Teggs Nose (...and my knee)

I took Monday off training as usual. On Tuesday I did an hour at the gym; a mixture of resistance weights, cross trainer and the Stairmaster. However, I had to use the 'cheap' Stairmaster that is chain driven, and not the deluxe model that has the never-ending fold away stairs. The cheap version really is rubbish. What wound me up more was that the 'deluxe' models were being used by two women who leaned so heavily on their arms on the grip bars that they may as well have not bothered getting on at all. I always thought the idea was to workout your legs. If you can't manage that, then either a) go slower b) get off when you feel tired c) not get on at all!

On Wednesday I did an hour off-road with my pack, about 2 kilos weight. My schedule was down for a little more than that, but my knee was feeling sore. I just put it down to the long walk at the weekend. So, I decided to play safe and just do an hour. I ran up to the Wedgwood monument in Red Street, near to me, before heading across the fields and into Apedale Country Park and then going home. I felt comfortable throughout, and was tempted to stay out longer, but good sense brought me home early. I didn't want to tempt injury. For that very reason I decided not to do Thursday intervals session and rest instead. I did my usually Gym session on Friday, although had to cut it a little short because I had some work to take care of.

I was working all day on Saturday, in Stockport, so no training. When I got home I planned my Sunday run/walk. I planned a 12.5 mile route that would have been 2700ft of climbing. I have a 25 mile route marked for next weekend, so I thought 12 miles this weekend would be sufficient. On Sunday morning I was working again, but finished at 2pm, and went straight out with my pre-prepared pack. My pack was 4 kilos, and I was in wet weather gear as you will see from the photo's it was a cloudy, rainy day.



I set off running, but knew within a few hundred metres that my knee didn't feel right. I ran the first mile to the foot of 'Teggs Nose', a 1200ft hill and former quarry. I decided to get some use out of my Leki poles and used them to the top of the hill. The photos below are first looking up to Teggs nose, next the Reservoir at it's foot (you can se the low cloud in the hills above), and finally the view form the top. The first picture was actually taken from in front of the row of little white houses you can see in the centre of the third picture.








As I began to run along the top of Teggs Nose, my knee started to hurt again. The ache is a familiar one. The same as I got 6 weeks before the New York Marathon last year. Just like last time, for the last few weeks I have suffered from hip pain after a run, and now the knee pain has developed. I was forced to walk with my poles from there onwards, not wanting to destroy my knee for weeks like last time where I ran for 15 miles in pain (back in September). I was glad to have my poles to take some of the strain. However, usually when I walked last time, I got no pain; this time it still hurt a little, although not as acute as when running. A couple of miles later I had already made the decision that I was going to cut the route short and choose a shorter way back to the car. I made a few calculations and cut across to join what would have been my return route anyway, but I was knocking off 4.5 miles, so I ended up totalling just less than 8 miles; for 1500ft of ascent.

Just testing, a tried to run a little, and was hit with more serious pain straight away. Running was definitely out of the question. Even walking eventually aggravated the pain, especially on downhill sections where more force is applied. It was a little more acute as I finished. I certainly made the right decision not to soldier on for the full 12.5 miles though.

Now, this pain first happened last week on the 21 mile run. This must be down to the change in my orthotics. There is more raise on my left foot, and some taken off my right. I am guessing that this extra pressure on my right hip could be to blame. Then again, I have had the hip pain (but no knee pain) for some weeks, so it could just be a coincidence. Either way, I think I need a medical diagnosis, possibly a hip specialist. Even if I have to fork out for an MRI to identify what is going on, I think I am at the point where I will have to. I have had hip pain since at least August last year, and it's never really gone away totally. Nothing I have tried has worked. Every time I run, I suffer with a sore hip for a couple of days. I don't really think my knee has a problem, I think it is hip pain manifesting itself at the next weakest joint in the chain. That said, I'm no doctor! This is very frustrating. Every time I write in my blog I am complaining about one niggle / injury or another. I just want to experience pain (injury) free training for once.

One only plus-point from today is that my pole technique felt better again. It may have even been the speed at which I was walking that contributed to my knee pain. Perhaps a slower walk would have been fine? Also, I am totally comfortable with 4 kilos. One minor issue is that I need to address where I put my drinks bottle on my shoulder. It is fine when I walk, but when I run it moves about too much. I did complain about this last year, but I didn't look into a solution. This time I will.

If I have any news later this week I will post it. I will also post up 2007 Month 3 training plan on Tuesday or Wednesday too.

Beacon Bash

On Sunday I took part in my planned LDWA (Long Distance Walkers Association) event, The Beacon Bash, near Wigan. It is a 21 mile event with approximately 2200ft of ascent. I had entered as a runner, but the day before I got an email from Alan Silcock. Alan entered the 2006 Marathon des Sables but had to retire through injury on day 2. He is going back for the 2007 MDS in 5 weeks. He is very busy cramming in a lot of last minute training as he had to take 2 months off around Christmas after having an operation to remove his appendix. He is also walking this years’ MDS, and not running at all. He decided to come along to the Beacon Bash, so I said I'd walk with him instead of running.

We arrived to the event late, as Alan’s alarm clock hadn't gone off, so we set off about half an hour after everyone else. I was carrying my Raidlight rucksack, but this time I had the front pack attachment on too. This I filled with nibbles, some cashew nuts, dried bananas, dried cranberries, and M&M peanuts. I also carried 1 x 800 ml bottle of SIS Go electrolyte on the front shoulder strap. The pack weighed in at 4kg. I also packed my new Leki carbon trekking poles. They are considerably lighter than the poles I borrowed over the last 6 weeks. Alan was carrying about 9kg in his training pack. He's been training with 12kg but is tapering off the weight to avoid injury in the last few weeks.

We set off at about 3.8 mph for the first couple of miles, mostly along flat paths and canal towpaths. Soon after, and at various points in the route, the terrain was very muddy indeed. This slowed us down and we averaged 3.2mph average, but that does include the checkpoint pauses.

We reached CP1 just before 4 miles, and then descended into the village of Parbold before climbing back up to CP2 and to the top of Harrock Hill. I had an adjustment to my orthotics last week, and at around 6-8 mile stage my right knee and shin was a little sore. I knew this was due to the orthotic change. However, despite being a dull ache it didn't really bother me too much for the remainder of the event. We reached the Appley Bridge CP3, which was housed at a community centre, and took 10 minutes out for a toilet stop, and a bit of refuelling. As always at LDWA events, the catering was excellent with tea, coffee, and snacks available at most CPs. I had finished almost over 800ml of my electrolyte by this point, and had just topped it up with water at CP2, so I opened a new packet of SIS go and made up another 800ml.

I took the decision at this point to use my trekking poles for the remaining 10 miles, as I wanted to get some practice in as well as give myself a more thorough workout. I had found it easy going up to this point, as there had been less ascent that on previous events I had attended in the last few weeks, plus I was walking of course. We set off from CP3, and then ascended through some incredibly muddy terrain to CP4. I forgot to mention that is was a lovely day, bright blue skies and sunshine. We could not have asked for better conditions.




After CP4, we descent a few hundred feet and then ascended again into Beacon Country park to CP5. We completed the ascent, just after CP5, to Ashurst Beacon (hence the name of the event).



I took this short video from the top to show off the panoramic views.



I really enjoyed using the walking poles on this event. I was using them Nordic Walking style; angling them backwards and using them to push off. These types are poles are not really designed for it, but you can do it just not as effectively. Alan said I was walking faster with them, so I slowed down a little as Alan was carrying more weight than me and would be going at a more steady pace in the MDS and furnace climate in 5 weeks time. We completed the last 3 miles and enjoyed some hot food and drink at the end. I can’t stress enough what excellent hospitality and great value for money at all LDWA events.

As mentioned, my right shin and knee was a little sore, but apart from that I was fine. No blisters, so the x-socks I am trialing performed well. Oh, I forgot to mention I was using my road running shoes as my trail shoes are heading to the rubbish bin, new ones arrive on Wednesday. I had slipped and ‘slided’ around a little, but they performed OK all in all. Alan was a little tired towards the end, understandable after having carried 9kg all the way round, plus it had been a while since he had done a 20 miler he said. After the food we were both feeling fine. Alan has got a 24 miler and a 26 miler in the next 2 weeks! His backpack had rubbed as well, but this was his training pack. Hopefully he'll get fewer problems with that when he switches to his Raidlight pack next week. We'd chatted about the MDS for much of the course, and I picked up plenty of tips and good advice for the desert next year. I dropped Alan home on the way back, and had an early night (8pm) after my dinner and Rego Nocte recovery drink. However, I'm writing this at 6am, after waking up at 4am bright as a button! I'll have to wear myself out today, and stay up later to get myself back in synch.

So, the Beacon Bash was a success. I found it too easy to be honest. This was of course because I walked and also because it only had a couple of thousand feet of ascent. Still, I am pleasantly surprised that I can take 20 miles in my stride now. We averaged 3.2 mph, and the course took us about 6:47.

Next months (March 18th) 'Spring in Lakeland' event will be a different kettle of fish. It is a 22 mile event but with 5300ft of ascent, and I running again this time! I have seen some 3D profiles of the terrain and it's much steeper that anything I have done before. It will certainly prove a considerable challenge.

What did I learn today? My refuelling with SIS Go electrolyte and constant nibbling on those snacks meant I didn't feel tired, or get any muscle cramps at all. The x-socks performed well, but more testing is needed with my proper trail shoes. The walking poles performed very well and provided a more total workout for my arms and back; I really think they will boost my fitness further. I think it will take my body a few weeks to adjust to the orthotics change, and then the new aches and pains should hopefully go away. I can always have a further adjustment made if not.

Finally, the best news: no problems whatsoever from my foot or ankle, so normal service is resumed this week. I am back on track with my training schedule, although I may not jump right back into the middle of it. I may do some slightly shorter routes for a week or two as I don't want to tempt injury again.

Catch up with you next week.

Midweek foot update and this weekends plans

It's Wednesday night. I had Monday off as usual, and went to the Gym on Tuesday. I did 20 minutes on the cross trainer, level 12, on Random profile. I also set it to run 5 mins forward, then 2 mins reverse, to make sure I work out my calves too.

I then did half an hour resistance weights, followed by 20 minutes on the Stairmaster; level 10, steady hills. I did 105 floors this time. This is the only machine in the gym that sweat is literally dripping off me during the session.

I'd normally go to the gym this evening, but I had a pre-booked appointment with the place that makes my shoe orthotics. It was basically a review to see if the orthotics were working for me. I had the orthotics built about 15 months ago. At the time they pushed and prodded me, measured everything, pressure plate analysis, gait analysis etc. They did the same again today. I've printed off one of the sheets, a before and after if you like, 15 months ago at the top and today at the bottom.

The first picture is my foot strike as I walk over a pressure plate; it shows the areas of my foot that make contact with the ground. The second is simply a static analysis showing how your weight is distributed.



You can see how my stance has altered. I was very surprised actually. My left foot now makes much better contact with the floor. On the original print you see part of my left foot never even made contact with the floor. This was my foot arching to try and make my left leg (the 8mm shorter one) longer. Now after 15 months of orthotics I am leaving a much more normal footprint. Also on the second diagram, my weight is more evenly distributed.

My original problem of 2 years ago; left knee and left hip pain has totally gone, and has been for over a year. I've had issues with my right hip more recently, which may well have been as a consequence of this orthotic correction to some degree. Today I have had another slight change to my left orthotic. Additional support and height has been added to the area beneath my left arch. Before, just my heal had the 8mm lift, now my mid-foot will get almost as much, so my pelvis (which is tilted without a lift) stays level during almost the whole stride. I am hoping that this will eliminate all of my hip pain once and for all. I'll let you know how it goes, but Orthotics do work!

As part of today’s examination I did some running on a treadmill. I was a little nervous about this, because of my injured foot. However, it felt fine. I did only run a half a mile though! It has felt much better over the last few days, especially after some ultrasound on it on Tuesday.

I think I should be OK for this Sundays 21 mile Beacon Bash near Wigan. I've deciphered the written instructions provided and created myself a map of the route in Memory Map as usual. Amusingly, I had to phone up the race organiser and tell them they had two grid references wrong. They said no one had pointed that out before, in 6 years! I was right as well! Just goes to show you how much attention the people pay to the grid references. They were all just following the text (i.e. Turn left over Stile, ahead 400yrds, bear left to follow stone wall up to top of hill etc). Now, I don't use the route description at all. I use it at home and transfer it onto Memory Map, and then use Satellite Navigation to follow it on the day. I'm not sure who is worse, the 'readers' or the 'gadget runner'.

I'm making the experience more real this weekend. I'll be running with 1 x 800ml drinks bottle on the front of my rucksack shoulder strap, instead of the 1.5l camel back I have been using. Ultimately I will use 2 x 800ml, but that's too much for this event. Its winter and the checkpoints are only about 4 miles apart. I'll be using SIS Go electrolyte this time, instead of the Vitargo I have been using. That's not the say I don't like the Vitargo, I'm just trying something new. I've got time to experiment at the moment. I may also try some of the snacks I plan to use; M&M's and cashew nuts to see how they agree with me.

I'm going to have to run in my road shoes (New Balance 1060s) as I think my 1100 trail shoes are a possible contributor to my foot problems. I looked back in my blog and I bought them in May last year. I had no idea it was that long ago. I must have done many many hundreds of miles in them, so the cushioning will have run out. I have ordered some replacement 1100's but they won't arrive until next week.
This route looks to have less climbing, perhaps around 2200ft, so I hope the shoes won't let me down. I'm not sure if I will take my trekking poles yet. I might do, just in case my foot has a relapse.

I'll write up a full report on Sunday night.

Training update, and new equipment.

The title just about sums it up this week. I made a pledge last week that I would not run until my foot was better. Well, it's not better. Even a walk around the local city centre this afternoon (a week since my last post) started to hurt after about half an hour. I'm even wondering if leaving it another week will not be enough. I have the 21 mile Beacon Bash run next Sunday you see.

In place of running I went to the gym 3 times. On Tuesday I did an hours swimming. I certainly improved this week. My breathing was better, and my front crawl too. I did about 28 lengths. However, I did have to take 30 seconds/1 min break between each one! Swimming is obviously a far more technical sport that running, and I am not very efficient at all it appears. However, towards the end of the swim my foot was beginning to hurt as well.

On Wednesday I did an hour in the gym. I did a mixture of cross training, resistance weight machines, and 15 minutes on the Stairmaster. This is my new discovery, the Stairmaster. I've always just ignored it, and figured it's one of those machines than women go on. I've been looking for an exercise to work my calves. They really burn when you walk for miles up hills, so I want to improve their strength. This machine really does that, and wears you out too. I set it to 'rolling hills' and intensity level 8, and later changed to 9. After 15 minutes I could really feel the burn on the calves, so it works.

The rest of the week I was working in Scotland. A lengthy drive there and back with my ‘poorly’ foot on the accelerator did nothing to aid the healing process at all, as you can imagine. I was hoping the rental car they dropped off would have had cruise control. Sadly, no! I got back on Saturday night, and woke up to a lovely sunny day on Sunday. I can't tell you how hard it was to resist the urge to go walking, but I knew it would do my foot no good at all. Instead I went to the gym again. I only did 20 minutes in the pool, before my foot started to twinge again. I did a couple more lengths (kicking more gently) and got out, not wanting to irritate it. I had not brought my gym kit, as I was planning an hour in the pool. However, I improvised. I dried off my swimming shorts, which are actually running shorts anyway, in the little swimwear dryer there and used my towel for a hand towel. I did 20 minutes on the Stairmaster on 'steady' at level 10. I did 103 floors (3.5km), versus the 47 floors I did on Wednesday. I'm going to use the Stairmaster every week now. Interesting that it didn't irritate my foot at all?

What else can I tell you? Well, I have just booked my flights to Bordeaux and back in June, for La Trans Aqu. I also have had some equipment arrive this week that I'll need for La Trans Aqu as well as the MDS.

Firstly, some Raidlight ankle-gaiters - they are blue, make of lycra and fit over your whole shoe. You have to glue Velcro strips onto your shoes so they attach. If you browse pictures from the MDS or La Trans Aqu on the internet you will see lots of competitors using them.

This is the manufacturer’s link. They don't look much like the rubbish drawing, but you get the idea.

Gaiters

Next up is a Sahara cap, like the one below. Pretty obvious what that is for.



Next item was an Aspivenin - an anti-venom pump. It is a compulsory item on both events. It's basically a large syringe that you attach to your wound (snakebite) and pump to draw out liquid poison. It's debatable as to how effective these are, with certain poisons actually ending up being more dangerous by using one apparently. I read bits about them on the internet, but it was scaring me too much so I stopped. I'd rather not get bitten by anything venomous, especially not in Morocco where if you get bitten by certain snakes you can kiss your ass goodbye within minutes. I doubt i'll even see a snake anyway (all fingers crossed).

Also arrived this week were some Leki Trekking Poles. I've bought the lightest poles that Leki sell for trekking. I bought them for about £20 less than anywhere else in the UK was selling them, and with free delivery. Result!

Manufactuers site


These are designed to ease the burden on your legs, by spreading your weight, and that of your backpack, making your upper body do more work. You expend more energy/calories, but you heal strike with about 20% less force overall apparently. They are also very useful on hills!

I emailed Leki this week and asked should I use Trekking or Nordic poles, explaining my goals. They forwarded my email onto Leki's UK importer, Ardblair Sports. They are not a retailer, rather a distributor to the likes of wiggle (online sports), and all the sports shops all over the country. They import many brands and types of equipment, not just Leki poles. Now, I had already ordered the trekking poles in the few days it took to get the email from them, but they suggested maybe I should use a new Nordic Walking pole - the Carbon Traveller.



You can see it's similar to the trekking pole, in that it collapses down in 3 parts for storage in a backpack. It also has quick release grips, so you are left wearing those half-gloves when you release (very useful for keeping your hands free to eat and drink). I quizzed them some more, and the downside is that the grip on the Nordic poles are slimmer, and not 'shaped' like the trekking pole. They are designed like that because you release your grip on the pole on the backswing as you 'push off'. As a result, after long periods your hand will tire faster than the trekking pole. Turns out the importer are supporting a Team Leki trainer at a trial Nordic Walking event on the 24th Feb at Trentham Gardens near to my home. They have arranged for the trainer to lend me the Carbon traveller for the day and see what I think. If I like them, I can get a special rate from Ardblair sports in return for a report on them for their website.

I also read about, and emailed the manager of an outdoor sports company who completes the LAMM (Lowe Alpine Mountain Marathon) this year. Read his story here.
LAMM Story

As you can see, he was sceptic - like me really. Would poles really make a difference? Well it appears so.

It looks like the Nordic variety excels at improving your fitness by providing a more total body workout because of that arm action. Many places cite big improvements in muscle tone of the back as well.

I think I'm going to look into training with Nordic poles to boost fitness and build back muscle, but I suspect I will ultimately use the trekking pole for the comfort and weight-support benefit.

So that is all that arrived this week. When I get paid again, and I'd just like to say thanks to Mr Visa for buying me all that kit, I need to buy a sleeping bag and a bed roll - both ultralite. I'm looking to buy a PHD minimus sleepin bag, just 465 grams, and a Thermarest Prolite 3 to lie on, and hopefully get a goods nights sleep between stages.

Oh, almost forgot, I also bought a knife this week. Well, I won it on an ebay auction. It's an ultralite folding knife, only 17grams and cost me £8 - a Gerber Ultralite LST. Again, this is required equipment for both events.

The sooner I buy all this equipment, the sooner I can get used to carrying and packing it.

The Ardblair Sports company also said they sold 'x-socks' and said a previous MDS competitor had used them and written a report for their website. You can read it, amoungst others, here. Anyway, I'd heard of these and was thinking of trying them but they cost £11 or £12 each! She mentioned the price in the email, but said I could get a discount if I wrote a similar report for their website. I agreed, and have ordered several pairs of the 'Sky Run' socks. I'll let you know how they perform.

I have also been planning my La Trans Aqu food and backpack weight this week, but I'll save that for another week as this post is already much longer than I intended. I have sore fingers as well as a sore foot now.

Until next time...

Big news - a new challenge - In June!

Before I get onto that though, a quick update on this weeks training.

My foot/ankle hasn't been too good. I couldn't run, so I just did a couple of gym sessions. Even an hour on the ski machine aggravated my foot in all honesty.

On Sunday I tried out some Nordic Walking at Cannock chase. Google it for more details, but basically it's walking using slightly modified trekking poles, but using a totally different walking style. Instead of placing the poles vertical, you angle them backwards and push off with them, boosting your speed and really working out your upper body and back.

I struggled for about at hour with the technique, and then it clicked I was struggling because I was walking too slowly. I speeded up to my usual walking speed and it all fell into place. I finally felt as though I was being 'worked-out' and was getting a benefit from the poles. I'm going to email Leki and ask their advice on which type of poles are best for my activity.

I really like the Nordic style poles, as they have a small glove that clips into the pole and has a quick release. This means that it is easy to free your hands and eat/drink etc. Standard trekking poles just have a strap you have to thread you hand into. They really tie up your hands, and I'd be concerned that I would find it a pain to keep stopping to eat and drink. That could prove to be my downfall in 120F heat. However, I believe that normal trekking pole use could be more beneficial to weight distribution, especially of a heavy pack. So I want to know if there is any barrier to using Nordic poles, but using them in a standard trekking style. I'll let you know what Leki say.

So, I did about a 4 mile walk with the poles over Cannock chase. It was a lovely sunny day, and Cannock chase (a local beauty spot, popular with walkers) was very busy. I was pleasantly surprised that no jokers stopped me to ask where the snow was, as I trundled along with the poles.

I got back and strapped on my pack and decided to try a run. My ankle didn't feet too good a couple of miles into the run, so I decided to cut it short and it only ended up being a little over 4 miles. It felt much better on the soft ground, so there is obviously some healing to do still. The route I chose was nevertheless quite hilly as you can see, so I feel I got a good workout.



My foot has been sore all evening since, so I know that this week will be cross training only. I will just stick to swimming and gym work. I've not given the foot time to heal properly this week, ignoring my own advice again. I've learned my lesson. It's not terrible pain or anything, but unless it heals totally, it will come back and haunt me on a long run sometime soon.

Now, onto the big news: I've sent off the registration form, and assuming my bank transfer goes ok tomorrow then I've got a place in an event in June in France.

It's called La Trans Aqu. You can read about it in detail on their website, but in short it is very similar to the Marathon des Sables in format.

It's a 230km self sufficient 6 day event; 6 stages between 25 km and 60 km long each day. 75% of the tracks are on sand through pine forest that borders the beach. It's a costal path route basically, that also takes in the largest sand dune in Europe; the Dune of Pyla (300 feet high). That's also a night stage to make life interesting. There is plenty of running on sand I believe. You carry all of your food clothes, sleeping bag etc.

Now, where it differs from the Marathon des Sables is that it is about 20km shorter (ok that's neither here or there!). You can also hand in to the organiser a bag of no more than 2kg containing whatever you like (food probably) for day 3 onwards. So when you reach the end of stage 3, they hand you the bag to top-up your rations. It is a way of keeping your rucksack weight down. You are not allowed a pack that weighs more than 8kg at any time. It is mercifully cheaper than the MDS; La Trans Aqu costs 650 euros to enter. The temperature should be lower than the MDS. But, and it is a big But.... the humidity is considerably higher, usually 40% versus about 6% in the Sahara. This makes staying cool through sweating more difficult, and the high humidity was the reason that 25% of the field failed to finish in last years MDS... and it was only 20% there!

The event is only in its 3rd year, and will have a maximum of 250 competitors. Lots of superb athletes by the sounds of it, including someone who has come 5th in the MDS!

I've talked to past competitor from England, and given him my background. He said I should enter. I wondered if taking on this might be too much too soon, but I'm going to train hard and do it (notice I said do? "Do, or do not. There is no 'try.'" - spot the tongue in cheek quote anyone?). It will be invaluable experience for the MDS next year, and my first taste of a multi-day event. I'm not going to significantly modify my training plan at all, as I am already doing the right training. I may put a little more weight in my pack sooner and try and train with 6kg. I'll also aim to complete a 36-40 mile event or training session at the beginning of May; one month before the event on the 3rd June.

I'll post more details and information as I get it, as well as my early preparation of course. More next week.

2007 Training Plan Month 2

Below is my month 2 training plan for 2007. Month 1 went mostly to plan. I missed a few sessions due to work, and some slight injury. You'll be pleased to hear my ankle is better than expected after the 24 mile event at the weekend, when it really caused me problems. I didn't run on Tuesday, but did an hour on the ski machine/cross on Wednesday. Less impact that risking a run at the moment. Walking more than a few hundred metres it's still painful. I'll have to be careful with what I do this weekend, to allow it sufficient healing time.

My pack weight increases every couple of weeks now. I may have to review that if I think it's increasing too much too soon. I don't want to risk injury.

The milestone for this month is the Beacon Bash ,a 21 mile LDWA event near Wigan. I have entered as a runner again, and should hopefully be fully fit and improve on my performance last Sunday. Although as I am increasing weight every few weeks, I wonder if I will every really improve my times significantly. Perhaps not, but if I can try and maintain an average of 4mph or above regardless of terrain, I'll be happy. I was reading on an Ultrarunner website that 3mph is considered average, and 4mph good going for very long (10 hours - 24 hours) events apparently. Given thats the kind of event I'm training for. I think 4mph+ is a good target average pace for these events which typically have several thousand feet of ascent.

Anyway, here's month 2:

That's Lyth

Last week I mentioned my right foot was painful, I suspected an inversion sprain picked up on the Cannock Trig race, and aggravated by last weeks hill walk in near Macclesfield. Well, by Monday it had got significantly worse. I could just about bear weight on it, but only if I stood on my tip toe on that foot. I spent Monday and Tuesday with my foot elevated, and when on my feet I more or less hopped around trying to keep all weight off it, in an attempt to get it right for this weekend’s big event.

At the same time I was telling myself "Under no circumstances should you take part in this race with an ankle and foot in this condition. It could damage it further and put you out for weeks or months". Obviously I was incapable of training, so I just concentrated on resting it. I had to work in Swansea from Thursday to Saturday night, so I had no choice but to walk around. By Thursday I was walking on the flat of my foot again, but every step was painful. Closer inspection showed it was slightly discoloured, a faint yellowish tinge that you get from bruising. I bought an ankle support and wore it for the next 2 days. I still kept saying to myself, 'rest up for another week, you foot will thank you for it'. I got home on Saturday night, and found myself packing my rucksack for the following day. Foolish I told myself. Still, it felt a little better.

I got up at 5am, ate a breakfast and drove to Kendal in the Lake District to take part in 'That's Lyth", billed as a 23 mile 3200ft Long Distance Walkers Association event, open to runners. My actual route is below, posted with the hill profile, and speed profile. On the Speed profile, anything above 5mph is me running, below I'm walking.



I got to Kendal by 7:15, and registered. There were 350 entrants, and they had refused everyone else! Immediately it was obvious that there were a lot of runners, I'd guess at perhaps 100. Also obvious were that some of these were serious hardcore fell runners. I was wearing walking trousers, some new gaiters, my New Balance 1100 trainers, and a windproof and waterproof jacket (and ankle support). In other words I looked like a walker. Some of these fell runners were in T-Shirt and shorts, and I mean short shorts! It was a dark and cold January morning in the Lake District. We were about to set off on a 23 mile route up onto 3 high scars and there were nutters in shorts and T-shirts! They must be super fit. Unless you can run all the way around, your body temperature would drop too much and you would get into serious trouble, hats off to them (assuming they survived!).

We set off at 8am, immediately splitting into two groups, the runners trotting off ahead. I think I must have had the fattest backpack of the day (as usual, it appears this MDS training). I carried 1.5l of electrolyte, plus all the required equipment (first aid kit, waterproof trousers, extra clothes, map and compass).

We headed out of the town centre and then all (except those elite guys) slowed to a walk to climb stone steps up and out of Kendal. Abut 3 miles of serious climbs as you can see from the hill profile, jogging where it was flatter. Then up on top everyone resumed running all the time. This became the pattern for the whole day. Walk up the steeper ascents and jog the flat and downhill’s (where possible). After 2 miles, and for the next mile, I got that numb-foot in both legs I always get. Being different shoes to the ones I used 2 weeks ago I set about loosening them. I had to stop and adjust a few times, annoyingly, which lost me some time. I ended up taking off my ankle support to give my feet more space. I've developed a theory around the reason for this numbness. It only happens on steep climbs. I wonder if blood is filling the muscles in my feet and ankles and causing them to swell, resulting in having to loosen off my shoes? Back on the flat ground it never bothers me. Anyway, after messing around several times that problem went away and I made good time to CP1. I'd averaged 5.5mph over the first 7 miles. My ankle had already started to play up though, so I put the support back on.

Unlike the Ludlow challenge walk I did last year, where no one stopped for more than a minute or two at checkpoints, this time everyone say down and took advantage of the excellent hospitality on offer! Tea, cakes, biscuits, toilets etc. Everyone typically spent about 10 minutes at each CP, refuelling and then setting back off. I was navigating using my Sat Nav PDA and Memory map as usual, I can't praise it enough. Really takes the effort out of navigation.

At 8 miles everyone slowed to walk, for the next 2 miles up a punishing section climbing Whitbarrow scar. I pulled up my hood and put on my gloves as it was very windy and cold. My ankle continued to give me trouble, and already I was regretting even starting. I cursed myself for not following my own advice. I descended the scar down a very steep path, too steep to run down. I slipped and fell a couple of times on the treacherous slippy rock-riddled paths, but got away with only scuffed hands and fingers. I helped out a fellow competitor, who was suffering. He was not really dressed for the occasion, in tracksuit bottoms and a top, also just road running shoes. He said he had done no training at all, and was really struggling. I told him it was 2.5miles to the next CP. He was thirsty, so I gave him some of my electrolyte, then I trotted off and left him walking.

I was pleased to arrive at CP2. I could feel a hot spot on the sole of my left foot, so I inspected and found that some of the Leukotape I use to tape up my feet had curled as was rubbing. I'd packed my tape, so I repaired the damage. I was wearing those gel toe caps again, which worked a treat in these drier conditions.

I refilled my camelback with water and some fruit juice. I ate some biscuits, half a SIS Go energy bar too. I've decided that these Go bars are like eating cardboard. Unless you have pints of water it is very difficult to chew and digest them. I'll cross them off my list for the MDS. I also ate half a banana and set off again.

My ankle really began to hurt now, and after the next hill section, we descended into the plains of the Lyth valley. The next 3 miles are more or less tarmac. I felt fine in myself, not really tired, but every right footstep after 16 miles was agony. The hard surface just crippled me. I knew the next CP was 3 miles away, and I thought maybe I should retire there. I had nothing to prove, I knew I could do the distance, I was just scared that I could do serious damage to my foot. The last mile was soft ground, so I could run again with less discomfort. I hobbled up to CP3, and drank some tea and they dished out some jam doughnuts. CP3 was one of the organisers house (well, his car garage to be precise). They could all see I was in difficulty. They said if I needed to retire, they could give me a lift back put it would be a while. I asked if I could have paracetamol. He went into the house and came back with two 500mg paracetamol which I downed quickly. A look at my foot showed no obvious signs of trauma, so I picked myself up and carried on. I knew the next 3 miles were all uphill, but at least the ground was soft.

The paracetamol kicked in about 40 minutes later, and the pain dulled to more or less nothing. I got my second wind, and caught up and passed several people who had come back me in the last few miles.

I took a couple of photos and a video at this point. Again, it was a little windy, so if you can't hear me I say something along the lines of "this is the 20 mile mark, my ankle is murdering me, at least it's all down bank from here in!".








I hit the peak of the final scar, and found myself running again.

In fact you can see from the speed profile, I pretty much ran the whole way back. Just proved how debilitating the foot problem was, and what I was capable of when feeling fine. I finished in about 6:05 or 6:10. I averaged 4.1mph over the distance. That doesn't sound that fast, but when you factor in that includes 30 minutes worth of stops and socialising at the checkpoints, as well as the 3200ft of climbing, I was happy. Oh, and it was 24 miles, not 23! OK, the foot was an issue, and it remains to be seen how heavy a price I pay for it.

Overall I'm pleased I did it, I overcame some problems and desire to quit, and finished in style (running!).

I don't think I'll be training a great deal this week, just got to see how my foot is. If I have to take 2 weeks off to get it right, I will. Let’s hope not though.

Fingers crossed for a quick recovery.

Scott of the Antartic

I was unable to train Tues - Thurs and Saturday due to late working. I arrived back at 10 and 11pm on Tues and Weds due to being stuck in traffic jams. Road chaos ensued from the storms that hit the UK. Lorries blown over and trees blocking roads, all added to the many miserable hours I sat in traffic jams up and down the country.

My Gym session on Friday was cancelled too, so I did a run in the evening. I did a 10k off road run around Apedale Country Park. I picked an undulating route, rising the highest local point before returning home. I used my new Petzl LED head torch (A Christmas gift) which worked well. I also added a kilo of weight to my backpack. It's from this week onwards that I slowly start to add weight for every training session. I found the 10k quite tough. I don't think I was fully recovered from last weekend. Still, I completed it, although with some discomfort down the length of my right foot on top. Last Sunday, during that disastrous Cannock run I turned my ankle as I was getting tired; my foot turned so that the sole of my right foot was facing my other shoe. Anyway, it was nothing serious. Even today it was just a twinge so I carried on.

On Sunday I planned a 12.5 mile route near Macclesfield, see below. (I posted the actual route and results, including the speed travelled, and elevation profile).



I packed a heavier rucksack. I carried 1.5L of electrolyte (a much weaker solution than recommended; about half as weak), and I carried extra clothes too. I was wearing a thermal base long sleeve top, my walking trousers, an ultralite windproof running jacket, windproof gloves, Ron Hill hat and my New Balance 1100 shoes. I was also trying out two types of gel toe caps. I normally tape up my toes and feet, to great effect, but it is very time consuming. If you get it wrong you can cause more problems than you prevent.
You can see an example of the two types of toe caps through these links.
http://www.foot-trac.com/all_gel_digital_toe_caps.html
http://www.store.acmedicalonline.co.uk/customer/product.php?productid=2523&cat=&page=1&XCARTSESSID=1bf5d3129c6f2212eb2ed132af8c67f1

They are basically the same, but the second type have an outer fabric layer too.

Anyway....

I parked near a place called 'Blaze' and did a combination of walking and running to the foot of the first Tor (Old English for big rock), a 506M elevation. The picture from below and then from the top really don't do it justice. You can just about make out 2 people on the top of the first photo if you look closely.



I ran to the foot, and then walked up to the top, using my walking poles too. The view from the top:



I also took a short video whilst I was up there.



After I had climbed to the top I was forced to change out of my ultralite windproof top, into a (less) lightweight walking water/windproof jacket as I was very cold despite the steep climb. You can hear the wind on the video to get a feel for the blustery conditions. I spent about 10 minutes at the top, changing my clothes and taking photos and video before continuing. I ran the way down and through Macclesfield Forest. Well, I did until I was faced with these obstacles in several placed in my path, that the weeks storms had created.




After that descent, I then ran before slowing to descend the next hill, which eventually led me to the highest peak in the area known as Shining Tor. You can see from the pictures below, it was a distinctly wintery flavour!





It was bitterly cold on the approach, and I was forced to put on my hood over my hat, tighten up various straps and clips to keep warm. It was cold, sleeting and hailing, as the wind chill sent the temperature down to I’m guessing -5 (probably less). My electrolyte drink was ice cold anyway! By the time I had done all this I looked like I was taking part in a polar expedition. You'll just have to take my word for it, it was really that cold!



You can get an idea of how bad the wind was form this next video. I'm afraid you can't hear what I am saying very well. I think I said "It's very windy, and I had better start heading back down as the weather looks to be getting worse". You can see a weather front heading in on the video that looks very dark and ominous!



I descend down, back on the road briefly and past 'The Cat and Fiddle' pub, a place that surely suffers from a distinct lack of trade in the winter months! A few bemused faces stared at me as I ran past in all that gear, rucksack on, and walking poles in hand. I descended further, out of the snow but down paths that were flowing with water from the melt taking place higher up. I got very wet feet indeed, but a couple of nice photos.





I ate a frozen solid SIS Go energy bar at some point before winding my way back along the route to the car. It took my about 3.5 hours, which is only 3.5 miles an hour. However, when you take into the account the 2000ft of ascent and the fact I was stopping to take picture and photos, it's not too bad. I ran at every opportunity.
Those gel top caps performed well, and both survived my sodden wet feet, the fabric ones more so that the just gel ones. The only downside to the day was that the right foot pain I had got progressively worse. I don't think it's anything serious, but even walking is painful today. I'll go easy in the next week and I'm sure it will improve.

Next Sunday it's the big 23 mile LDWA 3500ft of ascent event in the Lake District. Its forecast snow this week, so assuming it's not called off and I don't get lost, I'll update you next week!

Just what I needed - a disastrous day

More of the disaster in a minute.

Firstly, the week’s sessions: I was very busy with work this week. 10pm finishes most nights. I went to the gym on Tuesday at 8:30pm and did a gym/swim session again. My front crawl was a little better this week, still a long way to go though.

I was working so late on Wed and got back at 10:30pm on Thur, so no training on the Wednesday. On Friday I completed my usual gym session though I tweaked a muscle in my right quad which played up a little on Sunday, but it was small fry to the rest of the problems. Saturday I decided to take it easy for Sunday...

I really decided to do this event on the spur of the moment, after being given the leaflet about it a week or so ago. It is called the Cannock Chase Trig point run. Before even going I didn't think I really should. I've not even run 7 miles in distance since the Marathon, let alone 15. I've also only run half a dozen times since then. All sense should have said "No", but I figured "Hey I’ve done 26 miles before, surely I can manage 15".

The route is a 15 mile Fell Runners Association navigational run over Cannock Chase 1500ft of ascent. I've never entered an FRA event, and had no idea what to expect. There were 6 map references and you can take any route to them as long as you visit them in order.

I had friends round the night before, until quite late, so little sleep after a heavy Chinese takeaway meal was the first mistake.

I was up very early with my baby, so it all a bit of a rush to get him up, fed and ready, as well as get my own kit together (although I had done some of it the night before). I dropped him off at my mothers, and drove the 20 miles to Cannock Chase.
I arrived in plenty of time and registered. They had no safety pins for the race numbers, so I had to put it in my map case and put it round my neck. I was running with my Raidlight rucksack, about 3 times the size of the packs that everyone else had on. You had to carry "Map, Waterproof jacket, Whistle", that's all it said. I had those, plus an extra T-shirt, as well as drinks bottle. Now I intended to drink 300-400ml of electrolyte and leave the bottle in the car. I drank that but there was about 200ml left, so I decided to carry it with me.

Standing on the start line I then looked around and realised in horror that most people were carrying hydration packs. Now, I had mine with me, but it was emtpy in my Rucksack (although I only remembered this on the way home after). Still, I thought there is a drinks station at Checkpoint 3, I should be ok until then (5 miles). I switched on my Sat Nav PDA and the location locked in. I had drawn the route on a 50k map and would use the PDA to follow it if necessary. If I'm honest, I was banking on following everyone. I thought the GPS would be bit overkill. I also switched on my GPS unit with my watch for speed/distance....nothing. Now I had checked the battery the night before (one of those Duracell's you can press on to show the charge left) and it had shown half. Obviously half charge is not enough to power it. This was a bitter blow as I would not be able to pace myself at all. I put it back in my rucksack and just started my timer when they shouted the start off (but with no mile markers it was useless anyway).

I was running in my road shoes. I'd made this decision based on the terrain being on the whole fairly good. On reflection I should have worn my off-road shoes as it was muddy in places and grip was difficult. However, I don't think this adversely affected me to any great extent. At the start I was wearing some running leggings, a dry-fit T-Shirt and a thin long sleeve running shirt over the top. I had taped up my toes and was wearing my favourite type of socks which are the Asics Kayano's.

Below is the Map. The Blue route is the one I had pre-planned in advance and intended to follow. The Red one is the route I actually took (GPS trail); more on that later.



Below is also the elevation profile.




The race started, and with no GPS Iwent with the flow, but tried to be mindful of being too quick. The first 3 miles in punishing, about 700ft gained, I can honestly say I don't remember that downhill after mile 1! I was feeling a little tired after the first 3 (CP2 was at mile 2), starting on hills never really agrees with me. I was hot and stripped off to just my T-Shirt. On the whole I was ok at this point. I did feel a little more fatigued than I would have liked, and wondered if I had gone too fast.

At 30 minutes my right toes started to go numb. It slowly spread and by 35 mins I had lost feeling from the knee down. It's impossible to run with this. I thought I had seen the last of this issue a year ago, obviously not. I had to keep stopping every few hundred Metres, taking off my shoe and rubbing feeling back into them. I had dismissed tight laces to be the cause a year ago, but I then sat down and loosened off my entire right lace from the heel end back. Much to my surprise the numbness didn't come back. Now I don't ever tie my laces tight anyway, but I wonder if my feet had swelled up for some reason (hydration related) and caused it. I'd already lost 5 mins or more before CP3 doing this. Then the numbness started to happen in my left. I immediately loosened off the lace and it went away. So, once thing I've learned on Sunday is that, how strange.

Now with all the stopping and starting I had totally lost sight of anyone in front of me. Cannock Chase is a maze of criss-crossing paths and woods and as this route was not marked, you are on your own. I took out my GPS. I had kept sight of people up to where the 'F' of “Cannock Chase Forest” is marked in bold on the map. At that point I was on my own and took a different although parallel route to every one else. I actually started to feel better now, running without anyone in sight reduces pressure to perform I find. The track I had taken was narrow and with fern woods all around, in contrast to the car-sized track that everyone else had taken (I took it on the way back). That said, I don't think it lost me any time and was more enjoyable.

I crossed the road before CP3 and saw the Checkpoint and drinks station. Then, to my horror, there was just water and no electrolyte. I really had been banking on something to keep me going. I drank a little water, and carried on a little concerned. I then remembered food. I looked in my rucksack and then realised I had left my SIS fruit bars and Go-gels at home. I would not have even needed them if the CP had electrolyte, but now running low on fuel I had made a critical error. I was already feeling somewhat tired here, and this was only mile 5.

Checkpoint 3 to 4 I can only describe as torture. Check out the elevation profile, it really was that hard. Two climbs, one small descent. The climb to CP4 (half distance) a local beauty stop is 250ft in less than half a mile. I walked half of the hill. I had slowed up so much on the slope my running pace was walking speed anyway. I lumbered up to the top, didn't even admire the view. I sat down and remembered I had 200ml of PSP22 electrolyte left. It lasted 2 seconds. I looked at my watch 1 hour 17, so even with lots of stops I was still close to a 2:30 finish. This was when I knew I had obviously gone much faster than I should at the start.

I got up and descended. Both calves’s cramped terrible on the way down. I have never really had cramp before but this was agony. The muscles were pulsing hard on each calf and I sat down and tried to ease them with massage for a minute. I unzipped my leggings to the knee in doing this. The right zip then broke trying to zip it back up. So for half the race I had one legging open beneath the knee trailing behind me. I then climbed up to CP5 (mile 9). At this point I decided to not go the route everyone else was taking (to go back down the road from CP5 to where it says "Wandon on the map) turn right and go to CP3/6. Instead I struck off in a more direct route. Where the route deviates at an angle it was following paths instead of through woods or fields. Tiring badly now, I walked up the steep hills and jogged down the slops. However, I got to CP6 (mile 10), overtaking other who had gone the road route. I sat down wearily at CP6 and drank some little half-cupfuls of water.

I set off again up the hill from CP6, another killer climb. I was really spent at this point. Running was just not possible. I tried to run only for the intense cramps to take hold a few hundred yards along. I walked for at least the next 3/4 mile. Another guy stopped to chat for a while as we walked. I then all of a sudden got terribly cold, and I mean really cold. I actually got a bit concerned. I stopped and put my long sleeve running top back on over my T-Shirt and walked on. Still I was cold. I stopped again and put on my lightweight windproof top and windproof gloves. We jogged then to try and get some heat back in me. Again it wasn't log before my legs cramped up so badly that I had to walk. I bid farewell to the guy and walked on. I had warmed up now with the windproof layer on. I am so glad I packed it. The day was bright and sunny, though cold and I nearly didn't pack it. I could have really got into trouble otherwise.

CP6 to 7 (14 miles) was a long slow torturous walk. After the initial climb it was pretty flat, and with the proper fuel in me would have been a breeze. As it stood I was walking. I tried to run every now and again, but didn't get far without cramping. I then got dehydrated. I stopped sweating, a sure sign. I started asking passers by for water, no luck. Now my navigation was spot on between 6 and 7 using sat nav. Others however got hopelessly lost. Half a dozen people who ran passed me at 6 caught me back up a mile before cp7 (and I'd walked it!). One of them gave me some water, and pretty quickly I felt a little better. I got to CP7 (14 miles) but still didn't have the energy to jog much of the last mile. I jogged bits and pieces but cramps returned again. I jogged up to the finish. Not sure exactly but it was around 3:08 minutes. The first half had taken me 1:17, the second an hour and 50 or so. I ended up doing 1900 feet of ascent. When I checked the official route on my map program it was almost 1700 anyway, so 1500 advertised was a little out.

I was feeling terrible, but my eyes lit up when I saw a barrel of SIS drink at the finish. I hastily downed several cups, and 10 minutes later felt wonderful. All the pain I was feeling eased, stomach pain gone, cramps gone. I knew I had really been running on empty for the last 6 miles. Several times along the way I had considered quitting. When my numbness kicked in at 3 miles I thought it was pointless to carry on, at 8 miles when the cramps started, at 11 miles when I got cold, 12 when I got dehydrated. It was only the thought that this is exactly what I need. I need a spectacular disaster to build character and show that despite feeling terrible I can still make it to the end - run, hobble, or walk. I walked back to the car fantasying about stopping at the nearest MacDonald’s (bear in mind it has been years since I ate anything from MacDonald’s) putting my credit card on the counter and ordering 'one of everything'. My body just craved calories and sugar. However, as the SIS drink took hold, I lost the urge and went to pick up my son. Imagine my joy when I walked in and my mother was plating up Sunday roast. I've never eaten so fast in my life.

So, I apologise for the lengthy post, but this was worthwhile.

Lessons learned:

Don't go for an event that you are not ready or prepared enough for.
Check what you pack, and double check it (I thought I was good at this).
Turn on all equipment, and confirm batteries are ok.
If equipment fails, reign in your pace, and then reign it in again, don't chase people.
Loosen all my laces on shoes from now on.
Carry electrolyte, or water and food on all FRA events - also learn more about hydration and nutrition.
Make sure I always carry enough warm and water/windproof clothes.


Conclusion: So pleased I did it, because I completed despite feeling awful. However awful I felt yesterday will pale in comparison to how I will feel when dehydrated on sand dunes at 120F. I need a lot more of this kind of event this year, and a lot more close failures and agony. If I complete everything easily, when I hit hardship in the desert I won't be prepared would bail out. Bring on more pain!

Speak soon.

New year week training.

Kicked off 2007 training with a session at the Gym on Tuesday. Half an hour on weights, followed by half an hour in the pool. I spent the whole half an hour trying to improve my terrible front crawl. I can run a marathon but a length of a pool shatters me. I read some hints and tips and realise it's my awful technique. I bring my arms out of the water too high, I don't turn my body enough, I don't breathe right. It's an endless list. It will take me a long time to fix these things I suspect. I did a series of exercies with various floats to concentrate on various parts of the stroke. I'll keep repeating this each week to see if I can get some improvement.

On Wednesday I did my first run in a month. Only 4 miles, but I picked a tough route to bring in the new year. I found it tough, but not as tough as I had expected. I forgot to warm my muscles up first, and felt a lot of tight tendons snapping accross as I ran. The route was only 4 miles, but I didn't want to push it too far, being my first run.



I swapped my Thursday and Friday session around, doing my weekly strengthening session in the gym.

On Saturday I planned a walk in the Derbyshire Peak district, taking in 'The Roaches'.




I started my walk from near to Gradbach Youth Hostel and followed a route up to Roach End (505 Metre) then along the rock face ridge of the roaches then back around to Gradbach. I started the walk quite late, at 1:45pm and the 9 mile route took me 3 hours. It had 1550ft of ascent. It took a little longer than I would normally have expected due to quite a few stoppages for various reasons.

It was raining, and thick fog with visibility less than 100yrds, sometimes less. I stopped for about 10 minutes to help two lost girls. They were obviously lot local and had come to walk their dogs. They stopped me about half way up the 800ft ascent to Roach End and were about to head the wrong direction back to their car. I got out my map and set them on the right route. I took a few photo's. A couple at Roach end (the peak of the area), and one near the cliff faced below, popular with climbers. You can see the fog eh?!






I also took a video by accident. I thought I was taking photos. I stopped it after 5 seconds when I realised, but this should give you a little idea of the conditions.




The other reason the route took so long was that I was trying out some walking poles that my Uncle has loaned me. They are Montrail poles with anti shock tips. They are considerably heavier than the ones I would likely end up with I suspect, but they gave me valuable insight and experience. I read a few websites about setting them up, gripping them right and walking with them. I got the grip right straight away, but actually walking with them felt so unnatural. At first I could not even place the right pole with the right foot. You are supposed to swing them exactly as you do when you walk, left foot forward right arm forward. However, I was all over the place, obviously concentrating far too hard instead of letting it happen naturally. I stopped loads of times to adjust the height, the wrist straps as well as stopping to get out my PDA which of course I use with Memory Map and Satellite Navigation. I always carry a proper map and compass, but at the moment I would not like to try and use them in anger!

Eventually I put my PDA in my plastic map holder (you know the ones with string round your neck) and that did nicely. I didn't have to keep stopping and taking the PDA out of my pocket, then putting the poles back on all the time.

I discovered it is difficult to use 2 poles in certain terrain. Sometimes the path is just too narrow, so you have to switch to using just 1. The paths around the Roaches are littered with both small and very large (10's of tons) sized sandstone (I think it's sandstone anyway?) rocks. I found this made use of 2 poles very difficult too. I was always having to look groundwards for places to place the poles and this slowed me down. I went through various phases in the walk of "I hate these, no I like them, I'll never use these, I might use these" etc. It was leaning towards the "I don't like them" until the last mile and a half. I was down off the roaches and on normal fields and paths. The poles became easier to use, and I suddenly found my rhythm and the swing became natural. I started to speed up and actually really enjoy using them.

So, i'll keep trying them out, but so far so good. I got back to the car at dusk, 4:45 the last car off the car park. All the sensible people were home warm and dry hours ago. I'd bought a new lightweight waterproof jacket that I was very appreciative of. However, my foot and trousers were soacked thorugh. I was wearing walking trouser, just not waterproof ones. I've put a request in for some for tomorrows 33rd birdthday.

My feet are never going to stay dry in the New Balance 1100OR shoes, since they are trail shoes not walking boots. I'm not bothered about that to be honest. I can put up with wet feet. The 9 mile route didn't really tax me overall, despite the climb in the middle. The tendons at the back of my knees are a little sore today but that didn't stop me running today.



I ran this evening, a route just over 5 miles. I warmed up first with my foam roller, trying to ease tose sore spots behind my knees a little. It was already dark as I didn't set off until 6pm. I didn't take a watch or GPS with me, for timing purposes this week at all. I took it steady and I think it took around 45 mins. I paid special attention to trying not to turn my right toe out. I made an active effort to keep it pointing forward as I ran. I also tried to toe-off an extra 20-30% with that foot to get it used to working again. Chiropactor told me that the cause of this was probably my back, but that I was now turning the right foot outwards and also my right leg was less flexible. I was almost dragging it as I ran, and not pushing off it. As a result that leg has lost muscle mass in the quad compared to my left, and I'm losing power as a result.

Last year I had to totally break my running down and relearn to breath again. This year i'm going to get this hip right by relearning to use my right leg properly!

So, I've had a sucessful first week. I feel a little sore now. My hip is hurting but hopefully that is on the mend. I'm hoping just a daily workout of my hip abductor will help, as well as concentrating on how I plant my left foot for a few weeks.

Training Plan 2007

Happy New Year!

Well it's almost a year since I started training for this. I was accepted into the MDS 2008 at the end of January 2006, starting my blog on the 25th Jan.

Last year I took part in long distance walks, ran 10K's, a half marathon and of course I achieved my main objective, which was to complete a marathon. Despite injury (which is still plauging me today) I finished the New York Marathon in 4:10. If I had been fully fit I would have knocked at least 20 minutes off that.

So all my milestones reached for last year. Where now?

I've built my next years plan. Well, 8 months of it to be precise, as I want to see where I am in August before deciding on the rest.

This year is all about tailoring my training to prepare for the multi day event in the desert in 15 months. Firstly, I have added an extra gym session in, instead of a run. I will use that session to cross train. I need to built up my strength, especially my back and stomach so that I am able to run 6 marathons with 12 kilo pack, day after day.

I will be alernating between swimming and a ski machine each week for half of the session, and then some targetted strength work for the other half. I will still be maintaining my overall strength workout as well as this. Swimming is particulary important for me as all the injury problems I have had in the last 12 months can be traced to my back. I'm still suffering hip pain now, despite taking the last month off. I'm going to be building up my hip abductors, doing plenty of ITB stretching and having a couple of physio sessions in the next couple of weeks to see to that (fingers crossed).

The rest of the sessions in the week are a mixture of running and run/walk sessions with a increasing pack weight each week. I say run/walk because this is exactly how I will perform in the desert. I will alternate between running and walking due to the excessive heat of up to 120C. I'm not superman and I know I won't be running all day every day. That said, I'm certainly not going to be walking it all either. I'm looking for a good balance. I noticed last year that my feet are more prone to hot spots and blisters when walking. I read many competitors in the MDS experience foot trauma, many of whom never normally get a blister. I'm convinced that the walking places a significant part, as well as the heat.

For the first few months I will take 2 days off training a week. Last year I worked off a base of 400 hours over the year. I've increased by 10% to 440, although I may revise that upwards later in the year. Like last year I'm starting with 4 months of base fitness training. Building on my base of last year, and strengthening my body for the more intensive training later in the year.

My objective this year is to accomplish a major distance event each month. I intend to use the Long Distance Walkers Association events for these. Typically these events are all over 20 miles, with several thousand feet of ascent. I'm aiming to complete one of these events on the 3rd or 4th week of each 4 week cycle. One slight twist is that although this is the Long Distance Walkers Association (LDWA) the event are open to runners. Last year I walked the events. This year I will be entering each event as a runner, pack laden, and completing the course as quickly as I can using a mixture of running and walking (emphasis on running).

My first event is later this month, starting from Kendal in the Lake district, a 23 mile event.

I'm also planning of buying some ultralite carbon walking poles and learning to use them. I'll make a decision of their use for the MDS later in the year. I'm also looking to plan myself a week long run/walking holiday, camping. I want to try and walk about 30 miles a day for a week, and cook and eat the kind of foods I will in the MDS. It will also get me used to waking up after not a very comfortable nights sleep on the floor and having to do another ultra! That will be later in the year, during summer.

So here it is, training plan 2007 month 1. Speak to you in a week.

The last month

It has been a month since the NY marathon. I returned home and didn't run at all for almost 3 weeks, hoping to cure the ITBS.

I ran a short 3 mile circuit in a relatively quick time, perhaps 20 sconds slower than normal. However, afterwards and for the next few days I had hip pain with every step, as the leg compresses into the hip.

I waited 5 days and tried a 5 miles route. Same again, more hip pain.

This Sunday just gone I decided to take part in a 10k off road race that I have entered for the last 2 years running. Each time in the last 2 years I have had to stop many times due to my leg going totally numb from the knee down several miles into the run. This was sciatica I was told afterwards; it was the reason I got orthotics in my shoes in January this year. Since then I have had no more numbness. So despite not really running at all for a month, and still have this hip pain, I decided to try and do the event more justice. The event is the Newcastle Dales 10k, in Apedale country park. It was previously known as the 3 dales dash. The course had changed this year considerable, and no longer took in the 3 dales, just one - Apedale. I suspect this is cost-cutting, as they had to pay the police to stop traffic on the old course as the route crossed a main road. The course is much tougher now, and to be honest it's not as good. You were almost running back on yourself all the time. It felt like you were weaving about, and the organisers had really tried to wring a 10k out of too small an area.



The weather was awful. We'd had gale-force winds during the night and very heavy rain. The wind had died down a little by the morning, but it was still blustery. 170 people started the race, up about 40 from last year. They are mostly locally club runners. The route is all off road, some of it on compacted stones paths, woodland, grass and marshland. The race begins with a 150ft climb in the first half mile, enough to take the wind out of most people's sails. You then descend that 150Ft in the second half mile and then gain 200ft in the next mile or so. The route then slowly descends over the 4 miles before a truly awful hill half a mile before the end. See the map below. I kid you not when I say you are almost on your hands and knees. Did I mention it was muddy? Half way through the course had gone through a field and you were up to your ankles in mud and water for about the next mile. Your feet take on about a 1lb each I think, and keeping your balance is the main priority. So you end up runing with sodden, heavy feet for the last half of the race, only to end on this very steep and slippy climb just to finish you off before the end.

The course difficulty was reflect in the finishing times. The winner completed it 4 minutes slower than last year in 38 minutes ~(average 8:26 minute miles) I completed in just over 53 minutes, and 63rd place out of the 170. Not everyone finished. I saw one man being carried by others. He was in a lot of distress, and must have fallen very badly, umable to walk.

I was happy enough with that time, given the difficulty of the course. A normal road route 10k, I would have finished considerably faster. About 6 weeks ago I completed 7 miles in average 7:30 minute miles, so I would have knocked at least 6 minutes off that time.

Anyway, my hip is still hurting 2 days later, so I'm going to take it easy for the next few weeks, and work on strengthening my hip muscles. I'll do the odd run before Christmas, but then in the new year unveil my master plan for the MDS training.