That's Lyth 2008

This week I was working in Ireland on Monday and Tuesday and so I was forced to use a treadmill at 6:45 on Tuesday morning. I only managed to get 6.5 miles in before I had to go and shower before breakfast and work.

On Wednesday I planned an 11 mile route but ended up doing 12.5 when I found part of my route had been closed (the site of Silverdale Colliery). I'd managed to find a way into the fenced-off site (initially not realising why the fences were there), but getting out was like escaping from Alcatraz. There was an 8ft perimeter fence all the way around, and a spiked fence the other side of it in places. Eventually I squeezed between a fence and down onto an abandoned railway line before getting back up the road. The detour added a further 1.5 miles onto the route which in part made up for only being able to do 6.5 the day before. There was 1200ft of ascent in the route.

On Thursday I did 11.5 miles, mostly trail, also at night; 1100ft of ascent. I am a head-torch veteran now! All the runs in the week I run at my endurance pace which is 9 minute miles. They are slow and steady, but effort is required to maintain the pace because of the climbing.

My gym session was on Friday. That went well, but I will have to miss next weeks due to working on Ireland for much of the week again.

I felt somewhat under the weather on Saturday and so decided to play safe and run a route but without my pack, knowing I would face a tough day on Sunday. I ran 12.5 miles again, but at my endurance pace rather than my slower pack-wearing pace.

I packed my rucksack on Saturday night with 9kg of weight, my heaviest event-weight so far (I have carried more in Tenerife before). I plotted out the route and transferred it onto my PDA, tested GPS function and ensured I was ready to leave the next morning. I got up at 5:30am, ate a porrage breakfast with some PSP22, and took along some PSP22 to top me up on the journey to Kendal in the Lake District to take part in the LDWA event That's Lyth. I did this event last year, as a runner, with only around 4kg of weight and it took me about 6:10. I was carrying an ankle injury and did stop for leisurely breaks at the checkpoints though. So, I wondered this time, if despite the 9kg pack I could beat my time.

I got to Kendal about 7:30, quickly registered and had about 15 minutes spare before the start. The event was oversubscribed as usual, and they had sent back some postal bookings I was told. There looked to be a good mix of runners and walkers in the 300-strong field, but I don't know the exact split. Both groups set off together at 8am.

Below is the route. The hill profile and my speed over the course are also shown, along with the 3 Checkpoint (CP) locations marked.

We set off and us runners went off ahead, me keeping my usual conservative pace at the start and letting most of the field stream ahead. 3/4 in we have to climb about 100 stone steps and then head up quite a steep path for the next mile. You rapidly heat up and you see lots of people taking off a layer or two of clothes half way up. I have made a decision to wear my medium-weight waterproof jacket zipped up for every single training run and event now, having done so for the last few weeks anyway. This inevitably means I get hot and uncomfortable, but I'd better get used to that feeling!

A short downhill follows then a long steady climb to just past the 3 mile point follows. I distinctly remember walking up this section that last, but I ran it this time. There is a pleasant descent on a good path for the next couple of miles afterwards followed by a climb up to the first checkpoint. This shot shows part of the route up to CP1. The weather was as shown for the whole day. No rain, not too cold, and only a little blustery on the hilltops.


I got to the first checkpoint with no intention of stopping. I just needed to top up my water bottle. I wasn't very happy when I found that I had to put disposable overshoes on to go into the building, just to fill up some water. A few jugs outside would be a good idea in future. So a couple of needless minutes wasted doing that. I decided to use my electrolyte at this point due to there only being three checkpoints in total.

I exited CP1 and headed 1/2 mile downhill taking this photo.

Next was the toughest climb of the day up to Whitbarrow scar (approx 2.5 miles). I'd love to tell you I ran the lot, but I walked about a good 1/2 mile section as the speed profile shows. The wind was very blustery here, as I remembered it was last year. People stopped and added their shedded layers back on in some cases. There is a small level section before the summit ascent proper and the cairn at the top from where I took this photo looking back, and the following one looking South.

The first part of the descent is fairly easy but then turns narrow and steep. The weather this year was dry which made it easier than last year. It was very slippy then and you had to be very cautious. Even so you can see my pace doesn't improve on the descent, and I was descending faster than most people around me. There is then a very steady ascent for about 2 miles followed by a welcome descent through woodland and good paths into Witherslack and checkpoint 2. This time outdoor shoes were allowed and I was in and out very fast after diluting my electrolyte drink with more water. I politely refused the offer of hot dogs at this checkpoint. As you may remember I banned myself from food at checkpoints for about the last 6 months now, eating only my MDS snacks; 100g salted cashew nuts which I graze on during the day. There is a fairly short but unpleasant hill not far after CP2 which leads onto a bridleway. I walked this short section and resumed my pace for the less steep section. What then follows is a descent into a flat-plain. The next 2 miles are absolutely dead flat as the elevation shows on the map. You can see how disciplined I am with my steady pacing in the speed profile. I think the brief dip in the speed profile was a loo break! I passed a guy who I had met on an event a few weeks ago, and he kept pace with me for a few minutes. He said that he found this section very demoralising because it is so flat. I told him that I had better get used to it, as I would be seeing plenty of similar lake beds or salt plains in Morocco.

In this terrain I think it's good to zone-out and not pay too much attention, just let the miles wash over you. At mile 18 the next ascent begins, but CP3 greets you almost straight away. Once again I filled up my water and finished off the rest of my nuts, knowing that the final 2 mile climb to Scout Scar is quite draining. I did a mixture of running and walking on the ascent as the speed profile shows. I wanted to ensure I saved enough energy to do the last couple of miles descent justice.

I took this photo from near the top looking back down into the valley from where I had come. You can see the flat-plain below and I had come from the base of that hill (it's actually the corner of Whitbarrow) on the right hand side of the picture.

I hit the summit and despite some tiredness now setting in I picked up the pace, winding it up even more the closer I got to the finish. The last couple of miles are mostly road, back down into Kendal and back to the start/finish. I was certainly more tired that the last event, The Hebden, which was an all over slower event due to poor terrain and more ascent. This route was longer though at 23.5 miles and had 3000ft of ascent overall. The main reason that I was more tired was that I ran it all, except the very steep sections. I could tell early on that I was going to easily beat last years dawdling time of 6:10. I finished in 4:52, almost 1 hour and 20 minutes faster, with a lot more weight!

I was very happy with my performance. It is the first time I have broken into the hour-4 territory, which is no mean feat for me when I am carrying such a heavy backpack.

Thanks to the organisers and volunteers of the event; superbly organised and friendly staff all day long. I had a bowl of soup and a roll, and also a jammy doughnut to replenish my sugar. I had brought along some SIS Rego which I washed it all down with before setting off home.

I have noticed that since I had got back from Tenerife my fitness has really improved. I don't know if this is solely down all the climbing and training at altitude there, or just because I am in 70-mile territory every week now. Whatever it is, it is very welcome and I am feeling well prepared for the MDS.

Two years ago I just wanted to finish the MDS. I still do, and that is my primary goal. However, now I have improved my fitness beyond recognition I am hoping I might be able to drag myself out of the back 200 finishers. This is probably a pretty tall order given the quality of the endurance athletes taking part from all over the world, but I can only try. This is slightly dangerous because it is setting the bar higher. I would hate to fail because I pushed myself beyond my ability in the hope of gaining a few places. I can't ruin two years training over that, so the goal to just finish must stay in focus.

I have taken a couple of other decisions. I will be using my New Balance 1100MDS trainers for the event, along with the Asics Kayano socks. I have used both for 2 years, and we know each other well.

I have chopped and changed my mind on this next one, numerous times, but I am not going to use walking poles. I have not used them for as long as I can remember. I think I have grown out of them. Early in my training I used them to supplement my lack of ability, and now I just don't want the hassle of carrying them around. They certainly have their place, and I know that they would come in really handy on ascents in the MDS (I will cast envious eyes at people as they stride past me on hills in the desert, I just know it!). Beyond that I would never used them, certainly not on flat plains. They would just be half a kilo of dead weight hanging off my backpack. I don't believe the MDS has enough meaningful climbs to make their use of any worth. If I was doing the UTMB in France then fair enough, but I'm not.

Another week over and more of the same next week. I have not yet entered the event I want to do next week, so I will have to phone and see if there are places left. If not I will do my own 22 or 24 mile run locally.

9 weeks to the start of the MDS.

Bigfoot

Back to hard work this week after last weeks light mileage, and weekend distraction event at Cannock.

On Tuesday I did a 10.5 mile trail run with 1000ft of ascent. Instead of going to the Gym on Tuesday I put it back to Wednesday as I was due to work away from home and stay in a hotel.

So on Wednesday got up at the crack of dawn and did another 10.5 miles run, again with 1000ft if ascent. In the afternoon I set off for Newcastle-upon-Tyne and was 150 miles up the motorway (about 5:30pm at this point) when I got a call to say the following days meeting was cancelled. Needless to say I wasn't amused. I just turned the car around and drove back home getting back at 8pm, so no gym session.

On Thursday I did yet another 10.5 mile run, this time with 1300ft of ascent and working in some intervals in the last 5 miles. 10 miles is too far for an interval session, but just the last 5 miles is workable but still very tiring.

I felt strong on each of the runs and 10 miles doesn't really register as being a long run at all. I don't carry any water on these runs either, as it's not quite far enough and I'm not dehydrating as much, running in the cool of the night (not that I dehydrate much faster in the day in winter!).

On Friday I did my usual gym session, which went well as usual.

On Saturday I planned a 15 mile run, incorporating a local forest, then over fields, some greens lanes and finally a 4 mile section of road. The route had 1500ft of ascent. I carried at 8kg pack, including the front pack loaded with a half full 1.5l bottle of mineral water (for weight), plus an 800ml bottle of electrolyte. I've found that as long as I extend the straw on the Raidlight bottle it is comfortable to carry this in the side netting of the front pack. It is held securely in place because it rests against the bottom of the 1.5l mineral water bottle that is secured horizontally in the Raidlight front pack. This has worked so well, I might well ditch the shoulder strap holster for the bottle.

The first 1.5 miles of the route are on the road leading up to Swynnerton old forest. The path through the forest was muddy because of all the rain, coupled with the ascent in the first few miles meant that I only averaged 5.1mph. After mile 6 the rest of the routes ascents are less severe and I clawed back the time. The final few miles I planned on road deliberately to make my joints hurt, to simulate the hard rock and dried lakes I will face on the MDS. I am working more roads into these longer runs over the next few weeks, now I have build up a lot of ankle stability on the trails. I was surprised at just how strong I felt with the 8kg pack on, and pulled the average right back to 5.7mph for the distance (2:39). I was very happy with the time when I considered the elevation, terrain and stile-hopping involved.

On Sunday I repeated the route exactly but added some extended sections to include at extra 5 miles and more ascent (2000ft total). To make both days just that little bot harder, and more realistic I wore a medium weight waterproof jacket all the way round. I sweated buckets, and even got a rash under one arm, but anything to make the runs more torturous!



I don't think I was completely refuelled from the previous days effort but I still felt good. I ran the first 5 miles faster; a little too fast I think because my pace suffered later on. I used 1 litre of water during the course and 100g of salted cashews, but by the end was fairly tired. My average speed was slower at just over 5mph but I was still pleased with that.

66.5 miles covered with lots of ascent and tough terrain.

The other change I made at the beginning of the week was to move up to a larger size training shoe; the same size that I will use in the MDS to ensure a little more room for growth in the (almost inevitable) event of my feet swelling. They are only 1/2 size larger than I normally wear, but my normal size are probably 1/4 size too large anyway. Also, because I wear orthotics this increases the size of the shoe I must buy. So at the MDS, if I find that by day 4 or 5 my feet have swelled beyond the 1/2 size extra I could take out my orthotics for more room. Now, this would not be ideal and would certainly cause me some aches and pains, but I could suffer it for a day or two if necessary. I don't like the idea of taking shoes one or two sizes too big because at the beginning of the race this would cause me more problems that it would solve later in the week. The last thing I want are my feet sliding around a pair of shoes that are much too large. Blisters due to heat, and wear and tear from the distances are fair enough, but blisters caused by your own shoes being too big are your own silly fault!

I've got a busy few weeks with work coming up with some trips over to Northern Ireland. I may end up having to run on hotel gym treadmills, which I am not looking forward too. 3 miles on a treadmill is like torture to me, but 10 or 11?!

I'm off to the Lake District on Sunday morning for That's Lyth. I did this event last year in about 6:10. I probably won't make much of a dent in the time because I will be carrying 9kg this time, versus the 4kg or so I carried last time. However last time I did stop for a few tea breaks at checkpoints (I breeze straight through these days), so you never know!

Enjoy your week.

Training plan 2008 - January to February

Above is my next 4-weeks training plan. My mileage is just building steadily now, only around 5% per week as I don't want to risk injury by going crazy so close to the MDS.

Two major events this month; That's Lyth (44 miles) and Rombald's Stride (22 miles). Both are fairly hilly with a few thousand feet of ascent in each, over some harsh moors in parts. Three solid distance runs in the week now, around 10-12 miles each day, and still mainting my two gym sessions, and a run of between 15 and 22 miles on Saturdays and Sundays. Week 4 will be my usual recovery week. I have halved the mileage in order to recover for the start of the following week of training where I will peak my training mileage at 85 miles as it includes the Thames Meander.

Cannock Chase Trig II

More of that in a minute, first the rest of the week.

It's been a welcome recovery/consolidation week, so effectively half-mileage. Time for my body to strengthen after the last three weeks of effort.

On Tuesday I did a 6k run on the treadmill at a quick pace. Starting at 12.5kph and gradually building up to 14kph for the last few minutes. I guess this is around 7:30 minute miles or thereabouts. Following that I did a strength and stability session, which incorporates most of the major muscle groups strength-wise, and then ankle strength and core stability exercises too.

On Wednesday I did a 6.5 mile trail route, in the dark, around Apedale. My head torch and I are practically surgically attached these days. All good practice for the desert night running I guess.

On Thursday I did a little less, 5.5 miles, balancing out to the desired 12 miles for those two days. I have run these at a very steady pace, about 9 minute miles, and by the time you factor in the stretch session I do after the first mile, the whole session takes about an hour.

Friday was my usual gym session with Clive; more strength and stability, no problems there.

On Saturday, unusually for me, I did an 8 mile road run. My parents were babysitting my son, so I ran from their house and being late I decided to stick to the well lit road instead of tackling unfamiliar dark trails, in case I slipped and injured myself. Already I am starting to be a little cautious about the routes I choose. I cannot think of anything worse than injuring myself so close to the MDS! It started out as a nice 9mm endurance pace but four miles in I spotted another jogger about 1/2 mile ahead. Well, I think we've all been there, a little competitive spirit perks up and I push the hammer a little. It's not really a fair race, since only one of you knows they are competing! Of course I caught him up and passed him, holding the increased pace (about 7:30mm) for the next 2 miles to be sure he didn't catch me back up! I eased off in the last couple of miles, back down to the 9mm pace and then backed off even further in the last half mile, so by the time I finished I wasn't at all out of breath. It's funny now I think back two years. Eight miles isn't even a fun-run for me now, but it was further than I had ever run in my life two years ago.

So, Cannock Chase Trig race; I did the same race last year with disastrous results. I had done the New York marathon, still injured with ITB and then taken the next two months off to recover, literally running a few times in 8 weeks. I think I assume my fitness would just still be there; I know better now! Add to that my expectation of electrolyte and many drinks stations (still in NY marathon mode!); there was just a single drinks station visited on 5, then 10 miles serving water only! I didn't carry any drink bottle or camelback, hadn't eaten a decent enough breakfast and was probably dehydrated to start the race. After just 5 miles I was struggling. After 7 miles I was on the floor with the worst cramp I had ever had. I hobbled when I could, and walked when I couldn't, around the remainder of the course in a pitiful 3:07. I came 167 out of 177, oh the shame!

So today was all about redemption.

Bad news out of the way first, I lost one of my PDA's. I wasn't carrying a front-pack where I usually tether it in a Aquapac. Instead I had just a backpack containing only electrolyte (total weight not much more than 2kg). As a result I put the PDA in my waterproof coat pocket, obviously forgot to zip it up and lost it. I have left my details in case it gets handed in, I doubt it though. I do have another PDA spare, so it's not the end of the world.

Here is the route in Memory Map first.



An my actual route from Google Earth. Slight variances, but overall more or less the same.



Anyway, bad news aside, luckily I had run the course 2 weeks ago so I could remember it even without my PDA and hence a map. I'm not sure how many runners took part. I'm guessing about 160. I will alter this post when I find the actual results. Two weeks ago I ran it half an hour faster in 2:37. I didn't push too much though. Today I wanted to finish in under 2:30, average 10 minute miles. My GPS logged the route at 15.5 miles with 1500ft of ascent, so, not a huge amount of climbing but there are some draining inclines and one really quite steep hill at the half way point (the climb to 'Castle Ring'). I took up my customary position right at the back of the field and we set off at 11am. You can take any route to the 7 trig points, but there is a fairly clear route to take. A few people grab a few hundred metres with the odd forest-shortcut, but there isn't much to be gained. The route starts with a long slow climb up to the first Trig point at 1.75 miles. By this stage I had crept ahead of most of the backmarkers, and the field was already quite well strung out.

At this point, after all of the ascent in the first few miles I was just about making my 10 minute mile average. Next, a nice mile long steady downhill leads into checkpoint 2 (feeding station) at 5 miles. I had perhaps overtaken a couple more of people but not many. Remember I am not exactly at the front of the field here. I am just bimbling along near the back! After that CP comes the toughest section, which is first a long steady climb for 1.5 miles, then a killer climb (250ft gain in just over half a mile) to up 'Castle Ring'. Half way up the hill I made a decision to fast-walk the rest. Otherwise I was just going through the motion of running, but not really making a lot of ground. Walking was a good move; as I didn't lose any ground whatsoever on the people in front of behind. They got to the top pretty knackered, and I was well recovered. The trig point was at the top. We then turn 180 and get to run back down the same hill; fantastic! I had learned a lesson two weeks ago that running down as fast as I could possibly go was a bad idea. It actually tired me out quite a lot and I suffered with my pace later in the route. So, this time I strode out, but sensibly so, holding back a little.

There was then another gradual climb to the next trig on which I began to reel a few more runners in. The Castle-Ring climb really takes it out of you, and you can see that their pace had slowed dramatically. After the next Trig at 8.75 miles, you turn for the return leg, almost following the same route home. Just the last couple of miles are different. We had been given a SIS Go gel when we registered, and I took this just before the feeding station, knowing that there was a 1.5mile steady climb ahead. I made it up feeling pretty good and knowing only 3.5 miles remained checked my average speed. I was at 6.25mph. My target was 6mph, but since I was already ahead of that and feeling fine I stretched out a little to try and make 6.5mph average. The last few miles are more or less flat, except a nice steady downhill in the last mile. I reeled in a couple more people as I tried to pull the average speed up. I managed to do so, finishing 15.56 miles in 2:23. That is a 6.5 miles an hour, averaging 9:13 minute miles.

I was very happy with that. Never was going to be a problem beating a pathetic 3:07, but I also beat my time two weeks ago by 15 minutes. I have no idea what position I finished yet, but don't expect anything special. The winners will have been at home by then (they did 1:33 last year!). I would imagine that I will be my usual 2/3 of the way down the field. EDIT: results in, a much better placing that last year. Time 2:23:16. Position 103 out of 158. Not bad at all.

Although I had pushed in the last few miles, I wasn't that tired and recovered very quickly. No soreness or stiffness, and I don't expect any from just 15 miles these days.

I think I can say I redeemed myself today and get back on with my proper training next week. Only 40 miles covered in this recovery week. So, it’s back to the grindstone on Tuesday. I'll post my next 4 weeks training plan early next week.

I may well be doing some Sand Dunes training near Liverpool next weekend, so I'll let you know how that goes.

Have a good week.

Note to self: 320 miles on current pair of shoes.

The Hebden

I got a terrible nights sleep on Friday night. It's psychological thing. I know I have an event and I have to be up very early (5:30am), so I struggle to drop off. Any other time and I drop off no problems. This was worse than usual. I dropped off after 2am, didn't sleep well but was woken by the alarm at 5:30. I had a porrage breakfast with bananas, and put all my pre-prepared gear in the car. I had packed just over 8kg in my rucksack. I drove to Mytholmroyd, just outside Hebden Bridge and parked in the very busy car park. I had only registered for the event the night before and it was wise I did, because they had overbooked and were actually turning people away who had turned up! I had arrived in plenty of time ensuring a stress free 45 mins before the race (lesson learned from previous events!). Rather than take it back to the car, I crammed a jumper I was wearing into my pack, so the pack will have been around 8.5kg. Just before the start a previous MDS finisher, Alan, recognised me and introduced me to another MDS vet James. I chatted to them as we all wandered outside. By the time I got out it appeared everyone was already off, and there were 300 people in front of me, a great deal of which were walkers.

The actual route is shown below, along with the hill profile, and my speed profile.



I had researched this route well. I knew where all the hills were, long many miles they lasted, and so basically knew when to walk or run and how quickly. I had even watched the route through on a 3D simulation in memory map, so I had good visual picture of the route in my mind. I knew that the first mile was more of less the only flat that there would be all day so I could have a good run at it. However, not knowing the actual terrain I had made an error. Firstly all 300 people had to filter down single file in two or three places to pass barriers to prevent bicycles through. All the runners had dashed off from the front and were well on their way. I just had to stand still and patiently wait my turn. Once over the bridge the mile long path was narrow and with walkers, many using sticks, it was hard to pass. I didn't make much ground when the flat was over and we turned and headed sharply up hill. The path was just as narrow, but muddy and slippy. Being quite steep anyway, I didn't overtake I just walked steadily up in single file like everyone else. All of this lost me quite a lot of time, and it wasn't until the path widened at the top of the hill that I could start to run and move past most of the walkers.

The paths and terrain were more or less what I expected, fairly muddy (very muddy in places) and slippy. A lot of the downhill sections were very slippy, littered with stones, so not a lot of time could be regained from that lost on the slow ascent. I could tell this was going to be a slow event already. The first checkpoint I simply gave in my number, and carried on (I didn't pause at any CP for more than 30 secs all day). I didn't need any water and I wasn't having any of the food. That CP was almost at the top of the second climb. It was followed by a welcome, but picky descent and a fairly level, but gently undulating section along a riverbank. I was getting stomach pain from the full 1.5l bottle in my front pack. I found that one of the clips was not fastened, securing it to my side. I fastened it and assumed that would resolve the issue. We crossed the river and doubled back on our bearing climbing steadily up the CP2 at slack. At this CP I filled my water and added my only electrolyte for the day. Admittedly I did have two jelly babies and a chunk of chocolate at this CP; they looked so good. Apart from that I had no other food at CPs.

To be honest I can't recall specifically where I took this photo, but you get the idea of the countryside. This was a nice path I had just come up I think.



I had not taken any photos early on in the route as it was wet and miserable, but thankfully cleared up and stayed dry for the rest of the day.

After CP2 there was another smaller climb and then a descent I had seen on the 3D run through. It looks like a good mile of steady descent, and opportunity to pick up the pace. It didn't really work out thought because the path was very narrow and fairly steep on one side, so you had to watch your footing. It got better towards the end though. I breezed through CP3 without stopping, still having plenty of water.

I knew that after CP3 there was the longest climb of the day ahead, roughly 3 miles long and gaining about 900ft in the process.

I took this shot just after CP3, looking back.



The long climb was up a reasonably good path for 90% of the way, only deteriorating in the last 1/4 mile as it headed onto moorland. I took this shot about half way up the climb looking across to the Stoodley Pike Monument, which our route passed by about 1/4 mile to its left side.



At the top the ground almost levelled out for a half mile (very gradual incline) on the open moorland, before a steady descent. Navigation was very tricky and I was using GPS. I would imagine quite a few people struggled on that section. Eventually I located the path that headed sharply down into woodland and then along a nice runnable path through to CP4. I was running on my own with no one in sight for quite a while now. All of the fast people were well ahead, and I had overtaken all of the walkers and passed some runners too. Just after CP4 there was another long climb. My stomach pain was getting worse and I realised why. The 1.5l mineral water bottle that I had across my front pack (I usually attach a smart tube and drink, but today I was just using it to weight the pack down) was full. I usually run with it half empty, with 750ml in the drink bottle on my shoulder strap. I emptied out 750ml and immediately this took away the pain. Important lesson learned for me there. Do not run with a full water bottle across the abdomen, it hurts!

Looking back to the moorland section where I had just descended from.



The path up the CP5 was in woodland and very muddy. I had long ago given up trying to walk around mud and puddles and just waded through the middle now. My feet were soaked through and rubbing in a few places, but nothing serious. I started to see a few runners ahead on the ascent and caught and passed a couple. I chatted to one chap and stayed with him to the CP. Once again I just passed straight through and said my goodbyes. I knew that I was now almost at the top of the final major climb. I was feeling very fresh and not tired at all. This was mainly down to me walking more than normal because of the steep climbs and weighty pack. I had also been topping up my calories with salted cashew nuts and staying well hydrated. I had topped up my water, diluting further what was left of the electrolyte.

I decided that I would really pick up the pace and try and get to the finish with 6 hours. If you look back at my speed profile you will see that from 17-22 miles is the fastest I ran all day. I really went quickly heading down the hills rapidly and overtaking a lot of tired runners in the process. I think I got past about 15 people in the last few miles. CP6 was just a guy in a car ticking off your number. I assume he was there to ensure no one short-cutted to the finish when I look back at the map now. The final 1.5 mile after that was again all downhill and I made good time. I came back into the town and caught up another 5 people just before the end. However, I stopped just behind the last guy deliberately and said "Nearly there!". He said "You are not going to overtake me after all that way are you?". "Of course not I said, I wouldn't be so cruel!". I wouldn't have either; I wouldn't have liked it happening to me! We all finished at the same time: 5 hours and 50 minutes. 22 miles and 4600ft of ascent [I did the event again in 2009 in exactly 5 hours, carrying a cartilage tear in my knee, so I'm clearly capable of a better time when fully fit]. I only managed a 3.7mph average but it was good training with all the hills and mud, which I equate to sand dunes! I came in 77 out of 207 starters, but some were walkers remember. It's not easy to tell from the results list because not all runners have "runner" next to their name. I know for a fact that virtually all the 15 people listed just after me (in the results list) were running but just 4 are listed as runners! In fact there are only 6 "runners" shown after my position. I think in reality this was more like 30! I guess it makes your "walking" time look impressive, sneaky beggars!

The catering at the checkpoints looked to have been excellent, even though I didn't have any. However, there was a bit of a delay with the meals at the end as they didn't have enough oven space to cook all the jacket potatoes! Oops. Still I enjoyed it when it arrived, and the apple crumble afterwards was superb. Well done organisers and helpers!

I set off home about 40 mins after finishing and arrived home just before 4pm. I had really enjoyed the event. I was expecting the hills and mud, so it held very few surprises; just the slow start and picky descents. I had a lot left in the tank at the end and it was the first time on an LDWA event where 20 odd miles just seemed normal now. Because I am training up to that distance every single weekend now, my body expects it I guess. I was pleased at how it went and knew I would be able to do the following days' planned 12 mile without issue.

Sunday however, didn't go entirely to plan. After taking my son out in the morning I turned up at my parents’ house unannounced just before 2pm expecting free babysitting for a few hours. No one was home and I didn't like to call them, so I just sat and waited inside. My mother arrived at 4pm which is when I was able to set off. I had planned a route which took me into Swynnerton old forest for 5 miles. This time of year it is getting dark by 4pm. I knew this and my mother thought I was nuts. How was I going to see where I was going? I'll be fine I said.

I took this photo just before going into the forest, so you can see how dark it was already. If you click on it and look closely you can just about make out a path heading into the trees. Sorry it's so blurry, but I couldn't hold it still enough for the slower shutter speed I guess!



My mother was of course right. The carrot-fairy had not in fact bestowed me with the gift of owl-like night vision, so a mile or so into the wood it was pitch black and I couldn't see much at all. I had to use peripheral vision just to be able to make out a path. I could not see obstacles, mud, water or anything else. This slowed me but I did manage to run. I had run this path about 10 times in the past, so I knew which paths to take when I reached a crossroads, but even I second-guessed myself a few times. After 5 miles I emerged from the wood onto the road. I had another 1/2 mile of wood which I was not concerned about, but afterwards were two 1/2 mile sections of very fast and busy road. I didn't have my reflective gear with me (I wear this in the week as I travel very short distances on road to reach trails). I decided it would be too dangerous to take the planned route and so started to head back along the dark country road towards the main road. I crossed over when cars came as I was wearing black, head to toe, and the pack only has small reflectors. Oh, I forgot to say I was wearing the same weight pack from the previous day. I had however not packed any food or electrolyte.

I got back to the lit main road and ran along the footpath. I had slowed for obstacles, but not had to walk (other than to skirt bogs and mud) so far but I was already nearing empty in fuel. My tummy was rumbling and I wasn't sure how far I had travelled exactly. I now had to decide whether to head home and probably only cover 7 or 8 miles, or make up a route on the fly sticking to the well lit footpaths and roads. Despite passing within 1/2 a mile of my parents’ house I knew I would be going out for longer. I had planned 12, so I would have to try and guess a route to take me to that. I knew that would mean that I would run out of energy and likely hit the wall. I had enough plain water to keep me going, but nothing of any calorific value. I headed down towards Trentham Gardens and then along the A34 into Newcastle-under-Lyme. I tried to use grass beside the footpath where available, but mostly it was tarmac, so hard underfoot with trail shoes on. I went into Lyme Valley, a park which runs parallel to the A34 into Newcastle. This meant grassy paths for a mile or so, but I did slip and hit the ground quite hard on an unlit section. I decided no damage done, and picked myself up and carried on.

It had been raining for the last few miles and getting heavier. I hadn't paid it much attention until my arms felt cold and wet. I had paired up my one remaining Windstopper glove (after the loss of the other in Tenerife) with another older model Windstopper gloves (whose twin I had lost a few months earlier). These as I know are not waterproof and were once again wet through, just as happened in Tenerife. This time however, I was prepared. I stopped under the shelter of a Homebase store in Newcastle and took off my waterproof jacket. It is no longer waterproof I now know as I was wet inside. I changed my gloves for my new Super-warm and waterproof Gore-Tex ones and put on my extra fleece I was carrying to warm back up. I phoned my mother and asked her to put me some dinner on, and have some sugar ready for me! I had hit empty and was feeling pretty rough as my body was switching over to burn off fat instead of sugar.

I put my hat back on, and my (not very) waterproof hood up and headed up the hill for the last 2 miles home. I still ran 95% of the route, despite feeling pretty terrible. I got back and my Mum was waiting by the door with a sugared-tea and a chocolate mini-roll, plus the added bonus of a waiting hot bath. I wolfed down the food and drink and had a bath. I was still feeling terrible though. I had a big Sunday roast meal, then some carrot-cake (still I can't say my night vision has improved in the last few hours) but if anything felt worse. I worked out the distance on Memory Map. I had done just over 14 miles in just under 3 hours. OK, no record time, but the same weight pack as yeserday, 1400ft of ascent and in the dark and rain. I had only drunk about 1 litre of plain water, so I must have been more dehydrated than I thought. I took on more liquid, salt and sugar and had a lie down for half an hour. My electrolyte balance restored and my head cleared. I headed home and put my fast asleep son to bed. I'm straight off to bed myself now too.

63 miles this week and plenty of tough miles amongst them. It's scaled back mileage for a recovery week next week, which I am looking forward to!

Have a good week!

Since I got home

I got home from Tenerife on Christmas Eve. I rearranged a few runs to different days over the next week or so. I did 8.5 miles on Christmas Day. I ran about 9am, and it was still very foggy running over the fields. It was an enjoyable run; I met a few other walkers out and about so I guess I'm not the only one who minds going out on Christmas Day. The following day I did 9 miles. It goes without saying that all my routes are on trails with just the bare minimum of road used to get me to the trail. ON the Thursday I did just 4 miles, the distance I intended to do on Christmas day. I was a little fatigued, so I figured 4 miles would just be a nice easy distance to keep me ticking over.

I got back to the gym on the Friday and did my usual strength and stability session with Clive. On Saturday I decided to re-run the route of the Cannock Chase Trig point race that I had such a disastrous time with back in January 2007. The race is coming up again next weekend and I might take part. However, in case it doesn't sit well with my training (it is supposed to be a recovery week), I repeated it on my own. I had a small problem when I arrived and my PDA decided to lose the route, so I had to recall parts of it from memory and stop to study a map occasionally. This will have slowed me down a little, but overall I remembered the route quite well. Last year I ran out of water and hadn't had enough breakfast. I got the most terrible cramps even before the half way stage of this 15 mile fell run(it's barely a fell route really, no mountains! It has around 1600ft of ascent). I literally was on the floor rolling around in agony, never had cramps like that before. I managed to stagger and walk around the rest of the course in an abysmal 3:07. I'm pleased to say I had no such problems this time. I didn't push myself too hard, and despite the few navigational uncertainties did it over half an hour faster. The course has quite a few long draining climbs and one 1/4 mile very steep climb indeed.

I was happy enough with my performance, averaging about 10 min miles over the course and terrain. I only carried a fairly light backpack, no more than a couple of kilos.

On Sunday morning my heart rate was a few beats elevated, a sign that I have no recovered from the previous weeks efforts. I did pack my rucksack and was going to do another 15 miles, but on the way over to my parents came across my mother who had been in a road traffic accident. Despite having a whacking big bruise to the head she was thankfully ok. Stopping and sorting out the car lost over an hour, and I decided that this was another sign to tell me to have the day off. This proved to be a good move I think, as I am probably still recovering from Tenerife (and possibly the Round Rotherham 50 the week before that).

Monday is my scheduled day off, and on Tuesday and Wednesday I did 8.5 mile routes, and Thursday I did 10. I actually felt stronger as the week progressed and performed best on the 10 mile route. I think the extra recovery day really helped me, and understand more how important listening to your body is to training. Now, every run in the week is at night, so I am wrapped up in 3 layers including a waterproof jacket, but also gloves and hat. I also wear my head torch because I run over fields and through woods too. It has been bitingly cold with a minus temperature wind-chill and on the top of hills I still felt the chill on Wednesday. All of these runs have a minimum of 1000ft of ascent, and this will be my staple diet during the run up to the MDS. I will be doing three runs of 8-12 miles Tues - Thurs and my longer runs of 15 - 25 miles on Saturday and Sunday. No less than 60 miles each week (apart from recovery weeks), and up to 85 miles for my 'peak week' before a gradual taper for the MDS.

I'm off to the Gym again today, and then I will prepare my kit and route for tomorrows LDWA event: The Hebden, which looks tough. There is 4500ft of ascent and the elevation profile looks like a rollercoaster; lots of steep up and down with practically no flat running. It is about 22 miles, so I will still likely do another 12 miles on Sunday to cap the week off.

2007 was a success for me. I did get a few injuries, but none as serious as in 2006. I achieved all of my milestones, most importantly completing the Round Rotherham 50. If I can complete the Thames Meander 54 in February then I can go to the MDS with confidence of tackling the 'long day' on day 4/5. I have just eight weeks of full training remaining. I need to train hard but stay injury free, so I will adapt my schedule as I think necessary. It's now time to gather together any MDS kit I don't yet have and plan the finer details. Next week I am going to approach local press, to try and get some publicity for my challenge to raise money for Blackfriars Special School.

I will post up on Sunday evening, and let you know how I got on with The Hebden. Have a good weekend.

Tenerife Day 6: Facing down the demon

I lounged in bed until almost 10am, savouring the day of rest. I eventually got up and had some Weetabix and a cup of tea, a nice change from the porrage oats, banana chips and dried milk powder, washed down with PSP22. I sat in front of the satellite TV watching something utterly unmemorable on BBC1 waiting for a call from my sister. This would be my call for the greatest challenge of the week, Christmas shopping. However I got a text message "sorry, I have to work today, I can meet you after 5pm".

Sure, I could have gone shopping on my own, but I was buying something for my sister, amongst others, so it seemed a little pointless. Besides, shopping isn't my favourite past time. I'd much rather be out training than............I wonder? I wondered for about 30 seconds, then loaded up my pack, got dressed into my running clothes (they now smelled well past their sell-by date) and got in the car.

I drove up to Vilaflor (Spain's highest located village), a really tedious drive of countless hairpin bends ascending up to 1400M. Driving up to Vilaflor I could see a lot of low cloud. I got the shudders after my nightmare day in the cloud, and also it had spooked me a couple of days later and made me descend. I'd obviously developed a fear of cloud! How stupid I thought, but it didn't seem so silly when I recalled the horror a few days earlier. I had to go out and train in this today and face this one down, or be scared of clouds on future events! I parked in a lay-by by a dirt road. The dirt road was closed by a barrier. I believe the road is undergoing major work to make it more accessible to tourists. As it stood I would have to continue on foot to start my intended route for the day, the Pasaje Lunar (Moon Walk). By this time it was after midday incidentally. The marked route is in blue. I added the bit shown in red, returning on the same path.



I strapped on my pack and set off running along the track. It undulated and weaved back and forth into ravines. The weather had cleared up a little and some blue sky was visible, maybe I wasn't going to face the demon cloud after all? Eventually I reached an actual footpath signpost, the first I had ever seen in Tenerife. I was so shocked I had to take a photo.



You probably can't read it; it says Lunar Pasaje pointing left and right; 3.7km on one, 3.3km on the other. Basically it's a circular route, but gaining about 400M in altitude, so it's no pushover despite this being eventually earmarked for more casual tourists. At some point there would be car parking at this stage, but as it was at the moment there was a 5 mile (8km) return trek, back to the main road where I had parked (2.5 mile each way). At this stage I slowed to a fast walk as the route. Although not steep, was sufficiently taxing to tire out a runner rapidly. To my delight the entire path was lined each side with stones. This was one path in Tenerife that it would be very hard to get lost one. It was obvious quite a lot of money was being spent to make this accessible and attractive. I set off upwards through the young pine forest really just admiring the view. From time to time there would be a crossroads of older paths, but the right way was clearly way marked. About half way up the path I met a crossroads that I would have met on day 1 of my original route. Form this point on I would be travelling my actual route on day 1; a route which would take me to my day 1 camp location, if I left the Lunar Pasaje path at a specific point.

After about 30 minutes I got my first glimpse of the rock formations which give the route it's name. I've not bothered posting any more shots of this rock, because you get the idea don't you? White smoothish ash/lava formations resembling moon rock.



I think all the climbing made the route seem much longer, and it felt like more than 3km when I reached the highest point in the walk. Cloud was once more coming down and giving me the jitters a little, but it was comforting to be on an marked route. In fact that was the problem, this was too comforting. I glanced at my PDA and GPS and saw that I was at the exact point where, if this was day 1, I would head due north for around 2 miles, gaining more altitude before pitching my tent for the night assuming I could find a suitable location.

I looked up and around at the descending cloud (still good visibility at this stage) and decided I would follow my original route and see if what I had planned would have been viable. On the map, about half way along the red line, you can see I turn right and the texture of the rock changes. That is where I took this photo.



The rock look very bizarre, and from a distance looks completely smooth. I went forward into that ravine and then turned right almost doubting back on myself to follow a cairn-marked path up on into the middle of the rock on the right of that photo. I made it made which good views, but glancing back this cloud was closing it. It really looks menacing as it tumbles over the trees and headed towards me.



That was behind me, the way I had come from. Ahead was still clear and more inviting, but taking me further off the set trail. At this point I would have been about a mile from the Lunar Pasaje trail, which itself is very remote. Imagine my surprise to see this ahead me. It stretched for a full mile to the end of this rock on which I walked. Someone had laid this and practically no tourist would ever see it. Incidentally, that's Mount Guajara in the background.



It's still quite a slog walking its length as it does rise steadily gaining altitude. Behind me the cloud was swallowing everything and closing in rapidly. I did get a little worried, but kept it in check. I made it to the end of the 'path' and just looked ahead and saw that I could well have made camp there on day 1, so my plan would have been sound. I turned to run back the way I had come, and a few seconds later this was that same path.



More than a little disconcerting isn't it? I ran back down, I think probably a little faster than I would normally, perhaps a slight edge of fear. When I realised that, I stopped and walked. It was just cloud. I couldn't see very much, but I strolled at a slow pace for a while just letting it wash over me. I reassured myself, I knew where I was, I could find my way back with or without GPS and well, it was just cloud! I decided I was ok with it, and once more picked up the pace eventually rejoining the Lunar Pasaje route at the half-way point. The cloud was still thick though, and all those photo's I used to illustrate my day 1 disaster were taken on this day in the next hour or so. I coped better this time though!

From time to time it would clear a little as shown below, but would remain until I rejoined the dirt road and made my way back to the car.



I got back to the car about 5pm and had clocked up 12 miles in total, which brought my weekly total to around 65 miles. Not a bad week’s effort, after the early disaster. That brought a close to my training. I did get to go shopping that evening, and again the following day before I flew home. So Santa did have presents for everyone in the end you will be pleased to hear. Sadly, Santa forgot gift tags, so recipient’s names were scrawled in between the pattern on the gift wrap!

My week has trained me as much mentally, as physically, which really is what I needed. I'm already strong enough to take the MDS distances, but add the heat and it will become a real mental battle. That is the real battle for me now with the MDS. It will be won by my mind beating the body into submission, and forcing me to continue despite being convinced I am dying. I need a healthy respect for the MDS, but I can't get scared, it is self-defeating. I won a couple of battles in Tenerife, albeit barely. I am hoping that in the MDS I will be better prepared this time.