Ultra Disco Stu - Running on empty

Track session - brain training

2012-01-24T14:18:00.000-08:00

I've had a great last 3 runs to kick start my training for the Fellsman ultra at the end of April. This replaces the MK marathon that I've ditched. As part of my trainig I have decided to adopt a back to back long runs strategy at the weekend. So with this I got in two 14 milers on Sat and Sun. One on trails and one on the road. With a young family this is really the only way I can get in the mileage needed to train as I can't be out for 5-6hrs+ . So instead I'm up and out the door both days before 7am and back at a reasonable hour to join the family for breakfast. Has anyone else adopted and had success with B2B weekend runs as part of their training? Would be interested to know of they think it's as beneficial or more so than a single long run?

Anyway that was the weekend. I had Monday off then hit the track today. When I say track - think concrete oval in middle of an estate park but pleasant nevertheless and within a stones throw of my house so very handy. Any further way that this and I know I wouldn't have the motivation or see the need to run around in circles but as it there it seems a waste not to utilise it from time to time.

I didn't set out with any real intent on this run other than to run around the track for an hour. I wore the garmin but as usual I do this to look at the data after rather than during the run. I find the feedback on the effort you are putting into a particular run e.g. Mpm pace can actually effect your ability to continue at a said pace once you know especially when it's faster than you were expecting. This was certainly true today. So I ambled around the track not hanging about but in my mind perhaps clocking 7:30-7:00 mpm miles. I had the foo fighters blasting out on the mp3 which was a nice distraction as I'm not a fan of tracks generally. But I got in the zone and cranked out the laps (1/4 mile each).

I resisted checking the Garmin until I was quite certain I could be nearing the hour but without knowing exactly. I did a deal with myself to run another 4 laps (1 mile) before I checked. After those 4 laps I checked the numbers... Holy crap I was averaging 6.35 mpm and was 50 minutes. Unbelievable. Had I known the pace I was running earlier in my run I'm certain that my brain would have intrepreted this information as 'you are working too hard so slow down' but instead I was none the wiser. So then with 10 minutes remaining on the clock I put the hammer down and chased down both my furthest ever 1hr run and my quickest 10 miler. I felt great and it was effortless (why can't every run feel like this!!??). Whatever it was I want to bottle it! I hit 9.25 miles on the hour mark and completed 10 miles in 1:04.11. Two PBs in one run that I only decided to do on a whim because a meeting in London finished early. My mile splits were: 6.42 6.57 6.33 6.40 6.20 6.27 6.34 6.23 5.55 5.39. You can see where the hammer went down ;-D

The reason for this post is really to highlight the affect that external factors can have on our performance. These external factors include feedback from the garmin. Sometimes they are a blessing but most of the time I think they can actually hold you back and stop you reaching your full potential. The scientific evidence for this also backs up this theory - what's called the 'Central Govenor theory' which has demonstrated the huge control and influence that our brains have on our ability to push ourselves physically..... We all know that running is both a physical and mental game but i think we rarely put this knowledge into practice during training and probably only apply it in the race situation.

Ok I think I'm rambling now... Time to switch off the central govenor before it shuts down! Good night.

Marathoner or Ultra-runner?

2012-01-15T08:12:00.001-08:00

I ask this question in relation to the upcoming MK Marathon. I was geared up to commence training in the new year with the aim of achieving sub 3hrs on 29 April (a big aim and not one i'm sure I can achieve simply because of the training time required. The training has started but if I'm being honest my motivation to spend the next 14 weeks fixated on speed to achieve one goal simply isn't doing it for me. What's more, spending all (or most) of that time pounding out the miles on the roads isn't very appealing either.

And so enter the solution and the answer to the question posed above. Am I a marathon runner or Ultra runner? I'm an Ultra runner God damn it! And whilst Snowdonia was the exception to the rule when it comes to marathons with its stunning scenery and tough terrain most are dull and flat. I need more than that if I'm gonna stay motivated!

As all Ultra runners know the Ultra offers an altogether different challenge and one which I'd much rather get out of bed for over the next 14 weeks on the cold weekend mornings. So comes the solution to my dilemma - I'm ditching the MK marathon in favour of the Fellsman! I think it was fate that both events fell on the same day. Unusually so for the Fellsman which is usually in May. I ran this event in 2010 and it was quite simply awesome and definitely worth a return visit.

I feel a hundred times better having made this decision and am thoroughly looking forward to the prospect of hitting the trails again in ernest. Its been far to long. Another BIG factor to this decision (yet one that still has to play out) is the UTMB ballot which takes place this Friday! I have a 1 in 2ish chance of getting in and would be gutted if I don't. I hope fate will also deal me the right card here. If I do get into UTMB the build up to the Fellsman and the race itself will be a key component to my training. A road marathon on the other hand would have been complete folly! The Fellsman is 61 miles and 11000ft of climbing. UTMB is 104 miles and 30000ft of up, and so quite comparable.

What I'm not saying is that I won't pursue the sub 3hr marathon in the future. It is still a goal of mine but one that can wait. I'm a Ultra runner and right now I wanna run some trails! Bring it on.

Pednor 10 race report

2012-01-02T02:22:00.000-08:00

The last day of 2011 saw me and two fellow LBACers, Simon and Pete tow
the start line of the Pednor 10 with 115 other eager New Years Eve PB
chasers! This was my first 10 mile race and so a certain PB on the
cards ;-) The Pednor 10 is organised by the Chiltern Harriers and
starts in Chesham. The course 2 x 5 mile laps on rural country roads.
The loop was a very simple out and back with the first 2 miles going
straight out along a flat winding road which was followed by a big
sharp climb. The final 2.5 miles of the loop descends gently back to
the start where we did it all again!

For the 31st December it was a ridiculously barmy 12 degrees! Vest
weather for sure. Simon, Pete and I took our positions at the front of
the pack! Why not :-) Simon and Pete certainly had reason to be there
with their speed. I on the other hand was expecting to be a little way
behind them both. As expected Simon led out hard at 6 mpm pace with 5
or 6 other runners, followed by Pete with 2 other runners chasing not
far behind. I started at Pete's pace but soon dropped off realising I
wasn't going to be able to keep it going. I shuffled along at a more
sustainable 6:30 pace with a handful of other runners around me.

Simon soon disappeared into the distance and was sure to have an
awesome race. Pete continued to pull away and by the big hill at mile
2 he was gone. At this point I was caught by another runner who was
looking strong. He passed me before the hill but I pushed hard up the
hill to try and put some distance between us. That was to no avail as
he stretched out a gap on the flat at mile 3. Two weeks of no running
was starting to show. I held the gap for the remainder of the first lap.

Mile 3 to 5 was almost all gradually downhill with 2 sharper descents
where you could really let rip. I heard some heavy footsteps from
behind as another runner pushed hard past me on this section. I wasn't
going to let this runner go so easily though so hung in and stuck to
him like glue. The remainder of the first lap and the entire second
lap saw him and me jostle for position all the way. He would push and
then I would return the favour. This certainly helped both of us post
a faster time than would otherwise have been the case and kept other
runners behind us at bay.

I pushed hard up the hill on lap 2 and put quite a bit of distance
between us. However somewhat inevitably he again made it up on the
flat with is loud stomping gait. This was helped by me stopping at the
water station to drink from the cup without pouring it down me. I
still haven't mastered the ability to drink whilst on the run! I
latched back onto him as he passed and we continued to stay close. By
mile 9 he had pulled a gap which physically and perhaps mentally I
wasn't prepared to try and close again. I was already pushing hard to
stay with him throughout lap 2 and I was spent.

However the race wasn't over. A chap in a green chiltern harriers vest
was keen to make his mark at 'their' race. I was quite content with my
race and seemingly let him past without too much of a fight. It's one
of those race moments that you look back on after and think that
surely I could have stuck with him and pushed on. We were after all
less than 1/2 mile from the finish. However I didn't have anything
left as this photo proves.

‎2011 in numbers...

2012-01-01T08:56:00.000-08:00

Just 110 runs in 2011 covering 1,174 miles and averaging 11 miles per run (23 miles per week). Amazing this is only 2 runs on average per week.

My longest run was 101 miles and the shortest just 1 mile (on a treadmill). I only run 7 Ultras in the entire year and three of these were training runs (28m, 50k, 50k, 33.5m, 44m, 57m, 101,).

I burnt a total of 140,880 calories which is equivalent to munching through 478 mcdonalds cheeseburgers!! WOW that puts it in some perspective and makes you realise why we have such an obesity problem in the UK.

On the ElliptiGO I covered 2,467 miles in the year over 55 rides. averaging 45 miles per ride. This include the Chiltern100 which was actually 110 miles, and the Ride Around London which was 115 miles. Its not known exactly how many calories are burnt riding the ElliptiGO but it estimated to be around 2/3 of those when running. So that another 195,000 calories! Or 394 Big Macs!! :-O

So what can I read into these numbers. Well my first observation is how little running I've done during 2011. 2 runs per week was a bit of a shock. However the main factor in this has to be the cross-training on the ElliptiGO which I've thoroughly enjoyed and will continue into 2012. But I would still like to increase my running ever so slightly to get fitter, stronger and faster! I'm a big believer in quality over quantity though so think a average of 3 runs per weeks would be a very sensible and achievable target and should hopefully pay dividends.

Happy 2012 to everyone. May the wind be on your back!

Reflections on 2011 in running and life...

2011-12-24T03:02:00.001-08:00

Can it really be just 1 day to go until Christmas!? Well that can only mean only thing... its time once again to reflect back on what went well during the year and identify what one can build upon for an even better 2012.

2011 was really about three things - the ElliptiGO, the North Downs Way 100, and the birth of my son Jasper. The GO which was delivered almost to this day a year ago had a major impact on the way I trained in the lead up to the NDW100. Jasper also had a major impact too but for very different reasons!

I was running far less and cross training for the first time. Between January and June I logged just 24 miles per week on foot, and 64 miles on the GO. The results were that I stayed injury free all year and logged some new PBs at various distances.

January was the first Ultra of the year. The Winter Tanners. A very nice 50k trail run along the Surrey downs and up and over Box hill. A very enjoyable run to start the year finished in a leisurely 6hrs.

In March I upped the pace and raced the Leighton 10k. I trained well and was logging some high mileage on the ElliptiGO. It was one of those races where I just found my groove and everything went right. My time of 36:56 was my first official sub-40 minute 10k so I was well pleased with that. Not bad for an ultra plodder :-)

March also saw me return for the second year to compete in the SIS Lightning 12hr race. This year was without doubt the toughest race of the year which almost broke me but I battled through and learnt a lot from the experience.

In April along came little Jasper into our lifes. It was all change once again this time with 2 children vying for Daddy's attention. Would there be any time at all to run? It certainly reduced but you can always make time for the people and 'things' that you love.

In June was the Chiltern 100 cycle sportive which I rode on the ElliptiGO. An epic route and an epic day. Thoroughly enjoyable and all adding to my general fitness and training for NDW100. Finishing it also put my name on the ElliptiGO century list Hall of Fame alongside a select few including Dean Karnazes!

In July I went to Hungary with the family and convinced myself and my wife that I would serve me well to run for 5 consecutive days around a 1/3 mile loop of a local lake. The 5 day lakeside challenge as I called it consisted of 30 mins on Day 1, 1hr on Day 2, 2hrs on Day 3, 4hrs on Day 4 and 8hrs on Day 5. It was tough but so rewarding clocking up my first 100 mile training week. This is something I will definitely look at repeating this year in a similar but different format in the lead up to UTMB (perhaps involving a big hill!).

In August was the big one - my first 'proper' 100 mile race (I previously covered the distance in a 24hr race in 2010). The NDW100 was awesome and everything I had built it up to be in my mind. An epic challenge of signifcant proportions and a superbly organised event by new Race Director James Elson of 'Centurion Running'. James' approach really is to put the runner first before profit! I completed the course in 22:50 with my dad who was my pacer through the night making this a very special race. And to top it off an American style sub 24hr finishers belt buckle! Very Nice indeed.

In October was the goal marathon of the year - Snowdonia. This was hands down the best and most enjoyable marathon experience I have had to date. And this was despite it raining from start to finish. It's hard to compare Snowdonia with a big city marathon like London. The ONLY similarity is the distance covered but for me it was way better on so many levels. And to finally put the sub 3:30 marathon ghost to rest was the best part. 3:26 and 4 minutes faster than London! :-)

And finally December saw me complete in the Bedford half marathon. At the time it was a PB attempt but illness put pay to bettering my 2010 Royal Parks time of 1:27. However I still posted only my third sub-1:30 half which I was very pleased with on reflection.

So a good year with PBs at 10k, marathon and 100 miles. I would certainly have taken that at the beginning of the year. The big difference with my approach in 2011 was far less of a focus on clocking mileage. Out has gone the spreadsheet and an obsession with stats. Indeed I've focused on 'experiences' and running with more feeling. I didnt follow a single training plan during the year yet it seems to have served me well. My simple approach is quality over quantity in terms of the training miles that I do put in.

So what's in store for 2012?

Right now there are two goal races: The inalugral MK marathon on 29 April. The goal for this one is that with a solid 16 weeks of training ahead of me I will get close or under 3hrs. I think I have it in me but it remains to be seen if I can keep up the intensity of training over this length of time. The trails will also have to wait whilst I pound out the fast miles on the road.

And then its the big one! (dependant on me getting a place in the ballot drawn on 20th Jan) UTMB !!! If I do get in then my marathon training will quickly give way to trails and major hill training from May to the end of August. Whatever happens though I'm sure 2012 promises to be another year of discovery...

Bedford Half race report

2011-12-11T13:23:00.000-08:00

An extremely brief race report to cap 2012 (unless you count my
company Santa Dash on Wednesday that I'm organising).

Today was the Bedford Half Marathon. An insulating course with a few
good hills but some downs too! I had high hopes of finishing the year
with a PB but a bad chesty cough and cold all week meant I was toeing
the start line in less than ideal form. I was still intent in going
for it but wasn't sure what pace I was capable on.

Early on I recorded mile splits between 6:32 and 6:50 but by mid race
these had slipped to 7-7:10 pace and I was hanging on. Despite this I
gave it 110% and whilst knowing I wouldn't PB I still gave it
everything to record a descent time. Between mile 8 and 9 I was
starting to be passed. I had a choice: I could either continue to slow
down and watch as other disappeared into the distance or dig deep and
up my own pace. 2 chaps passed me with a lady tucked in right behind.
Immediately I made the decision to do the same and up my pace to stay
with them. I was putting in maximum effect to stay there but stay
there I did (for a while at least). When I finally lost them I picked
up another runner and used him to push on up the hills.

Mile 9 to 10 is all down hill and was great posting a 6:40 mile. The
final 3 miles are very flat. I was spent but still going. My final
mile was a 6:38 as I finished with a flourish and crossed the line in
1:29.52. Job done and great feeling that I didn't give up when I could
have easily have used feeling crap as an excuse for taking it easy
today.

Roll on 2012... Which depending on whether I get a place in the UTMB
ballot which opens this Friday could be quite a year!!!

Tribute to Nannie

2011-12-06T07:24:00.001-08:00

Dad asked me if wanted to say a few words about Nannie. I've never been the sort of person to say no, so I said sure thing. Where do I get this positive attitude from.... Well from Nannie of course. Nannie had so many special qualities that made her the very special person that we love so dearly, so I wanted to share just a few of these with you all today.

I've already mentioned her ever so positive and sunny outlook on life. She really was a girl who rarely got down in the dumps about anything. Even when finding out that she had Cancer she didnt change or feel sorry for herself. 'What will be will be' was Nannie's attitude and outlook on life and she took everything in her stride.

And then there is Nannie's honesty! She told it how it was even if her views were a little too honest at times! One example that illustrates this ever so well is baby names. In the last 3 years of Nannie's life she became the proud great-grandmother of 5 great-grandchildren.

That's 'great' in both senses of the word. She was so proud. But what was especially hard was finding baby names that Nannie approved of! It became a bit of a game between Stephen, Caroline and I when naming our children to find a name that Nannie liked because if she didn't she told you! But her grandchildren are equally strong minded just like Nannie so she always came around.

And then there was the time when I bought Nannie a garden ornament for her patio in Worthing. Whilst unwrapping it she said 'I really hope it's not a pig'. Of course having said that it was indeed a pig! But she smiled, we all laughed and she said a geniune thankyou. She cared so much more for other peoples feelings than her own and always put others ahead of herself.

Another great characteristic was Nannie's dress sense and demeanor. She was a very elligant lady and always carried herself so well and quite effortlessly. Something I most definitely didn't inherit!

And then there is Nannie's culinary skills which were on a par with Jamie Oliver. She made the most amazing roast potatoes in the world which had a crunch to them that 'Granny Smith' would be jealous of! Unfortunately though Nannie takes her secret roast potatoe recipe to her grave so I won't be appearing on Dragons Den anytime soon.

Anyone who knew Nannie will know that she was an extremely independent lady. Her independence was so important to her and is what she lived for in many ways. After her fall last year she lost this independence and couldn't drive. But she was a very determined lady and fought hard to get back her independence and used this as motivation to recover and get back behind the wheel at the age of 89! This is a quality that I can see in both our children Lili and Jasper, both are independent and they also love charging around the house in their cars.

Lastly there was Nannie generosity. She was generous in so many ways. With her time, with her money and with her love for her family. My childhood memories of how she looked after Grandad with such love and devotion when I'm sure everyone else would have given up on him is testament to this love, generosity and commitment to her family. I asked Nannie the day before she died what she is going to say to Grandad when she sees him. She replied that she will tell him that they have 5 beautiful great-grandchildren. Family was everything to her and she was everything to us. We will miss her ever so much. Thank you Nannie for everything you have given us.

St Albans XC race report

2011-12-05T14:29:00.000-08:00

It was the third cross country fixture in the Chiltern League on
Saturday. The hosts for this one were St Albans Striders and a new
course at Veralium Park. It was a tough course with mud and hills!!
Just how XC should be. The format for the mens senior race was 3 x 3k
laps.

It rained the night before which made for perfect XC conditions. The
spikes were coming out! Bring it on. As far as the LBAC senior mens
team was concerned we were a little light. Many of our fastest runners
were enjoying themselves out in Lanzarotte at the Club La Santa
running champs. This left the rest of us to dig in and put in a
performance that will give the club a fighting chance in the 2
remaining fixtures to remain in League 1 - something we are confident
we can do.

The gun went and I was off. The start was sloping downhill and this
was a good opportunity to get early position before the first climb. I
was running far too fast for a 9k but who cares... no pain no gain.
The first up hill revealed the extent of the muddy conditions. Quite
frankly if you weren't wearing spikes you would have struggled to even
make I up the hill! It was that bad!! - meaning it was great ;-)

Santa's Dash pics

2011-11-27T14:02:00.000-08:00

5 mile race & Santa's Dash Race Report

2011-11-27T13:51:00.000-08:00

I haven't blogged for a while as there hasn't been too much to report
but this week was different with two races - a company 5 mile race
that I organise which attracted 20 staff and the Leighton Santa's Dash
on Saturday which I volunteered to be the lead 'Christmas Pudding'!

First it was the 5 miler on Wednesday. Called the BRE 5 mile
Anniversary Run it has been running every year since 1980. My first
attempt at this event in 2003 saw me literually crawl over the finish
line in 43 minutes! It was the furthest I had ever run back then!!!
Fast forward 8 years and I was chasing a PB and trying to better my
2009 time of 29:40. 2010 had been run in Santa outfits and wasn't
taken so seriously but 2011 was different. I've done a bit of speed
training in the last few weeks to try and increase the leg turn over.
The pre-race favourite and winner if he turned up was colleague Glen
Watts. This kid (he's only 24 or so) has run a 66minute half marathon,
and ran this course last year in 24:42 which was a course record.

I pushed hard from the start and Glen was right there with me. He had
said before the race that he wasn't out to challenge his own record as
he had a hard race coming up on Saturday in the National XC
championship. So he was a true gent and paced me around the course for
the first half of the race. There was I giving it everything and
breathing really hard whilst Glen just jogged beside me not even
trying! He's not human!! I had a normal watch on just to check the
half way split and final time. I'm definitely of the opinion now that
seeing your actual pace whilst racing simply doesn't help. The half
way split was 13:58 which I've never done before. At this point Glen
started to pulled away and I did all I could to hang on as he edged
off into the distance. Those behind me were a minute or so behind by
this stage. The second half has a few climbs so it is slower. Despite
this I pushed on up the final hill and down the last 400m straight to
cross the line in 28:30. Better than I had ever hoped for and a PB by
1:10. Loving it. Glen finished in 27:15 taking it really easy and 3rd
place in 32 minutes went to George.

Next up was the Leighton Santa's Dash on Saturday. This was a bit of
fun which I ran last year coming third whilst pushing Lili in her
pushchair. This year I was approached by the organisers (Leighton Fun
Runners) and asked if I wanted to be the Christmas Pudding! This was
an ominous task as it required you to be the lead runner and stay
there! No pressure then. The photos pretty much tell the story. It was
a 2.5 mile course from the centre of town a short double loop around a
park and along a few roads below heading over the canal and looping
back into town. It was always gonna be hard and hard it was! I had
expected to be given a bit of a head start but that didn't happen so
as the Town Mayor started the race I had to sprint off the line like
Ussain Bolt as 45 or so Santa's gave chase. Despite the brisk start I
had company and the lad in 2nd place wasn't going to give up lightly.
Considering I had 2.5 miles to run the pace we were running which must
have been sub 5 mpm was not sustainable. I huffed and puffed all the
way around as I managed to grow the gap slowly but surely. It was soon
all over as the Christmad Pud give good. I was effectively the pace
maker so couldn't take the real victory which went to fellow LBAC
running Billy Mead who pushed me all the way from the start to the
finish. Well done Billy great running. Don't know my exact time but it
was definitely sub 14 minutes.

On Sunday I joined four fellow LBAC runners for a 13 mile offroad
jaunt in the countryside. A lovely morning with the sun shining and
wind blowing! Great times.

Watford XC Chiltern League race

2011-11-13T14:15:00.000-08:00

Yesterdays XC race at Watford was quite a bit different from the
running I have been doing of late. LBAC compete in the Chiltern League
which features 5 races between Oct and Feb. I missed the 1st race of
the season so this was my first XC outing this year... Just 2 weeks
after SNOD too, so no speed training for the best part of a month (or
two!) going into this race. It was an undulating/hilly 6 miler in
Cassiobury park, Watford. All XCs go out hard and this was no
different... The gun went and we were off joistling for position. I
found my pace and fell in line behind a few team mates. Tom and Pete
quickly pulled away though (both sub 3hr marathon runners) so I went
about my own race not getting too carried away as I knew it would
destroy me in the latter stages. As I was expected it was really tough
going and my breathing was really hard from start to finish. Partly
because I was less race fit and also because I was pushing so hard.
It's the only real way to race XC... you do pace it to some degree but
it's at a pace that you know can only be sustained for a very short
time. Hopefully for the length of the race but that remained to be seen.

The course consisted of a first larger loop and 2nd slightly shorter
one. Both loops however climbed the main hills which we would be
tackling twice. As I said I was pushing hard throughout and breathing
heavy. I was passed by a rush of runners on the first half of the
first loop but after that despite running right at the peak of what I
was capable of I held my own and didn't lose many more places. The
pattern went that I would past runners on the downs and the up hill
sections but I would get passed on the flats. For me this worked the
best.

By the second loop everyone was spent so it was just about hanging on
and digging deep, and dig deep I did. The final hill was a real killer
but I pushed hard spurred on by fellow female LBAC team mates and
picked off a few runners as I climbed up to the finish which is always
a very satisfying way to finish a XC. Gasping for all the oxygen I
could get I crossed the finish line in 38:58 minutes and seconds for
the 6.05 mile course (measured on a mates garmin). I was as good as
dead but so alive at the same time! I dunno what it is about XC racing
but there's nothing else like it that makes you work so damn hard and
push yourself to your limits. I love it. I think the fact that you are
racing for your team more so than yourself is a huge factor in it. You
just don't wanna let anyone down but competitively you also wanna get
as close to your team mates ahead of you too!!

I finished 4th LBAC runner out of the 12 of us that ran, and 121st out
of 359 senior men overall. Time to get training and improve that for
St Albans XC on 3rd December.

The other reason for needing to get some essential speed training in
is that I've recently agreed to assist in the Leighton Santa's Dash on
27th November. I will be dressed up in full Christmas Pudding costume
and chased down by 50+ Santa suited runners over a 5k course. The
shame of getting caught is not something I want to think about so I
must in effect win... no pressure then. I just hope that no serious
runners would enter a Santa's Dash!!...would they? :-O

More SNOD pics

2011-11-04T13:11:00.000-07:00

I won't apologise for ripping these photos off the marathonfoto
website. Their prices are absolutely scandalous! If they wanted to
attract more potential customers and real runners to buy their photos
they should charge sensible prices! And until they do I won't be
buying them.
>

Snowdonia Marathon Race Report

2011-10-30T10:14:00.000-07:00

The final slippery descent at 25.5m into Llanberis

Snowdonia Marathon... An insight into one of the toughest marathons in the UK...

The night before.... I arrived in Llanberis to meet up with Nick Ham who was my roomy for the weekend and had very kindly offered a share of his twin room (I had left booking accommodation far too late!) Our minds soon turned to food. There was one particular eatery in town where all the runners were heading - Pete's Eats!! One Fish & Chip supper later all washed down with a pint of tea and I was a happy boy. We retired to our hotel for the night - Padern Lake Hotel and despite the Karaoke party right beneath our room a reasonable nights rest was had.

Race morning... a bowl of porridge was the order of the day with OJ and coffee. I was saving myself for the full Welsh breakfast only if I PB'ed today. This would require me to run faster than London 2010 (my last marathon over 18 months ago) and go sub-3:30! was it on....? Hell yeah!!!!

Race conditions... This was the subject of much debate and discussion on the Runners World SNOD forum all through the previous week. Would it be dry, or wet, warm or cold, windy or still... It turned out to be all of the above and more!! This made for some difficult decisions on race gear. How many layers were too few or too much? Do I start with a jacket or not. Gloves and hat too?? Decisions decisions... One very good decision the night before at registration was the purchase of a Buff. This is essentially a piece of tubular cloth that can be worn in a variety of ways on the head or neck. It doesn't sound like much but it was probably the one best kit choices of all!! And stayed on my head throughout the race keeping me warm enough without overheating.

The Start... Nick and I made our way to the start line a short walk from the hotel. We bumped in to Jez Bragg on the way and had a good chat with him. Jez was a late entrant and using this race as training for The North Face Endurance Challenge in San Francisco in November. Jez would surely finish in the top 10 today. What a legend. We started right near the front... Was this wise? In hindsight... absolutely the right decision! And we may even get on TV as a result! Welsh channel S4C has an hour show covering the whole race on Sunday evening, and available online too. So take a look...

We timed our start perfectly and only had to hang around for 5 minutes or so before we were off!!! Long enough to frantically discussed whether to start with wind/rain proof jackets on or off. Decision made and they were off and packed away in our waist packs with our energy gels. It was a fast start and I covered the first 2 miles in 14 minutes... Oh heck slow down Stu... But that huge hill through the mountain pass ahead should do that for us! And it did....

The Rain... It chucked it down buckets from start to finish with the occasional break which lasted all of 5 minutes. The first climb up Llyn Peris pass was soooooo long and very wet and windy. If this was the face of things to come then it was going to be one hell of a battle. And this was the case as the rain simply didn't let up all race. But this race has gained a reputation for throwing everything it has at runners and you certainly don't leave dissappointed. I don't think snowdonia does 'dry and sunny'!

Oh the wind!!... And I'm not referring to my room mate Nick! ;-) The wind was relentless too but it was also on our back at times. It was both friend and foe but you soon learn to accept it and move on. And accept it I did and move on I did too well under a 7:30mpm pace.

And talking of pacing.... I made the decision to NOT where my garmin for this race :-O yes that's right no minute by minute feedback of how fast or slow I was going, no averages, no actuals, no bpms, no fear!!! I was gonna run this one by 'feel' alone. I don't want to be a slave to the watch that could potentially spoil my enjoyment of this epic race. I was set free from the shackles and relied soley on my trusty London marathon freebie watch. It worked a treat for so many reasons. 1- I didn't really know my marathon pace anyway so what use would the splits and instant feedback be to me, other than a cause of potential annoyance and frustration, 2 - on such an undulating course the splits would no doubt be all over the place as you either climb, descend or pump out the miles on the flats. So constantly checking your spilts is of no use. It was a great decision!

The scenery.... This marathon has the tag as one of the most scenic and beautiful races in the UK (certainly for a road marathon). It was truely breathtaking with sheer cliff faces rising on either side of you as if they were gazing down on us as we threaded our way up and over the mountain passes. These gave way to sweeping views of lakes, waterfalls, and open fields but mostly mist shrouded valleys and villages below. It was certainly a good distraction.

The support... The locals were out in full force despite the awful conditions. Each village and town that we went through had spectators waving, offering words of encouragement and support, handing out orange segments which I gratefully accepted, and generally boosting your morale. It was great and most definitely appreciated.

The hills... Oh the hills! Is this a PB course? Well you will have to wait and see for that ;-) but on paper it shouldn't be with over 2,500ft of equal ascent and descent. I can say with some certainty that you cannot make up the time lost on the climbs whilst descending. The first climb from around the 2 mile mark to 4 miles was emmense especially so early on in the race and with the driving side wind and rain. But it wasn't unjoyable! You just had to grin at what we were being subjected to, and put one foot in front of the other and continue climbing whilst taking in the stunning surroundings.

Off-roading... Trail on a road marathon I hear you say!! Yes that's right. The long descent down the first mountain pass took us eventually onto the first trail section which continued to weave down the mountain side with cliff tops and a lake to our right. It was a blast to run and I overtook many cautious runners perhaps not so use to running this type of terrain. I was loving it. The second bit of trail in the race was promised at the very end with a mile descent to the finish. I was looking forward to that!

Fuelling... I had 5 energy gels in my waist pack which worked an absolute treat. Sweatshop didn't have my normal GU gels so I opted for a new Powerbar gel made with real fruit juice instead and they had a real kick. The caffinated one was an instantanous pick me up that had me flying and had a dramatic effect on my positivity! I was even singing 'oh what a beautiful day'! Lol. The water stations were frequent and had bottled water, and energy drink. The Powerbar gel did need to be washed down with water so I used these stops to spreadout my gel intake. I took four in total at around 6, 10, 15 and 20 miles.

The flats... Despite it's reputation it isn't all hilly and there were also long stretches of flat road beside several lakes on route to eat up the middle miles. These miles had to be fast if I were to get under 3:30 because time was obviously lost on the climbs. The early flat stretches were easy going as I probably ran a sub 7:15/30 pace. As the miles wore on though even the flats were starting to tire the legs. The stretch between 17-22 miles which was flat/undulating was the toughest of the whole race. Strange that it was the flats and not the hills that turned out to be like this. Although perhaps understandable as the pace was so much quicker on the flats that it demanded a lot of effort to sustain it.

Half way split... I worked out before the race that I wanted to hit half way inbetween 1:35 and 1:38. Any slower than this and sub 3:30 was going to be extremely tough if not impossible. The second half of this race is slower than the half, no question. Negative splits were out the question with such a tough final climb in store at 22 miles. Anyway I hit half way in 1:38 which was remarkable considering I wasn't wearing a garmin! What pacing even if I don't say so myself. But it was at the bottom end of what I think I needed to run to be on for a PB so clearly the effort had only really just began.

Cameradaire Rules... It wasn't only the spectators that boosted morale. In the second half of the race I made the point to talk to those runners that had been within the same pack as me for quite some time now. One chap Paul who I said hello to just after halfway was also targetting sub 3:30 and had run this race before. I asked if he thought we were on for it and his confident response that he thought we could was an extra boost. If he thought we could and I did then what was stopping us from achieving our goal? With this we set about tackling the final half running together, whilst at other times I stretched ahead, and then a mile or so later Paul would do the same. So we were working well together to keep the pace going. This was great motivation and helped me to really believe that I could do it.

The final hill... And so we approached the final hill which loomed large and I had heard so much about from other peoples accounts. It is this hill which has broken many runners that have run SNOD and been reduced to a 15 minute per mile crawl up the two mile stretch. I certainly couldn't afford such a pace and had no intention of being beaten by it. I dug deep and gave it my all. I had 4 miles remaining and around 40 minutes to cover this distance. A 10 minute mile average seemed doable I thought to myself. I approached a chap in a '100 marathon club' vest who had previosuly passed me, and I asked whether he thought we were on for sub 3:30? His response was not as confident as Paul's was earlier who was now 200 or so metres ahead of me on the climb. With this grim prediction but fate still very much in my hands I set off up the hill with new vigour. After everything I had given to this point not letting up the pace once I was about to blow it with 4 miles to go. I grunted and shouted to myself to haul arse and make light work of this mere hill. I didn't count how many I passed on the way up but it must have been well into the 20's and not one passed me. I had made it to the 24 mile mark on top of the ridge and was looking forward to the final 'easy' 2 miles of descent to the finish. How wrong could I be...

The final descent... For a start the descent didn't start at 24 miles like I had thought and we continued to climb and undulate along the top of the ridge now on to trail. These weren't fast miles as I had hoped. When the descent did finally start it was far from easy. Road shoes on slippery grass, mud and rocks are not the ideal combo! It was now raining hard and it was a case of picking a line and getting down safely.

The 'fall'... WIPEOUT!! One second I was on my feet the next I was over on my left arm and arse sliding down on the rocks and mud. Ouch! No time to waste though and I bounced up quickly surveyed the damage and continued down. I overtook more runners on the way down this tricky part of trail and got back onto the tarmac road. The descending wasn't over though and this last part on road was extremely steep with my toes crushing into the end of my shoes. Applying the breaks was near impossible.

The finish line... it eventually flattened out and we were back in to the town of Llanberis. At this point I was now sprinting and wanting to go as much under sub 3:30 as possible which finally seemed to be a reality. I turned the corner, and another and another and there was the finishing arch ahead on the high street. I felt amazing. The pain was gone. I couldn't feel the rain anymore and I had finished. What an awesome marathon. The time on my watch was 3:26.51 :-) I dropped to my knees and kissed the ground - a bit dramatic you might think but there was a very good reason for doing this! My timing chip that was tied around my laces had come unstuck earlier in the race so I was now holding it in my hand and had been for the last 7 miles. So to make sure of an official finish and time. I placed the tag on both timing mats under the finish arch to be certain.

I collected my Welsh slate coaster from a volunteer and whooped with joy at what I had accomplished. In all honesty I had no idea if a PB was possible on this course and my training for this race wasn't exactly text book. With few long runs, little hill work and low mileage this all added to what was a great feeling at the finish. To better my London marathon time in Snowdonia on such an amazing course in such awful conditions was the icing on the cake.

Official chip time and position just in!!! 3:26.43. 115th position overall out of 1418 finishers.

Thoughts turn to Snowdonia Marathon

2011-10-25T00:52:00.001-07:00

So there's less than a week to go now until my big marathon of the year... Snowdonia in North Wales. My concern at this point is that I'm not nervous enough about the prospect of racing in one of the toughest marathons in the UK. I'm just looking forward to it emmensely :-)

In terms of training in the lead up to this its been a little hit and miss but this hasn't appeared to have dented my confidence. My goal in the summer when I turned my thoughts to this race was to go sub 3:30 which would be a marathon PB. I posted a 3:30.06 in London in 2010 and haven't raced a marathon since then. So where is my fitness now? That's the big question... Have I improved and if so by how much? I honestly do not know the answer to this one, which adds an extra bit of excitement to the race.

The Snowdonia course profile is reported to add anywhere between 10-25 minutes to a flat marathon time. A faster marathon runner would be at the bottom end of this scale with others somewhere in between. But its not an exact science and this is a mountain marathon of sorts so the weather and conditions will also play a large part.

For the record I'm hoping that i'm fit enough to run an equivalent 3:15 flat marathon time which may see me duck under by PB. But its a big unknown. At this point I thinking that I won't wear the Garmin as I really want to run by feel and with it being so undulating the course profile will largely take care of the pace. Wearing a garmin can also have a negative effect on your running by slowing you down unnecessarily. If for example I find myself running at a 7:15 mpm pace which feels really comfortable and sustainable but I see this on the garmin i'm liable to think... Oh that's a bit fast for a marathon i'd better slow down. Without the garmin i won't know and therefore my pace should be far more natural. The fact that I actually don't know what my marathon pace is adds to the arguement not to wear the garmin.

So a simple stopwatch will do the job just fine and allow me to check some mile splits from time to time. I think the half marathon spilt will be the crucial one and tell me whether i'm on for a sub 3:30. The second half is far tougher than the first so there will be no negative splits here. I would hope to go though the half between 1:35 and 1:40.

Between now and Saturday I think its a case of total rest with perhaps a short leg stretcher on Thursday and walk around some of the course on Friday in town.

Wish me luck!

Swanbourne Endeavour Pics

2011-10-24T13:23:00.000-07:00

Swanbourne Endeavour Race Report

2011-10-24T13:16:00.000-07:00

Well this was like no other 10km race I have ever entered! This was a
race with a difference with an array of barmy army obstacles along the
entire stretch of the route with a final finale which was simply
mental. I don't want to give away too much so get comfortable whilst I
walk/run you through the course and the race itself.

This was a team event and I was part of a 5 strong LBAC squad called
'This is NOT Champneys'. The team time would be the accumulation of
the 5 individual times combined. We had a mix of runners men and
women. With Snowdonia marathon just a week away I told myself that I
wouldn't race this one hard, but who am I kidding. I just don't know
the meaning of hanging back and I wanted to contribute to the team
effort and post a competitive time.

And so with the blast of a cannon to signal the start of this
'nautical themed' XC race we were off!! The first obstacle was right
ahead of us... Haybales that took us over a wall and off the
otherside. And then across a field ahead of us where I found myself
leading. There was no hanging back :-) The next set up was a large
field on an incline that they had roped off to create a maze of
shuttle runs down and back up, down and back up 5 times. This was
already spreading the field and by the end of the 5th shuttle run I
had opened a nice gap to 2nd place. Next up was a few more haybales
and some mud before entering a straight stretch with 2 or 3 pits
filled with water. These were taken at speed with about 2-3 steps into
the water before leaping out the other side. This signalled the start
of what was to come with a constant dunking in various 'water
features' on route.

The next memorable obstacle was a 50 metre crawl through mud along a
shallow gulley with barbed wire just above the head and bum! This
required a shuffle forward flat out on the stomach using the forearms
to pull yourself along the mud and stones with the legs being dragged
behind. I got the technique pretty good but it was really energy
zapping. I snagged my lyrca compression shorts once on the barbed wire
too but fortunately just a small hole resulted saving any embarassment
that would have been caused if it was any bigger! :-O

I eventually reached the end of the gulley and continued on my way for
a km or so along the side of fields. I noticed that I had gashed my
knee on the previous section either from dragging it along the ground
or from catching it on the barbed wire but thought nothing more of it.
Certainly no time to inspect the damage at this point.

My lead by this point had grown to around a minute. The next fun
section was along the length of a nettled filled narrow river which
was about 1-2ft deep. It must have gone on for well over 400 metres at
a guess, perhaps a bit more even as it wound it's way through dence
woodland. I listened out for any splashing from behind but all was
silent.

Out of the river and following the tape in the woods led to the next
obstacle which was a series of logs at waist height which you
alternated between going over and under. Sounds easy enough but the
legs were feeling it a little by this point. Past this and it was a
few more fields and down to the next water feature. The inclusion of a
blue rope across the pond suggested that this one may be a little
deeper than the others! I took the plunge and found myself at chest
height in brown muddy murky pond.... Lovely. I pulled on the rope with
a left over right hand technique and took big strides to carry me
across. A stumble at the end on a sunken ledge had me neck deep with
the marshall just infront of me offering no hint what lay ahead. But
thinking about it now how would he of known. I doubt he took the
plunge at any point. I grabbed whole of some folliage to pull me out
and battled on.

More fields and an extended lead to nearer 2 minutes or so saw me
'plough' on ahead. I was having a lot of fun which was the reason for
entering this event in the first place and I was wondering what else
may lie ahead. My question was answered with another barbed wire
crawl. This one was shorter thankfully with no snags this time!!! I
didn't once look at my watch to check the time or work out how far I
had gone but I had the feeling that the finish line wasn't too far
away now.

A few fields later and I spotted some spectators in the far distance
as I closed in on what would be one hell of a finale!! They had
definitely saved the best for last but had I saved anything to meet
the challenge that lay ahead? Before that however was one last fuel
stop but what they were serving was certainly not evian!! No sir...
Instead we were treated to a shot of rum which certainly got the fires
burning inside. And this wasn't the only fire as I will come to
explain...

First up on the home straight (although it was anything but straight)
was a double height haybale wall to clamber over, next up was a pit of
FIRE that you had to jump over!! I'm not kidding. And with many
spectators looking and cheering on I had to be the showman and elected
to leap over the largest flame. I figured that I was drenched enough
to not be a fire hazard!! This was followed by several scramble nets
that you had crawl under in the mud followed by several several pits
of water in quick succession with a very low beam across them meaning
that the only and quickest way through was to roll down through the
water and under the beam and clammer up the other side. As I was doing
this there were loads of kids all running beside me cheering me on
which felt great. There were more nets, more haybales, more fire and a
tunnel half full of muck and water that you had to crawl through. And
then if that wasn't already enough I was handed a wooden log of
significant proportions with rope handles tied to each end which I had
to carry for about a 200m+ loop. Unbelieveable!

From there I was almost home (but certainly not dry!!). A small climb
later and up and over a wall and I had finished ringing the captains
bell to sound my 1st place victory. Now I know how captain Nelson must
have felt!! What a rush!!!

The warm taste of victory and hot tea at the finish was very sweet
indeed. Whilst time is completely irrelevant on a course like this i
finished in a clip over 48 minutes. 2nd and 3rd came in virtually
together at around 51 minutes. The other 4 LBACers were soon back too.
Jane was 2nd women home!! We exchanged views on just how awesome the
course was and just what a fantastic event this was and had our photos
taken. We have to await the full results to find out if we claimed the
team prize.

The entry fee may have been a little steep but it was a not for profit
race with all the proceeds once costs were covered going to 3 army
based charities so you definitely can't complain about that. On the
knee front I saw the St John Ambulance folk at the finish who took a
look and told me I required a trip to A&E to get it stitched up. You
gotta be joking I thought... It's a mere flesh wound!! Anyway one trip
to Boots later with some steri-strips purchased I sorted out the gash
myself and all should be good for next weekend and Snowdonia!! Bring
it on baby cos I'm ready!!!

Toronto Running Club run

2011-10-11T09:59:00.001-07:00

It must be said that my preparation for the snowdonia marathon or SNOD as its often referred has hit something of a plateau. I was going great guns at the start of September getting in some fast local 10 and 15 milers on a hilly road course. However a week in Canada on business has somewhat seen me stop in my tracks.

Not altogether perhaps.... as I previously blogged I did get in a 25 miler along the Ottawa River which I needed due to lack of long mileage but I'm not sure how much good it did me. Since then I did one further run with the Toronto Running Club last Wednesday. This was great as I ventured out of the city and into the suburbs. The club runners were very welcoming and I would certainly recommend the idea of hooking up with local running clubs wherever you find yourself.

I met new people, got a local eyes view and saw areas of Toronto I would never have seen otherwise. Plus the beer and huge burger afterwards was ace! There were 3 Brits in the club running that night and quite unbelieveably one chap called Bob who was in his mid 60s and had run a 3.27 marathon 3 years prior was flying to England in 3 weeks time to visit a good friend... And where does this friend live..? Just 2 miles up the road from me in Leighton Buzzard! How insane.. So I have invited Bob to join our local LBAC club run on the Wednesday he is over. And perhaps Toronto and Leighton Buzzard could become the most unlikely of sister running clubs... How cool would that be!

Back to the training though and with one thing or another I haven't been able to string together a series of solid runs which build my speed, strength and endurance one after the other. Instead I feel like I'm merely hanging onto my current fitness, IF that. What will this mean for SNOD in a few weeks time....? Well firstly despite the far from ideal build up I'm still gunning for a sub 3:30 time. I've no idea if this is possible but I'm committing myself to it 100% So pretty much a boom or bust scenario awaits me!

Perhaps with another week of good running and a solid long run this weekend my confidence may increase. We shall see.... But time is running out...

Ottawa River long run report

2011-10-03T05:18:00.000-07:00

Its my third day in Ottawa, Canada. I'm out here on business and getting into the groove of the laid back style of Canadian life (pleasure and business - in that order).

Ottawa is a small city (especially for Capital standards). One million population and strangely it totally shuts down at night beyond 10pm! I arrived on Saturday afternoon picked up by my client and taken to my hotel (the room/suite is MASSIVE!!). I found myself wandering the streets downtown in search of food and it was eerily quiet. I needed to fuel the following morning's long run, and found a steak house. A huge pork back rib steak and chicken BBQ breast with fries later I was really hit the sack. Only 9pm local time but 2am in the UK so it was a long day and I was knackered.

I didn't sleep well and found myself wide awake at 3pm. So actually did a bit of work whilst I waited for the sun to rise so I could go for my run. Fuelled on coffee, banana and pop tarts I headed out the door at 7am. It was 6 degrees but having checked the weather the gloves were on and long sleeve compression top (from Aldi for a tenner) kept the chill at bay.

On Sunday's in downtown Ottawa they close the main Ottawa River Parkway which is the main road that runs alongside the river and North out of the City. This entails a full police road block so that cyclists, roller bladers and runners get free rein of the road. Amazing. Can you imagine that happening in London every Sunday. I think not....

The plan was to run along the Ottawa river which also has a smooth cycle/foot path along a 10m stretch beside the parkway. So an out and back would provide a nice 20 mile training run. I didn't take any photos but I've nicked a few from Google maps of the route I took below. It was a good run even despite the light rain. The first 10 miles were easy at run at an 8 mpm pace. As I came to the end of the footpath I decided to continue along the river along the roads and push out to 13 miles so I would run the full marathon distance. A crazy idea as I hadn't run long in a while but knew I needed to as SNOD is just 4 weeks away now.

My lack of long runs did show as my calves tighened on the return and slowed me down to a 8:30 mpm pace. I think the cold didn't help though and was perhaps the main reason for this tighening. It was a bit of a struggle but I battled on and knew that I needed this run and had to start posting some miles. The return leg was made that little bit easier when I struck up a conversation with two local runners Roger and Laura who I was slowly baring down on on a straight stretch on pathway.

They were lovely and we chatted for around 2 miles which made the time pass so much quicker. We talked about running naturally and also why I was out there on business and then back to racing, and training, and Dean Karnazes!! (Roger/Laura - The book I mentioned Ultra Marathon Man can be found here on Amazon). Its a must read! Nice to meet you both and happy running. I mentioned my blog so perhaps they are reading this!!??

We parted ways as Roger and Laura were out for a 14km run, and I continued into the city where I caught the tail end of a local 5km race for Breast Cancer. I saw them setting up on the way out 2hrs before the start and did consider racing it but I needed to get the miles in and knew I would be in no state to run 5km as part of a 20 miler. How right I was as my legs were shot!!!

Door to door the run was 25 miles. This was strange because I swear I turned around just before the 13 mile point, and on an out and back you don't expect the return leg to be 3/4 mile shorter!... weird! My theory here is that the Americans have fiddled with their satellites which purposely gives out false distance readings (just to Canadians). So if the two nations ever fall out their missiles miss the target! :-O ok ok so the 25 miles had effected my legs AND my brain!

Looking across to Parliament Hill - Photo by PACO PARRON (http://www.panoramio.com/photo/16879836)

Looking back to Ottawa - Photo by sandmonkee (http://www.panoramio.com/photo/332186)

Amazing stone sculptures that stopped me in my tracks - Photo by GHISLAIN BONNEAU (http://www.panoramio.com/photo/26360665)

Sherleys Bay - Photo by Mike Alexander (http://www.panoramio.com/photo/1930923)

The turnaround point at Sherleys Bay - Photo by Viktor Terlaky (http://www.panoramio.com/photo/55084199)

Ride Around London race report

2011-09-25T09:45:00.001-07:00

Just completed the Ride Around London today on the ElliptiGO. It started at Herne Hill Verodrome (south london) with a 6:30 am start meaning being up for 4am! Ouch. It went south out to dorking way and over Box Hill and looped around North West though the home counties along nice country roads before heading East into Essex and finishing at the Olympic water park in Lee Valley.

It was 115 miles in total. I took it fairly steady and was riding with my friend Idai and fellow ElliptiGO owner. It was a good workout (the ElliptiGO always is!) and we completed it in 9.5 hours. Took the first 100 miles very easy and blasted the last 15. That included a few good sharp climbs which got the quads burning including Box hill. Not sure what all the fuss is about with that this hill though as it is neither steep or long, unlike the North Downs Way trail which ascends straight up the face. The road just winds its way up fairly undramatically.

All in all though a very good workout and perfect long run training for snowdonia marathon in 1 month time.

15 mile training run....

2011-09-18T07:20:00.000-07:00

Today was long fast run number 4 on the Leighton Tough 10 course over successive weekends. 15 miles in total over this undulating course, and I was hoping to go slightly better than last week and run an average pace of 7mpm . This was the first outside outing of my new Brooks Ravenna 2's which I exchanged at Sweatshop for the ill-fitting Adidas Adistar Ride 3s.

Sweatshop's exchange policy is very good. I'm not sure there are any other running retailers that will take back a pair of running shoes having been obviously worn outside. They didn't make a fuss either but were extra keen to ensure they sent me away this time with a pair of shoes that did fit and suited my gait. It was a different assistant to last time and her words were that I should never have been sold a cushioned non-stability shoe after watching me run up and down the shop floor. My right foot slightly overpronates (which I knew) and the Adidas were doing me no favours apparently. She recommended the Brooks Ravennas 2 which are a mild support shoe perfect for me. I tried it on and immediately knew that these were the shoes for me. So comfortable and just enough support. Sold!

Now back to the run itself... The weather was perfect. Sun out but not hot. And not so windy as it has been in recent weeks. The course profile (first 10 miles of today's run is below). It's a great course and I can highly recommend anyone in the local area or indeed those that don't mind to travel to come and run this race which is happening on 2nd October. Details on our LBAC club website here. As you can see it is undulating but for a road course very scenic too!

I went out relaxed and got into my stride. Mile 1 is straight as an arrow and allows one to get into the groove. I was actually surprised when my mile 1 split read 7:12. A slow start (by the standard set in previous weeks) which urged me to pick up the pace ever so slightly. As the hills came and went I felt strong and the subsequent mile splits reflected this. From mile 2 onwards only miles 7 and 11 were over 7mpm pace. Mile 7 split of 7:14 prompted me again to pick up the pace as I was determined not to let my avg pace slip.

I continued to feel strong especially on the hills, and unlike last week where at mile 11-12 I really started to flag a little, today I pushed on the pace and got quicker not slower. I was buzzing with effort I was putting in. My average pace at this point was 6:53 and I was determined to keep it there in the remaining miles. Hydration and nutrution wise I was working well too. Today was the GU 'Love Expresso' flavoured gel . They pack in the calories for such a small pouch and unlike most gels are actually extremely tasty!

As my garmin beeped at the 15th mile I stopped the clock and smiled. 6:50 avg pace in a time of 1:42.44. Awesome stuff. Garmin Connect details of the run are below.

Next up is an 115 mile ElliptiGO ride around London next Sunday. Should be fun :-)

Leighton Tough 15!

2011-09-10T10:04:00.000-07:00

Ouch that hurt! After two weeks of setting PBs over the 10 mile distance I upped the distance to 15 miles Saturday morning on the same hilly road course. The plan over the next few weeks is to get up to 20 miles but essentially maintain the speed.

Today though was 15 and I planned to try and maintain a 7 mpm pace over the whole distance. And it worked out well although it was a pain fest towards the end especially as I had to make up the distance to get to 15 miles by going up and down the steepest hill of the course 3 times! Oh and my garmin also decided at 13.31 miles that the memory was full so I couldn't capture the final 1.7 miles. Slightly annoying but hey the main thing is the training not the numbers! My run courtesy Garmin Connect is below.

This was my toughest fast run to date, and I don't think I've pushed myself this hard for a while, which is exactly what I need if I'm gonna perform in the Snowdonia marathon (SNOD). The course profile for SNOD is below!

I was also trying out my new Adidas Ride 3 road shoes for the first time. They provide good support for a cushioned shoe but the right shoe rubbed on the back of my heel soon into the run, so I'm not sure whether to take back to Sweatshop straight away of put it down to 'new shoe syndrome' and give them time to break in. If I do that though its doubtful I could take them back.

Another day and another speed session...

2011-08-29T07:02:00.000-07:00

Another day and another speed session! Is this really the same ultra
runner that just ran NDW100. After a day's rest on Sunday I hit the
local RAF Stanbridge track bank holiday Monday for a swift 5 miler.
And after Saturday's 10 mile PB success I had my eyes on another!

On went the Brooks Green Silence racing flats and around I went for
twenty laps of the 1/4 mile circuit. I wore the garmin but only looked
at it once during the whole session - this was at half way to check my
2.5mile split which was 14:50. So a sub 30 minutes was definitely on
the cards but had I gone out too hard?

I was definitely pushing hard but was running with how I felt I should
so I carried on. It got tougher as the laps mounted up not made any
easier by the strong head wind on the back straight, but I felt like I
was just keeping under 6 minute mile pace.

With 3 laps left I made a concerted effort to give it what I had left
and with that I had soon smashed out 20 laps. And as I looked down at
the Garmin it was mission accomplished. 28:54. Nice. My mile splits
were also very satisifying with progressive splits throughout: 5:58;
5:52; 5:49; 5:44; 5:27. And that's without checking the garmin. There
is definitely a lot to be said for running on feel and going with it!
So in week 1 of my 8 week snowdonia marathon training programme that's
2 PBs posted in my first 2 training runs at 10 mile and 5 mile
distance. Most unexpected but very pleasing indeed.

Next up is some cross-training on the ElliptiGO to work on Wednesday
and Thursday which will total 116 miles. Perhaps with an aerobics
session Wednesday lunchtime. Then it's rest Friday and long run
Saturday where I'm in two minds on whether to repeat the Leighton
Tough 10 route again or go slightly longer and perhaps lay down a road
half marathon or even 15 miles. The trails are also calling but
listening to a recent interview on 'Marathon Talk' podcast with world
renowed coach Bart Yasso he insists that trail runners don't do nearly
enough training on the road which promotes far greater leg speed. So
to get faster on the trails you actually need to hit the roads!

UTMB video - STUNNING

2011-08-28T08:12:00.000-07:00

A truly stunning video sequence capturing this weekend's Ultra-Trail du Mont Blanc event. Enjoy.

I feel the need for speed

2011-08-27T13:47:00.000-07:00

Today was the real start of my training for the Snowdonia marathon at the end of October. With just 8 weeks of training ahead but a good endurance base from my recent exploits my focus will be to improve my base speed over the shorter distance.

Snowdonia is also a hilly marathon as if I had to point that out so I will also be looking at getting in some solid hill sessions in the weeks ahead too. Today though was about speed endurance which I think is my weakness element of my running. It seems I have reasonable speed at shorter distances up to 10k (37min pb in Feb), and I have endurance over the ultra events but there's definitely something missing inbetween which stops me from carrying the speed into mid/longer distance events. With that being the case I set about tackling the Leighton Tough 10 course which is hosted by our club and takes place on 2nd October.

It's all on road and takes in 6 considerable climbs along the way. That said it isn't a slow course and today was about finding out how fast I could go. I rarely race 10 miles or train at this specific distance so a PB was on the cards! My plan was to go out at 7 minute mile pace and hold this for as long as I could and if I could just nip under 1:10 that would be great.

I cycled down to the start at a local school and set off on my way. Checking my avg pace at 1/2 mile it read 6:42. Ok quite quick but I didn't intentionally slow down as a result and kept at it. I felt good and was eating up the hills with relative ease. Sipping some water every now and then, and weather was perfect for this kind of running.

Time went really quickly as i'm obviously use to being on my feet for longer on my weekend long runs. Before I knew it I was cresting the final sharp climb and bombing down the other side before a long flat stretch to the finish. My final mile was 6:00 minutes flat, and my total time 1:06.56. A 6:41 avg pace for the whole course. I was well pleased with this. Weird that my total avg was the same as it was just 1/2 mile into the run too!

I plan to do plenty more of these types of sessions in the next 8 weeks and build up the distance to 20 miles whilst keeping the speed up. Then who knows I might (just might) be capable of getting a marathon PB at snowdonia! It's a real shot as the course probably adds 15-20 mins on to a flat road marathon such as London where I posted 3:30.06 in 2010. But hey if you don't aim high you'll never know what you might be capable of.

And to sign off can I just say hats off to Kilian Jornet who absolutely nailed UTMB2011 in around 20hr40m. That's 104 miles with over 30,000 ft of climb!!! Amazing!! And to my friend Nick Ham who as I write this doing amazing well and is in the top half of the field and about 25hrs in!!! GO Nick hang in there my friend!!! :-)

10 top tips for an easy 100 ;-)

2011-08-19T14:03:00.000-07:00

Its already been a week since the NDW100... I can't quite believe it! I'm in a reflective mood and eager to learn from my successes and failures whilst they are still fresh in my mind so that next time goes even better. There may even be a few take aways for others here too. So in no particular order what I have leant for my next 100:

1 - Lycra!! Never leave home without it. The £5 lycra shorts worked a treat! Never ever wear normal running shorts for an ultra again if you want chaf and pain free running!

2 - Sudocrem!! It's the best anti-chaffing product out there bar none! Designed for nappy nash but cheap as chips its way better than any 'running' specific creams I've used on the market. No amount of sweat will make this stuff budge!

3 - Hydration!! Not everyones preference but the 2 camelbak handheld bottles with quick grip holders were great. Easy and quick to refill at aid stations, and you drink more on the run to ensure you stay well hydrated. And because you have two containers rather than one camelpak for example you can have two different drinks. On the NDW on some sections i had coke in one and water or weak diluted energy drink in the other. The coke was awesome!

4 - Tempo!! Going out at a good tempo worked for me. In going out at 10mpm pace and running this pace for as long as I could and as the terrain dictated was I think the right approach. I of course slowed down as the miles wore on and my average pace for the 100 miles was 13:20mpm but the alternative is to go out more conservatively at perhaps 12mpm pace and try to maintain this pace for the entire distance. I think this puts you at a disadvantage from the beginning and the likelihood of then not slowed down is very remote. So if I had the chance again I would do it exactly the same way. However next time I will hopefully be fitter and able to maintain 10mpm pace for far longer!

5 - Support crew!! Having a pacer for the final section especially during the night is a real advantage and definitely makes the time go quicker, as well as keeping you honest and on pace. I'm sure I could have been up to 1/2hr slower without my dad there. Of course not every 100 mile event allows them but if they do use them! And any talk of it making it any less of a challenge is nonsense. All the elite runners have pacers both on the track and in the marathons and ultra marathons so why shouldn't the average Jo too!

6 - Ditch the ipod!! I didnt run with an ipod and not for one minute did I even think that it would have helped to be plugged in. There were many runners on the NDW that did but surely the whole point of trail running is to get out there and enjoy nature and get in the moment. Music can somewhat mask all the positive feelings that rush through your body when running. My advice ... Leave the ipod at home.

7 - Food glorious food!! Despite the name of my blog 'running on empty' it is not advisable for a 100 miler. I got my nutrition wrong for the NDW. You should never rely on what the aid stations may or may not provide. Stuff your drop bags with a good variety of savoury foods that will fuel your fires without. On a plus point I thought the slimfast shakes were really good and I would definitely use them again. My new favourite bar is '9 Bar original'. These things are absolutely awesome and way cheaper than most - box of 3 less than £2 in tescos. Avoid Mule Bars though... these things are horrible and way too heavy.

8 - Injinjis!! I've said it before on my blog but I love the Injinji 5 toe socks. Personally I haven't found a better sock and wouldn't buy anything else now. 100 miles and zero blisters is surely the only evidence needed! The ones I wore on the NDW were the Injinji Compression sock.

9 - Positive Attitude!! I really went into this race knowing it would go well, which I think is partly because of how my training had gone but going in a race with a positive attitude makes all the difference. If you go into a race thinking it won't go that well and that your training wasn't great then it will probably play out exactly as expected...

10 - X training!! Before this year I really didn't cross train that much apart from the occasional trip to gym and bike ride. The ElliptiGO and the 1,600+ miles I put in in 2011 on my weird bike has really made the difference to my training. Most importantly its kept me injury free and long may it continue! So that's my top 10 reflections from the race and training.

NDW100 race report

2011-08-15T14:10:00.000-07:00

This past Saturday saw me take part in a new 100 mile ultra race in the UK called the North Downs Way 100 (NDW100). I think the UK ultra calendar could certainly do with more 100 mile events and I will say at the outset here that this one should be at the top of anybodies list if you are looking for a real challenge, on an amazing trail, with great organisation and superb volunteers all there to make your day one to remember.

So down to the race. The format was simple. 100 miles out and back along the North Downs Way. The field was made up of both the 50 mile runners going out only and finishing at Knockholt Pound, and those of us who were also making the return leg. Unlike the Lakeland 100 where the 50/100 runners start separately, we all lined up together for this one and were set off on our way at exactly 6am. I said farewell to my dad who made the short drive from our hotel on the M3 to Farnham where we started (I would be seeing my dad again at 76 miles where he would pace me to the finish!)

The first section of this course would characterise what we could expect for the rest of the 100 miles - technical single track trail, gravel farm paths, fields, country roads, short sharp climbs, and some longer gradual as well as steep ones too! The weather was perfect... a cool morning with some dampness in the air and quite refreshing. I wore my injinji compression socks, lycra 1/2 length shorts, and a simple technical t shirt. Two handheld water bottles and a waist pack with all the mandatory equipment, plus waterproof and some energy bars. Super light was the key!

My approach for the race was to go out steady and get some miles under my belt around 10mpm pace. Without the garmin I just estimated my pace as best I could. I felt relaxed and just went with it. It become apparent however that when striking up conversation with other runners the vast majority were 'just' doing the 50 miles and expressed some surprise and encouragement at my pace. I wasn't unduly concerned though and did my own thing.

The memorable moment of the first section was when myself and the people infront of me suddenly heard a shout from behind 'YOU'RE GOING THE WRONG WAY'. I looked curiously behind sure that we were on the right path and we were climbing up at the time. But sure enough after tracking back down about 200 yrds we had missed a small marker post pointing left for the NDW. You had to be very eagled eyed not to miss it! Unfortunately there were those further ahead of us who didn't hear the shouts and would have taken them a while longer to realise their mistake.

The first checkpoint at 6.6 miles was a brief affair. I didn't need to refill my handheld water bottles or grab any food so ran straight through. I was feeling good and carried on to the next CP at what felt like a similar pace (certainly the same effort!) And this continued for much of the first 24 miles down into Box Hill and along Denbys vineyard. Box Hill was the 3rd checkpoint which I reached in a total time of 4:11 and average pace of 10.30 minute miling. Box Hill was also the first drop bag point too which meant that I could tuck into some food and secret supplies which I was hoping would fuel me through the miles ahead. This is where I made my one big mistake in simply not packing enough variety. At the aid stations they had plenty of snack food such as mars bars, jelly babies, nuts, crisps, cookies etc but nothing substantial - nothing that would really fuel you well for 100 miles. I had a meal replacement shake that packs in the calories and reasonable amount of carbs and protein and grabbed a pork pie which I ate on the way up the 280 steps that ascends the steepest part of box hill. The combination of climbing and eating was not ideal but at this stage I just needed calories however difficult it was to eat.
Ascending is definitely my strong point and the tactic I tend to use to good effect especially on the steep climbs (which there were plenty of on this trail) is the power hike. Pumping both the arms and legs with real purpose can see you up a hill far fastest and easier than many attempting to run up. One guy even commented at on one climb between CP2 & 3 that I kept getting him on the climbs whilst he would pass me back on the flats and then on the next climb I would pass again.

Leg four was an eight mile section with lots of ascent and descent but hardly ever flat. This made the going slower than the previous sections. But this was also due of course to the miles in the legs. I could look forward to seeing my family at CP4 which was 31.8miles in and it was really good to get there with my folks, wife and son and daughter all present. But such moments are very brief. No time for a good chat open a cup of tea - although if the aid station had offered it I probably would have taken it! I refilled my bottles with what was on offer - GU electrolyte brew, took some nuts and an energy gel for later and went on my way. The next section was 11 miles and I was starting to heat up too now as we approached midday.

Arriving at Relgate Hill (31.8m)

Leaving Relgate Hill running alongside Lili my daughter :-)

With 32 miles in the legs things were only really just beginning. Although I did allow the time to reflect on my race so far and think how well it had gone so far. I was very happy with my pacing and didn't feel that I had pushed too hard to get where I was. But with 70ish miles still ahead of me now was not the time to start congratulating oneself. And sure enough the next section was a tough one but this really was to be expected. Nothing beyond this point was going to be easy and so you just kinda roll with it.

On the whole the NDW waymarkers are very good and the race director had also added to these where felt necessary to avoid doubt, as well as tie red and white tape along the entire trail every 1/4 mile or so. You would think then that it wouldn't be possible to go wrong or get off track, however there is always the occassional stile or turn where you are never quite 100% sure. And on this section I had to make a few 'adjustments' to where I was heading to ensure I was on the correct path. Hardly anytime lost though and always better to be safe than sorry.

The miles wore on as did the continuous climbing and descending. It's all relative of course and I realise that with 11,000ft of climb over this 100 mile route it's far from the hillest hundreds out there but by the same token it never felt flat. The climb up to Botley Hill at 43 miles was another power hike with arms and legs used to good effect. The handhelds also give the arms a good swing to them which helps to propel one up. Upon reaching the top and the aid station I was really after something new to eat, but it was the same stuff on offer and nothing to fuel the fires. This meant that I was basically surviving on what I had packed myself which was 3 types of energy bar and some powerbar sweets plus the pork pie at Box Hill and Slim Fast shakes. Not great. Where was the pizza, where was the creamed rice or the pasta soup. How I longed for some proper food.

No time to feel sorry for myself though as I wasn't even halfway yet. I can't remember much of the next section apart from a long road section past the biggest houses you've ever seen plus the many fields that one had to cross and run alongside. They seemed to go on forever especially the last section. I longed to get to the half way mark and hopefully eat something proper.
The encouragement and applause as you entered the half way checkpoint was great.of course for the 100 or so 50 milers this was their finish but I couldn't get drawn into that thinking. One me it was just another checkpoint. I got some hot tea which was good. And the promise of soup sounded good too but without wanting to sound like an old wingebag it was chicken cuppa soup with out an ounce of chicken in it... just water and powder. I drunk half, had another meal
Replacement shake, a banana from my bag and was off.

And from there it was as I have just described but in reverse. What I didn't say earlier was that because this is an out and back course I had the chance to see who the leaders were and work out your own position. Amazingly I left the half way mark in 5th place which gave me a nice boost mentally. My time at the half way point was 9:40 which equated to an average pace of 11.30mpm.

So to the 'back' section and small matter of another 50 miles to cover. I'm not gonna try and cover this in any detail as there isn't really much to say up to when I got to Box Hill to meet my dad. Suffice to say that things got tougher and slower but no less enjoyable. Enjoyable from the poignant of view that I was enjoying the challenge and the journey that I was on. Enjoyable that I was still on my feet and moving forward. Enjoyable that I was simply able to take this on and hopefully learn something or even a lot from the whole experience.

The whole eating issue continued and hit a climax at the Relgate Hill CP at the 68.5 mile mark. The previous section was 11 miles and I arrived at Relgate Hill wearly and in need of something to eat and drink. Iron bru was on offer so had a few cups of that, and a jam sandwich, a few cookies and then some ham too. What a feast accept my stomach didn't agree and promptly ejected it's entire contents out again. Despite this I actually felt much much better for it. The aid station crew were great and made sure I was ok before I set off on my way to Box Hill.
The light was now fading fast and in the woods it got dark very quickly so I had to get the head lamp out and navigate using a sole beam of light across the next tough 8 mile section with many steps, descents and tree roots to contend with. But you roll with it and get on with the job at hand. It was slow and steady progress as I simply didn't want to fall and damage myself. The climb up box hill was enormous and went on forever but like anything it was soon behind me as I contemplated the steep 280 steps back down the other side. There was a terrific firework display one at the same time too and loud music if the background all of which made for quite an uplifting moment especially as I was about to pick up my dad who was pacing me to the finish.
And so to the final marathon (about 25 miles to be exact). I refuelled first with two more shakes, and a ham and cheese wrap and we were off. I was so glad to have my dad there to share this with and help me along. No sooner had we started however and my petzl head lamp which was in my box hill drop bag and I had just put on decided to fail on me. New batteries but a loose connection so I had to wear my back up head lamp (part of the mandatory kit list - Thank you James (race director)). This was slighty annoying as my proper lamp would illuminate far more ahead and now had to take up room in my waist pack but it is light so not too much of a burden. So with my tesco's 10 quid head lamp we set off on our merry way. Watching dad's pace next to me made me realise how slow I was going relatively speaking. My effort levels were still there but the pace wasn't. However this really didn't matter and we just focused on eating up the remaining miles. The section after Box Hill was the longest of the entire course and it felt like it too, but we would rather this than it be the other way around. Once this was out the way the it was just a matter of a short hilly half marathon to go with one aid station spliting up the distance further.

What more is there is say than the fact that we plodded along, power hiking the uphills and shuffling down the descents. The miles were slow averaging between 14 mpm and 15.5mpm but this was the culmination of the previous 80 miles of running, plus the darkness and hilly terrain that did not let up at all. I was obviously acutely aware of what pace I needed to maintain to make certain of a sub-24 hour finish and as long as I kept moving forward things were looking very good indeed. I had written off a sub-22hr finish probably before I met up with my dad but a sub-23hr finish looked on.

Dad was a fantastic asset to have there at this time and paced it superby knowing what I was and wasn't capable of and pushing me just enough to keep me putting in the effort. Without him there's no doubt I would have trudged along a half minute to one minute a mile slower than would otherwise have been the case.

I was pasted by 3 runners in the final 50miles with two of them flying past in the last fifteen miles or so. So whilst my pace was considerable slower than in the first half of the race it hadn't reduced to the point where I was being passed by too many others. And because of this I do not think that I would change my pacing strategy were I to been given the chance again. I think setting off at the pace I did and trying to maintain this for as long as possible before the slow and steady decline was the right approach for me.

Back to race and what's more to say than after nearly 7hrs of running through the night with my dad and 22hrs, 51 minutes and 30 seconds since the start we crossed the finish line back at Farnham. What a result. 8th place overall and a very nice '100 miles 1 day' belt buckle for my troubles. Around half of the 100 mile starters dropped by half way. 34 finished in times ranging from 19:47 for the winner to just under sub 32 hours!

I thoroughly enjoyed this one. Although I'm not sure if I have managed to convey this enough in this race report. It's so hard to know quite what to say to describe a day of running a continuous trail. Hopefully I've conveyed just a little bit of everything that happened to me out there. But perhaps it has taken too much out of me to then be able to retell in such a short space of time after.

Anyway next up for me is the Ride Around London in September which is 125 miles including Box Hill, but this time on the ElliptiGO! Then it's the Snowdonia marathon in Late October. This is followed by the FATASS100 in late December on the shortest day of the year which is being organised by Centurion Running - the same race director behind the NDW100. Check out the website at www.centurionrunning.com.

Live NDW100 webcast this Saturday

2011-08-10T13:04:00.000-07:00

If you are really bored this Saturday and fancy following my progress on the North Downs Way 100 there is a live webcast with all checkpoint splits listed as they happen. And if you can also send me positive thoughts via the webcast I'm sure I can pick up on them and use them to motor me along!! :-) http://centurionrunning.com/live/live-ndw100

I'm actually really impressed with every element of the organisation for this first time event which provides me with much confidence and an extra special expectation for this 100. I fully expect this event and the other Centurion Running events to grow every year. Of course the proof is in the pudding and this is one hell of a pudding that I can't wait to get stuck into!!!

Reflection on 2011 training...

2011-08-07T05:22:00.001-07:00

With less than a week to go now until the NDW100 all my training has been done and my taper is in full swing. I thought it would be interesting to compare my miles run in training in 2011 compared to 2010 when I was training for the 24hr Thunder Run. Both events are within 2 weeks of one another so the training period (Jan-July) is the same.

My interest in the numbers also stems from the cross training I have done on the ElliptiGO since the new year. I know I have done less running but how much less. And the BIG question is whether my fitness has improved as a result, stayed the same or reduced.

Anyway the numbers read as follows:

In 2010 (Jan - July) I completed 89 runs covering a total distance of 995 miles. Average of 11 miles per run and 3 runs per week.

In 2011 in the same period I have completed 62 runs covering 705 miles. Interestingly with exactly the same average of 11 miles per run but just 2 runs per week! In total 290 miles less than 2010 which equates to roughly 1/3 less.

So surely I'm no where near as fit as I was last year with such low weekly mileage. Runners World would have you believe that you should run 5 days per week if you want to see real improvement in your fitness and race performances.

Well I think that's utter nonsense and that you can run far less than that. It quality not quantity that really matters here. Of course where I have also been putting in the cross training miles is on my ElliptiGO. And I think it's these low impact training miles that will make the difference come next weekend. I've covered 1,865 miles on the GO since January with 47 sessions averaging 40 miles per ride (64 miles per week). And I've thoroughly enjoyed everyone of those!

So the true test lies next weekend at NDW100. Will my low running mileage be laid out to bare with me laid out on the dirt! Or will my new approach to 'less is more' pay off. Only time will tell...

NDW100 training and fundraising update

2011-07-31T13:06:00.000-07:00

I'll start with the fundraising whilst I have your full attention. In light of the current horrors happening in East Africa right now with over 10 million people displaced and facing starvation, famine and disease it seemed only right to take the opportunity of my upcoming 100 mile race to raise money for the DEC Crisis Appeal.
So I have a website set up here - www.justgiving.com/ndw100 and to make it even easier to donate you can also TEXT a donation to 70070. Just send the following: STUB99 and the amount you wish to donate e.g. STUB99 £10. I've already raised £800 in just over a week which is being matched by my company. So if I hit the £1k mark then my total raised will be £2k! So please help if you can. Thank you.

OK so to recap on recent training. With just two weeks left to go there isn't too much big mileage to squeeze in between now and race day. After the 100 mile training week I put in in Hungary 2 weeks ago, I took it easy and ensured I recovered fully from the exertions I placed on my body. It would have been tempting to get carried away with my invisability cloak on and get injuried. Instead I took 4 days off after Hungary and eased back in with a mid week early morning 11 miler (last week), and session on the ElliptiGO, and a long 30 miler last Sunday. I used this run as a full dress rehearsal of my race kit using my 2 new camelbak handheld water bottles and waist pack which I will pack light for the 100 miler.

Out goes the backpack and water sloshing around with shoulder straps rubbing the neck. No Sir, this is the new lighter, faster, improved Ultra Disco Stu in body and kit! Essentials only made possible by a very short mandatory kit list which consists of only a mobile phone, emergency blanket, headlamp + spare batteries, and water. Together with that I will also pack some clif shot bloks, and a mule bar for nourishment, plus my newly purchased Montane speed lite H20 jacket (see pic) which weighs in at just 180g! I packed my existing Adidas Formation jacket on Sundays run held on the back of the waist pack by bungee cord but at 320g and a bit more bulky it seems too much for something I may not even use. The montane jacket is just what I need packing to the size of a large apple! But before you say that I going too light and not packing enough supplies its worth noted that the aid stations are every 10 miles (or 2hrs20mins apart) oops just given away by target time there! Plus there are drop bag points at 25m, 50m, and 75m. So plenty of opportunity to take on energy and carbs.

In the drop bags will be more cliff shot bloks, mule bars, savoury snacks, recovery shake, and slim-fast meal replacement shakes which pack a massive 500cals per shake! Awesome way to get calories on board fast that is easy to digest and run on with no dodgy stomach issues. The aid stations will also have other food stuffs, plus GU energy gels and GU brew electroltye replacement drink. So things are coming together nicely planning wise. Taking the whole family too with my dad acting as pacer for the final 25 miles of the race, which will be through the night so will provide a huge boost!

Training wise I got in a solid 20 mile run on Saturday morning with LBAC club captain Tom May. Tom is training for the Beachy Head Marathon so was looking for hills which suited me fine. We opted to run the Leighton Tough 10 course twice which is a 10 mile road run organised by the club to be held on Sunday 2nd October. As its name suggests its a hilly course so perfect for Tom and I. We also didn't hang around either finishing the 20 miles in 2h38mins which translates to a 7:57mpm pace! That's the fastest 20 mile training run I've ever run. The only time I've come close to that pace was in the London Marathon itself in 2010! So for a training run it was pretty full on, but it didn't actually feel too bad, and because Tom and I were chatting all the way(Tom doing most of the chatting!) the time and miles flew by.

This was a real confidence booster for 2 weeks time and I'm now raring to go. I don't think I ever looked forward to competing in a race as much as the NDW100. This is probably because of the long build up to this event. I plan to get in some major low impact mileage on the ElliptiGO this week with 2 or 3 rides to work and back. I've got a new route to work (29m each way) which is on quieter country roads and far more pleasant with some good climbs too which will do wonders for the quads. The key at this stage is to avoid injury and don't do anything stupid so the low-impact nature of the ElliptiGO ticks all the boxes.

Meeting the legend Dean Karnazes!!

2011-07-18T11:38:00.000-07:00

I thought meeting Dean Karnazes at The North Face Covent Garden store for a book signing was well worth a quick post!! He is after all an ultra running legend and it was his first book 'Ultra Marathon Man' that awoke my true spirit for running and the realisation that running long was where the challenge and true fulfilment could be found. And he has inspired 1000s of people the world over in a similar way.

I wouldn't say I was starstruck when meeting him but I did fumble around for all the questions that I had ready for him. He was really cool and very down to earth. I joked around with him for over 10 minutes talking about all things ultra and ElliptiGO related. About my trip to San Francisco (his hometown) and my run in the Marin Headlands which is where Dean trains. He signed my copy of his new book RUN - 'To Ultradiscostu, Never stop exploring! May the wind be at your back... Dean Karnazes 2011.

To meet such an inspirational guy like Dean who recently completed the transcontinental run across the States from West to East coasts (3,000 miles in 75 days) was a great moment, and one I will remember and pull out whenever I need a moment of inspiration on the trails. The icing on the cake was the great photo of me and Dean which will adorn my blog page for some time I'm sure!!

His next challenge is to run a marathon in every recognised UN country in the world in one year! That's over 200 marathons. If I were him and had the opportunities like he does to take on such awesome adventures I know I wouldn't think twice! Go for it Dean! You continue to inspire :-)

NDW100 Belt Buckle

2011-07-15T02:46:00.000-07:00

NDW100 race director James Elson has just released a photo of the NDW100 1 day belt buckle which he has had especially designed!!! And she's an absolute beaut!! Who WOULDN'T run a 100 miles to get their hands on one of these :-)

For those that aren't familar with the US tradition - all 100 milers in the States have a prized and sort after belt buckle for all finishers. Often one for sub 24 hr finishers and another for finishing within the total course cutoff. James has brought this tradition to the UK for the first time and I for one am stoked at the prospect! As you can probably tell ;-)

5 Day Lakeside Challenge

2011-07-14T01:25:00.000-07:00

5 Day Lakeside Challenge

We flew out to Hungary on Saturday 9th to visit the in-laws with the whole family. This is a summary of what turned out to be quite a week of running...

Hungary is experiencing a heatwave at the moment which meant that rather than the normal high 20s early 30s temps that is common every summer the temp in Budapest when we landed was in the early 40s! And my very first thought ... Excellent I can do some heat training! I'm not use to running in the heat as the majority of my training runs are early doors in England where it is barely above 10-15 degrees max. So that was the plan and this blogs recites each of my training runs and a bit of narrative inbetween.

Saturday (DAY 1) - It took most of the day to travel and arrive in Kriszti's home town of Györ, but managed to sneak in an evening run after dinner. It was 9pm and the outside temperature was still 28 degrees. There's a great little lake less than 1/2 mile from Kriszti's parents house which has a proper running surface around it so perfect for a by of heat circuit training! The lake is in the centre of a popular housing estate where Kriszti grew up with lots of life - dog walkers, fishermen and women, children playing, the young couple on the park bench making out, the local youths hanging out on their scooters, the elderly pair shuffling along, and the runners and walker doing laps of the lake, plus the local folk outside the drinking hole - the 'Borózo' which attracts the 'full time' drinkers if you know what I mean. So a great place to do some reps around the lake.

I only intended on doing an easy short run. It was short but it wasn't easy. I ran 10 laps which is a 1/3 mile around. I had intended each to be nice and steady but the internal competitor kicked in. I ended up speeding up with each rep going from sub 9 minute miling down to 6s. A great short workout and in the dry evening heat I was sweating buckets and felt good.

Sunday (DAY 2) - I didn't make it out this afternoon, as intended, as the wife had other plans for me. Fair enough I suppose as it's a family holiday afterall. However I was not giving up on the goal of running every day on only the 2nd day! So gonna fill the stomach first and get out later in evening. Hope to do at least an hour....

And 1h02mins is exactly what I did. A solid hour of laps around the lake on another very warm night (28c). Completed 8 miles in total. So pleased with that and twice as many as yesterday. And as I ran around tonight I hatched my plan for the rest of the week which was to play the 10% rule but on steroids! Not literatually of course. Instead I would add
distance each day but instead of 10% (which is what all the magazines say you should do) I would add
100%!! I figure that the 'play it safe' 10% rule can't apply to ultra training as you'd never get very far. So the plan was simple.... I ran 30 mins on Saturday, and an 1hr tonight. So tomorrow I will run for 2hrs, Tuesday 4hrs and on Wednesday 8hrs! And so the '5 Day Lakeside Challenge' was born!

Monday (DAY 3) - I ran late afternoon from 4pm til 6. Temp 30c. There was a refreshing breeze too across the lake so it actually felt cooler than the evening runs. So the stats from today are 2hrs4mins on my feet, exactly 15 miles covered (avg pace 8:20) which equates to approximately 45 laps! I again felt strong throughout and am really starting to get into this little challenge I've set myself now. Obviously it gets a lot tougher tomorrow. I'm going back to what I know best and will be up at 4:30ish to get the 4hr run in early whilst it's still cool. Also means that I will still have whole day with the family with a trip to the swimming pool planned. Which will also be a good way to sooth the legs.

It occurred to me today that in this 5 day challenge I will (if I complete it) have covered a 5k, 10k, 1/2 marathon, marathon, and ultra-marathon back to back. Because I was focusing on time rather than distance this hadn't occurred to me until now. I reckon there could be something to this training approach I'm taking. What do you guys think? Perhaps best left unanswered until I get through Day 5, as there's still a long way to go yet...

Tuesday (DAY 4) - Day 4 of the lakeside challenge complete! If I was to have any chance of getting through this I had to pace this one sensibly today, and that's what I did. With 15 miles in my legs from yesterday I went out slow and that's pretty much how it stayed throughout the run averaging 10 minute miling when I hit the magic 4 hour mark. I would say that the mental challenge of looping round lap after lap after lap is outweighing the physical one. This is not to say however that it wasn't physically demanding. Running near enough a marathon is always going to take it out of you. I completed 24.25m as it happens so fell short of the full distance. But as I said if I'm gonna survive tomorrow's 8 hour epic slog then I had to take the foot off the gas today and keep something in the tank.

Highlight of the run was the Borózo (the pub) opening at 6am and seeing the regulars cracking open the beers and smoking cigarettes. I don't know how they do it! But I don't think they had any idea about me either as they looked on and watched as I went past them lap after lap after lap. I know what I'd rather be doing.

So 4 down and just 1 to go. But in hours I'm not even half way through this challenge yet having completed 7.5hrs of running over the past 4 days. Whatever happpens tomorrow I can definitely say that I will give it my all whatever state I'm in following today's effort.

Pleasing things about today's run just rewinding back was my hydration. I'm using two OMM handheld water bottles for these runs. The benefit of having two smaller bottles as opposed to one big one or a camelbak is that you can have two different drinks. Today for the first 2hrs I had water in one, and SIS energy drink in the another. Then at half way I swapped over to water and coke. The coke was a real hit! And the beauty of having water too is that you can pour it over your head to cool down - just don't mix it up with the coke!! Another new product I tried today were clif shot blocks. These offer an alternative to gels and resemble jelly cubes. Very tasty, easily digestable and they don't leave your hands in a sticky mess!! A++ Will definitely be buying some more for the NDW100. Right better get some sleep before tomorrow's epic training run.

Wednesday (DAY 5) - So this was it. Get through the next 8 hours and this would undoubtedly be my finest hour (training wise). I rose early for a 5am start but by the time I got everything I needed together and had a big bowl of porridge and coffee it was half past. This meant that I would be running for an extra half hour in the midday heat!

On the run to the lake (and even on the walk down the stairs) I could certainly feel the previous 4 days of running in my legs especially the quads. But no use complaining - no pain no gain as they say and this definitely rings true in the ultra world.

The stategy for the run was to break it up into four 2hr chunks and reward myself with something to eat from my drop bag. The first two hours were cool and breezy just the way I like it, and after a while the legs loosened up and the quads felt fine. Pace wise I went with the flow not trying to dictate a particular pace. I fell into a rythum of 10 minute miling which felt comfortable enough (well it would do at this early stage!)

After two hours I ate a SIS energy bar (cookies and cream) which are really good washed down with some coke. I refilled by handheld bottles one with water and the other with SIS energy drink and set about the next two hours. It was only 7:30 but the sun was out and things were heating up. A white cap kept the sun off my face and head and as the day wore on I was ever so thankful that I had thought to bring it along as I rarely wear one.

I was still keeping a 10 minute mile pace and feeling comfortable physically. Mentally though the thought of running around the lake for 6 more hours was something I tried not to contemplate. I was never bored however and always had something racing through my mind, be it running or non-running related. I even started writing my best man speech for my best mate's wedding!

The four hour mark came around and to my surprise I had run 23.4 miles which was only 0.85m less than yesterday. Obviously I had found my natural 'ultra pace' but the question would be whether I could sustain it for another 4 hours. I pulled out a bottle of 'turbo diet' chocolate shake which is a 370 calorie meal in a bottle. These are meant as slimming meal replacements and I find them to be perfect for ultra running as they are very easy to consume and tasty too. A bit more SIS bar and I was off for the second 4 hour stint. This time with water and coke to fuel my thirst and need for calories and sugar.

With the promise of the family turning up at the 6 hour mark for a spot of lunch this spurred me one through the next two hours. The sun was blasting down now though and I was drinking loads more than I had been and needed to keep an eye on water supplies. I was still keeping a similar pace give of take 20 or so seconds either side so some miles were 10:20s whilst other were 9:40s. The breaks I was taking to refill my bottles and stop to eat obviously brought down the average but I was pleased with progress and was getting ever closer to actually completing this 5 day challenge!

I was a little thrown when I got the battery low warning on my garmin. With 3.5 hours remaining and having logged 27 miles it was very unlikely that the battery would last so I took the decison to turn off the GPS reciever so at least I would still have the time to rely on. This now meant however that I had to count each lap in my head to keep a tally of the total distance. Each lap was 1/3 mile so this could be worked out quite easily but I still had to keep count which I'm pleased to say I did despite the heat frying my brain.

At 6 hours and on que my wife Kriszti appeared but where was the picnic blanket and the kids!? Obviously we had different ideas. She handed me a bag of rolls, chocolate biscuits and one bottle of water and headed back to the car saying they would be back in an hour. I told her I needed more water as this wouldn't be enough to get me to the finish.

It threw me a little that the family wasn't there to support me - where was team ultradiscostu when you need them most! Of course a 3 yr old and 3 month old are the priority here, not dad and another one of his crazy runs! But I still have needs too!! Oh well... I shook it off after 5 minutes of feeling sorry for myself and pressed ahead with a cheese and salami sandwich and chocolate bar in my belly.

It was at this point that I knew I would complete the full 8hrs. I think I always knew actually but didn't think it out aloud as you never know what could happen. The only thing playing on my mind in the final two hours was just how hot it was getting (34c to be precise) and that my water rations were running low! There really is nothing worst than the ancixity you feel when you are short of fluids.

Seven hours had now been and gone (with 38 miles covered) and still no sign of Kriszti. I plodded on round and round the lake still counting each lap and summing the total. I celebrated each mile and especially the 40th mile which in my mind was the goal distance for this run. Any more was a bonus but I was keen to get to 44 which meant sustaining the same 10 minute mile pace for the last hour.

By now it was really hot and I was having to ration my water to one sip per lap. I thought about going into the 'borózo' and asking them to fill up my water bottle but didn't really fancy that, plus I just wanted to stay on the track and keep running. At 43 miles and with just 10 minutes remaining the whole family showed up on mass complete with water! I grabbed it filled my bottle and was off as there was no time for pleasantries. I blasted around the lake for the final three laps to notch up one more mile and bring the total tally to 44, which equates to 132 laps or 8 litres of fluids! YES I DID IT :-D
(Video clip below at the finish)

What started out as a 'bit of training' in Hungary quickly turned into something quite different! This was without doubt the hardest 5 days of training I've ever done, and quite frankly not many events I've done come close to what I endured and how satisfying it has been to complete this little challenge. In numbers over the the past 5 days I have completed 95 miles (285 laps) and burnt over 12,000 calories. My biggest training week by some considerable margin.

In a previous post I noted that I had to work on my endurance. Well I think I've done this over the past few days. And what was most pleasing was that I was able to sustain a constant pace throughout all my runs and even speed up at the end. Nutrition and hydration wise I've learnt a few things too. Definitely going for the 2 bottle strategy on the NDW100 which means I can travel light and won't need to endure a sweaty hot back for hours and hours on end. There's a great sports megastore called Decathlon here in Györ which I went to yesterday in the post training glow. Bought myself a new waist pack which will hold all the stuff I'll need for the NDW100 so no need for a backpack! The NDW100 mandatory kit list isn't too onorous so fitting in what I need should be fine. They're also organising personal drop bags along the route so this also means that stuff like my 'turbo diet' chocolate drink and night gear can be left in one of them so no need to carry. I'll also be taking the clif shot blocks which are awesome!!! If you haven't tried them then give them a go. My favourite elite runner Ellie Greenwood (from Fife, Scotland) who just won the famous Western States 100 swears by them and used them to fuel her almost entirely through the 100 miles.

Ok I think I should call it a day there and go and have a beer with my new friends at the Borózo! Happy running!

Effortless....

2011-07-03T01:54:00.000-07:00

Well that has to be the best week of running I've had following an ultra. Taking it fairly easy in the Greensands Ridge race last weekend has paid back. I didn't run until the Wednesday, however on the Wednesday I ran a 5 miler at lunchtime and joined the club in the evening for a 10 miler. Then on Thursday I did a slow 5 miler with it in mind to not overdo it before my long run Saturday morning.

This Saturday morning long run was just 7 days after the GSR, and thinking back I don't think I've ever attempted a log run of 20 miles off the back of an ultra. I rose early... 4am early! And was out the door by 4.30am. It was a warm night so I didn't have to wrap up. Just shorts, a no sleeve base layer and T. I also experimented with two handheld water bottles for the first time. They worked out really well. If I'm to use them on a ultra however I think I would need some handles with them so I don't need to grip them so much.

Anyway this post was about one thing - and that was just how effortless I found this 20 miler to be. Without doubt the easiest 20 miles I've ever run. And again just a week after ther GSR.... not bad. I started very steady and slow and just went with how my body was feeling not worrying about the numbers on the Garmin (for once). This certainly helped and I think, in fact I know, that you can undoubtedly run better and more evenly when not chasing numbers.

I felt stronger and stronger as the run went on and the miles clocked up without me really noticing. I wish every run was like this! I completed the 20 mile run in exactlty 3 hours, averaging 9 minutes per mile. The last mile was a 7 minute mile!

Its too early to get overly excited, and you shouldn't read too much into one training run, but it does bode well as I start my training 'proper' now. I've set out my training schedule for the next 6 weeks, and hope that this will bring me to the start line of the NDW100 in the best shape of my life.

I've been inspired..... Brian Powell's Western States 100 training schedule

2011-06-28T14:11:00.000-07:00

I don't know how many of you have heard of Brian Powell of irunfar? probably quite a few... anyway I was just on his site (www.irunfar.com) following all the post Western States interviews and results, and got to reading about Brian's training schedule for the race (the link to the article and schedule is below). Anyway Brian finished Western States 100 in sub 20 hrs!! (19:24) on just 40 miles average per week of training, and only 7 runs longer than 20 miles!! He placed 31st out of 310 finishers. That's quite something in my book. Of course the guy has hug talent, undoubtedly, but as he states himself you don't have to log massive weekly mileage to do well, and be ready for a hundy!!

So what does this all mean? Well I guess what it means is that I do have a chance, despite my limited time, to train well for North Downs Way 100, get in some solid but not exceptionally high mileage, get in the long run at the weekend, and perhaps one or two more evening runs when the kids are in bed, do myself proud and absolutely smash it!! haha I think I'm finding some fire in my belly! Its time to get focused, and stop using the 'family life' excuse as a reason why I can't train and get in the runs that I know I can and should. Do I want this? You bet I do... So out with the excuses and in with a new schedule that will set me on a path towards NDW100 in good shape and ready to take on the challenge...

Link to Brian Powells WS training - My 2011 Western States 100 training.

Greensands Ridge race report

2011-06-26T14:13:00.000-07:00

It was a grey but warm Saturday morning as I toed the start line with just one other runner at the beginning of the Greensands Ridge Ultra. This was an ultra with a difference as the main event was actually the relay race which consisted of 6 legs along the 33 mile route. There were 30 relay teams competing and 17 soloists. Start times were based on your predicted finish time working backwards from 5pm. I was starting 11.45am alongside last years winner and solo course record holder. No pressure there then! It was very relaxed at the start with a few club mates were milling around for support.

LBAC had 4 relay teams competing and 4 soloists including myself. The other 3 solo club runners were running their first ultra - Ian, Joe (on the left) and Pete (on the right).

However all being accomplished marathon runners and faster than me meant that 33m was more than within their comfort zone, and only a small step up from the marathon. I hoped that Chris Taylor (last years winner) would go ahead of me from the start so that I could run my own race and this is what happened. As it was I never saw him again. He finished in a time of 4:53 taking half hour off his previous record. But this would not be the fastest solo time on the day as another soloist - Huw Lobb, was the favourite by some considerable margin and expected to smash the course record and run faster than many of the relay teams! Incredible stuff.

Each of the six legs differed in length. Leg 3 being the longest at 8 miles, and leg 2 the shortest at 3.9 miles. This makes little difference to solo runners though as we were running all 6. I set off at an 8:30 mpm pace, and tried to sustain this for leg 1 which went along the grand union canal for the first 3 miles before climbing up through the Stockgrove estate which brought with it the first few climbs. Some new greensands waymarkers recently put up did confuse things though and took you off the normal route. I should have known better than to follow them but soon got back on track and made my way to CP1 to dib in with an orienteering style dibber and carried on not needing to stop for refreshment as I had my camelpak which hold 1.5ltrs and filled with my drink of choice SIS energy drink.

Leg 2 was a mix of single track trail, and cut throughs across open fields. For the most part the GRW is very well waymarked making navigation easy. However at one point between two fields I took a left rather than a right as I couldn't see the cut though the hedge infront, and had to leap across a ditch and scrapped up my leg of the bush. No real harm done, but upon exiting the other style I spotted the stile just 10 metres away on the right which was well hidden! Doh. The only other point of note on leg 2 was being overtaken by a relay team runner. This early on surely meant that their predicted finish time was way to conservative. I averaged 8:45 pace for this section which I was pleased with, as I was trying to hold back on going too fast.

The start of Leg 3 is stunning as you run though Woburn Estate which is a large open space with lakes, herds of wild deer, and the impressive Woburn House. I stopped to take a few pics on route. From there it was a mix of single track, and fields, and definitely undulating! The sun was also now out and things were heating up making the going feel a little tougher at this early stage of the race. I had reccied this leg a few weeks prior with Pete (along with 4,5,6 also) so you would think that I couldn't go wrong, however I did take a wrong turn just before Evershott village and lost a few minutes. No bother though. I averaged 9mpm pace on leg 3, mainly because of the undulating terrain. CP3 was much needed as I was drinking far more than anticipated and was running dry. One of the volunteers filled by pak whilst I added the magic powder. Just at this point Pete came flying into the CP who had started a full 15 minutes behind me and had made up all this time in the first 17 miles so going just under 8 mpm pace! Awesome running.

Leg 4 was where the distance and heat began to take its toll a little. My pace began to drop not unsuprisingly so averaging 9:30 for the leg with my total average dropping below 9mpm for the first time. The plan for this run was to try and average 9 for the whole distance and clip under 5hrs, but the heat and wearrliness in the legs from this point onwards meant that maintaining 9s was looking an impossible task. Legs 5 & 6 was simply a battle to the finish, to keep going, dig deep and hang on for a respectable time. I was averaging 10mpm by this stage with some of the climbs nearer 12mpm. Leg 5 was field after field after field which you thought would never finish. However it was very peaceful with just myself for company, and despite the slow going I was still moving forward and enjoying the challenge. The end of Leg 5 and the CP was packed with people clapping and giving their support as I run in. I poured a 2ltr bottle of water over my head to cool the rapidly rise heat and downed the rest.

Just 4.7 miles to go to the finish and I put the hammer down... This is of course all relative and in reality I started doing 8.30 for the first mile which slowed to 9s and then 10s! This leg was very straightforward with a long stretch along a wide gravel track that went on forever. With fresh legs it would have been really quick but with 30 miles in the legs it didn't seem to make any difference. Nevertheless I started to feelthe finish and enjoy myself once again. I was still looking at the watch and working out times. 5hrs had slipped by a long time ago... 5:15 my original predicted time was also go... So the next target was the 2010 course record at 5:20 but as I got closer and closer to the finish I knew to that I would just miss out on this. It really wasn't an issue though as this was a training run for bigger things to come. The crucial thing was time on my feet and I was certainly getting that. My wife called to say she had arrived at the finish line with Lili and Jasper which was perfect timing with less than 2 miles to go. This spured me on and before long I was running down the final straight pass the church into Northill village and across the finish line where my family were standing. Perfect. My time was 5h24m. Average pace 9:40.

Going back to the favourite soloist Huw Lobb who I mentioned at the beginning of this piece... He did indeed demolish the 2010 course record by almost 1.5 hours in a time of 3.57 which is simply staggering. That's just over 7 mpm pace over 33 miles across undulating farmland and technical single track, plus the numerious stiles and in the heat. Huw also beat most of the relay teams too with only a handful of the 30 teams going faster. Unbelievable running. Pic below is Huw Lobb on the right and LBAC runner Simon who run a seriously fast 1st leg in 6 minute mile pace, and Huw kept up with Simon all the way!

So what do I take from this 'training run' in the build up to the NDW100 in August. Well quite a lot actually which I will list in no particular order...

1) Need more endurance = need to fit in more longer weekend runs (perhaps a little less ElliptiGOing!)

2) Need more speed = more focused speed work. Monday lunchtime being my preferred day for this session.

3) Must be mentally stronger. I found myself too often on this run thinking about how far there was left to go and how I was slowing down, instead of flipping it around and celebrating the distance I had covered and the pace that I was still able to average over the whole distance. I've got to get into a mindset more often of celebrating every success and blocking out any negativity or doubts.

4) New pair or trail shoes! Ok I don't actually need a new pair but I look for any excuse and the new Merrell foot gloves look awesome.

5) I must wake up realise that I don't and won't have the time with life's pressures to put in the miles that I know are needed to really excel in ultras. So recognising this I must manage my expectations about what I can achieve going forward. Which brings me on nicely to goals for the NDW100.

I had thought about going sub 20 hours and whether this would be possible. I'm not sure if it is realistic or not, but such time goals (especially very optimistic ones) I don't think are very helpful when you are in the thick of it and just battling on to keep moving forward. Why set a goal that could make things even more difficult for yourself whilst you are out there running cos you realise that you can't maintain the pace required which puts you in a funk and the wrong frame of mind. So I would much rather for an event such as a 100 miler remove the pressure on myself to hit certain mile splits/average pace etc etc, and not worry so much about pace or time.

The only thing that is certain is that I do want the NDW 100 mile-1 day belt buckle which only sub 24hr finishers will receieve. If you take longer than 24hrs then new just get a simple finishers buckle. So there.... I've said it... My goal IS to finish the NDW100 in under 24hrs. More achievable than 20hrs of course, and something more tangible as well, which should spur me on when the going gets tough.

Ok I had better stop talking and get training....

The Official Greensands Ridge finishers times are here

Greensands Ridge reccie

2011-06-12T02:16:00.000-07:00

Just a short post on yesterdays training run along the Greensands Ridge. This was a reccie for a race in 2 weeks time which is a relay event with 6 legs of differing lengths along a 33 mile section of the Greensands Ridge (GSR). Teams that enter (mostly local running clubs) are then allowed to have solo entries too. So myself and fellow lBAC club rummer Pete who is also running solo ran legs 3,4,5 and 6 yesterday to familiarise ourselves with this fantastic trail.

We took the cars out to the finish and one of us drove back to where we were starting from. A bit longwinded but the only way to cover a point to point course without doubling back. We started in Evershot village - your typical English little village with pub, by the cricket green in the centre and quaint pre georgian cottages. This point is just over 10 miles into the GSR route. The route itself starts in Leighton Buzzard and finishes in Northill which is where we were heading to.

We were running by 6:30 (up at 5 again!) and so nice to find a friend willing to run at the same crazy times as me. Thanks Pete! The GSR is an undulating route that mixes, terrain of grass fields, compact sand (as you would expect from the name), some techincal single track stuff, and wider gravel paths. It all made for a great run. Navigation was fairly straight forward with regular GSR 'deer' waymarkers along the route although some are positioned in the silliest of places making them pretty hard to spot. Pete and I missed a few turns but quickly corrected our mistakes, and learn?from these for the actual race.

It was a great run that rose the heartbeat at times but it wasn't the running that caused this - one point we acrossed a field of bulls but they were quite 'friendly' looking and of the wooley variety but we weren't going to take any chances. The other 'incident' was with 3 angry barking german shepherd dogs who were guarding their territory on the other side of a worrying low wire fence that separated them from us as Pete and I tenatively walk/run along a narrow path right next to them. Not a nice experience expecially when one of them made an effort to jump over the fence. Stupid dog owners.

We completed the 22 miles in 3h35m. Average pace was a leisurely 9:45 mpm. Perfect. And 3000 calories burnt, which I did my atmost to regain over the day by eating eating eating :-Definitely the best bit about running long!

Considering that this was just a week after the C100 i'm happy with my recovery. Whilst I can still feel the effects on some of the hills it wasn't anything over the oridinary, and I expect to being fully race fit in 2 weeks time. Not that i'm planning to 'race' it full on. I'm hoping to approach it as a 33 mile training run, to get more miles in the legs in my continued build up to the 100 in August.

Chiltern 100 Race Report

2011-06-06T22:18:00.000-07:00

I didn't stop smiling all day!

This past Sunday saw Idai and I take on the beast that was the Chiltern 100 cycle sportive event. This is an event that I have been building up to for months now. In fact in true ultra fashion one of the first things I did when getting my ElliptiGO was to look for an Ultra event. This was fuelled by the desire to become a member of the ElliptiGO Century Club, which before Sunday had just 13 members one of which is ultra-running legend and hero Dean Karnazes! So that has been my motivation to train hard and make it to the start line in tip-top shape and give it my all.

Training had gone very well, as captured in previous blog posts, and I had ridden up to 70 miles, including a 90 mile day (20 + 70). I was familiar with two thirds of the route which really helped on the day to focus on what was coming around the next bend, when to push and when to ease off. The Chiltern 100 route itself is certainly not for the faint hearted, and if you aren’t a huge fan of hills then it certainly isn’t for you with over 2,600 metres of climbing. The description on the Chiltern 100 website sums up the 'Gran Fordo' route quite nicely which reads as follows: "The Gran Fondo is an uncompromising road romp across 177 km (110 miles) of the toughest and most picturesque terrain in the Chilterns. It is relentless in its pursuit of hills, 21 in all, routinely climbing at over 15% grades. From Great Missenden to Dunstable Downs, then SW for the shake down along the scarp slope where the biggest and steepest hills await you. From Watlington return to Great Missenden over the final 6 leg numbing climbs".

So that is what awaited Idai and I as we set off on Sunday morning; separately I might add as Idai was fashionably late and I couldn't hang around because the event cut-off time was a pretty brutal 9 hours with the HQ due to close at 5pm. I think Idai was quite keen to ride separately anyway as an event of this distance really does require one to ride their own race. The emphasis of a sportive event is that it is not a race and hence there was no mass start. Instead 20 riders were released at a time in 2 minute intervals. I was on the start line with friend Dave (riding his Bianchi performance road bike) at 7:45am sharp for a quick getaway. My aim was to complete the event in under 8 hours (14mph average speed) but I didn't want to leave anything to chance hence the early start.

The ElliptiGO was unsurprisingly receiving a lot of attention on the start line. The usual questions from riders included – “What is it?”, “I haven't seen one of those before...”, “You're not doing the full 100 are you?”, to which I would reply 'yes', which was met by a “you’re completely mad”. Yes I am and I love it! And the most asked question throughout the day - "is it harder or easier than a bike?". Let’s look at it this way - These guys had 20+ gears, tyres the width of razor blades, and bikes that weighed as much as can of beans, the ElliptiGO on the other hand had just 8 gears, tyres more at home on a short city commute than 110 miles in the Chilterns, and weighs 40lbs. So most definitely harder! Figures I’ve seen from the manufacturer suggest that it’s about a 30% greater effort level. Nevertheless I wouldn't swap it for anything else, and I'm sure I had the biggest grin on my face of any rider on the course all day!

We were soon on our way from the HQ at Amersham Rugby club (see route map and profile above) and making our way along the first 5 mile flat section towards and down to Chesham. It was soon apparent and came as no surprise that I would not be keeping up with other riders on the flat sections, as they were way faster than me. Instead I set about pacing myself at around 16mph average speed which felt comfortable. The first descent into Chesham was a long blast down into the town centre which set the scene for the rest of the ride, which as the above profile shows would be descent, followed by ascent, followed by descent and so on. My strategy was to make maximum use of the flat sections maintaining a high average speed with minimal effort, whilst blasting the downhills and pacing the uphills as evenly as I could.

From Chesham we headed out and up to the top of Berkhamsted along some quiet picturesque country roads, and another blast down to the town centre. Inevitably followed by a long gradual climb up into the Ashridge Estate at the 15 mile mark. I know the area well and loved every second. Ashridge is a National Trust estate of hundreds of acres in size inhabited by many different deer and wildlife. Unfortunately I have no photos as taking them would be difficult on a bike and is impossible on an ElliptiGO. From Ashridge and into Little Gaddesden village there was a nice long downhill followed by... yes you guessed it another climb. We were then heading out to the northern tip of the route for what was the first serious climb of the day Bison Hill at around the 25 mile mark. I had practiced this climb many times before so knew what gear to be in and when for minimal effort, although at a 10% incline effort was certainly required.

It was on this climb too that the ElliptiGO really showed what a good climber it was as I passed a few other riders hunched over their handlebars grinding the lowest gear. On this hill and others further on in the route many riders even took the time and energy to comment on how well it climbs. And it does however not without putting in the effort, but because the body and legs drive it in such harmony, the whole motion of the ElliptiGO does look effortless as you glide up the hill bolt upright, driving down on the foot plates and still grinning! :-)

Incidentally, Bison Hill is so named because there are actual bison there! And what's more I spotted two of the woolly beasts between getting my breath back and pressing on up the hill. Again no time to play tourist and take photos I'm afraid though.

From here it was a big loop around Dunstable Downs with spectacular views over the valley below and across to Ivinghoe Beacon which would be our next significant climb.

Climb up Ivinghoe Beacon

Once we climbed Ivinghoe we headed back around into the Ashridge Estate for a brief spell, where I took an unscheduled pitstop to relieve the pressure on my bladder. And who said men can't multi-task as I also put the time to good use and consumed an orange GO energy gel as well. The timing was perfect too as we were approaching the two hour mark, and this in effect established my fuelling strategy for the rest of the ride - take an energy gel every 2 hours plus something more substantial at the official feed stations at the 39 and 75 mile marks, whilst also filling my water bottle with my SIS energy drink. In total I estimate that I only spent 10 or so minutes stationary throughout the entire ride, which was extremely pleasing as time spent going nowhere really kills your average speed. My official split at this checkpoint was 2:33 which translates to an average speed of 15.3mph.

The next section took us down a steep sharp incline into Aldbury village which was followed by a series of long, winding, undulating country roads with the occassional bigger bump (e.g. 10-12% inclines) but these climbs were short lived and just a taster of what was still to come. The first feed station at 39 miles was on this section and as stated I didn't spend a whole lot of time at these, which is a shame in some respects because what they had on offer was an abundance of calorific sugary treats! But I resisted the urge to graze quickly filling my bottle, grabbing one energy bar, which I scoffed whilst fielding questions from inquisitive riders about the GO. Refuelled and feeling great I pushed on and enjoyed a long winding descent down into Tring town centre. The next section was quite compact with riders in closer proximity on narrower single track roads. I was no longer riding alone and had company, which was nice, as the hills started to come thicker and faster.

The next town on route was Wendover which signalled the start of what I considered to be the toughest part of the route in terms of steepness and length of the climbs. However I was very familiar with this section too which allowed me to relax and take it each climb in my stride (which being quite a long stride must help to drive the ElliptiGO forward with greater efficiency especially uphill!). This was put to the test on consecutive climbs of Butlers Cross, Pulpitt Hill and the brutal Whiteleaf hill which was over a mile long from the bottom. It was in this section of climbs that a game of cat and mouse started between myself and the other riders around me. They would pull out in front on the flat sections between the climbs but I would reel them back in on the climbs. I remember one guy well who was I think amazed that he couldn’t shake me off, and laughed each time I passed him on the climb. On Pulpitt Hill he commented that the sound of the ElliptiGO was like the theme music to Jaws! Scary stuff indeed!

The reward for reaching the top of Whiteleaf Hill was a massive downhill section on Kop Hill where I hit my top speed of the entire course, and top speed ever of the ElliptiGO – 41.4mph!! Pretty crazy stuff and I can tell you that I was holding on pretty tight. What a rush though! One rider I spoke to after the event said he hit over 50mph on the same hill :-O

From here it was more of the same undulating country roads. Beyond the town of Chinnor at around the 70 mile mark was where I was entering unchartered territory for the first time both in terms of distance covered and the rest of the route which I had not covered in training. However neither aspect changed too much and I continued on riding strong, muttering my new ElliptiGO mantra under my breath to hold good form and push on “Stand Tall, Ride Strong”. What I had perhaps not bargained for was the brutality of the climbs still to come, namely Kingston Wood and Christmas Common! Such splendid names but they do deceive as they sound so innocent! These climbs were enough to get several riders in front of me off their bike and walking, but not the ElliptiGO – she’s like a Duracell bunny and just keeps going! I won’t lie though and say that my legs weren’t starting to grumble. They certainly felt well used, and I could feel that my effort levels were maxed out but it was manageable and I still climbed faster than those of bikes around me.

The second and last feed station was situated at the top of Kingston Wood and it couldn’t have been better placed. I stayed disciplined however and was in and out in less than 3 or 4 minutes. My split here was 4:45 for 73 miles (avg speed upon leaving the station was 14.9mph dropping just below 15mph for the first time).

From here is was a case of head down and go, and the good news was that there was a massive downhill section followed by long flat main road where I could get the miles in and push on. Even the rain that was starting to fall at this point didn’t dampen my spirits although it did make me more careful on when cornering! What followed from here to the finish was a series of seemingly never ending climbs. Six in total which after what had preceded them over the whole day were starting to take their toll, but the finish didn’t seem so far away and the scenery continued to stun and amaze and keep me grinning! Honestly! Or was it grimacing... one of the two... probably both.

Somewhere on route in the latter sections

The last event of any significance was when the heavens opened 3 miles from the end but I didn’t care. It was a flat section and I was flying going at over 20 mph and eager to finish strong. And that was that. Job done. A coveted place in the ElliptiGO Century Club was mine. The first person to finish the Chiltern 100 on an Elliptical bike, and in a time of 7hrs 27 minutes, which I was dead chuffed with and much faster than I had ever anticipated. Incidentally my 100 mile time as measured by my Garmin was 6h46m. I know these times are meaningless as one doesn’t have a point of reference to compare. But hey if I do it again next year then we can! I may also contact ElliptiGO themselves out of pure curiosity and because I’m unashamedly competitive to find out what other 100 mile times have been set. The ElliptiGO Century Club list is here on their website and hopefully my name will appear there soon. The full results of the Chiltern 100 are posted here. No official race day photos yet but I will be keen to see those and will post when they are up.

My last thought 2 days after this all happened relates to my post race recovery. Quite simply the ElliptiGO says what it does on the tin. It is a zero impact high intensity workout which can be proven by the fact that I've just ridden 110 miles with over 2,600m of climbing and felt fine on Monday and was running again today. Yes my legs feel a little used and wearly but if it was a run I would be nursing all sorts of aches and pains for days if not weeks after! That's not to say that I'm stopping running, far from it, but as a cross-training device the ElliptiGO is far far better than running alone. Period.

Sunday morning run (with difference)

2011-05-31T03:51:00.000-07:00

Well I have to say Sunday's long slow run was a slightly different and enjoyable affair. I rose at 4:30am as per usual woken by Jasper wanting his early morning feed. I had the usual hungarian coffee and bowl of porridge which always sets me up for a long ride or run. And off I set out my door and after a mile onto the Grand Union Canal towards Tring.

Two miles in I spot 3 runners in front of me on the canal path. It is most unusual for this time of day to see 1 runner let alone 3! They weren't so much running though as walking/hobbling/swaying along. I caught up with them and immediately noticed their race numbers. I had unknowingly been caught up in the middle of one of the longest Ultra races in the UK - the Grand Union Canal (Ultra) Run which is a 145 miles from Birmingham to London. I knew of the race and had even been on the website before but had no idea it was this weekend.

I felt quite privileged to suddenly be a part of it in this very small way. The funniest thing that many runners I stopped to talk to said to me is that I was moving very well at this stage in the race! Whilst it was tempting to go along with the suggestion that I was comfortably keeping a 10 mpm pace after 100 miles of running I couldnt do it to them... I explained that I was actually just on my normal Sunday morning run. I wished the 3 of them the best of luck and went about chasing down the next runner ahead of me.

And this became my motivation for the rest of my run which instead of being a long slow run was now in comparison to these guys a very short slow run! Its funny how context changes everything. I was planning to run 25 miles which I did do and normally I would think of this as a long run (and indeed it is being that it is only just shy of a marathon), however today it really felt short and because of the distraction of the GUCR, far easier than if I had been plodding down the canal alone.

The GUCR itself is in my opinion pretty brutal mentally! Not brutal in a Lakeland100 sense of continuous climbing and descending mashing the quads mountain after mountain, but simply because it is SO flat and SO long and quite frankly the terrain underfoot and scenery around you doesn't really change a great deal. Both races have the same 45 hour cut off, but I would have to say that I'm far more drawn to the L100 than the GUCR. Half of the 98 starters of the GUCR dropped out which is very high for a race whose only real challenge is the distance. I thought whilst I was running along if I would like to enter this race and perhaps I will, but I've said before that the reason I got into ultras in the first place was to run beautiful trails and witness amazing scenery. The GUC just doesn't offer this element! But it does offer a real challenge. My friend Dino was running the GUCR - a very good ultra runner (came 3rd in the Lightning12hr) and training for the L100 but he dropped at 108 miles. He'd had enough and simply couldnt face the prospect of putting even one more foot in front of the other. The distance and mundane route broke him, not the physical terrain, and mentally he had had enough. And said himself he didnt want it hard enough to keep going.

I'm a little surprised that the drop out rate is so high on the event. You surely know what you are getting yourself into when you sign up. Without passing too much judgement on the preparation and training of those that enter this race surely they are simply bitting off more than they can chew, and are under prepared. The very small field of 100 starters surely brings into question the entry requirements for such an event. Its over subscribed year after year so perhaps it makes sense to provide the opportunity to those that are truly prepared and stand a good chance of finishing... or perhaps I'm simply under-estimating the magnitude of this event and the challenge. Either way, if and when I enter the GUCR I will only do so knowing that I am fully prepared to take it on and will finish.

I met some other nice people out on this run - John was on the GUCR reserve list and only found out he was racing 6 weeks prior! His longest training run was 45 miles, but he seemed extremely determined to finish when I spoke to him at the 95 mile mark, and was raising money for cancer research having lost 2 friends to the illness last year.

I ran with a guy called Iveagh for a mile or so just before I turned around to head back. Iveagh was from Ireland and running a very good race. This would be his longest ultra and he finished in 38hrs having checked on the website. That's a long time on your feet down one canal and takes a lot of guts and determination to carry on.

And if Ultras teach you one thing its too never judge a book by its cover! I passed a v. senior lady called Debbie on my way back home who was moving slowly but still moving and looked quietly determined. Debbie finished in 43 hours! Amazing. It simply serves to show that running ultras and pushing ones limits is not about speed, or strength, or age, or ego but just about a complete single-mindedness to continue and push on to the very end. My favourite quote which I take with me to every event for when I may need it is 'pain is temporary, quitting lasts forever'.

For what it's worth I completed my measy 25 mile training run scraping just under a 10 mpm pace. An extremely enjoyable run. My left foot is grumbling ever so slightly due to the lack of running but hopfully as I fit it a knew more runs (not just the long ones) it will strengthen and see me good for the NDW100 in August.

Back in training...

2011-05-26T14:24:00.000-07:00

It's been quite a while since my last post but this week has seen me get out there and log more miles than in a long while (and some actually on foot!) so thought I would fill those of you who are interested on my week so far...

... On Sunday morning I left the ElliptiGO at home and did something quite novel... a RUN! 4:30am start and out the door by 5. Its definitely the best time to run... Much cooler plus the sunrise plus no body about as I went on my way down the Grand Union Canal from Leighton Buzzard to Hemel Hempstead. It's a great route with open views and a quietness that one can just lose yourself in. Glorious! I feel so sorry for those still in bed at times like these.

Having not run properly (e.g. anything over 10 miles) for months this would be something of a test. I covered 22 miles in total. 20 down to hemel which was a very leisurely 10min mile pace then the train back which took just 14 minutes to cover the same distance that had just taken me 3h20! So fact of the day: trains are 13 times faster than running! But I still know what mode I would rather take.

The plan will be to increase the mileage in the build up to the NDW100 on 13th August. In a month or so I should be running back from Hemel too, and saving £7 on the train fare in the process, which I can spend on energy bars instead! :-)

So that was Sunday. Rest day monday.
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And then to Tuesday where I clocked up 92 miles on the ElliptiGO. 22 miles to work in the morning for a half day, tand then a 70 mile Chiltern100 training ride in the afternoon. This time I had some company on the ride in the form of my mate Dave who was on his high performance Alu-Carbon road bike. The difference in performance was very noticable on the very first climb of the day as Dave stormed ahead with me left in his wake. I'm getting more use to climbing now with all the training miles clocked up in recent months, and there is a very noticable improvement in my performance and fitness.

It was great afternoon of me just trying to keep up with Dave! The highlight was actually overtaking Dave on a mega long and steep downhill section into Chinnor, where in his own words he 'lost his bottle', whilst I clenched my butt cheeks and just went for it, holding on tight and putting all my trust in the bike as I zoomed down reaching 38 mph. What a rush!

This out and back ride is a real test knowing that every downhill would have to be repeated going up the other way. The return leg was a real killer. My legs were screaming out for mercy on the 10% + inclines. Painful yes but so rewarding when you finally reach the top even if Dave had been waiting for 5 minutes already. Unbelievably Dave stayed in the large chain ring on the front for the entire ride! Awesome effort mate.
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Wednesday rest day with the family (although 'rest' with a 3yr old and 5 week old baby perhaps isn't the most fitting description!)
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And today (Thursday) I repeated pretty much the same 70 miler with my mate Idai from MK who works for ElliptiGO. This ride was a far more leisurely affair than Tuesday's frantic energy zapping pace. Including a well planned and timed pub stop for lunch. Jacket potatoe and chilli went down very well indeed :-) plus we avoided the first of several downpours of the day. On leaving the pub however it didn't last and we were soon pretty soggy including one downpour which was so heavy all you could do was laugh. If it wasn't for the cycle helmets the rain and hail would have been pretty harsh. However none of this could put a dampener on what was a great ride across the toughest part of the Chiltern100 route. Another 69 miles logged too which makes the week's total 161 miles.

The fall out of this ride is two broken spokes (one was already broken before), but luckily the GO was already booked in for a service tomorrow where it will be restored to new, including a new puncture proof rear tyre which will ensure there are no annoying hold ups on race day. Brakes have also taken a battering on the steep downhills so they should come back far better with more response and stopping ability.
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To wrap up... my training is most definitely ramping up now and I hope to get the balance right on foot and on the GO in the build up to the NDW100 where I should be as fit, if not the fittest I've ever been. Lets see as family life must also be balanced which is never easy. Pictures of the Blofeld family and today ride below.

Baby business sorted... Hello ElliptiGO...

2011-05-16T14:29:00.000-07:00

It's been a long while since my last post mainly because time has demanded other things of me than telling the world about my non-descript running and ElliptIGO'ing exploits. The birth of Jasper 4 weeks yesterday has of course meant a change in priorities with running taking a back step. But actually I stopped logging any significant milage off the back of the Lightning12hr qnd didn't want to run too much since then, not with any real focus anyway.

In April I recorded just one 5 mile run but more than made up for it on the ElliptiGO with over 300 miles logged. It's such a blast to ride and have been upping the mileage on the GO in the build upto the Chiltern100 cycle sportie which is on 5th June. It's actually 111 miles and climbs 21peaks across the Chilterns. This past Sunday saw me get in my longest training ride to date. I'd previously got up to 50 miles in training using the Chiltern100 route as my training ground to get use to the mega steep climbs. I covered 71 miles on Sunday morning setting off at ridiculous-o'clock (5am) so as to get back by 10 ish and not eat into Sunday family time. The route itself is great mainly on nice long winding country roads which are not too beat up (the ElliptiGO hates rutts and poor roads as do I as it sends uncomfortable vibrations up the steerig column and had he foot plates jumping around).

I've covered the 50 mile route four or so times now so have become very ascustomed to the route and each climb and what gear I would need for each and even when I need to change up and down in the climb. A cycling/ElliptiGOing/hill climbing machine of sorts! The climbs are steep, and some long too. The steepest at 14% incline but most averaging 8-10% + I would say. Early on it's not bad at all and the ElliptiGO climbs so well and with ease (all things considered) that you think you could go all day. But of course fatigue changes all that and on this 71mile out and back route the hills on the return leg started to test me. I was fuel depleted too as my schedule bottle change in Chinnor village didn't happen as the village was COMPLETELY closed for business. Ok it was 7:30am on a Sunday morning but I had at least expected a sleepy village newsagent to be open. No luck there which meant that I had to survive (it turned out) 52 miles on about 500 ml of enegy drink plus my energy bar. On a flat course no problem but the hills... Did I tell you about the hills!! Oh yes I think I did ;-)

So all in all a very good training ride. 71 miles covered in 5hrs5mins averaging 14mph. On a conventional bike this will sound truly pedestrian but believe me when I say that the ElliptiGO is far from conventional. And did I mention the hills.

Ok that's it from me tonight. When I get on a real computer (typing this on iPod) I will try and upload a few pics of little Jasper and the family. He's doing really great and a marathon runner for sure!! And why am I so certain of this... He was born on the day of the London Marathon!! :-D

Chiltern 100 reccie

2011-04-09T02:12:00.000-07:00

I took some time off work on Thursday before our baby son Jasper is born (due Friday) to enjoy the weather and go for a long ride on the ElliptiGO. The plan was to join onto the Chiltern 100 route which passes close to where I live and long it out along the Chilterns as far as Whiteleaf Hill.

It was a great ride and I now know in no uncertain terms how tough the Chiltern100 is going to be. The whole route has 21 climbs (see profile below) and looks pretty scary stuff. I tackled 5 of them on Thursday (Aston Hill to Whiteleaf Hill) on a 26 mile out and back route from my home. And even those 4 really hy home how hard he climbing on this event will be. But I love climbing and think it is one of my strengths so perhaps I've found the perfect event.

Chiltern 100 elavation profile - 111 miles in total - 2,600m of ascent

The steepest climb I ascended was a 14% gradient so pretty STEEP! They are generally not short either as once in to the Chilterns you are generally climbing up and over the ridge line to get back down the other side and then repeat this 21 times! It was actually the descents that were the scariest on the GO! The high riding position jut makes me more nervous wh flying down the backside of a steep hill. 14% gradients look even steeper when you are going down them!!

Getting to half way having scaled Whiteleaf Hill was a real treat. I came across the local pub where I pulled up and enjoyed and nice pint of full fat coke and a jacket potatoe and chilli. I sat out in the sun and soaked up the moment. So much the better as the alternative was sitting in front on the computer at work.

The return leg home felt half the distance which is always nice. This is also ominous though as the anti-clockwise direction of the C100 route is obviously the tougher route! Back home I had clocked up exactly a double marathon which made for a extremely satisifying and enjoying Thursday jaunt. I should do this more often!

SIS Lightning 12 race report

2011-03-21T14:17:00.000-07:00

It's the day after the Lightning12 and I can categorically say that that was the hardest fought race I have had to endure to date. Well it was due to happen sooner rather than later right...

Rewind to race morning (I had arrived the night before in the beautiful Malvern Hills - although quite not so beautiful if you find your running up and down them for 12 hours!). It was a cold night and my tent offered little protection from this. I cacooned myself in my sleeping bag and did as best I could to sleep. I probably didn't manage more than 3 hrs of sleep max.

My iPod alarm was set for 4:30am (race start was 6) but didn't wake me or didn't go off at all. I couldn't work out which. I rose at 5am and had just an hour to prepare. Normally this would be plenty but confined to a tent makes everything a little bit more tricky. Porridge and banana for breakfast with a strong coffee set me up for the run ahead. The clock was ticking and it was getting closer and closer to 6. I was still fumbling around getting my kit together, filling my water bottle up etc when I hear... 5... 4.... 3... 2..... 1! And the claxon sound. Oh crap I've missed the start!! I grabbed my gear and rushed to the start line which luckily was all but 50 metres away. I joined the back of the pack and had a good laugh to myself about it. If anything that small mishap helped me relax a little. For a description of the course itself see my account from last year here - http://ultradiscostu.blogspot.com/2010/03/wiggle-lightening-12hr-race-report.html?m=0

Shortly into the first lap it became apparent that my innov8s had seen better days. The wear on the back of the tread meant that they were falling inwards and backwards with every step. Plus I had opted to wear my sealskinz socks for added protection from the trail however I quickly learnt that they do not perform in the dry as well as they do in the wet. My feet were on fire and massively overheating. Defintely a shoe and sock change at the end of lap 1.

I had good speed (who doesn't on the first lap of a 12 hour race!) but didn't think I was overdoing it. My race strategy was simple (he says) each lap had to average under an hour so that on completing my 12 lap I could go out and run a 13th. But I also wanted to run a more consistent race too. To give what I was asking of myself some context I only ran my first 3 laps last year under 1hr. The rest were between 1h5m -1h20m. I therefore knewn this wasn't going to be easy.

And easy it wasn't!!! With my new Montrail Mountain Masochists and Injini socks on I was feeling far more comfortable. Lap 1 was 52mins (each lap measures 9.3k - coming up short of the advertised 10k mark). Add the 800ft of ascent PER lap and you get an idea of how tough this course is. I kept the pace steady and ran laps 2, 3, and 4 in 52, 54 and 58 minutes. Good consistency, on track and I was happy. I stopped by my tent at the end of each lap to refill my bottle and take on some food but avoided the temptation to sit in my chair.

Then it was all change.... From lap 5 onwards it all went horribly wrong. Clearly the pace I was running wasn't sustainble. I had hit the wall no question and continued scaling up it for lap after lap after lap. This wasn't just a small low point in the race which I would soon get over. I was deteroiating fast and I was powerless to stop the rot. Lap 5 was a 67 and lap 6 a 79. I had fallen off a cliff! The reality of knowing I hadn't even completed half of the alloted 12 hours also bared down heavily on me. Instead of breaking this up in to chunks and focusing only on each lap, all I could think about was the total distance/time/number of laps I would still be out there for.

I seriously (I think) considered throwing in the towel at the end of lap 6 such was my physical and mental distress. I slumped down in my chair and ate some pizza and coke. This relived the senses a little and I simply got up and went back out for another lap. There wasn't any major change in me, I was still on a low but perhaps a little more accepting of my fate. Yes I was hurting, and yes it will continue to hurt, no question, and no I wouldn't be getting any faster, only slower, but I'm still in this race and so I plodded on and out for another lap.

Laps 7, 8 and 9 were a little more consistent. Consistently slow maybe but still consistent. 77, 75 and 75. Wow perhaps I was getting the knack for this pacing thing after all. There is little else to report or describe about what occured during these laps other than to say that my mood did improve a little. This is in part because of all the other great people out on the course. Many knew me as the guy who won it last year (to my real surprise as I was really trying to keep that one quiet - card marked and all that). The number 1 race number didn't help either but is a very nice momento to keep. Anyway where I was going with this is that some would comment as they passed me (and on the rare occasion that I actually passed them). One guy's response when I told him I was throwing in the towel was "you can't, you're our inspiration for being out here" (I'm not making that up!) That was nice to hear and perhaps a clever ploy to keep me out there but it kinda worked and perked me up a little. The other thoughts that ran through my head when I thought about quiting were primarily who would I be letting down if I did call it a day - would my family think less of me if I did - the answer of course is no, but at the time the thought of going home and telling them I quit after 6 laps was not one I could contempate, and after that guy's comment on the course it made me think that I had a kind of duty to stay out there as the course record holder and keep going til I dropped. The last thing I wanted was to be thought of as a bad loser - someone who when its not quite going their way, and things got a bit tough quits. And what stick would I get from the guys down the club - Answer: Plenty!! And perhaps rightly so... Because as ultra runners we measure and pride ourselves on NOT how fast we run but on how FAR we run and how LONG we can endure it for. Therefore quiting in an ultra race perhaps has far more consequence and significance than in a 'normal' shorter or distance event. Of course anyone, 'ultra runner' or otherwise, can have a bad day and I was definitely having a bad day (at least by the standards I had set myself).

There is one particular quote by Lance Armstrong that went through my head as I was out there and which defintely kept me going - "Pain is temporary. Quiting lasts forever". Too true! And the simple reality of the situation was that I either stopped or kept going. End of. As I sit here now on Monday evening the pain has indeed subsided (unless tackling stairs!) but had I quit yesterday and not carried on then I would indeed be feeling very very sorry for myself and doubting my ability as an ultra runner at all.

Anyway back to the race and I had finished lap 9. Incidently back on lap 7 or 8 when speaking to my wife on the phone I talked about setting some goals that would keep me going. If I completed 9 laps that would take me over 50 miles which would be a job well done, if I managed 10 laps then that was over a double marathon and a nice round number. Completing 11 laps would go over the 100k mark which would be a very worthy milestone to achieve. Annoyingly, 10 laps wasn't 100k because of the 'short' lap. I set these goals to provide some meaning to each subsequent lap and it worked.

So back (again) to end of lap 9 (sorry we shall get to the end soon I promise) and I was all but finished mentally and physically. Instead of going to my tent to refill my water bottle I had planned to cross the finish line first to record my time, then go and have a sit down and a cup of tea in the catering tent. As I did this and crossed the line the announcer who hadn't once told me my position says and here's Stuart last years winner in 5th place. It was almost an exact reoccurence of last year when the same announcer told me I was in first place, and I couldn't believe it. For me it had been a terrible race (post lap 4) and I had slogged my way through another 5 laps of misery, but somehow I was in 5th place. My exact thoughts were not though, "Wow that's fantastic" instead they were "damn that really does mean I will have to go back out there and run another lap". I still went for my cup of tea to ponder this new information. I sat down with a guy who was running in a pair and who was also comtempating his final lap. He wasn't looking forward to it either but the crucial difference between pairs and soloists is that you really can't let down your partner. Yourself maybe, but not someone else on the team. Anyway he just said very matter of fact whilst I explained how my race had fallen apart, that I had better go do that extra lap. And as he said that it was clear I had no choice but to. What decision was there to make. None. Get up Blofeld and get your slow arse back out there for one last lap! So that's what I did. Lap 10 was no slower than my previous 3 laps, if not a little faster actually when you take into account my cup of tea in the nice warm tent. Amazing what a good old cuppa can do for morale!

I had long decided that I wouldn't even attempt an 11th lap, even though I would finish the 10th lap well inside the 12 hour time window. Running an 11th lap would have seen me out there for 12 1/2 hours plus, which was not something that filled me with any joy, plus logistically I had a tent to pack away, warm down after the event, supper and a 3hr drive home to contemplate. These aren't excuses for not running another lap, merely the reality that I faced.

So there you go that was my Lightning 12. No fairy tale ending but an ending nevertheless. I held onto 5th place in the solo category covering 57 miles in 11 hours 15 minutes. My fastest mile was a 7:27 and my slowest a 14:57. Almost certainly one involved going down hill whilst the other involved climbing up, but this was defintely a tale of two halves which I will no doubt learn a lot from in terms of pacing my first 'proper' 100 mile race in August (24hr events apparently don't count as real 100 milers even if you cover this distance).

I will try and keep the blog coming in the next few months but don't expect many races reports. My next non-running challenge is to complete the Chiltern 100 in June on my ElliptiGO. That will be positively easy compared with yesterday I can tell you, but I'm not going to take it lightly I promise!

DOMS

2011-03-18T14:46:00.000-07:00

What a week... Since last Sundays 60 miler on the ElliptiGO things have gone a bit off track. Monday was a slow recovery ru. And whilst heavy legged I didn't feel too bad. Tuesday I rested and on Wednesday came the BIG mistake! An innocent lunchtime aerobics session at work left me seriously aching that evening and come Thursday my legs were feeling the full and very real effects of DOMS brought on by the aerobics session which I think triggered the very sore legs. Until then I felt I was recovering extremely well from Sunday and was looking good for this weekend. Now I'm wondering how an hour of exercise could have such a profound effect on how I'm now feeling. It's Friday evening now and my legs and still weary and sore. Not ideal preparation for a 12hr race this weekend.

However i've learnt an awful lot from what has happened. For one - the ElliptiGO IS a serious workout and I'm only now beginning to realise just how much it pushing the muscle groups whilst training on it. It's weird though because of the low/zero I
pact nature of it you really don't feel the effect ls of the workout whilst training and because of this it's possible to push yourself much further than when running. But beware DOMS may bite you on the arse days later!!

Sorry for the rambling post and this reflects just how I'm feeling ahead of Sunday. This mornig I was really cursing my luck and wondering how I'm gonna get through Sundays 12hr but now it's like a switch had flicked in my head and now all I'm thinking is how I'm gonna lay it ALL on the line on Sunday. Sometimes you need to go into a race knowing it gonna hurt like hell and if I'm gonna achieve what I have set out to do which is to improve on last years 12 laps then I'm goig to have to give it everything the double it, suck it up and spit it out and drive my body and mind into the ground!! Man I'm SO ready for some serious(good)damage!

I went out and stocked up the cool box today that will store my fuel for this race. Weight watchers look away now - this includes a Hawaiian pizza, tub of flapjacks, variety funsize pack, chocolate covered coffee beans, and 'I'mBuzzing' banana energy bars!! That little lo should keep me going.

Race starts 6am Sunday. I will be posting Facebook updates as the race progresses (if there is reception). The 'ProVelo Support' facebook and Twitter pages will also be posting live updates on the course.

My wildest and most optimistic prediction is to complete 13 laps (120k) in 13 hours. I would be more than happy to equal the 12 laps I ran last year in a faster time (12h48m). We shall see....

Evans Ride It 60 mile report

2011-03-14T13:28:00.000-07:00

Just a quick report on Sundays 60 mile ride on the ElliptiGO. Organised by Evans Bikes the Ride It events are great value for a choice of distances; either 30, 60 or 90 miles. 60 would be the furthest I had ridden on the GO. I arrived early and registered with much interest being show by other riders in what I would be riding. Most couldnt believe that Idai and I were attempting that distance.
Anyhow we were ready and I was thoroughly looking forward to it. The route was waymarked through out with pink arrows at every junction. The route itself kept to nice quite country roads for the most part which on a Sunday were clear of any traffic. Evans had rated the route a 2 difficulty rating out of max of 4. So neither easy nor difficult but somewhere inbetween. We assumed 2 = few climbs so were suprised to find a mile long climb in the first 3 miles up to the top of Great Brickhill. We were rewarded though with a long descent back down the otherside. To be honest though I love hills and like to attack them. The GO performs very well when climbing and I found throughout the ride that we would always reel in those in front on the hills. Normal bikes would of course be far quicker on the flats and downhills.

The plan was to take it easy as this was a final training run/ride before next weekends Lightning12. We reckoned on about a 13mph average speed. And we pretty much stuff to it. Flats were faster but climbs slower so all evens out. The weather wasnt too favourable as we were pelted with rain for the first 1-2 hours but it dried out and was soon forgotten about. Idai and I were both testing Gore jackets and gloves offered for free by Evans as part of the Ride It deal. Both offered good protection from the elements. I felt strong throughout the ride and didnt feel any drain as the miles mounted up. The highlight scenery wise was cycling through Woburn Park where we were greeted with an amazing sight of between 20-30 very large deer in a herd. I was tempted to stop and capture the moment on film but we were ascending a steep hill at the time and wasnt too keen to lose momentum as I also caught and passed cyclists in front.

All in all a fantastic ride which was very well organised. At just £12.50 great value too. We completed the 61 miles (a minor detour in my home town of all places!) in 4h45mins. This was spot on what we aimed for so very pleasing. Now just a week of very light running in preparation for Sundays next challenge where i'm hoping (optimistically so) to go one lap further than last year which will be around 130km. Failing that I would more than settle for 12 laps in a faster time than last year. The weather will be a factor in this!

The provelosupport (the Lightning 12 event organiser) will be posting live updates from their Facebook page and twitter account if you want to follow progress. I will also try to send a few FB status updates on my page too. Always fun texting and running at the same time and helps to take mind of things and connect with the world outside....

Leighton 10k race report

2011-03-06T14:22:00.000-08:00

This was my first proper race of the year (if you discount the XC season which I consider more training than racing). I seldom race either so was looking forward to this one, and to hopfully put down a new marker for the 10k distance which I haven't raced in well over 2+ years.

Pre-race calve stretch

I didn't do any specific training for this race as much, and interesting since the beginning of the year my average weekly mileage has been just 17 miles. However I've covered over 500 miles on the ElliptiGO in the same period which has really boosted my fitness and kept the cobwebs away. So what could I realistically achieve at the 10k distance on a flatish course but with two significant climbs (one at half way and the other at 8k). Well I haven't gone sub 40 minutes before so this was my first target, but I had hoped to perhaps get nearer to 38 minutes.

The field was 200 strong and the race was started by legendary local hero Frank Bruno! I figured I would start up at the front so as not to get caught up in the pack, and try and run my own race. My strategy was simple... Run 6 minute mile pace for as lon as I could and if it started to hurt, suck up the pain and push on strong.

He needs no introduction...what a legend!

Frank blew the horn and we were off.... A sharp left out of the school gates as I decided to take the inside line...

Game on ... (all photos courtesy of Paul Douglas)

A lead pack quickly formed which included 6 others with me in 7th. The first half mile was quick at around 5:30 pace but it settled down as did I as I just went about keeping my breathing under control and legs loose. It was a good course which after the first 1.5k saw us turn off a main road and on to some nice quiet country lanes.

I remained in 7th spot but close behind to the two guys in front of me. The from four were further ahead, with the guy leading looking like he was starting to open a small gap between himself and 2nd place. I watched from afar and thought how jolly different this race was with me (the slow ultra runner - as know in the club) actually up there in a 10k race. Who would have thought it.

The km markers were great because alike mile marker they obviously come and go far quicker. Now I know that sounds really stupidly obvious but the difference it makes to the mental side is big. Anyhow we were soon 5k into the race and my breathing was getting heavier. No surprise really considering the pace. Miles 1, 2 & 3 were 5:50, 5:58, 6:08 so now averaging just under 6 minute miling at around the half way mark. I wasn't conciously looking at my watch however and was simply running to keep on the heels of the guy in front.

I passed a Luton AC runner probably a bit before half way, and then settled once again. A new runner also entered the fray and over took me and continued pass at a sub 6 pace. I wasn't goig to try and stay with him at this stage, and instead kept on the stay steady path.

The big test came on a long gradual climb between 5 and 6k. I dug in as did the guy in front. At this end of pack no one was giving away places lightly. A Thame rnuner came on my shoulder at this point and this time I decided to stick with this one. We were rewarded with a nice descent down to the 7k point, before I was back on familar ground with roads that I knew. What was coming next was the infamous Shenley Hill which starts ascending gradually before a big sharp kick at the end. And this was 8k in with just 2k left to go. I could smell the finish line and kicked up the hill keeping a similar cadence to the flat, just with slightly shortened strides. Once I crested the summit I got the arms out and windmilled down the other side taking back a place. I still felt strong too so held off the challenge for him to come back at me. We rounded a right corner and started off down the final 1k straight. By this point we were running sub 5:30 mile pace and it felt it. Mile splits from 3,4 & 6 were 6:10, 5:43, 5:48.

I gave the last km everything I had and took another place and closed down on one other guy just before the finish arch. However there was a left hand U-turn off the road to the finish arch which was very sharp. I went around the outside but he kicked for home a second infront of me. My time was 36:56, which I later found was good for 5th place on the day.

and across the line in....

36:56!! I was quite a happy chappy!

This surpassed all my expectations and I was very pleased with how my race had gone. I had gone out hard, yet still had enough in the tank to run a negative split which I would nevr have thought possible at that pace. So a new 10k PB by over 5 minutes I think. As I said I hadn't run this distance for a long time so a PB was always on the cards but by that margin is awesome.

Training wise I think this performance and how I have been feelig of late is definitely down to running fewer miles (not more) and cross training on the ElliptiGO. What now remains to be seen is if I can put in another good performance in 2 weeks time at the 12hr which would surely push the training benefits of the ElliptiGO up another notch.

Chiltern Kanter LDWA event report

2011-02-28T12:11:00.001-08:00

It's been a while since a proper long run (Winter Tanners 9th Jan in fact), so despite all the cross-training on the ElliptiGO which has been serving me very well it was time to do what I know best, and get back on the trails and rack up some miles.

On Sunday I took part in a local LDWA organised event - Chiltern Kanter. This was a 26m run on trails that I mostly know, but some that I didn't. However you only found out the route when arriving at the HQ, where I had to plot the 29 grid ref points onto my EXP181 map, and then join the dots up. I felt like a kid again :-)

I set off at 9:30 with running friend Glyn. As is the way with LDWA events there is no set start time, with other runners setting off from 9 onwards and walkers setting off from 8. It was a bright sunny morning and I had expected this break in the recent damp weather to continue, hence I travelled very light, bringing no spare outer or water proof layers, and ran in just shorts and a T. Well you can guess what happened later in the day... yes the heavens opened!!! More on that later.

It was great to run with Glyn and enjoy this event with someone else which makes the time pass quicker not that either of us were in much of a hurry. We were 11mpm in the early stages, and as the main aim of the run was time on my feet rather than speed this suited me perfectly.

There had been a lot of rain in the previous days and weeks and the trails were muddy and in places waterlogged. But keeping my feet dry was something I didn't have to worry about after acquiring a pair of sealskinz waterproof socks. This was on the recommendation of BritNick aka Nick Ham, and I can confirm that these are indeed the 'dogs b***' and performed very well indeed. At the end of the run my feet were dry and clean, rather than being waterlogged, full of grit and prune like in appearance! Wonderful.

The first checkpoint was over 2 hours into the run which did seem like a long time, however I didnt run out of fluids so this detail was of no consequence. I wasn't drinking too much but the slow pace and cold/damp weather didn't make you thirst for fluids. I took just about enough.

Scenery wise we passed through and beside many open fields, along small sections of country road, and well established trails including the Icknield Way Trail and Ridgeway National Trail. These were all runnable and on the whole fairly flat, with only the odd climb or two. It was the mud however that made footing a little more tenative and slowed progress. But the biggest factor of the day was the rain which started about half way into the 26 miles route. The rain was extremely cold and half hour later I could feel my bare arms and hands being rapidly cooled. Glyn offered his lightweight jacket early on, but I thought I could last it out and hopefully that it would stop. But it didn't and by the time we had climbed to the top of Ivinghoe Beacon I was suffering a little, and I very gratiously accepted Glyn's offer. He made a joke that as an ultra runner I shouldn't be so caught out by the weather, and he was right. I did check the weather forecast but not in great detail, and the very bright start to the day lured me into a force sence of security. That added to the fact that I also approached this event as JUST a marathon so thought I wouldn't be out for too long was also a mistake to learn from. This is the first time and the last that I will go out unprepared whatever the distance. And that's afterall what training runs are all about, which is how I was approaching this one. Lesson learnt!

So with rain jacket on, Glyn and I decended a cold and very wet Ivinghoe Beackon and continued along the Ridgeway trail. Back on familar territory we plodded through the wet slippery mud onwards to Pitstone which would be the 3rd and final CP. It was great to come inside to a dry warm hall with an array of sandwiches (cheese, marmite, jam), and cakes on offer, plus hot coffee. We must have taken 10 minutes at this stop (long by my standards especially for this distance) but it was time well spent, as I regained some feeling and movement in my frozen hands and fingers. Even today (Monday afternoon) my hands still have a numb feeling to them such was the effect of the cold and rain. I didn't bring gloves either!

We knew we had to leave the comfort of the hall though and sooner rather than later. We were 21 miles in at this point with 5 to go (if you believed the official distance) but we ended up covering 28 miles in total so in fact had 7 miles still to cover.

The refuelling did the trick though and I felt a hundred times better and a tad warmer. The final miles were more of the same wonderful wet muddy countryside, including a small section along the grand union canal, and circle around Tring reservoir. The rain even stopped towards the very end with the sun gleaming though, although that could just have been me feeling happy to finish.

We arrived back at HQ safe and sound - Red Cross Hall in Tring town centre. We had covered 28.34 miles in 5hrs40m. A very leisurely pace and an extremely satisifying run that met many training goals: Time on feet (tick), first long run for a while (tick), tested the new socks (tick), and learnt the harsh reality of what a change in weather conditions can do even in a local trail marathon where you think nothing of it (tick). Mission accomplished.

Thanks to Glyn for the great company on this run. It would have been a whole lot tougher without you, and I did enjoy your butt side down Ivinghoe Beacon ;-)

Roll on the next 3 weekends which are: Leighton 10k (PB potential); MK60 (on the ElliptiGO); and Lightning 12hr (12hr distance record potential). Hooraaah!!! :-)

Club Stag run report

2011-02-23T13:39:00.000-08:00

It's been a good week so far and hopefully this will continue. On Sunday I went out with friend Idai on our ElliptiGOs together with the MK cycle touring club for a 50 miler around the beautiful country side and villages of Buckinghamshire. A great ride and 20 miles further than I had previously ridden on the GO. The pace of the touring cyclist is a leisurely one to put it mildly so this suited me just fine. There is no way I would be keepin up with he keenest roadies who are probably averaging nearer 25mph rather than the 12mph that this group averaged. A great training ride which sets Idai and I up perfectly for the MK60 in 3 weeks time.

A nice slow recovery run on Monday was followed by my weekly commute to work on the GO. So 95 miles covered and it's only Wednesday. Tonight was the monthly club Stag run (3 lap around a park and Ind Est - 2.5 miles in total). And this was my best stag run in ages!!! So you might also be thinking that it was my fastest. Wrong. It was actually my slowest time of the last 5 stag runs which will go back to April last year. And this is the thing - running fast does not always = a good run. This was my best run because I felt in control of my pace rather than chasing a time as yet not achieved (sub 14 minutes) but fallig way shirt of he goal with the pace tailing off from the 2nd lap onwards. Instead I paced this one and got faster with every lap. First mile a 6:06; second mile a 5:53; and pace for the last 1/2 mile 5:41. This is withot doubt the most satisfying way to run and finish a race getting faster with every step instead of dying out with each. Yes my pace is slower, and I'm not as fast as I was (at least not tonight). My PB for the stag is 14.04. Tonight was 14.55 but an extremely satisfying 15 minutes of running. Compare this with my mood in the last stag when I ran 14:30 (faster) yet I crossed the line and shouted **** such was my dissapointment with my time then. So clearly time does not matter, but how you approach a race and how you execute the plan does. Job done.

So things are shaping up nicely. I'm getting he miles in on the GO and getting in some quality runs too. 11 miles tonight, having run 7 miles before the Stag race followed by 2 mile warm down after. So this should see me build up nicely for the 3 events in March which looks like:
6 March - Leighton 10k - gunning for sub 37
13 March - MK60 - On the ElliptiGO. Taking this one really easy with the 12
hour race the following weekend.
20 March - Lightning12hr - the big one! Back to defend my crown and want to go one ebtter than last year and complete 13 laps (130k).

Is going long just an excuse for running slow?

2011-02-15T10:21:00.001-08:00

Is going long just an excuse for running slow? Discuss...

Of course us ultra runners all know the answer to this question, but trying convincing the rest of the running fraternity of this and you get a swift revoke. Those in my running club say what they say mainly just to wind me up, and not because of any deep beliefs but all the same they are still thinking it and I often find myself trying to defend the art of running long (and slower), rather than running a 3hr marathon which is what they all say I should be doing.

I could be quick to dismiss all this and just get on with what I enjoy and do best, but obviously something has triggered me to post this question and seek answers from other ultra and non-ultra runners alike.

Why should I need to defend what I do as not an excuse for running slow. Why isn't running long as respected as running fast (of course there are those special talents who mix running long with running fast) but on the whole I think we all agree that running long does mean 'appropriate pacing'. This is neccesary to cope with the changes in both the terrain and profile, as well as extra distance being attempted. Of course road runners seldom experience the type of terrain and descents and ascents that ultras races serve up. And perhaps because of this they simply can not relate to what ultras are about and thus don't get it.

So where am I going with this... I'm not sure I know myself. Perhaps I shouldn't feel the need that i need to justify running long to my running peers, or why my marathon times are so slow, but something inside me obviously seeks to do just this, rather than just let it lie and go enjoy myself.

Ultimately I think ultra-running should get the same recognition as something that demands just as much dedication in training and competing as other distances. But I'm certainly not after recognition from my peers but just a acknowledgement that I'm not selecting the easy option, that I chose to run ultras because that's what I do, not because I couldn't run a 3hr marathon if I decided I wanted to and train for it.

Perhaps most of this is in my head, and that this post is actually an internal wrangle I'm having with myself about whether what I'm doing is getting the very best out of me in terms of my abilities. There's no doubt that being a member of a running club the talk is all about times, and PBs, and because of this after a while you feel a need to prove yourself even if it's not your distance. And I don't mean proving something to them, but to yourself... So that I can feel that despite being an ultra runner I am still as capable as going as fast as you. And I think the recent XC season has proved to me that I do seek this comparison when racing my peers. No one likes to lose and I'm no different.

I will perhaps take time to reflect on the above, and see what you guys think about all this. Let me know if this strikes a cord with anybody. Because if it's just me then I'm the one with the issue not them, and I should stop the internal wrangle between running long or fast!

And if I read this post back and realise it's just total garbage then I won't be offended at a lack of responses! The most likely outcome I'm sure.....

Mud glorious mud @ Wing XC - 12th Feb

2011-02-13T11:23:00.000-08:00

Wing is our home XC fixture and also the last of the season. One more good performance from the LBAC team would see our club stay up in Division 1 which is the first time this would have happened in decades.

The whole club - Juniors (under 13s, 15s and 17s), and Seniors all competed. First up was the Juniors which gave us seniors an ideal opportunity to view the conditions under foot. It was seriously muddy!!! The kind of mud that sucks your shoes straight off. And unfortunately for the juniors they were the first to find this out as many fell victim including our own under 15s female Ali who had to run the entire race in bare feet after losing both her shoes in the opening minutes of the race. I promptly retied my spikes twice, practically cutting off the blood flow to my foot but ensuring that they WOULD stay on whatever!

The mens race consisted of 3 laps and was 9km in total. The start was a fast downhill section following by a right hander and short flat stretch before we hit the mud fest! I went for the outside edge of the swamp (still a ft deep in mud!) and my spikes stayed on!! Hooray I had survived! I'm not going to provide a blow by blow account of this race. It's enough to say that I felt ordinary on the first lap (although it was also my fastest - probably too fast) but survived. I started to find a steady rhythm to my running on lap 2 and slowed it down a tad. And on lap 3 as those around me tired, and despite my very heavy breathing (and heavy legs from a 90 mile week on the ElliptiGO) I had enough to pass quite a few runners, and hold off a very strong challenge from a Silsoe runner (green shirt - see pic below) for the last mile and a half all the way to the finish line. Interestingly I had exactly the same battle with this same Silsoe runner at the Luton XC fixture last month. I held him off then too :-) I definitely benefited from his challenge as I wouldn't have run as fast in the final mile without the motivation to stay up with him, and pass. So thanks Dan.

I didn't quite have enough on the day to beat Pete Mackrell though who I battled with for much of the 2nd and 3rd lap. We swapped positions a few times and I held him for quite a while, but he's a strong runner also, and found 10 yrds on me when I perhaps was concentrated enough, which I simply could not make up. Pete finished 13 seconds ahead of me (3rd from the club). Andy and Ian were 1st and 2nd.

My race stats were as follows:

I finished 66th out of 262 runners in total. My highest placing of the season (and 52nd place out of 160 Division one runners). 4th for the club. Finish time was 39:00 dead. Distance on Garmin 5.81 miles. Avg pace was 6:42.
Mile splits were:
1 - 6:14 (too quick);
2 - 6:37 (better);
3 - 6:53 (slowing);
4 - 6:47 (good effort);
5 - 7:04 (what I had left!).
But then I ran 6:41 pace for last 0.8m to keep ahead on Dan from Silsoe. So some slowing down during the race but kinda gotta expect that with the mud and the hills taking there toll.

My max heart rate was 186bpm, with an average of 177bpm so I was working hard. And the best number of all is 2! This is the number of shoes that I managed to keep on my feet :-)

LBAC finished 6th on the day (out of the 14 clubs in Division 1 ), and 9th place overall in the league so we stay up!! We naturally celebrated last night hence my sore head today after far too many pints of Tribute, Brains, and Black Sheep :-O

Some good photos were taken by Clive Daniels from the Leighton Fun Runners which captures the race conditions in all there muddy glory! Thanks to Clive for the superb photos and permission to use them.

Pete Mackrell to my right as I go for the deepest puddle on the whole course!

This one is courtesy of my mum

Practicing my high knee action!

And what happens when you don't tie your shoes tight enough!

Andy Inchley (1st for LBAC)

Ian (2nd for LBAC)

Pete Mackrell (3rd for LBAC)

2011 race / life schedule

2011-02-10T11:50:00.000-08:00

So it's already February but never to late to post my schedule and goals for 2011. It's certainly not going to be a major year of racing for me but it will be a major year in my life as our second baby (Jasper) is born. However through a carefully thought through training plan I still plan to be fitter going into each event then I have been in the past. As ever it's quality over quantity which I know will get results.

13 Jan - Winter Tanners 30. Completed.
27 Feb - Chiltern Kanter 26
13 Mar - Milton Keynes 60. On the ElliptiGO
20 Mar - SIS Lightning 12hr (defending my crown!)
8 Apr - Baby Jasper due!
5 Jun - Chiltern Hundred. On the ElliptiGO
27 Aug - Ridgeway Challenge 87
29 Oct - Snowdonia Marathon

Perhaps a modest line-up but with family life to juggle this little lot will keep me more than busy! So my goals for the year are:
- to successfully integrate my ElliptiGO riding I to my training (something that so far is working well)
- run less but work harder
- get the family balance right (something I am yet to do successfully)
- become the first European to finish a 100m event on an ElliptiGO, and thus make it into the ElliptiGO Century Club (and set a fast time to boot!)
- Set a pb on the Ridgeway Challenge (last year was 19:38 I think)
- 10km pb (target sub 36mins)
- Set a marathon pb at Snowdonia! Faster than pancake flat London. DEFINITELY my toughest goal of the year but something I am prepared to work hard for to achieve. Having done my research on this marathon and speaking to past runners at the club the course profile adds around 20 minutes onto a 'normal' marathon time so I need to prepare myself and train as if to go sub 3:10, to achieve sub 3:30 at Snowdonia!

Quite a year and I'm thoroughly looking forward to it :-)

Snowdonia Marathon...

2011-02-06T13:18:00.000-08:00

here I come!!! Registered today for this epic event. Have being looking for a marathon in 2011 to sustain my appetite for this distance, but was looking for something quite different to the usual road marathon and I think Snowdonia meets that criteria.

I will also go in search of the STILL ellusive sub 3:30 time which I first set as my marathon target back in 2006. I was out by just 6 seconds in London last year so to have a go in Snowdonia will be epic. Let the training commence!

I can't wait :-D

Parliament Hill fields XC race report

2011-01-30T15:00:00.000-08:00

This weekend saw me swap the long run (although i havent done one of those for a while!) for the infamous Parliament Hill Fields cross country. This XC race is the South of England Cross Country Championships which is always staged at Parliament Hill. It's 15km in length through an extremely undulating and muddy Hampstead Park in London. All clubs in the South take part sending the best they have. Leighton Buzzard AC sent me! Oh dear... Luckily they sent one or two faster runners too! It was an awesome race but it didn't quite start like that...

The mens race kicked off at 2:50pm. I warmed up and picked up a pair of XC spikes from a friend. We had all been warned that anything other than 15mm spikes would see you going backwards not forwards on the climbs in the mud. These weren't just any pair of spikes either, but were kindly lent by my colleague Glenn Watts who runs for Shaftesbury Barnet Harriers and was gunning for a top 10 finish!!! Note that there were 885 finishers in this race which tells you the pedigree of this runner. I was therefore hoping that his old spikes would work their magic :-)

So all warmed up and spikes on I headed down to the start with 10 minutes to go. The start line is well over 50 metres in length with different number pens all the way down and hundreds of runners stetched out. We were in pen 31. However I had to get there first. And inbetween me and the start was a mass of runners all being made to filter through a tiny white tent where 3 people were checking that you had your number fastened, club vest on, and timing chip around ankle. There was well over half the field still trying to get in and through the tent as the start time approached. But they weren't of course going to start the race whilst half the field was still being hurded through. Surely not! And as I joked with a guy next to me that it was now 2:50 the air horn sounded and the race started!! Unbelievable! There was mild panic and shock all round at what had just happened, but now was not the time to ask why. I and hundreds of others vaulted the fence and joined into the back of the pack that had made the start line in time. Hilarious.

The first 500m goes straight up on a wide open field. It needed to be this wide to cope with the 900 or so starters. Despite the calamity of the start line I just laughed this minor inconvenience off and went about getting up the hill without overdoing it in an attempt to make up lost time.

I settled into my stride and tested the spikes for the first time. They are no where near as comfortable as my trail shoes (innov8s) but I wasn't wearing them for comfort but to get me through the thick mud and up the steep ascents. And that they did. Although with a very low heel cup I had to clench my foot a little to keep them from being sucked off by the mud. This course was relentless! 3 x 5km laps with nothing but undulating mud and grassy slopes. It was actually (so I'm told) in the best condition it had been in for years.

On the first lap I wasn't feeling amazing (you never do in XC - nor should you) but went about my business and tried to pace it so that I held enough back. This is the longest XC race in the calendar by far. I caught LBAC club captain Tom May on the 1st lap as he and I chop and changed our position with each other a few times. At the end of the lap there was a nice long descent which I released the brakes on and let gravity do the work. I passed Tom and several others on this section, rounded the corner and geared up for lap 2 heading back up the hill.

Checking my Garmin for my lap 1 pace I had a blank screen staring back at me. The battery had died on me. So stupid not to make sure I had charged it before hand. Oh well no splits for this one. To be honest though this didn't bother me during the race. I very rarely check the garmin during the actual XC race itself, as I much prefer to run to what my body is telling me I'm capable of. The data afterwards is useful to look back on though.

On lap 2 I felt much the same as in lap 1. I was putting in the effort and feeling every step for what it was. Tough going. I was slowing a little but was not being passed by many, and think I made up more places than I lost. However the head was down so it's always difficult to recollect exactly what was going on around you.

The lap was routed in a way that allowed you to see those out in front as it doubled back around half way with tape separating us mid packers from the front runners, and then on our out and back return to the back of the packers. This allowed me to catch a glimpse of Glenn (my colleague) who was in the front pack of around 10 runners. Way to go! The speed they were running was unbelieveable. Even on flat road it would be impressive, but on this course to be hitting 5:30 mpm pace is unreal! Anyway I had to stop dreaming and get back to my race.

During lap 2 and knowing how I was feeling I wondered if I had gone out too fast and not left enough in the tank for lap 3. Only time would tell. I do like the multi lap format as you start to love the course and learn what is coming next. This definitely helped me to visualise the next section and decide whether to hold back, or push on.

By lap 3 I was starting to really enjoy myself for the first time. And by this I mean the type of enjoyment that comes from knowing you are having a good race. In lap 1 you can not know as it's too early too tell, and in lap 2 you are just hurting so nothing feels right or like it's going your way even if it is. There is something about hitting Lap 3 though that brings it all into perspective. You can see for the first time how your race is really going. Where as I thought I would be on my last legs by now and really struggling, it was actually quite the opposite and I swear (although i don't have the data to prove it) that I was running my fastest miles during my last lap. Everything clicked and I felt more relaxed, and was able to flow much better with the course undulations rather than against them. By now I was pulling in many runners ahead of me. I have to be careful as the mind can do strange things. Perhaps it was just everyone else slowing and me just sustaining the same pace that enabled me to pass, but I defintely felt like I was running faster. In reality I think it was a bit of both.

There were not too many senior male LBAC runners at this race so I had far fewer known faces that I could spot on course and compare my performance with. I had only seen Tom up to now. But there in the distance was Pete Mackral. Pete is definitely no slouch (2:54 marathon time) so to be even near him let alone catching him was a real boost. He was about 100m metres ahead, and we were one or two km into the lap. I used this external factor as a signal to the brain to press the engage button and go for it. It's weird how at times you already think you are giving it everything but then some thing happens and suddenly you find a bit more.
This is exactly what happened and I was feeling the best I had all race. I could even ignore the discomfort that the spikes were now causing as I didn't care. I was flying (comparatively speaking of course as I was still mid pack). I passed runner after runner and closed in on Pete. This had happened at another XC Race in Stowe when I passed Pete in the final stretch of the final lap, thought I had passed only for him to respond and blast past me. I half expected the same to happen again. There was 1 or 2 km remaining. I didn't look back and continued pushing. Though more mud of course. Up and down more hills and around to the final down hill section where I left everything I had out there on the course. Turn the left hander and sprint the final 200m to the big red inflatable arch. Job done.

The only stat I have is my official chip time - 62:24. I finished in 321 place out of 885 finishers. I'm happy with that but what makes me happiest of all is not my time, or placing or even that I passed Pete :-) but of my all round race and how strong I felt in that final lap. It was that same feeling that I felt in the final 6 miles of London marathon last year - the feeling that nothing can stop you at that moment as your race strategy plays out exactly as you had planned. Perfect.

Now back to Glenn's race. This guy is on another planet, and I honestly can not comprehend his ability to run this course in the way that he did. Glenn finished in 6th place (49:24). Truly word class!! Way to go buddy! And thanks for the spikes - they did indeed work their magic :-D

Official results here - http://mcs.open.ac.uk/mkac/11seaaxc.htm

Sunday is GO GO GO

2011-01-25T13:00:00.000-08:00

On Sunday I swapped the usual long run for an even longer ride with my buddy Idai on our ElliptiGOs. First off was a brand new shiny replacement ElliptiGO that Idai had sorted out for me. I can't say enough good things about this company in terms of their customer-centred approach. It's so refreshing in this day and age of big business who tend to say all the right things but all they are really after is your £££.

So off we went on a 30 miler around the outer villages South West of Leighton Buzzard before doing a large loop heading back East and North (http://www.gmap-pedometer.com/?r=4246368). Idai was riding my old ElliptiGO to test the hub and shifting issues that I had been experiencing. My new GO was riding smoother from the start with noticable less drag from the hub and bike generally.

30 miles would be my longest ride to date and I had also thrown in a good few hills to test the GOs climbing ability. But before we reached the hills we had a fair few miles to put down first.

There are two very distinct ways that you can approach riding the GO. Both revolve around the cadence (the speed that you pedal - or in the case of the GO the time it takes to complete one stride). With eight gears on the GO there is the tendency to find a higher gear quickly like you would on a conventional bike, thus the resistence is greater and you go faster but pedal (stride) rate is slower. And in my first few weeks of riding the GO this is exactly what I have been doing, seldom riding in anything less than in 7th or 8th gear. This is a classic beginner approach to riding the GO apparently.

However instead one should select a lower gear (less resistence) so that your stride is far quicker and increases your cadence. It then feels far MORE like you are running and LESS like you are riding a bike. There are also far greater training benefits from this quicker turn over including a far better cardio workout and the firing of those fast twitch fibre muscles. This should hopefully all help when I actually do find time to run!

I could see first hand on Sunday that Idai tended to be in 1 or 2 gears lower than me on the flats, whilst going at the same speed hence he was putting in far greater effort to cover the same distance. It really requires a new mind set to want to make things harder for yourself rather than easier. But the GO is designed as a cross-trainer after all and I've bought it specifically to train smarter and improve my running endurance and speed. Therefore I should be looking to get maximum reward for my efforts and get out of the mind set of looking for the easy gear, and increase the work rate instead. Hence get greater bang for buck!

So back to the ride. It was a great morning and the route I mapped out found us enjoying some nice long smooth roads (some recently resurfaced too!) Bumpy, rutted roads are definitely the GOs worst enemy as the smaller wheels and standing position mean that you feel every one! The scenery through many of the areas we rode also fitted perfectly with my vision of how a Sunday morning ride in the country should be.

Idai - Top of Bison Hill

There were many others enjoying the scenery too with a lot of touring cyclists out and about. Idai and I got a fair few looks from passing cyclists where you couldn't help but wonder what they were thinking as we passed. I still do feel very self-concious on the GO (at least for now anyway). I think general puzzlement is the common reaction.

As I said eariler I made sure that I incorporated some nice hills into the ride, the main one of which was Bison Hill which is about a mile long and a 10% gradient. When we reached the hill it seemed many tourers had had the same idea as we rode in convoy up the steep incline. Being the competitive soul that I am and wanting to test the GOs climbing ability I gave it what I could and reeled in those infront of me passing two cyclists on the way up to the summit. 1-0 to the ElliptiGO :-) haha.

Top of Bison Hill

It climbs well especially considering it has only 8 gears to select from which is an area I'm especially interested in because I've been recently looking at a number of 100m cycle event to really aim at. And one of these is the Devil's Ride in the Breacon Beacons which boasts a 25% incline on one climb. Sounds like fun and very tempting.

Monday saw me and two colleagues take on some hill reps at lunchtime. I thought this would be ideal training for this Saturdays Parliament Hill fields XC race, whilst also seeing what effect the previous days 30m ride had on my legs. The answer is 'worn'! I could certainly feel those 30 miles as I tried in earness to attack each hill rep with the same intensity that I had the last and keep each I consistent time wise. My splits slipped after 4 reps. The first 3 were all around 65 secs. My 6th was the slowest at 85 secs, but I finished with a flurry and managed to break 60 secs with my last (8th) rep. A great session and bloody hard work. I should really do more of these (note to self).

The rest of the week will see me rest today (Tuesday), ride to and from work tomorrow on the GO (probably in the rain! UPDATE: now not riding in due to work commitments and time :-( Then it's two days recovery before Sarurdays XC race. This is a Southern Counties championship race and promises to be a lot of fun (he says). Over a 1,000 runners will start the race with climbs throughout and the mud, bogs and water notoriously deep with zero grip - I can't wait :-) just need to find a pair of spikes from somewhere first though.

Race report to follow...

Training smarter

2011-01-20T08:40:00.000-08:00

If last week and this week is anything to go by then my running mileage in 2011 is going to be far lower than 2010, but I'm hoping that by training smarter this won't matter and in fact could even improve my race results.

Now I have my new toy (see pics and youtube video courtesy of Nick Ham - Brit Nick) I'm going to be doing many of my training miles on the ElliptiGO. Both on my commute to work and weekend long rides.

On Tuesday I did my first out and back commute to work on the GO. A 45 mile round trip, which I plan to make a regular weekly occurrence perhaps cycling twice weekly once the days get longer. For the most part it is a reasonable route with smooth fast roads, if a little hairy due to the volume of traffic using the same stretch of road and short days making it a little daunting in the dark. Potholes are not easy to spot either until you ride straight into one! There are also some sections of road which are in a dreadful condition and where I feel every crack, bump and hole. Argh. I've cursed on more than one occasion over one particular stretch where my rear light flew off the GO and only narrowly avoided being crushed under the wheels of the cars behind! Nevertheless a super way to get to work that keeps me on a high for the rest of the day.

The GO itself is a great bit of kit from a fitness perspective and I like the fact that it's a little quirky and looks a bit different. My colleague who saw me on the way to work as I passed her stationary car said I looked like a stick insect on wheels. Very flattering indeed!

If you are looking for speed it's not for you though. I've ridden to work on my normal mountain bike in 1h10m, and a performance road bike could do it in an hour. On the GO it took me 1h37 on the first ride in last week, which I managed to shave 6 minutes off on Tuesday. I reckon once I get fitter, faster and the days get longer that I could perhaps get it down to 1h20m.

When I ran the same route to work last year it took me 4h30m so the benefits of the GO for me is that I can 'run' to work in a sense and get all the training benefits without invested much more time than if I drove! And its no impact. It's also fun as long as you don't mind being pointed at and heckled by children on their way to school. I'm getting use to it!

The GO isn't without its issues though. I'm in regular contact at the moment with the main ElliptiGO chap in the UK - Idai, on some teething issues I'm experiencing. The hub gear still isn't shifting quite right and I need to sort this. There's a few other niggles too. The reason I am slightly accepting of these issues is that the GO is a first of it's kind - a prototype of sorts so it perhaps isn't going to be perfect. Idai at ElliptiGO who only lives 10 miles away from me is great and has arranged to come over this Sunday morning to check it out and go for a long ride together.

So keep watching this space if you are interested in the GO and outcomes to the above. And if anybody is curious and wants to come over to test ride the GO you are more than welcome! That's a genuine offer.

So a weeks smarter training in 2011 may look something like this:

Sat or Sun - Long Run (15m+) or Long ElliptiGO ride (25m+). Rest other day
Mon - Steady Run (5m)
Tues - Commute to work (45m)
Wed - 1hr Aerobics lunchtime / Club Run evening (Steady 7-10m)
Thurs - Recovery run
Fri - Rest Day

You may have noticed the inclusion of aerobics on Wednesday. I have started doing this since the new year and despite how it sounds (I know what you are thinking!!) it's not just for girls and it's hardcore! Seriously, I work harder in that 1hr than I do on a 4hr long run! It's a great workout focusing on all aspects of the body, especially the core. My core was killing me on Wedesday! And a strong core means better running form for longer = more miles :-)

So moving forward it's going to be an interesting year to see how I perform in future events. My next ultra is in March - the Lightning 12hr, where I will be looking to improve on last years 67 mile total which I ran in around 12:45.

Luton XC race

2011-01-17T12:58:00.000-08:00

You probably can't get more different than a 30m ultra on the Sunday then a 5m XC race the following saturday, but that's what was in store for me yesterday. I hadn't run all week since the Winter Tanners. However did commute to work on the ElliptiGO on the Wednesday and rode back on the Thursday. You wouldn't pick the route I had to ride if it were a Sunday afternoon jaunt inthe countryside. A long part of the 22m route to work is down an unlit main A road. But I enjoyed it nevertheless and got my training miles in

Back to yesterday and it was a good race. A new course which served up a 3km first lap around a mass of football pitches, and a second 5km lap that started the same but then took a diversion through some extremely muddy fields before dipping steeply down a large downhill section then wound around a large field before ascending a very steep climb back up to the main playing fields and around to the finish.

It was a tough course made tougher still by the incessant head wind which it didn't seem to matter what direction you were facing - it still hit you head on! Why is that I wonder!?... Anyway I loved (almost) every minute of this race. I decided to pace my own race from the start rather than worry about what others may or may not of been doing. And I think it worked. I closed down in the later stages and took many especially on the final steep climb which left many a runner crawling up. It was my best XC position in a Chiltern League race too. 77 out of 188 division 1 runners. Leighton Buzzard came 6th on the day too (out of 14 clubs) which is out best race positin for years (so I'm told). So we sit in a solid 10th position in the league now and almost look certain to remain in the top flight for another year. For a small club (in comparison with those around us) this is a great achievement!

Roll on Parliment Fields in 2 weeks time which will be my first attempt at this famous southern XC race. It promises almost continuous climbs! Hooray.

Winter Tanners 30

2011-01-10T14:58:00.000-08:00

My first long run/race report of 2011 and it's always nice to start the year off as you mean to go on. This was the Winter Tanners which is a LDWA event and the first one I have taken part in (but definitely not the last). My friend Nick (Ham) travelled down from Stockport for this one too, with his brother Julian also joining us and my dad. A real rarity for me to actually run in an ultra and not travel down and run on my own. Nick and I had entered the 30 miler whilst Julian and my dad opted for the 20.

A good hearty bowl of porridge and maple syrup set me up for the day with my homemade energy bar packed in my backpak to fuel me through the race. It was a cold frosty start with the four of us wearing a variety of layers to keep the cold at bay. Nick obviously knew what was to come out there as he donned a pair of water proof sealskin socks (not real seal skin I should add!).

Myself, Nick, Julian and dad

The first 8.9 miles were the same for both distances but it was soon apparent and expected that Nick and I would be going at a slightly faster pace than the others. Being an LDWA event the other unusual aspect of the start is that you are free to decide when you start between 7:30 and 9:30. We aimed to start at 8:30 (having got up at 5:30), and at 8:28 we were on the line ready for the off. Such planning! We exited from Leatherhead car park in the town centre and headed South out of town and along a busy main road (a diversion of the route due to the height of the River Mole which meant we couldn't run along the river bank). We were soon off onto the trails though with route description and map in hand to guide us on our way. The route description was very thorough and described every aspect of every turn (sometimes in perhaps too much detail which left you wondering if the 'right then immediately left' described was actually just straight on).

It wasn't very long until we hit the first major climb in Mickleham Woods. It was a walker, as were many other ascents on this route. It's no surprise as the route goes around and through Box Hill country park which is the venue for the only fell race in the South of England! We didn't actually tackle the steepest part of Box Hill though.

The weather was very kind to us with the sun shining and not a cloud in the sky. Nick and I continued on our way at around a 9-10 minute average pace on the flats and considerably slower on the ascents. Despite the sun being out it was far from dry under foot. Some fields were extremely sodden with thick shoe sucking mud in places with it impossible to keep dry feet (except for Nick who was loving his sealskin socks!).

There were 3 checkpoints on the 30 mile route with CP1 at 9 miles. We were greeted with a table full of biscuits including fig rolls which I went straight for. Three of them in fact!! Time to fill up the water bottle too, however I was surprised to see that I had hardly touched a drop in 9 miles of running. Not too clever but the cold doesn't really prompt you to drink too much. I made a note to self however to conciously drink far more on the second section.

I felt we were making good and steady progress, but without racing. I was running within myself, but this was how I wanted to approach this race anyway. It wasn't a race and the LDWA instructions actually stated as much. This definitely took any pressure off that one could feel the need to perform to their limits. It was the first event of the year and I was there to enjoy it and take in the scenery. Easier said than done though when you are concentrating on both your footing and the route description. Because of the level of detail you had to keep your place on the notes to avoid losing your place. I took to reading them out loud which helped to take them in and visualise the next turn or landmark.

Nick tackling Leigh Hill

Time was flying by and we were having a blast (I'm sure I can speak for both of us - although you may want to check Nick's race report too to see if he agrees!). The next major landmark and section of route that I can recall is the climb up to Leigh Hill Tower. Another walker for sure!

This was the busiest part of the whole route with many folk out enjoying the wonderful sunshine, blue skies, and scenery. Although I'm not sure the many mountain bikers we saw out were there for the views. Some of the trails would of been a blast to ride.

Leigh Hill Tower

We stopped briefly for some tourist photos in front of said tower then decended down to arrive at CP2. This would be the main stop to refuel as CP3 was just 5 miles from the finish. Time for the homemade energy bar full with energy packed seeds (including the almost magical Mexican Chia seed!!), banana, dried fruit, and oats. I filled by bottle which this time was almost empty with my SIS energy powder mixed with water. And we were off. 17 miles down, just 13 to go.

It was the next section that Nick and I both lost our concentration and position on the route notes. Less than a mile after the checkpoint, having being following the group ahead of us I couldn't pick up where we were on the notes or the map. Those in front didn't know either. Looking at the map now (as I write this) I'm unsure why we couldn't work it out. It was a straight track that we needed to stay on for 1km or so, however the notes confused matters somewhat by making it sound far more complex than need be. There was a road to our right which I could see on the map so not knowing our exact position we decided to follow the road ahead and hope we hadn't already missed our turn. At the next junction our new friends (2 chaps and their Husky dog) whom we had crossed paths with many times onroute were looking as confused as we had been. With the map out however I confirmed our location and we decided to take the right turn along the ajoining road which would then intersect the trail that we needed to get back on to. It worked and we were on our way. By this point many behind us had chosen to follow our lead along the road so there was quite a bunch of us by now running together.

There was a quick descent down Whiteberry Hill on uneven ground followed by a long winding climb back up and even higher around Coldharbour and Duke's Warren. I still had plenty of energy and was keen to press on a little. Nick was grateful for the walk up however which in turn gave me a chance to ease back and remind me that we weren't racing today.

I really don't remember too much about the next section. There were no doubt more ascents and descents, more sodden fields, more mud, but plenty more sunshine, good banter and smiles too, as we went about our business of completing this opener to the year.

Soon after the next major village/town of Westcott we steered a course North and could see to the top of the North Downs Way. That's where we were heading and it was straight UP! At first a few fields gradually ascended but once over the railway which was one of those traditional STOP, LOOK AND LISTEN ones (I love those - reminds me on being a kid again) it was a massive steep climb to the top where CP3 awaited us.

I pressed on figuring that the sooner I was at the top the sooner I would have the much promised hot cup of tea in hand that the organisers had laid on. The climb was well worth it both for the views as well as the tea and chocolate digestives. Nick opted for Coke to quench his thirst and give him the energy for the last 5 miles back to Leatherhead.

I received a text from my dad at CP3. Him and Julian had finished the 20 miler in under 5 hours. Way to go dad! This of course meant that we had one hour exactly to complete the remaining 5 miles to go under 6 hours. I thought it was doable although Nick had his doubts. We were refreshed and ready to give it our all. The next descent through Ranmore Common was a real blast and probably the best of the whole day. Long and fast with the breaks off! hehe. At the bottom was the much spoken of 'Tanners Hatch' - a youth hostel in a very old cottage that provides the name of this LDWA event. Not quite sure of its significance beyond that but I should look it up.

From here onwards it was a case of just keep going across more fields and mud. I felt we were still on for sub 6 but it would be very close.

The closer and closer we got the tighter and tighter the maths looked. The critical moment was when we came to cross the A246 which is a busy road with plenty of traffic. We had 1.5 miles to go and we had under 12 minutes to do it in. Nick knew he couldn't run that pace and said as much. I saw an opening in the traffic (30 seconds of waiting had felt like 5 minutes with the clock ticking) I crossed safety but Nick hesitated. I had an instant decision to make as I slowly starting running along the trail ahead. As I looked back I still couldn't see Nick and with a sub 6 all but fading I decided to press on ahead a go for it. I hope Nick doesn't think worst of me for leaving him. Someone should of reminded me this wasn't a race ;-)

I was running too fast to read the route notes and had no idea of the way so I relied on catching and passing those runners and walkers ahead of me to guide the way. Luckily it paid off and as I rounded a corner and recognised the road ahead I continued along, crossed the road and into the car park and finished in 5h:57m. My last mile was a 6:30. This wasn't a race and I didn't race it throughout but my competitive edge definitely kicked in at the end, and there is always something satisifying about ducking under the hour. Nick followed shortly afterwards, with dad and Julian waiting for us both at the finish.

Nick and I at the finish. A job well done!

We cleaned off and headed to the pub for beer and burgers! What a way to start the new year.

The year in numbers

2010-12-31T12:47:00.000-08:00

So 2010 is almost finished with just four hours left of the year as I write this. So it must be time once again to get all reflective on what the year has served up. I have to say it has surpassed all my expectations. Words don't always cut it, and I can ramble on at times so instead here are a few numbers to sum up my year of running.

1681 miles ran (just 39m more than in 2009)

155 total number of runs (28 less than in 2009)

108 longest run (miles) (Adidas 24hr Thunder Run)

32.3 average weekly mileage

10.8 average run in miles (avg 9 in 2009)

23:30.51 longest time on feet (hh:mm:ss - Adidas Thunder Run)

6 the number of seconds that I was over my 3:30 marathon target in London! argh

1000 amount £ raised for PACE centre at Royal Parks Half Marathon

120 highest weekly mileage

55 longest training run

1:27.51 half marathon PB

3 average number of runs per week

168,000 number of calories burnt (100 cal per mile avg for male)

569 number of McDonalds cheeseburgers I could have eaten (295 cal each)!

1953 or the number of chocolate digestive biscuits... hhmmm yum yum!

220 number of loops completed on my local 440yrd track in a single training run

5 number of ultras completed

369 total number of miles covered in the 5 ultras

1 number of ultras won (Lightning 12hr)

A few pics of my highlights in 2010

London Marathon 2010 (perhaps shaving would have made all the difference!)

Wiggle Lightning 12 hr

Adidas 24hr Thunder Run

Royal Parks Half Marathon PB

Leighton Santa Dash

ROLL ON 2011!!

ElliptiGO maiden voyage

2010-12-26T11:47:00.000-08:00

The snow had cleared enough on the roads to take my elliptigo out for the first time. It was a short journey over to my mum and dads for boxing day lunch. I had already run 8 miles in the morning so my legs were warmed up nicely for this ride. First Impressions - it's a workout!! unlike a conventional bike which makes it feel like the miles are going past effortlessly on the elliptigo you really do feel like you are working out! The sense of this will be heightened by the fact that it was my first ride and thus the body and muscles aren't use to this different type of work out.

Technically the elliptiGO is a fine machine. It's solidly built with some high performance components including the shimano alfine 8 gear internal hub. Features conventional breaking system and steering column. The fine with the elliptigo is that it doesn't feel exactly like running nor cycling. It is a unique feeling. The makers say that it takes a while to get really use it to the point where you don't need to think what you are doing.

Even my ride back from the folks felt smoother and more at ease than he ride there. And this was in the dark utilising my new cateye light got for Christmas.

I'm thoroughly looking forward to getting to grips with the elliptigo in 2011. I plan to enter a few events. This includes getting my name enrolled on the official elliptigo century club list which is reserved for the first 100 riders to complete an offical 100 mile race.

Watch this space for updates on my progress and further thoughts on how I integrate it into my training.

Merry Christmas people.

Sunday long run report

2010-12-23T13:15:00.000-08:00

With a number of ultra races coming up in January including the ULTRArace90 which is a back to back 45m on consequtive days along the Grand Union Canal, I need to start getting in some higher mileage. Hence Sunday's long run in the deep snow. I was actually really looking forward to getting up at 6:30am to be out the door by 7am in the sub-zero temperatures. Why waste such glorious opportunities to get out and experience nature at it's wildest by spending it in bed!

I wrapped up warm (base layer / insulated T / outer shell) and this worked a treat. It was earrily quiet as the snow acted like an impenatrable blanket letting neither any sound or light through. Most weird of all was the lack of any colour in the landscape as it felt like I was emersed in my own black n white film. Magical. See photo.

It was such a nice run and whilst the effort levels were considerably higher to trudge through the snow it was most definitely worth it. Perfect resistance training! I ran 8 miles on my own before hooking up with two running club buddies Fred and John. Fred then led us on a tough off road 10 miler through Stockgrove Park and Rushmere Woods. This including some very steep ascents and long stretches through untouched snow. By the end of this run I was beat. At 18 miles and still 2.5 miles from home I didn't have much left. My pace at this point must have been in the 11-12mpm range. The avg pace for the 20.5 miles covered was 10.38mpm completing it in 3h38m. However speed and distance mean nothing in these types of condition. Effort wise it was easily a marathon and I felt far better for it.

So that's my first 20 miler in the bag for a while. I need plenty more of them to get my endurance back up to where it was in the summer. The focus on speed since then has definitely effected my ability to string out the miles effortlessly. So roll on 2011 with more long runs to come :-)

Track run

2010-12-12T04:08:00.000-08:00

I really wasn't feeling it today. I was meant to go for a long run (15-20 miles) but just couldn't be bothered (unlike me). But rather than not go out all and mope around in my dressing gown I went to the local track (concrete 1/4 mile loop) and blasted out 20 laps (five miles). definitely not my usual Sunday morning run yet I got my head down and went for it!

The track was half frozen because of tall tree cover at one end. So I had to go for it on the dry half and be a bit more cautious (slow) on the icy half. However this didn't stop me setting the pace. My mile splits were 6:01, 5:59, 6:00, 6:04 and 5:54. Total time 29:58!!! This is actually the first time I have gone sub 30 minutes on a full 5 mile course. Whilst in racing terms I ran a 29:40 last year I measured the course at 4.89m so coming up short. With this being a 1/4 track, and confirmed by the garmin at exactly 5 miles this for me is the first sub 30 minute 5 miles I have ever run :-) Funny what you can achiee on a cold frosty Sunday morning when you don't even feel like running.

Buckingham XC race report

2010-12-09T11:03:00.000-08:00

An overdue race report on last Saturday's XC race in Buckingham. This was the 3rd race in the Chiltern XC League. I missed the first. Me and 2 team mates reccied the 2.5 mile loop which we would be running twice. It was up and down but hardy ever flat! The snow was still on the ground in places with some slush but quite firm footing due to the exceptionally cold weather of late.

I was determined to give this one my all. However from the start my mindset quickly changed as a few runners passed me in the pack obviously putting in far greater effort than I was and i wasnt prepared to respond. However when your team mates go past you it's a different story and this gave me the kick up the backside I needed to start my race proper! Isn't it funny how the mindset can change so quickly based on just one external factor. I didn't feel any better physically but the competitive streak kicked in and I found another gear that wasn't there before.

At this point I was just hanging on to the back of my 2 team mates Tom and Joby, but importantly I wasn't losing ground. This continued for a bit whilst I adapted to the new faster pace (6:30 mpm).

As I said this was a very hilly course which I actually relish! Nothing worst than flat and boring. I used the down hills to my advantage lengthing my stride and going for it. I was able to past Tom and Joby on the down hills. Then on the flats they would pass me back. This ding dong battled continued for the rest of the race, with me pushing the pace on the downs and they on the flats.

On lap 2 two more LBAC team mates joined us - Pete and Tom M. Both were the faster of us five runners so quite what they were doing behind us at this point in the race was a mystery. But actually they were just pacing it well. There were now 5 LBAC runners all in line working well together to push the pace with Pete and Tom M up front and the three of us continuing our own battle.

The course was such that you rarely knew exactly where you were. There were so many switch backs and zig-zagging up hill after hill and down again that I never gave too much thought where I was on the course. It was just head down and run. The 5 of us were still together however Tom M had started to push the pace and opened a gap between him and Pete who was further in front of myself, Tom and Joby. At this point in the race I wasn't in a position to respond as I was already giving it my all. A gap can open up so quickly and if you do not respond immediately in a split second they have the advantage and you have to let it go. I always leave something for the finish though. I had dropped back to 5th behind Joby in 4th. But there were still a few down hills before the finish line where I could attack.

One of these short sharp hills is followed by a very sharp slippy right hander which you practically need to stop at to get around and then proceed straight up again. So with the pack together with other club runners also fighting for position but slowing down the hill to take the corner, I sped down the hill at full tilt taking about 4 places sliding around the corner and only just staying on my feet, but that I did. The up was tough but I held position which then flattened out slightly before a gradual descent and another ascent back up the other side. Pete was now in my sights and the finish line was less than 400m away. I gave it what I had and caught and passed Pete but this chap is a 2:54 marathon runner so I knew he would respond. He didn't immediately though so for a split second I thought I had him but then he came back at me and passed making me look like I was standing still. I chased Pete to the finish but he was too strong for what I had left in my legs.

Distance = 5.08m. time 33:12. Position 73 out of 184 Div 1 runners. 100th ish out of 300 runners overall. I was the fastest Santa though!! Donning my fab new seasonal head gear :-)

This was a great XC race and definitely my favourite to date. The way the 5 of us worked together was great racing and I definitely benefited from it on this day. Otherwise I fear I would have plodded along coming in several minutes slower.

Other club times were: Simon in 29:45 (non scorer as 2nd claim run) followed by Andy 2nd in 31:29 (1st LBAC scorer) and Mark in 32:18. Then the 5 of us who battled - Tom M - 33:07, Pete - 33:09, Me - 33:12, Tom - 33:18, Joby - 33:19. So it was all very close!

LBAC finished in 10th place (juniors/female/male) out of 14 in Div 1 and keeps us out of the drop zone! The club hasn't stayed up in the top flight for years so if we continue to perform and get our runners on the start line we stand a good chance!

Bring on Luton XC in January

Leighton Santa's Dash... ho ho ho snow

2010-11-27T07:02:00.000-08:00

The real Santa! Lili asked for a Lego house :-)

Today was the first Leighton Santa's Dash! A 2 mile loop out and back from Church Square. Organised by the Leighton Fun Runners this was a lovely jolly affair with at least 50-60 fully clad santa's raring to go (mainly because it was so cold!). It had snowed last night making conditions under foot interesting.

To add even more fun and festivity to the occasion I chose to run with my 2 1/2 year old daughter Lili in the pushchair who was also addressed as Santa, as the photos show. Aarrr so sweet!

Lili fuelling before the big race!

I thought what with this not being a proper race and all, plus dressed as Santa, plus pushing a pushchair that I wouldn't have my competitive hat on today... Yeah right who am I kidding! Even on the start line I was positioning myself to ensure I had the very best of getaways.

Getting prime postion on the outside line

And it worked a treat. Lili and I blasted off the line (mummy missed it on camera!!) and we chased down the Christmas Pudding in true festive style. It was SO much fun.

I haven't raced with lili in the pushchair before so wasn't sure how she would be. She was ok, but I was glad the race wasn't any longer. Not sure I would take her on one of my Ultra runs :-O The pushchair was actually helpful in a way too as I had something to hang onto on the patchy snow and keep upright!

Anyway back to santa's dash and we were fighting for 3rd place after the first mile. The Christmas Pud had disappeared in to the distance and 2nd place was gone too but we looked good for 3rd. Singing jingle bells to lili we sped on our way and made sure of 3rd i thought only for lili's Santa hat to fly off her head with the sheer speed we were going :-) Disaster. I quickly retrived the hat whilst I was overtaken and back in fourth spot. But this guy wasn't really going flat out so we took back 3rd and pushed in the final 1/2 mile all the way to the finish.

Santa gave lili and I our medals and we waited for mum (who decided to go shopping and missed her daughter's first race and podium finish!) oh dear mummy. Soon mummy was back all apologetic and cuddles, and we retired to the pub to enjoy our well deserved mince pies and mulled wine.

Paul - The Christmas Pud (LFR runner)

I was very proud of my little girl.

Her first race medal and many hope to come ;-) A great race and very well done to LFR for organising such a lovely event. All proceeds also went to KidsOut charity so a nice warm glow all round :-)

Dirt Half Marathon

2010-11-20T11:47:00.000-08:00

RACE UPDATE 21/11: official results are in ~ 15th Position out of 384 finishers

I ran the first Dirt Half Marathon held in Leighton Buzzard today. Great to have another local race in the calendar and this one particularly up my 'trail' as the event name suggests. Despite the claims though the majority of the actual route is along the grand union canal so flat and fast but no dirt! But this changes at 6 miles with a one mile climb that gets steeper and steeper. Once at the top it was a short dash across the street in Great Brickhill before descending into Stockgrove country park. This was by far the best part of the course with two miles of winding single track trail. It was brief but thoroughly enjoyable.

From the beginning of this race I could feel the hamstring strain I picked up on Thursday so there were no thoughts of a fast time. I would of been happy with 1:35 and wasn't really even thinking of a time anyhow. As the race progressed though the strain wasn't showing any signs of slowing me down. About 3-4 miles in and settled into a pace I found myself running amongst 2 other runners (one just ahead and the other behind) whom were running the same 6:45 pace +- 10 seconds. This helped to keep me honest as I didn't want to fall behind or be passed.

In the woods from mile 7-10 I really had a blast and used the downhills to pass both runners. I always prefer to have a clear trail ahead of me so even though the other two weren't going anywhere we flew along together. Back onto the canal at mile 10 it was a 3 mile flat stretch home but this didn't make it any easier and I didn't have too much left to give. It was only now that I could see that I was potentially on for a 1:30 if I could up the pace. This spurred me on as I tried to chase the others down who had passed me again in a boggy field prior to rejoining the canal section. The two I had run with were extended their lead now, but I had caught another guy whom I tried to stay with. I kept an eye on the garmin and was managing to sustain around a 7 min pace. The avg pace read out was 6:53 and I knew to go sub 1:30 I needed an avg pace of 6:51 or better. This meant I had to up the pace in the final 2 miles. Some jelly babies at the final water station helped!

We were now off the canal and into the final mile around the lake where we had started 12 miles prior. I was closing on the same guy still ahead of me and I upped the pace as I passed him, then through the gate, and a short dash across the school playing field and under the finishing arch. My garmin time was 1:29.36. Nice. Avg pace 6:50. Don't know my placing yet but might have sneaked into the Top 20. 500 started.

I was chuffed to bits. I really didn't think I could sustain this pace over such a course and show that I have carried over the speed and fitness from my Half in October despite the relatively low mileage in the past month.

My right knee is complaining a little bit now so I don't plan to so too much in the remainder of 2010. I don't have any races booked, unless you count the XC season. The next one of those is 4th December.

Bob Mallows Cup run

2010-11-18T13:24:00.000-08:00

Today was the annual Bre (my company) Garston Grand Prix race which is a 2.5 mile on and off road blast. We have a couple of races in the bre calendar, which is great for a company to do. This was the first year that I took on the race organisation too so added pressure as well as actually running it.

I didn't stand a chance of winning it as a new kid on the block Glen Watts recently joined the company and is super quick. And I don't just mean a little bit quicker either ~ Glen's half marathon PB is 66 minutes!! I really didn't stand a chance, that was until he pulled out of the race this morning. I should have been thrilled but I wasn't as I really wanted go see what he could do and the course record of 12:53 set by BRE running legend Bob Mallows which has stood for 25 years was under threat!

I certainly wasn't going to be challenged the record but I would settle for going sub 15. The field of 16 runners lined up with Bob present to start proceedings. My strategy was simple ~ go out really hard and open up a lead early then hold on. And this is pretty much what happened. My opening mile was a 5:41 on road, but I wasn't able to sustain this pace and my second mile which went off road was a 6:23. It didn't feel this much slower and I was giving it everything I had however by this stage I was totally alone with no one to push me even harder.

I still thought though that I was doing enough to go sub 15 minutes (my pb was 15:36). I only had an avg pace read out on the garmin though so had no idea what the time was and how close I was. The last half mile is through the woods. There was a bit of slipping and sliding but the innov8s kept me moving forward.

As I exited the woods for the last 200 yd dash on tarmac to the finish I gave it what I had, but again had someone been baring down on me I would have surely found a few more seconds! And as it was I needed them... I crossed he finish line in 15:00.88. Overall I was pleased with my run although my second mile let me down. 2nd place finished 1:20 behind me so quite a margin.

Had Glen raced I certainly wouldn't have won but perhaps I would have gone quicker!!! So there is the question: what's more important ~ time or positioning or both!! Obviously you would take both given the chance. Bottom line winning any race is a good feeling, and it might be my last for a while if Glen does get racing! So I will enjoy it whilst it lasts! And the best thing of all I can still go quicker.

The only downer on today is a slight hamstring strain which has had the Deep Heat treatment. Basically there was zero warm up before the race and I've paid for the opening mile! Not sure how it will be for the Leighton Dirt Half Marathon this Saturday. I will race but it may not be full on.

Watford Chiltern League XC race

2010-11-14T11:47:00.000-08:00

Saturday was the second cross country race in the Chiltern League calendar held at cassiobury park in Watford. For some reason I expected a flat course but instead we were presented with a challenging hilly course that certainly got pulses racing. It was 9km and involved an out and back beginning section and a woodland loop which we would run twice.

15 senior male LBAC runners lined up for the start. The female race had started eariler with 4 runners representing the club. 300+ runners toed the start line as we were set on our way down hill. It was a pretty frantic first half mile as everyone attempts to position themselves. You soon learn from these affairs that unlike other races going out too fast is an absolute must if you aren't too get stuck in the pack using even more energy later in the race to pick off people as it gets stretched out.

My first mile was a 6.06 which included a climb. I found the early downhill sections especially pleasing as I let rip and passed quite a few less sure footed runners more hesitant to let gravity do the work. I worked hard on the uphill sections too which weren't too steep but a few of them quite long.

Soon into the second loop it was evident I was tiring but so were those around me. It was a case if survival mode now and holding position. The pattern of the race was that I was passed by a handful of runners on the flat sections but would take back the places on the ascents and descents as I pushed to keep in contact with those infront.

With the second loop over it was a 1/2 mile or so slog to the finish initially downhill and then a long uphill to the finish. I was planning for this section for most of the second half of the race determined to hold back some fire in the legs and pick off runners up the final hill. It worked a treat as I passed one by one each pass being a small victory. Then there was the usual finishing straight sprint for the line against a fellow competitor. I pulled alongside and he pushed I went with him and he pushed again, but I sat back, he relaxed and I pushed with everything I had which he responded to but I took the photo finish! :-)

Total distance - 5.33m according to the garmin in a time of 34.01 and 76th place (4th for the club) out of 210 division one runners and 331 runners in total. I enjoyed almost every second and look forward to the next XC fixture on 4th Dec which promises to be even hillier than this one with more mud!

Quality not quantity... Training sessions that work of me and might for you too!

2010-11-12T00:21:00.000-08:00

I thought I would take the opportunity to capture the main training sessions that I frequently find myself doing as part of my normal training. Hopefully some of this might be useful to others to incorporate into their own training.

Now for the caveat: I'm no trainer and have no coaching experience. These sessions are just ones that I personally have consistently found to be beneficial to my training to both improve my stamina and speed. They can be easily adapted to suit different abilities and speeds. These sessions are greatly aided by the use of a Garmin GPS unit or similar to be able to accurately measure pace and distance.

It is not intended that they are all performed in a single week. I personally aim to do 4 'quality' training runs per week. I always try and avoid going out the door just to put in junk miles - those runs without any real focus or goal for the session. Quality over quantity is the order of the week here!

Session 1 - Long Run (negative split - 10-30 miles): distance dependant on ability and by definition your long run is simply the longest run in that week. The long run should be paced accordingly so that whatever speed and distance you run it at, the second half of the run is faster than the first half. This teaches good pacing and finishing strong which are two crucial attributes to running ultras! increase long run mileage by 10-20% per week or whatever you feel comfortable with.

Session 2 - Recovery run (4-8m): slowest run of the week to recover from a long run or hard session and get energy back in legs for harder runs later in week. Best run at easy Conversational pace (approx 1-2 mins slower than marathon pace).

Session 3 - Tempo Run (5-10 miles): This is the fastest run of the week where you are really pushing your limits. Speed and distance will be dependent on ability but you should be pushing the effort levels to the max and not holding back. Even Pacing is still vitally important and should aim not to slow. Each week either try to up the distance slightly running at the same pace or up the pace over the same distance.

Session 4 - Progressive Run (4- 8 miles): The goal for this run is to run each mile faster than the last. So depending on ability you may start at 8 minute or 10 minute miling then knock off 10-15 seconds per mile for each subsequent mile run. A great workout and really teaches the body and mind to push the boundaries even when you are tiring.

Session 5 - Hill training (10 reps on 1/4 mile hill) this is a really tough session and best done in a group. Runners position themselves on hill based on ability so that everyone reaches the top at the same time. The aim is to go out hard but controlled up the hill and recover on the way back down. If paced well each rep should be consistent and after a few of these hill sessions when you know your pace you should aim for each rep to be slightly quicker than the last. As said best done in a group so you have people to aim at when you approach the crest of the hill. You should nothing left at the end of this session!

Session 6 - One mile intervals (1m x 4-6 with 0.25m recovery) this is a great run to get the heart and lungs pumping. Run on the flat take a short half mile/mile warm up first before the first interval. Know your pace and stick to it. It should be run at about a 9 on the effort level, whilst being able to maintain the same pace for each rep.

Session 7 - Short flat out tempo run (2-3m) it's a killer but well worth it. I only do this run once a month organised by my club. It is a good gauge of improved fitness (hopefully) during the month. Find a good flat 1 mile loop that you can repeat two or three times. This way you can gauge the effort levels on each loop and get consistency.

Session 8 - Cross training (1hr+ low impact workout) Gym workout, cycling, swimming etc. For me never the easiest session to find the motivation for. Key is to find something else that you really enjoy that aids your running.

So that's it. Eight key sessions which if you build a training plan around, buiding up the mileage and speed as you go should really make a difference come race day whatever the distance.

Love to know what others think and what works for you!?

ElliptiGO test ride!

2010-11-07T11:08:00.000-08:00

Went out today on one of the first test rides of the ElliptiGO in the UK!! What an awesome machine and a complete unique riding experience. It's similarities with a conventional bike end after the handle bars and two wheels. Everything else feels quite different, from the high upright standing position, to the way that the legs operate it. It's basically running on a bike with no impact. It's 100s times better than an elliptical trainer in the gym... whilst I do use one because they are static they get dull quite quickly. On an elliptiGO however you are constantly on the go and I had a grin on my face nearly as long as the ElliptiGO itself! (nearly 2mtr in length). In terms of getting a work out - it's great. I was out for over an hour and we (me and Idai Makaya (the European manager) )covered 11.5 miles - we were taking it easy (avg speed 10mph). the legs felt it (slightly) after that but the arms definitely so! So an all over body workout. And cos you are constantly balancing upright it works the mid area and core muscles too to thought.

This is a really fun machine and it looks awesome too but underneath the bold green paint (also comes in black or blue) it is a serious bit of kit. Technologically it's pretty advanced - with it's all aluminium frame, carbon fibre drive arms - the bit you stand on that connect to the crank arms which drive the shimano 8-speed hub gear set. This allows for good speed on the flat (although not as fast as a road bike) and serious climbing ability on the hills. Words really can't describe the ride experience because it is so unique so if you are intriged then go try one for yourself!

Am I sold on it...? I reckon so but I will have to find £2,000 first to make it mine :-O However even before the ride i was sold on the concept and riding one has convinced me! I will integrate it into my ultra training by riding the 45 mile round trip to work. At first once a week, but perhaps 2-3 times as the days get longer. This way i get all the training benefits of high mileage but none of the high impact issues and injuries that result from running all the time.

It's not yet released in this country but a cargo container is bound from Taiwan to the UK as we speak. The guys at ElliptiGO are expecting to have it on sale direct by December. My name will be on the waiting list. The only remaining decision is do I go for Green, Black or Blue!? Hhhmmmmm decisions decisions....

My thanks to Idai who took time out of his Sunday to take me for the 1hr test ride. Cheers. I hope you have loads of success with the ElliptioGO once it hits the UK (online) highstreet.

Club Stag Run

2010-11-03T15:04:00.000-07:00

Time had come around once again for the club stag run. I dread it and look forward to it at the same time. It's 2.5 miles at full tilt with a staggered start based on ability and points awarded from 25 down to 1 for 1st place to 25th.

In short it was hard work from start to finish but that's the point as you chase down one runner after another. Mile 1 was a 5.34, mile 2 a 5.39 and the last half mile run at 5.38 pace. Finishing time 14.04. A new PB by 15 seconds over last season's final race where I took the stag title. Can I do it again... Probably not as to keep improving from that tome for the rest of the season is gonna be tough if not impossible. But hey with 23 pts on the score board there is always hope :-)

Stag race times:

09/10 stag 1 - 15.29
09/10 stag 2 - 15.04
09/10 stag 3 - 14.54
09/10 stag 4 - 14.31
09/10 stag 5 - 14.19
10/11 stag 1 - 14.04

Crossing the finish line Royal Parks Half video

2010-10-26T10:16:00.000-07:00

I'm the one celebrating!

http://royalparkshalf2010.sportcamvideo.net//Player.aspx?name=2074.mp4

On the Wild side (long run report)

2010-10-25T13:06:00.000-07:00

So it was back to what I know best at the weekend with the reinstallment of the regular long run. I have been meaning for quite some time to do a big loop from Leighton Buzzard which takes the Two Ridges Link (http://www.petes-walks.co.uk/Two%20Ridges%20Link/trl%20frame%20page.htm) to Ivinghoe Beacon and then the Icknield Way (http://www.icknieldwaypath.co.uk/index.htm) from Ivinghoe Beacon down the valley and back up and around and along the Dunstable Downs before the trek mainly on road back to Leighton Buzzard.

Sunrise on the Two Ridges Link

Well this was my chance to do some nice long slow miles and I enjoyed every minute. This is even despite getting up at the ungodly hour of 6:30am on a Sunday morning to fit it in and get back to do my fair share of looking after the little one. This meant however that I was treated to a nice sun rise which really is the only way to start the day!

The Two Ridges Link is the same trail I attempted months back however I was thwarted back then by a couple of barking dogs blocking a narrow part of the trail that goes up alongside a driveway. Well this time there were 3 dogs between me and my journey onwards but they didn't look too threatening so I did the trick of looking confident in my stride and edging pass them. I had made it! I still don't think it's right that home owners should be allowed to have their dogs out on the loose creating a nuisance on a national footpath.

View from Ivinghoe Beacon back across to Leighton Buzzard

The rest of the Two Ridges Link was a lovely run and highly enjoyable across sheep filled fields, farms and wood lined trail. It climaxed with an extremely steep climb to the top Ivinghoe Beacon which was a hands on knees job. The prize however was a view I've enjoyed many times before (and the start line of the Ridgeway Trail).

Icknield Way back up to Ivinghoe

From here it was down onto the Icknield Way - a path I haven't run or walked before. The animal theme continued on this run as I also startled many Deer who wandered across in front of me on the trail. I tried to get some photos on my phone but they weren't hanging around for the shot.

Spot the three deer in this shot!

Now the next animal that I happened across I'm glad to say wasn't on the same trail as me. If it was I don't think I would be writing this. A grey rhino! Yep I not kidding rhino living wild in central Bedfordshire!! Ok maybe not wild but part of my run went around the perimeter fence of Whipsnade zoo which is where I saw it off in the far distance. Very exciting stuff. From Whipsnade it was a very pleasant jaunt across the undulations of Dunstable Downs before I was off the trail and back in civilisation with a bump (Dunstable kind of does that it you!)

Not much more to say of any note re this run. Just nice to get back in the saddle and let the legs know that it won't all be half marathons. 22 miles in all in a very leisurely 4 hours however it didn't feel like it with quite a few climbs.

Recovery day today. Legs feel fine which shows they haven't completely forgotten what going long is all about.

Taken from Dunstable Downs back across the valley
with Ivinghoe Beacon in the far distance (left of centre in shot)

Sunday long run report

2010-10-19T11:29:00.001-07:00

A week after the half I was back to what I know best... going long. Different individuals from LBAC lead a Sunday run and this particular run started in Milton Keynes and was going to be a gentle 10 Miles through the many parks and greenways of MK. So to add a little distance I decided to run to MK along the old favourite grand union canal which made the total distance 24.5 miles.

It was a good test because I haven't gone further than a half since the end of August. What didn't help though is that I made a very poor choice of footwear. The canal path is almost entirely on hard surface as was the MK 10 miler yet I threw on my innov8s with their ultra studded sole designed for proper off road running which this definitely wasn't! So this didn't exactly make for a comfortable ride. What a silly mistake which slightly took away the enjoyment of the run. It was still a good run don't get me wrong and I was pleased to get in the miles but I won't be making that mistake again in a hurry.

One last point to note is that despite MK having a reputation as a bit of a concrete jungle designed exclusively for the car it actually offers the runner a huge connected playground of parks, lakes and greenways which offer endless running opportunities. This includes Willen Lake which is also the location for a weekly timed 5km Park Run held every Saturday. Register at parkrun.org.

So what's next for me?

Well it seems that I may run the Bedford half marathon in December. I haven't decided for sure but it's a club championship race so attracts many of my fellow runners all seeking to run a PB so I may tag along and see what happens.

Excitingly my company are also organising a sponsored walk/run around a mile circuit on our company site. The idea being to walk or run as many laps as possible within a certain time limit. Perhaps 5 hours. This sounds right up my street so would definitely participate in what should be a fun day out with colleagues.

Then there's the Winter Tanners ultra run on 9th January which I have registered for. This is a 30 miler open to walkers and runners organised by the Surrey Long Distance Walkers Association. There's also a 20 mile option. But the best thing of all - the entry fee is a mere £2.50!!! What a bargain which helps with the fact that my wife and I have baby number 2 due in April so £40+ entry fees are not so appealing!

Royal Parks Half Marathon race report

2010-10-15T13:22:00.000-07:00

Well it has been quite an interesting 6 weeks since the Ridgeway run to bring me to the start line of the Royal Parks Half Marathon on Sunday. Back then I would never of thought that I could be challenging for a PB over this distance. But the body is amazing and can adapt very quickly to change. Hence the long runs were out and the short fast efforts were in.

Training for this race went well but then I was hit with flu in the final week. This meant I didnt run for 5 days before the race but perhaps this was a blessing in disguise.

Sunday was a glorious day for racing with clear skies and a warmth for mid October previously unknown. This race attracted 12,500 runners and resembled a mini london marathon at the start as we squeezed into our pens like livestock with heads as far as the eye could see.

We were soon set on our way as we passed landmark after landmark. I tried to soak up the atmosphere and the occassion but in reality most of my energies were focused on keeping pace with little else to spare to outwardly enjoy the occassion but I did have a beaming smile on my face as I went about my business. My first mile was a quick 6.43 but not so quick that I could afford to let up the pace as I would need to continue this similar pace for another 12 miles. Eeek.

Unlike the wednesday training runs which felt effortless this was a different story. On the perceived effort scale I was already up at 7-8 in the early miles but it still remained enjoyable. We passed Big Ben and onto victoria bridge before doing a U-turn at the end and down the other side of the road onto victoria embankment and along the River Thames. At this point I had banana man in my sights! (I'd already passed a carrot and two peas in a pod in mile 1! ). There really is nothing that makes you feel slower than someone in fancy dress running at the same speed as you. I had to get pass him and quick before I slipped up! ;-)

The elites were already flying back down the opposite side of the road towards Green Park running 2 minutes per mile quicker than I was. I dont know how they do it! Next in my sights was celebrity runner Ben Fogal. That probably does him a slight disservice as he and James Cracknal have done some awesome things. I wasnt taking any prisoners however and I was soon past him whilst overhearing him tell a runner that his knee wasnt too good so he was taking it easy.

Approaching 3 miles by this point (splits: 6:38, 6:45, 6:42) needed fluids and if by magic the first water station appeared in the distance. Not just any water either... It was M&S water :-) but actually it had a funny taste to it so I had half with the rest over my head to cool me down. I could see ahead to see hundreds of runners still streaming over victoria bridge. Always nice to know there are plenty of people behind you feeling way worst than you do. The next 3 miles took us along Horse Guards Avenue and up Whitehall towards Trafalgar Square before going left through the Old Admiralty Arch and down The Mall alongside St James Park. Then it was a right at Buckingham Palace (a quick wave to Queeny) and up Constitution Hill on to Park Lane and back into Hyde Park (Any tourist would love this course!) Splits for miles 4 to 6 were 6:38, 6:49, 6:43. So I was keeping a good pace but still wasnt even half way so couldnt get too excited but I had settled down and was feeling good.

The entry back into Hyde Park was lined with cheering crowds which continued as we wound around the Park circling the Serpentine. It was at this point that I caught up with the official 1:30 pace maker holding the flag aloft which was fixed to his back. I had spotted the pace maker at the start and knew he had crossed the start a minute before I did so if I could stick with this guy he would comfortably bring me in within my goal pace. There was a pack of runners together at this point all it seems with the same goal in mind. It didnt make the pace any easier as it was still fast and the effort level now up at a solid 8 or 9 to keep on track.

This was a flat race no question but because of this every slight incline was even more noticeable with all of them coming in the Park. I used these however to accelerate past those that laboured ever so slightly getting ever closer to my goal. The miles ticked by as we continued to circle the park. Splits for miles 7 to 9 were: 6:49, 6:44, 6:51.

Then at mile 9 the pace maker simply stopped and desserted us! His parting words being I brought you this far on exactly 1:30 pace with an inferrance that we were now on our own. It was make or break time now. I turned to one of the others in the pack and half jokingly said he was only holding us up anyway! It took a mile to regroup my thoughts and hang on to the pace and then from mile 10 I decided to push on to the end with a concerted effort with everthing I could muster. Effort levels by this point had reached 10. I was giving it everything I had and for my rewards I continued to pass more runners as I had been throughout the race.

And soon I could see the home straight with the finish line off in the far distance. This alone must have been over half mile easily. I pushed to the finish with one last big effort. The clock read 1h29m... And my watch (and chip time) read 1h27m51s.

I was hugely excited to crack the 1h30 mark and so pleased with how my race had gone and the effort I put in from start to finish. My splits for the final 4 miles were: 7:00, 6:36, 6:24, 6:12. (also later found out that finished 154th out of 12,500 finishers).

The medal was put around my neck and photos taken. I was particularly taken with the medal which was made from 100% sustainble wood and in the shape of a leaf with 10.10.10 engraved in it. I found my wife and daughter amongst the crowds enjoying the post race festival and we took in the great atmosphere and laid on the grass by the Serpentine. A lovely day which I would happily repeat next year. I would recommend it to anyone interesting in running a big city race without the need to train for the full marathon!

I have also raised £920 for the PACE Centre so a big thank you to everyone that has supported me. It's not too late to give something - http://www.justgiving.com/discosturoyalparks

It's raining it's pouring...

2010-09-29T14:15:00.000-07:00

Everyone will relate to the feeling when you look outside and it's pouring with rain, it's dark, and you really don't feel like going for a run, but know you have too! Well this is how I felt tonight. I had to because this is the final BIG week of training before a taper week next week for the Royal Parks Half.

On Sunday I put in a steady 12 miler off road. On Monday I put in back to back 4.5 milers (one at 6:30 avg mpm pace, the other at a more leisurely 8mpm pace) so 9 miles in total in one lunchtime! Tuesday was a rest day which brings me back to today's club run.

I'd eaten a massive jacket potatoe too just an hour earlier which isn't exactly ideal for a Wednesday LBAC club night which is always a rapid affair. It's often the way however that once you get yourself out there, such runs so often surprise and turn out to be the best. Tonight was no exception!

The rain literally fell out the sky in sheets soaking my supposedly water proof TNF jacket to the skin. Most were wearing just a tshirt, some even vests (Tom the pocket rocket), but us ultra runners are taught to go out prepared!

Anyway I quickly got into a nice stride and set about my business sticking to what felt fast but sustainable. On these type of training runs I try not to look at the garmin as I want to feel the pace I'm running rather than be told. I felt good (apart from the potatoe that was sitting high in my stomach or hadn't even made it that far!) I like running in horrid conditions (sometimes) as it's an extra challenge and most others probably don't prefer it this way so it's always an advantage if you can harness this and set yourself apart from others. I ran and ran.... harder, faster and further than anybody else. Was this really the slow ultra plodded from just a few weeks ago. I smashed out the miles mainly because I wanted to finish the session as quickly as possible. Why prolong such a run when the greatest benefit can be gained from going out hard from the start and sticking to it.

As you can probably tell from this post I am still pretty pumped up from tonights run. It really is a great feeling to feel that the effort I am putting in is paying back so quickly. This short 4 week training period in the lead up to the Royal Plans is going exactly to plan.

I covered 8.6 miles tonight in 59 minutes 10 seconds. My mile splits were: 7.24, 7.05, 6.47, 6.53, 6.47, 6.39, 6.37, 6.53, 6.41 (last 0.6 miles). Total avg pace 6.52 mpm. This just happens to be exactly the pace I need to run to go sub 1h30m in the Half! So if I can do it on a club night in the pouring rain, dark, dodging cars and puddles then what I wonder beckons on a fine Sunday morning in the Royal Parks of London. It's an exciting prospect and I can't wait.

It might come across that my motivation for this is based on time and splits, and getting a new PB but actually i'm on a high more because I'm just thoroughly enjoying my running right now. Why - well I think mixing it up and going from the ultras to training for a half has a lot to do with it. I'm learning a lot from this shift in training and it can only be a good thing.

what's next? A slower recovery run tomorrow lunchtime... :-)

Sunday LBAC long run report

2010-09-26T06:21:00.000-07:00

Today was the first LBAC Sunday morning training run. Basically quite a few club runners get their weekly long run in on Sunday morning like so many other weekend warriors up and down the country. So therefore individuals from the club have volunteered to lead a run every Sunday morning from a start point of their choosing in and around Leighton Buzzard. Today it was Joe's (Mr Ironman) turn who led a super little route with 3 of us in tow. Tom (the pocket rocket and club captain), Fred (Super Vet), and myself.

The route took us initially along the grand union canal on a surprisingly muggy morning. The flat start was nice especially with the hills to come. We turned off after a few miles to Stockgrove Park, and meandered up and down undulating trails crossing paths with a few other runners and dog walkers on route. The speed was around the 8 mpm pace so not sluggish but more than sustainable.

From Stockgrove there was a quick water stop before we continued into the ajoining Rushmere Woods which with the carpet of pine needles that covered the trails were very easy on the feet. We joked that these would make for great inner cushioning! Very sustainable too!! Held together with hubba bubba we decided :-)

Anyway once out of rushmere having clocked 10 and bit miles we made our way up the road, over the grand union canal and continued through to Linslade Woods which was a very neat short cut back to where we started. Total mileage 12.2 miles in 1hr49min. A good run and my last at that distance before the Royal Parks in 2 weeks time. Between now and then it all shorter speed work.

So to all LBAC runners and anyone else reading this local I can thoroughly recommend joining us on a Sunday morning. See here for full details -http://www.leightonbuzzardac.co.uk/index.php?option=com_content&task=view&id=308&Itemid=135

Royal Parks Fundraiser - PLEASE HELP

2010-09-23T07:38:00.000-07:00

A quick post to ask for your support (and money) for my Royal Parks half marathon in a few weeks time. I'm running on behalf of PACE who help children with physical disabilities such as cerebral palsy, also enabling them to transform their own lives and that of their families. A very worthy cause and I would like to raise at least £200 for them.

I'm gunning for sub 1:30 and training is going well so its definitely ON. And for every £1 raised I will personally throw in 50p too so if I hit my £200 target, that's £300 raised!

Click on the link below to my Just Giving Fundrasing page. Thanks

STUART BLOFELD is fundraising for The PACE Centre

LBAC Club Run

2010-09-16T10:40:00.000-07:00

Wow yesterday’s club run was a real blast. Who would have thought road running could be this much fun! I went out with the intention of doing around four 7 minute mile intervals with quarter mile recoveries in between. It soon became apparent however that whilst I was doing the 7 minute miling I wasn’t going to get the recoveries I planned. This was because I settled into a good stride with fellow LBAC runner Chris at the front of the pack, and Chris' approach to every run he does is flat out all of the time with 100% effort! He chuckled at the suggestion of taking a rest in between. I wasn't going to be beaten or suggest that I need rest! So it was that we maintained the effort mile after mile through the streets and parks of Leighton Buzzard.

We weren’t alone for very long though as the racing snakes in the pack soon caught up and pushed the pace on further. At this point I look down at my Garmin (which was on its best behaviour today) to see 6.10mpm pace. Bloody hell what am I doing I thought... The answer being exactly what i need to be doing! This was speed training at its best... heart pumping, lungs bursting, full out running.

What I was most surprised about from this session is that I'm not as slow as I presumed I would be after the recent ultras. My speed was there. I just need a bit more speed endurance so that I don't die in the latter stages of a race. The session ended up being exactly 9 miles in distance with an average pace of 7.07mpm. Just 4 extra miles at just above this pace would bag me a PB at the Royal Parks in 3 ½ weeks time. A real possibility then, and a huge motivator to keep the training cranked up to the max.

So it’s more of the same over the coming weeks which may look a bit like this:

Sat - Long run (plus hard hill reps session in middle)
Sun - Rest
Mon - Short sharp effort. 4 miles at close to 6mpm as possible
Tues - Rest or slow recovery run with Leighton Fun Runners
Wed - Hard fast LBAC run. 6-9 miles at 7-7:30mpm
Thurs - Rest or v. slow recovery run
Fri - Rest

Speed training begins

2010-09-14T13:03:00.000-07:00

I'm writing this on the train on way back from London and wanted to fill the time. So not perhaps the most thrilling of intros or reasons for a post but let's see where it takes us.

So the brooks green silence running shoes arrived on Saturday and I couldn't wait to try them out having never wore a flat racer before. So Monday lunchtime saw me don them and head out for a quick blast along the very familar 5 mile out and back from work accompanied by my colleague Dave.

My first impressions were how amazingly light they were. Not just a bit lighter than what I'm use to, but like i wasnt even wearing shoes at all. I knew I would be sacraficing cushioning and a certain amount of protection for this but they were extremely comfortable and felt right.

We had intended in doing a session at 7mpm but the garmin was playing up and wasn't picking up the satellites. So we cruised along at a fair old click. Only when the garmin decided to work did we realise it was sub 6:30 pace. Blimey i didnt know i was still capable of such speeds after a summer of ultras. It felt good though so we didn't adjust the pace. it quickened further and we soon found ourselves running sub 6s (mainly because Dave doesnt know how to run any other way). I hadn't being running at that pace for months!... Was I losing the ultra shuffle!?

The brooks continued to feel great and so was I. I always find the hard runs mighty satisfying and this one especially so, giving me a glimmer of hope that perhaps sub 1:30 is attainable at the royal parks half in 4 weeks time. Only time will tell but I plan to do plenty more of these sessions between now and then plus some intervals and hill sessions. I guess the trail shoes are staying in the cupboard for now.

Leighton Fun Runners Invitation Run

2010-09-10T14:02:00.000-07:00

LBAC runners

I joined the Leighton Fun Runners (LFR) for their invitation run on Tuesday. The LFR are the other running club in town, my club being LBAC (Leighton Buzzard Athletics Club). There is quite a lot of history to both clubs but the main thing is that we have two thriving running clubs in the same town which are growing in numbers all the time. That can only be a good thing.

The annual invitation run invites other local clubs from around the area. There were six of us from LBAC. Many others were running in the Tour of Milton Keynes which was unfortunately the same night meaning that the LBAC turn out here could have been

There were well over 50 runners in total which were split into three different pace groups. A 7mpm group, 8-10mpm group and 10-12mpm pace group. I convinced myself to join the 7mpm group as I needed to shake off the cobwebs and lose the ultra shuffle. The slower groups set off and we stood around for a bit longer eyeing up the chocolate chip muffins which would await us on our return.

Pete Mackrell blasting along

The route took us along the Grand Union canal whilst still light and as darkness began to fall we ventured on road and through the maze of residential streets that make up the north side of Leighton Buzzard. I've lived here for 7 years and still never know where I am most of the time!

The 7mpm pace was just about sustainable mainly because it was nearer 7:30 pace... Phew! The LFR were very welcoming had we had a great run.

As darkness fell in LB...

Whilst they said it would be 6 miles the extra mile making it 7 meant that we had definitely earnt our tea and cakes that awaited us back at the club house. A very nice evening which I plan to repeat by joining the LFR on their Tuesday run more often as nice to mix it up a bit!

LFR club house - award given to their club captain