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Apr 2015
2:18pm, 10 Apr 2015
24,453 posts
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HappyG(rrr)
Glad to hear ankle is ok mrs s. Go carefully and enjoy your holidays.
So, easy week for me this week - managed 4.5 slow at lunch time and 6ish slow on Wed with the club. Nothing yesterday at all, not even a wee swim or gym. Felt a bit snotty. Some easy short runs this weekend, then back on it next week. Must. Do. Hill. Reps. !  G
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Apr 2015
10:03am, 13 Apr 2015
904 posts
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RedWineRunner
I've had a ridiculously easy week after the big long run last weekend. I started the run with a bit of a cold and I knew that a massive long day in the hills would pretty much guarantee it turned into a stinker. True to form, I was knocked out in a snotty mess until Thursday and I only did a teeny 4 mile run on Friday the whole week! Lots of walking around London this weekend though, and dancing, which is totally cross training.
I also did an advanced hot yoga class which totally kicked my backside. Whilst I was tied in knots, sweating my ass off, thinking I was going to die, I had a bit of a thought revelation about WHW race prep. At times lately I was a bit concerned about having not trained as 'perfectly' as some people (either by less mileage, less consistent, less time on the route etc) even though I know every journey to the start is different. I realised that the physical training for me is almost complete and that there's not that much more to be done - I have the Fling to do next weekend, and a big back-to-back weekend in May, and in between will be careful recovery and maintenance. As far as I'm concerned there is now no more room for mileage stuffing and it's now all about mental preparation. When I do things like that tough yoga class and push through to complete it even though I feel AWFUL, that's getting me tougher for WHW race. Rather than knocking out 70-80 mile weeks in May I'd rather spend the time working on specific areas - leg strength, core strength, etc. Marginal gains and all that. There's definitely a blog to be written on this!
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Apr 2015
10:59am, 13 Apr 2015
24,473 posts
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HappyG(rrr)
The Fling is going to be great prep for you R, and for all others doing it in prep for WHW. And I agree, the "attitude" of toughing it out when knack'd is as much what's needed as the training miles. I did 7.5 on Sat and 10.5 on Sun, so how is that decent training? Well it is, because I was still fatigued from Sat G2E race, so
a. I went out at all
b. I went slowly and that's the right recovery attitude and actually closer to WHW pace anyway
c. I did some visualisation (I think it's really useful, personally, not just mumbo jumbo, but I know it's not everyone's cup of tea) of the tough bits in WHW, meeting my crew at CPs, the finish of course etc.
d. I deliberately chose a hill in one bit of the Pentlands run and walked up it, arms pumping etc (I am rubbish at walking up hills)
e. At 8 miles, it felt like 18 and I was still moving!
So it's not all about the "big" miles, I totally get that.
Having said that, for me, I have 5 big weeks left. I build up for next 4 (while you lot are all Flinging), then a rest week while we travel the country to pick up my Kiwi niece who will be living with us for a few months. Then the final big one is WHW training weekend end of May.
Big for me means weeks going from 62 to 81, weekends from 42 to 63. But that's just me and what I need for my training and confidence. And of course, as I answered to santa earlier, I don't have the hills, distance and ultra background that some of you do, so I have further to travel.
Oh, and I must start my hill reps. I really don't enjoy them. I like doing speed reps (intervals) cos it's fun, running like a kid! But hill reps are just slow, hard, repeat. And the girls and even older ladies at our club are better at it than me. A salutary lesson! G
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Apr 2015
12:18pm, 13 Apr 2015
71,574 posts
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santababy
i also visualise myself. everytme i'm out on long run i think hpw im going to feel when coming into CP's etc i have fling then whw weekend left to do as big ones, thats it, taking it easy in between
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Apr 2015
12:20pm, 13 Apr 2015
38 posts
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Sjjh
Sounds like a good week back G.
When doing your hill reps don't neglect running downhill fast/hard on some of those sessions. Walk/jog very easy to the top and smash it down, this will help your quads prepare for the long descents, like coming off the top of the devils and into Kinlochleven, and as you come into Fort William on the forest road having tore up the course.
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Apr 2015
1:05pm, 13 Apr 2015
24,475 posts
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HappyG(rrr)
Glad to hear sants does visualisation too. I think it all helps.
Thanks Sjjh, good tip. Though actually, I'm ok on downhill, my quads survive not too badly. It's uphill and glutes, hams and to a lesser extent calves that suffer.
Here's a question - what proportion of the WHW do you think you will walk (or did walk, if you've done it before)?
I was trying to work it out and for the time I'm hoping to do, I think I may be walking nearly 50% of the time (so only c. 1/3 of the distance, maybe 30 miles). If you look at it like that, it's a huge percentage. Given that I don't do much/any hill walking, you can see why it's my walking muscles that suffer so badly when I'm doing the long stuff!
And why those from strong hill walking background do so well! G
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Apr 2015
1:12pm, 13 Apr 2015
71,577 posts
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santababy
i walked pretty much every hill. and a lot of rannoch moor, i ran more on lairig than i did on rannoch
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Apr 2015
2:00pm, 13 Apr 2015
2,585 posts
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STOOSH
I'm walking all 95m or 96 to the pub at end of may, I'll let you know then G
Love the whw so I can expect to be applying for full race within the next 5yrs. I've run all of the route to Kingshouse but not all at once and will sample a bit of the other bit in the relay so may have to do a wee day trip in the summer to cover the rest.
It's certainly good to see so many varied approaches to training for the whw race...Gives the likes of me and any other newbies aspiring to run it in the future food for thought
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Apr 2015
2:03pm, 13 Apr 2015
6,479 posts
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mrs shanksi
I ran all of Rannoch and only a few miles of Lairig so need to run more of the last section this year.
I also visualise. I'm thinking of the leisure centre almost constantly by about halfway!
RWR I think your training is fine and you'll do well. Just keep thinking positively ☺
I'm really looking forward to the Fling then we're doing a lochnagar run then taking it easy. Can't wait!
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Apr 2015
2:32pm, 13 Apr 2015
71,579 posts
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santababy
Only time I've ran all of Rannoch moor is couple weeks ago, well done mrsS it's blooming hilly
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