Training Log Archive: murraystraining

***warning - epic write up. Skip to bottom for a one paragraph summary!***

Jungfrau Marathon inc World Long Distance Mountain Running Championships. 

Km 1-5 (580m-580m): the parade lap
A flat circuit of central Interlaken. It would have been easy to get carried away here, dragged off to an overly quick pace so I really focussed on keeping it steady. Then plan for the start was to keep the pace between 3:35&3:45/km - around the pace I ran the flat sections of Snowdonia Marathon last year. As expected this felt slow and I was way back in the race - last of the Scots. In the fifth km I moved up a little to join a group of 15 or so with a couple of Welsh and English guys in it - hence the slightly faster km split I guess. All feeling good!
3:42 -3:37-3:40-3:39-3:31 (18:09)

Km6-10 (580-590m): the flat transition.
More flat road running, out of town and across the valley to Wilderswil at the head of the valley. Running with the 'British Bunch' for a while, catching up with Andy Davies and Chris Steele. Kenny Richmond of Scotland was about 50m ahead of us, on his own but the other Scots (Joe and Robbie) had long since vanished into the distance. The pace started to drop a little, I noticed a 3:50 at one point so I moved to the front of the group and picked it up a bit. No one came with me so I focussed on gradually pulling in Kenny. I caught him at the 10km mark, which I hit bang on target. First job done, now it starts to get a bit more interesting.  
3:44-3:40-3:44-3:48-3:41 (18:40/36:48)

Km 11-15 (590-680m): the gradual ascent
At Wilderswil the course turns off the main plain around Interlaken and starts the gradual climb up the valley towards the imposing peaks of the Eiger, Mönch and Jungfrau. Although the finish at Kleine Scheidegg was out of sight there was definite sense of dread as the cliffs it sits far above came into view through the morning haze, a long way away and a lot higher than we were right then. The climb starts gently here, on back roads and farm tracks beside the mountain railway line. Rather than looking at pace I switched to heart rate here with an aim of staying in the 160s. Having left Kenny on the gentle climb I started pulling more runners in, gradually and without wasting effort and staying within my HR target. On a few gentle downhills I held back a little, conserving as much energy and leg muscle for the bigger challenges ahead. 
4:08-3:52-3:55-3:47-3:47 (19:29/56:17)

Km16-20 (680-750m): the riverside path to Lauterbrunnen. 
Very similar to the previous 5km (thinking back a day later I can barely distinguish them). It was starting to become a bit harder work but still I was passing people and no one was passing me. The main difference was that now I was passing national team vests rather than 'punters' (with no numbers on their backs) and 'punter-elites' (with elite numbers but not representing their country).
3:45-3:58-4:09-3:45-4:07 (76:03)

Km:21-25 (750-750m): Lauterbrunnen->Lauterbrunnen, the calm before the storm
Through half way in 1:21:10, a little slower than planned but the hills had slowed me more than I'd anticipated. The plan for this little loop past Lauterbrunnen was to get through it feeling as good as possible for the start of the climb proper. As it turned out as soon as the path flattened out after climbing through the town I felt pretty good. A small group had gathered behind me but no one passed me and around 24km I saw Joe around 200m ahead (apparently having paused for a comfort break) which gave me a bit of a boost. I had no idea of my position here so it was good to see a familiar vest not too far ahead. 
4:53+2:32(satellites lost)-3:52-3:39-3:34 (18:31/94:34)

Km26-30 (750-1250m): Steep Climb to Wengen
This is where it starts to get interesting. Km27&28 are the steepest of the race as you zig zag up a hiking path. Someone in a chalet in the woods was playing Pink Floyd's 'The Wall' at full volume! I saw the funny side, I'm sure others didnt! I'd set myself the target HR of 170 for this section but it was taking 175 just to keep running so I just went with that - far too early for walking. One guy, who we'll call 'HairGelMan', stormed past but the rest of the small group I'd been with fell back as I kept plugging away up the hill. After 2km of steep climbing we were back on Tarmac and more gentle gradients up to the centre of Wengen. On a switchback bend I saw Joe had moved through the pack he was chasing and I bellowed him a big 'HBT!' of support. HairGelMan was still in sight, halfway between me and Joe's group. 
The atmosphere going through Wengen was incredible, the street was packed and there were bands and cowbells ringing out the whole length of the high street. Fortunately I was able to pick out Angela to restock on gels - fuelling is critical in a race like this and the gels at the drinks points were fairly icky. First 2.5 Arthurs Seats done - just 4.5 to go!
3:42-7:33-9:11-4:22-5:15 (30:06/2:04:40)

Km30-35 (1250-1750m) Still climbing...
Up up up. After the buzz of Wengen the path turned into a forest road and continued to climb past ski lifts and chalets. Maybe even the famous Hönigschuss from the Lauberhorn DH course? I thought I'd seen it when I recce'd this section but didn't notice it in the race. The big mountains are now out of sight round the corner but as you climb higher the views get ever better. One great view (for me at least) was when Joe and Rob Samuels appeared not far ahead. However shortly before I caught them Andy Davies came past like an absolute steam train - one minute he was 100m back, next with me then gone off up the hill and out of sight! Incredible climbing. 
4:21-4:41-6:31-5:21-6:01 (26:56/2:31:36)

Km36-40.8(1750-2200m): Climbing higher
Passing Wengen at 30km I'd heard I was in 36th and I passed a few more in the next 5km including a Mexican and Joe and Rob so I knew I was heading towards a respectable position. As we turned the corner and the vista of the three big mountains opened up there was another surprise - last years runner up Huw Lobb plodding up the hill, a broken man. I was still feeling strong, maintaining a steady pace and climbing well - and now I'm ahead of the entire English team. 
At 1850m there is a short descent to Wixi then the final climb begins. Just an Arthur's Seat to go. The forest road has given way to a rocky rough mountain path. I pass an American at the bottom then get a German and punter-elite Englishman in my sights. At this point someone said I was in 25th. Nice. I'm not going to say I was feeling good or fresh at this point, but it was no problem to keep running and the gaps ahead of me were definitely closing. However as I moved to pass the German I slipped and lost my footing. It didn't happen straight away but I think this caused the first fingers of cramp to start to shoot into my legs and sure enough, a couple of minutes later I was doubled over in agony and reduced to a crawl. Rob, who had tucked in behind me for the last few km, came back past as did the German and a couple of others. There is only 50m left to climb though and everyone is suffering a bit so it's time to power walk up the final moraine to the famous bagpiper at 2200m. This was pure unadulterated agony but with a mile of (gentle) downhill to the finish I had to hope that it would pass and I could pick some places up then. 
4:27-4:49-5:34-4:49-9:03 (28:44/3:00:20)
+10:49 to the high point

Km40.8-42.2 (2200-2100m): Wheeeeeee!
Over the top. Start running. Legs working. Narrow path. Past one. Past another. Another small climb. Russian in cramp. Suisse who can't run downhill. Just letting go. Stretching out. Cramp at bay. Rob the only one left ahead. Can't catch him in time. He crosses in 20th. 21st for me. Three hours sixteen minutes and eight seconds of wonderful solid alpine running and great racing. Done. 
3:51
3:03(pace)

So in short: bang on target at start, passed people all the way then blew up with 5mins left to climb but recovered all the lost places on the short descent. I honestly don't think I could have got more out of myself today. 

C • Epic.. 11

Soaking up the pre (women's) race atmosphere in Interlaken.

C • It's a hard life, but someb... 1

Coates Cres Gdns place. Water of Leith.

Clyde St (the bus station) and Coalhill (Leith)

Cluanie Cres Drive Gdns Place Terrace. Saving myself.

It's all about the Dalkeith railway. 12 mile progression run with Ross H and Ray. Nice run.
Started 4:15 pace, finished 3:05s.

Mile with ray then back to the office from his house. Refuelled on Illegal Jacks Carnitas Burritos. Yum.

12 hour day in spreadsheetworld. It wouldve been easy to skip this run but I felt so much better for getting out. Cloverfoot Cotts.

Shuffling round Harrison park.

Shuffling round the meadows.