The Edinburgh North Berwick Road Race: A Marshal's Eye View

The Edinburgh to North Berwick Road Race is a cracker, a real legend of a race.  49 years old this year, it's not always been a 20 miler - it's been various distances, including a marathon. It's a race with a fascinating history.

I'd love to run it one day, but I doubt I ever will. It's a lovely route along the East Lothian coastline from Portobello Promenade finishing on Elcho Green, beachside North Berwick. It's 20 miles in early May at the perfect time for quite a few marathons. So what's not to like? Well, the race has a 3hr 30 minute cut off time and that's a bit beyond me I'm afraid.

But there's more than one way to participate in a race... Races don't just happen by magic there's a lot of organisation goes on to make it all work, so when I was asked to be a marshal by Neil, a fellow North Berwick Chi Runner, I said yes. Neil, Claire, David and Stuart (my fellow marshals) had all marshalled the Dunbar 10k a few weeks ago. I ran it and they and their colleagues had really helped me get round so it was great to give something back.

The fastest runners arrive in North Berwick in under 2 hours, so at 12.30,  Kirsty the organiser from Active East Lothian and us 5  local marshals were out staking the last few yards of the route to keep tired runners off the putting green.  A table of water at the end and we were ready to head off to our stands.

Although the route is pretty special, the last bit of the race down hill onto Elcho Green and the finish line must have been awful for tired runners this year. Despite assurances that the temporary roadworks would be completed, they were still full-on.  This meant that the almost final stretch only had 1 pavement along with temporary traffic lights for the single line of traffic going up and down a steep hill. We had marshals at the top of the hill by the traffic lights and 2 of us by the roadworks to cover the most tricky and congested spots.

The  first of the 212 runners to complete the race ran past well within 2 hours looking strong. Runners were quite spread out which helped a lot as children with scooters, babies in prams, people in wheelchairs, golfers with buggies and families and friends of the approaching runners shared the narrow pavement with runners nearing the end of the journey. Somehow everyone got through without mishap and usually with a smile. Most runners were very understanding when an older person got a bit confused about which way to move or when the bus released a blast of fumes as they ran past

I alternated between cheering on the runners, checking they didn't take the wrong turn, answering questions from pedestrians and asking people to watch out for the runners behind them. Most of the passing and watching public were lovely, rushing to clear the path, standing back to let the runners through and giving them a cheery wave.  Quite a few locals and visitors asked what the race was and how far runners had run; some had even done it in previous years. Not everyone of course was sweet tempered and smiling, and one or two were quite rude, but the vast majority of people were at worst happy to accommodate the run and at best pretty impressed and inspired by it.

Running form and style varied greatly, what struck me most was that legs can look tired in myriad different ways. There were people running down the hill as smooth and slick as as silk, looking as if they could run for ever; others looked like their hips were about to dislocate; some runners ran as if their feet were on fire (they probably were!). I know my form at this stage would have completely broken down well before now, and I'd be running like a half shut knife, bent in the middle; a salutory lesson indeed.

The last person came in followed closely by the back marker and then we headed to the finishing line, dismantling the posts as we went.  A group of friends were gathered round the end, their little ones playing with the plastic tape as if they were crossing the tape at the Olympics. One day it might be them running here with their parents watching them cross the line. I do hope so, it'd be nice to think they'll be round for the 100th anniversary of the race.

Marshalling is not as good as running, but I was surprised how much I enjoyed it and the time flew by. And of course without voluntary marshals, races wouldn't work and they'd certainly not be as much fun.  So I'm pretty sure that my first marshalling experience won't be my last.

One way or another I want to be part of the Edinburgh North Berwick Road Race on its 50th birthday next year - if I'm spared and well of course.

Hope you've had a good racing weekend.

Take care

Suex

The Dunbar 10K - Small is Beautiful

This year's running plan includes a number of races of different lengths. No personal bests, no big goals, I just want a bit of structure and more race experience.  Races are good discipline - they make me run harder and faster than I do if left to my own devices and I usually feel pretty good afterwards. Plus they make me sociable and remind me that being a runner is more than just running.

Yesterday I ran my first Dunbar 10k. I really enjoyed it, the whole event captured so much of what I like best about running in races.  Small, local, human sized with plenty of space to run my race my way. There were probably about 300 folk signed up (going by the vest numbers). Lots of people seemed to come from running clubs and there was a very healthy looking mix of ages, shapes and sizes. I was one of many older women which was great as well as being a good kick up the bum for thinking that age needs to slow you down!

I drove over and got there in good time to catch the end of the preceding 3k and junior races. It's great to see young runners and believe me some of them were very young. They had by far the best medals I've ever seen and environmentally friendly too. Sadly these were only for the younger runners!

I hadn't expected to know anyone at the race, but it was great to bump into Claire, Stuart and Neil from North Berwick and there was a lovely friendly feel about the whole thing. I hovered round waiting for people to gather at the starting line just in case I missed it or somehow got lost (yes I know it's not rational, but I get nervous). I had a long wait - this is what the start looked like 10 minutes before the start.

Things looked a bit different looking the other way as multi-hued runners milled about.

A few minutes later we were all huddled round the start and we set off bang on time. I was at the back which is where I stayed all the way through only moving up the pack marginally. I set my pace and stuck with it; 180 bpm, focussed on glutes and posture.

The race was pretty flat to start off with, running through a housing estate and then under the A1 onto quiet roads and farm tracks. I could see the bright tops of the front runners in the distance. A longish incline took us up to the 3.5k point. I thought of Jon Burdon on the autumn Chi Training course and did my lean, shortened my steps and got my arms going. Little steps, big breaths and a lot of sweatiness and I reached the top just before my lungs packed in. The view was worth it. From the flat bit at the top of the run you can see right across the Forth to the Bass Rock and beyond, it would have been criminal not to take that view in. Look at those ploughed fields - I do admire great ploughing!

After a flat km along the top it was downhill back towards the A1 and then back under the road. A short loop round was probably the worse bit of the race as I couldn't see the turnaround point until I was quite close to it and it felt like it went on forever, but then we headed back along a quiet road and path towards the sports centre. The last bit was through a nice bit of woodland.  As I ran towards the finish line I felt I was running quite well considering I was knackered. My form was not too bad, nothing hurt and I managed a sprint at the end.

A goodie bag with something for everyone - snack bar, water, crisps and a small beer (!) followed by tea and sarnies in the hall. You can tell Belhaven Brewery is just up the road!

I finished in 1.04 hours - 10 minutes longer than my previous pb. I was 203 out of about 212, 70th in my gender and 9th in my age/gender category which feels quite good - but I suspect 9th out of 9! However, none of this matters a jot as long as I can do it.

It was the first time I'd run this far since last year's marathon. I was delighted that nothing hurt at all, despite me pushing things a bit and no aches or pains the next day. However, I do need to build capacity and stamina.

Despite being right at the end, I got a really friendly welcome from the marshals and helpers at the finish line - special thanks to Claire and Stuart for your smiley friendly faces. I hope I didn't worry Neil too much with my end of race red face and gasping, I remember at primary school I got stopped from running in events because I do go a worrying shade of purple when I push it.

The Dunbar 10k is a delightful, friendly and well organised race. Every bit of it worked like clockwork, the marshals were great, so encouraging and smiley which is just wonderful when you're slogging at the back of the pack like me.  It's definitely one I want to do again.

Now I have to decide what race to do next. I quite fancy the Haddington half in August, despite tales that the  hill at about mile 10 is a killer. My experience so far is that in smaller races I'm definitely one of the slowest finishers so that might mean that if I do the Haddington one and walk a bit up the hill I get home after they've all packed up. I don't mind being last but I do worry about keeping marshals etc out too long.  I need to think a bit about my plans.

The next event is the Chi Running Camp in May which I'm really looking forward to.

Hope you're running is going well

Take care

Suex

Running with Herons: Recovery Week 3

Recovery run week 3 and I'm starting to feel like a runner again. Last week really took me up a level and this week I felt like a different person when I donned my kit and headed out.

That first moment of hitting the beach is always breathtaking. Whether it's summer or winter, morning or evening, it's magical. I never get tired of that first sight of the Bass Rock on a run. I read some research that said people define 'home' in different ways. For some, home is when they get through their own front door. For others, it's when they arrive in their own country. For me, it's when I see the Bass Rock from any angle, by train, by car, by run. I love the Rock best when it's white, then I know it's covered in gannets and gannets always make me happy.

This week low tide's been very low and so the beach has been enormous: great rocky outcrops with oases of sand scattered between. It's something else to run on sand that a few hours ago was covered by sea; sand we only see when the tide's way, way out.


There's a lot of bird life when the tide's out, especially early morning and it's noisy out there. No need for the ipod on morning runs on the beach.  Both days I've arrived at the wee estuary at the same time as a flock of seagulls (cue 1980s flashback). What a racket!  As the gulls gathered, they rose to greet each other squawking and calling, before settling down to look out to sea and harass the oystercatchers.

There's loads of birds early morning on the beach; angry black headed gulls; startled oyster catchers,  curlews sounding like childhood. But this week I've been lucky enough to see the herons.

The first heron was on my run out. A large bird, invisible until the moment something tells you that's a heron over there. He was sitting on a rock looking like he was gazing out to sea. Not a muscle moved. I slowed down to try and not startle him. He was still sitting there when I came back.  I slowed down again as I went past and as I came round the corner, I saw a smaller adult (Mum?) and what I think was a young bird being taught to fish. They were off too quick for me to get a snap, the young bird ungainly in its rush to get to safety.

Herons have such a quality of stillness about them; even taking off these birds are so elegant, so unhurried (usually). Herons make you want to stand still and reflect on the world.  I always feel special when I've seen one. When I got home I had a Google and found out that in Native American mythology, herons are about independence, being open to change and following non traditional ways. They offer the gift of balance, allowing you to perform many tasks at the same time.  That sounds like most runners I know, we're pretty independent and not exactly run of the mill folk.

I know change is the only constant, but I'm in big change mode at the moment and running is a big part of it. As a woman of a certain age, I'm having physical and emotional changes to deal with and running helps.  I can't tell if I'm having a hot flush when I'm running - result! I've been having acupuncture, initially for the menopause symptoms, but  I'm also getting my post bursitis hip rehab sorted too. That's all about strengthening the ability of my hips to balance my left and right sides and my asymmetric body.  As Ming  uses her magic needles, my hip pain has all gone now and it's helped me identify a tightness in my psoas muscle.  I've now got myself a set of Yoga moves to stretch out my psoas and strengthen my hips and create more balance.  Running has become part of my hip recovery not a cause of injury. Of course acupuncture and Chi Running share similar values and philosophies.


I've done two runs this week, each with 4x5 minute runs with 1 minute walks in between.  My second run was over 3 miles - the first time in ages - and it felt good, I started to feel I might be able to run without stopping soon.  I was delighted to realise that I've been so focussed on how long I run, I haven't once looked at the pace on my Garmin. That felt like a real achievement!

Instead of a third run,  Ali and I did a ten mile walk on Saturday walking from Gullane to North Berwick. A beautiful day and it's so great to see our beaches being used. There were walkers, strollers, rowers, paddle boarders and cyclists with those fat tyres - and of course dog walkers and runners and sandcastle builders with the odd barbecue thrown in. Something for everyone.

We had a delightful lunch at the Direlton Gallery - great soup and sarnies and always an excellent cup of tea. What more could you ask?

Next week is 2x10 minutes with 1 minute rest.  After that I should be able to do 20 minutes without stopping. And after that I'm back to being a normal runner again - whatever that is!

Have a great week, take care and good running!

Suex

Back on the bench...

Well, seems like I was right to call canny and not push through the pain barrier. Thanks to a mid week visit to Pam at PhysioPlus (Hi Pam!) that niggling not quite right sorta feeling in the hip has been diagnosed as a trochanteric bursitis. That's inflammation of that knobbly bit on the outside of your hip that crunches on the gym floor when you're doing clamshells. It's one problem I never had when I was overweight! Despite taking it easy and cutting the running right down, that hip just kept on niggling.  It didn't hurt when I did things and didn't always hurt after a run or spin class. It did hurt after running for the train with a heavy rucksack (the joys of modern work practices!). But when a yoga class had me in agony and left me feeling jangled and not right afterwards, I knew there was something that needed sorted out. That's one of my favourite things about yoga, there's no place to hide when things are out of synch, you just know.

Luckily it's fixable, I just have to rest for a few weeks and then gradually build up my exercises again.  Nothing like the calf tear where I had no idea what caused it till months afterwards.

Of course it's irritating not to be able to run in this lovely weather when the beach is soo inviting, and our walking holiday will be a bit different than planned.  It's even more annoying that I can't spin or cross train or do anything that involves lying on my side. Its a bloody nuisance that walking hurts if I do too much or carry heavy things. I can't stand for long either and sitting - well even that hurts!  And an injury that isn't helped my yoga or Pilates? Now that does not compute. Sometimes it's good to have a good moan!

But I don't have much to complain about, a few weeks and some changes and I'll be right as rain. It makes sense that it's the hips that are in the firing line now as that's where I used to get aches and pains when I first started running. When I first hit the tarmac, I used to get a sore lower back which I now know was because I was sticking my butt out (as physio Judith explained to me, equinnus foot goes with an S-shaped spine).  Then it was the calf, then the foot, then the knee and now back up to the hip. It's all gone full circle and every time I've identified a weakspot, I've worked to correct the form, strengthen the weaker bits and stop doing what aggravates it. I suspect this cycle will keep going as long as I choose not to give in and sit and watch tv!

So I'm making the most of not being able to exercise and looking at some re balancing.  I met a dear friend for lunch at the The Rocks in Dunbar (such good food and fab company!) - that's the pic at the top. I've played with the cats and enjoyed watching them discover how to get onto the shed roof. They're still mastering bird watching with very little obvious sign of actually catching anything but I'm enjoying watching them learn - lessons for me too there I think. That's Dougal at the top - he is quite magnificent and Hamish below who is unbelievably cute. Both mad as hatters as indeed are all cats.

I've done some pottering in the garden and finally got my sweet peas in and my asparagus staked. I have 2 asparagus spears, but it's too young a plant to provide anything to eat just yet. The birds are well fed and the plants are watered.

I even got time to get to The Abbey's strawberry tea. That's Mum's wonderful residential home, and no running meant I had time to go and help out on the tombola. It was a really lovely afternoon with lots of relatives and friends gathering round the residents and what a lovely bunch of folk they are. The Staff are quite wonderful and do all they can to make Mum's and her chum's lives about living not existing.  The place is currently fixated with the emergence of a clutch of young chickens from eggs incubated in the hall. There's been a buzz every time one hatched out and there's always someone sitting watching them.  It doesn't take much kindness to transform a life.

So  I'm back on the bench, waiting to get back to form, trying to be positive about not being able to exercise when there is lovely sun and NO WIND. I know that I have a  tendency to rely on exercise as a crutch to get me through the hard times and keep my body in shape. Yet again I can't do that and yet again I must really learn to get to grips with it. But as the cats melt in the sun and I head off to potter in the garden, I count my blessings.

Hope you're all having a good week and have sun where you are, What must it be like to live somewhere where it's sunny all the time!

Take care

Suex

Just Run

I had such a wonderful long run this week. For the first time I got a glimmer of why folks want to run for a long time; I was a bit sad when I had to stop playing out and come in for my tea!

It hadn't started very well. I'd been struggling to fit my long run in this week with work and family stuff and making sure that my legs get at least a day's rest in between the runs. I was later starting than planned so would have to run on the road in the dark for the last bit.  I managed to get out of the door rather grumpy and discombobulated. (Aided by a massive push from Ali who could see I needed to go).

The tide times were a bit iffy, but there was a slot which gave me my 3 hours more or less; the weather was set fair and the wind only 12mph, positively balmy after recent gusty gusts. On the plus side, running later, I had plenty of time to fuel up (lack of fuel made last Saturday's run a not very nice experience) but

Despite all the niggly bits, it was a gloriously sunny afternoon, one of those East Coast days when the colours are sharp and bright. I love that combination of red soil, green fields, blue sky and golden sand. Enough wind to make sure the white horses pranced and to cool the brow: An afternoon for being outside and enjoying the beauty of where I live.

The tide was on its way in so I headed up the longest beach to Yellowcraigs and a couple of miles along the top, as far as the coastal path goes before you have to descend to what is now a rocky beach. I just took it slowly and focussed on my breathing and getting into a nice relaxed frame of mind. Running is so much easier when the weather is good!

I trotted up the beach nice and slow, steady pace, keeping fuelled. After 2 hours I was hungry and I more or less ate my own body weight in jelly babies (they did taste good). Then I trotted the other way up to the car park overlooking the town. Dusk was beginning to fall, but I'd set my heart on going over 15 miles so I went round various parks and up and down grassy bits ticking off the low impact miles. As darkness fell, the most beautiful sliver of moon appeared graced by the early stars. It was magical, I love that time of day. I realised the golf course would be empty by now (well it was almost dark!) so I slipped through the gate and ran alongside the ghostly greens, savouring being the only one out there. I felt good, so I decided to go for 17 miles so I can try 20 next weekend.

I did the last few miles on tarmac. I've been avoiding road running to reduce impact, but Pam from Abbeyhill Footcare said I could start building some in now I have more cushioning.  I more or less ran in ever decreasing circles for that last couple of miles. As I got to the end, I could feel my form was beginning to go especially round my lower back, so I know where to focus next run. I was also ravenously hungry.

I got home 3hours and 13 minutes later in the dark, having done my 17 miles. My lower back was a bit stiff and under my big toe a bit tender, but my knees, hamstrings, ankles and calves were all fine. Now that my different imbalances are accommodated, the pain comes from pushing the distance and it feels good.

I drank my chocolate protein milk, had some humous on toast, stretched and then had a lovely hot bath with my Christmas pressie of  Clarins bath stuff in it. After, I gave my legs a good pummel with Napier's massage oil - quite remarkable stuff.  I don't care what the science says, I am not an ice bath sort of person. When I finish my runs I'm usually chilled to the bone and need to get warmth back to my core.  By the time I'd had my dinner I was ready to sleep!

I so enjoyed that run. Something clicked about what makes running long appealing. I loved getting into that steady, regular trot, just running - one foot in front of the other over and over again.  It also helped to run with music for a change instead of Radio 4 podcasts (sorry Jenni Murray!).

I'm beginning to feel ready for the challenge of my first 20 miles next week and I have my tactics decided. That marathon is beginning to feel like a possibility. Toes crossed!

Running stats: overall mileage stayed at 33 and a bit miles this week. I did my usual 6 miles fairly quickly, a shorter middle run and then my 17 miles. My pace has much improved. I managed only one Yoga session (but it was Stacey who's really good), but I did lots of Pilates and leg-pummelling at home. I swear my thumbs are getting at least as much exercise as my legs!

Hope you've all had a good week running!

Take care

Suex

Running with gannets - and Jenni Murray!

I had such an amazing run yesterday. I was dithering about when to go and what to do first, but I made myself leave the house, leave the ironing and leave work NOW because it was sunny and the forecast was for rain later. I made myself go there and then and not put it off.  I am so glad I did what I told myself to do and got my priorities right.

I set off planning a long run, trying to keep up my distance so my rule is, just enjoy. I go where I want, as fast or slow as I want and that gets me in the right mind set. I then just see what happens and where my legs take me. The tide was out and the wind coming from the sea but I decided to head along the beach. The beach here is so lovely. Beaches are great places for almost anything and everything. I love watching dogs and some like to come and say hello, some want to play, some are clearly scared by me, but me and dogs, we run for the sheer joy of it and the joy of being alive.

And then as I looked out to sea I saw the gannets diving right next to the shore. It was magic, what a treat to see them so close. Ali and I  Love the Scottish Seabird Centre at North Berwick and have taken the boat out to the Bass Rock a couple of times to see the gannets close up. I can watch gannets diving all day, it is a most wonderful sight on many cliff and beach walks round here, but I have never seen them so close - feet away from me. They are beautiful birds with the most amazing lives. When they dive, they fold their wings like a missile and dive. It is some sight.  Gannets

(You won't have noticed but I have just spent 15 minutes looking at gannet pics to decide which to pick, I went for this even tho they're not flying.)

I had to watch them, this was too special a sight to just run past. I had to slow down, then I had to run sideways and I even tried to run backwards (very slowly!) so I could keep watching them. I ran up to the top car park which has an amazing view of the Bass Rock where the gannets live; every step of that hill was worth it. At the top I could see for miles along the Firth of Forth. Brilliant white gannets and their black tipped wings were clearly visible diving, flying low, circling round, going about their work. The Bass Rock goes white there are so many gannets on it and you can see thousands of them circling round it.

By the time I got back to the beach, the gannets had moved further out, avoiding the canoes I think. But today I was running with the gannets and so I headed off towards Tantallon Castle so I could keep the Bass Rock and gannets in view, I hardly noticed the running, I was up there with the gannets. How perfect does life get - gannets, warm East Lothian sun and fresh air and woman's hour on the ipod.  Does Jenni Murray know that she has run today!

But I couldn't run forever, and I had to head inland. As I turned off the road, in front of me was an enormous hare, looking at me. I could see it clocking me and deciding to shift sharpish, and I followed it up the track until it left me far behind.  Another treat.

I just ran until I stopped enjoying it and I'd done 14 miles, my longest run ever. I was tired but exhilarated and uplifted. The gannets and the hare were totally unexpected treats. I never thought that I'd see so much wildlife and such great views when I took up running. I am amazed how each time I run something unexpected happens. A problem is solved, a tension eased, a new sight, a new insight.  Yesterday was a very special run, one I will remember for ever, the day I ran with the gannets. And just think, I could have been ironing....

Take care

Sue