. I don’t think that fitness work in isolation will get you through an ultra. It’s no surprise that it is widely acknowledged that mental training plays a greater part than physical in endurance events of any type. Good fitness gained with specific training for the race conditions will however, give you confidence to keep pushing, knowing that you have put in the hard work before hand. That was the case for me.
This year I have tried to improve the quality of my training and not just gauge the quantity of miles. I have been pleased with my race efforts so far this year. I ran a 50k coastal ultra on Anglesey in January in torrential rain and a Trail marathon in Grizedale in March, also in torrential rain, plus some other faster stuff and one last 50km training run a month before the race. I have focused on 3 training elements; 1 hard hill session, 1 long run and at least one shorter fast trail session each week, backed up by runs with an easy HR pace. I actually did my first 200 mile month in March, which was quality mileage so I felt happy that my engine would cope and it was not something I worried about at all, making me quite relaxed going into this race.
Training: better than it has ever been in the last 12 months
Fling route profile
My only other distraction was the inclusion in my Salomon race vest pocket of my new toy; a mini HD video cam, only obtained from Amazon the night before leaving. I wanted to try it out but was wary of it being either a distraction as I had no idea how it worked, or ruined in the predicted monsoon. I managed to get some early footage of dubious quality in the can but after CP4 it didn’t see the light of day until I switched it back on for the grandstand finish, only to find out later than in my desire to not slow down, I had switched it on and immediately off again, capturing two seconds of bagpipe audio and a picture of my hand! Unsuspecting victims will eventually see my puny edited efforts, but the camera is super neat!
End of an awesome journey. Picture courtesy edinburghsports.zenfolio.com
9 hours 55 mins 36 seconds. 94th place 566 finishers
I know I smiled a hell of a lot more in this race than usual. The organisation was spot on, the marshals and supporters were fantastic and so the atmosphere makes this a great event and well worth the trip. Highly recommended.
At 32 quid its also great VFM. Finishers goody bag of medal, buff, t-shirt, bottle of prosecco and bottle of beer, plus options for coach transfer. Hot showers at the finish was also very welcome.
Thanks to Spartan buddies Jason and Andy for a great weekend. Big thanks also to Chris Baynam Hughes from Helsby who drove us three Spartans up to Glasgow in his quite awesome Transporter conversion.
Next stop, the Excalibur Marathon in Wales in 2 weeks and the Sandstone Trail 50k Challenge in June. Bring it on.