New Year and new PB's...

It's been a little while since updating the blog, but that's not to say I haven't been running. November was all about building back up some base fitness, with an end-of-the-month goal of a Battersea Park 10km race. Lot's of shorter runs around Brockwell Park and Clapham Common quickly built up the confidence, and ended up recording a Personal Best time in the race (1 second faster than previous, but I'll still take it!).

For the last four or five weeks I've actually been out in New Zealand, visiting friends and family and generally winding down after an incredibly tough 2013. I took the chance to visit the charitable trust for which I am fundraising for in the London Marathon (The Starship Foundation). I was shown the site and gained a real appreciation for where the funds raised were going. In what should be a scary, sterile environment, the team there have looked at things from the kids views, by painting bright and vibrant colours, developing play rooms, designing lovely spaces and generally trying to take their mind off a very traumatic time. Who wouldn't want to support that? And if you do, please support here.

I also used the time out there to get a few runs in, and ended up covering nearly 300km over the time out there, including a Personal Best for my 5km time, and also several beach based runs for strength and conditioning, a few climbs up Mt Maunganui (including the King of the Mountain race which everyone should try once!)

The one run I looked forward to a lot was the Tongariro Northern Circuit. This is a stunning 43km loop (although my Garmin said 45.5km!) including the Tongariro Crossing (one of the world's greatest Day Walks), circumnavigating the Ngaruahoe & Tongariro mountains. It also gives brilliant views of the stunning Mt Ruapehu as well

The stunning Mt Ruapehu

The Circuit itself is set up for a 3 - 4 day hike, with huts along the way that have minimal services so it is a case of carrying everything on your back in and out of the hike.

I planned for a 4.5 hour run, so took the necessary provisions including energy gels, energy bars, and chocolate as well as all the emergency equipment needed and first aid should it be necessary. I also made a few people aware of my entry and proposed exit time as well just so this was covered off in case something went wrong.



Well not much went wrong other than a complete miscalcuation of the difficulty of the track. Forgetting that the altitude sat somewhere between 1100 - 2000 metres above sea level for the whole track, it was a lot more challenging and slower than I predicted. 6 hours later including all the stops I stumbled out covered in volcanic dust and to the car. Looking through some of the photos though I just realised how beautiful this trail was. And how sparsely used it was - apart from the section that was part of the Tongariro Crossing, there was hardly a soul out there...

Looking towards Ngaruahoe (right) and Tongariro (left) peaks along the plateau. More undulating than you think!

Repping the Starship Foundation top after crossing the warm (i.e. active) area behind me

Selfie running through the lunar like landscape of the Circuit. Gives you an idea of the scale of things, this was all sand based trail which made it extra tough. Thankfully no blisters!

All in all it was one hell of an experience despite struggling towards the end of it all (the last leg between a hut and the car was 14km of slight uphill gradient),a nd finished off with some NZ classics of Burger Rings & Primo Choc Milk. The real treat though was to come, as after this I had a short (3 hour) drive over to finally meet the rest of my family including Marcus, the wee fella who has inspired me to run the London Marathon (twice) in 2014.

There were some other runs of note, including a short, overgrown run on the Otawa Trig trail in the Papamoa Hills behind my parents house (it would be incredible to run this as a race if it wasn't overgrown! DOC should do something!), as well as a 20 mile beach run including a climb up Mt Maunganui at halfway. Had to time this with low tide, which involved getting up at sunrise and sharing the beach with very few others.

Back in the UK now I've got a few more runs of note planned including a preview of the VLM course (if anyone fancies joining me for the 42.2km course before running it!) and maybe a couple of trail runs. I've decided to withdraw from the South Downs Way 50 as the concept of raising money for this charitable foundation is much more important to me. Here's a few more photos anyway, hope whoever reads this likes them and is inspired to get out there!

Planning 2014

So after spending a month on the sidelines (October) refreshing the mind body and soul I start the long journey into 2014 and am starting to organise some adventures already.

Running to me is a true test of your limits, pushing through any pain or boredom barrier to try and find some sort of nirvana. The reason I keep running is that I haven't yet found my limits, despite pushing my body in some extreme situations I never thought possible.

Some people will never understand how important it is for me to get out and run. It has been responsible for so much change in my life. Rather than being an obsession, it is a commitment to better myself and test myself as often as possible.

However, running is incredibly selfish and sometimes you need something to happen in your life to remind you that 'balance' is just as important. I've learnt the hard way.

So with my goals for 2014, I've focussed more on ensuring this balance remains in my life (despite what it looks like!) but at the same time I am really looking forward to continuing to achieve some pretty big goals. So here we go:-

5th April, 2014: South Downs Way 50 Mile Run

I completed this in 2013 with a few hiccups but overall enjoyed it and the route immensely. My original plan for 2014 was to try and dip under 8 hours, but with my second event of the year happening one week later I am now no longer sure whether to compete and complete. Mentally it will be really helpful but physically it is high risk. Again, I like the idea of the mental challenge of back to back 50 mile runs in the space of 7 days, but let's see how we feel early in the new year. Any advice appreciated in the comments section please!

13th April, 2014: London Marathon

I've never run this before, and thought I never would. That was until some of my family found themselves in a terrible situation with their child in NZ, and I actively sought a way to help them pay it forward. Marcus, my cousin's child, was barely 12 months old when diagnosed with leukaemia. Starship Children's Hospital in Auckland NZ became their home for 6 months, and poor Marcus went through a helluva battle. Watching this from the other side of the world has been tough, and I am heading home to NZ over Xmas to see the family, meet him and start my pledge to raise around £2,500 to help support this hospital. Being an ultra runner though I felt slightly awkward asking for donations for me running a marathon. I'm not quick, so taking the 'cowards way out' (according to roadies) I'm running the thing twice, back to back. A solid 84.4km along the road. One final twist is the goal to make it through both marathons in under the 8 hour cut-off limit, including a 40 minute transit from the finish line back to the start. I may not make it, things may change and I may run from the start line to the finish and then return, but I don't really care as long as the money gets raised and goes to those who need it most.

27th - 29th June, 2014: Mont Blanc Marathon

I enjoyed my time in Chamonix running the CCC in 2012 so much, I've wanted to head back there. The Mont Blanc Marathon presents a real opportunity to run with the best in the world, and to also revisit the beautiful Alps. I happen to have mixed this in with my first Vertical Kilometre on the Friday evening (3.8km in length with 1km+ of ascent over that distance, work out the angles!) Really looking forward to just getting out there. I considered the 80km run but I think the Marathon will be enough with the ascent, and means my training doesn't need to be as intense (although I think it will be fun running continuous reps of Box or Reigate Hill!)

So there we go. Three plans for 2014 so far but may turn back into two (realistically). Best get out there and start running!

High Peak 40

So after an unexpected turn of events after my 'last event of the year' (a 24 hour non-stop bike ride over 300 miles from Durham to London), I found myself on the starting list of the High Peak 40 mile run, thanks to a gentle nudge from Tim (@jedirider) on a lazy afternoon trail run around St Martha's.

My training leading into the event was minimal - I didn't really put the hours in, as I didn't have the time (and to be honest, motivation) to get out for longer runs. After the 3 days in the Dolomites in early July, I had neglected trail running and just completed some morning commutes to and from work, averaging a minimal 30 - 40 miles a week maximum for August. I upped it a bit before the race, although again this was based on daily commutes so didn't really get much more than 20 miles in one day under my belt. The only thing I noticed was that I seemed to have some speed (for me) come back into the legs, which was unexpected considering the way I train. While relatively I'm not quick, a lot of my shorter runs were between 6 - 6.20 minute miles leading into the race, and I was attacking any form of a hill rather than easing off and just pushing myself up to the top.

In fact, it was a run in the Quantocks in North Devon/West Somerset that set me up for this - after some work nearby I took an hour to run and managed to cover a reasonable amount of ascent and distance (around 8.5 - 9 miles, 1200ft) in that time including some strong descending back to the car. I thought rather than pace myself over 40 miles, why not attack from the beginning and see how long I would last...

So fast forward to the race morning, and I caught up with Tim who said he could see that I was up to something. My mind was focused on getting somewhere near the front and just holding on before realising my time was up and just easing back. I also met (briefly) Andrew (@mrafletch), Mike (@mikew30) and a few of the big crew they were a part of. Wish I could have had a bit more time to introduce myself properly and chat, but was nice just to say hello.

The briefing was done on mute, so without a clue of where to run (I asked about whether I'd need a map, and got some fairly uncertain answers which made me a bit nervous!) I accelerated around the pack at the start and hung on for dear life. Up front were some rapid runners but I found a pace I knew I could hold for at least 10 miles to start, and ran through the first checkpoint in 3rd place, the second checkpoint in 4th, and then on to about the 10 mile mark where I was battling it out with 4th/5th. Normally I make the most of aid stations and get food in me (after past disasters...) but this time I kind of ran straight through them and powered on, much like everyone else was doing. I made a call to stop at the 10 mile mark and lost a couple more places, but as always this was a race against the clock for me rather than trying to win. I kicked on and could see clumps of people behind me coming up. Rather than trying to kick on and outpace them, I let them run through and kept my rhythm, which was handy as I would find out later in the race. Through the 13.1 mile mark in 1.46, then the 20 mile mark (after Mam Tor) in about 2.51 I was on target for something in the low 6 hour timeframe which I was secretly aiming for.

The route itself had been fairly good up till that point, a lot of ascent and some sharp descent off Mam Tor where the fell runners just took off (conditions were pretty wet underfoot, and just lacked the confidence needed to accelerate downhill), I then faced a long climb where I could feel that I needed a break. Again, a runnable climb but there was no-one behind me at this stage (I think I was around 7th or 8th by now) so I took some time out to get a few power walks in and more food & gels. By the time I got to the top of the climb I faced a long road section down through the marathon CP (3.51) and on along a river path. The signage wasn't so good, so I found myself stranded a few times waiting for a glimpse of a runner in front or behind to see where to go. I got a bit lost finding the next CP and ended up diverting down a road rather than an old railway track but after 5 minutes of asking locals I was back on track. Another short climb after this where the body was starting to suffer with dehydration (I always remember the sign from the WS100 about what to do when the colour of your pee changes - luckily I wasn't at the Guinness stage) we then hit a 3 mile road section. Undulating, but at 33 miles it was just what the body didn't need. You could see who was in front and who was behind, but the subtle incline along this stretch was just soul sapping. My legs at this stage were really suffering and my pace was down to near 10 minute miles / 10km/hr, just heading into the light breeze and facing this never-ending stretch of tarmac. I picked up another place but lost one as well along the stretch, but knew there wasn't too much to go as we hit the trail again. My Garmin suggested we had done nearly 5000ft of ascent at this stage, so my assumption was that it was fairly flat to the finish.

How wrong I was.

Two more runners behind (one of which was the lead female) were breathing down my neck and I knew they were moving quicker than me. After scaling a few fences I arrived at a ravine, took my first step down and cramped in the foot. Knowing the two were behind me I took the time out to move out of their way and just recover from this before gingerly descending into the ravine and powering up the other side. I could see the two of them just slowly moving into the distance, but knew there wasn't really anyone behind me. The last checkpoint said 3 miles to go (my Garmin said 2 miles to go, you don't know how bad that felt!). I was still on for a reasonably good time (for me) but the extra mile meant I had to review the finish time from around 6.12 - 6.15 back out to 6.22 - 6.25. Maybe my diversion around the 26 - 30 mile mark actually cost me a few extra yards? I doubt it though, as is the case with longer distance races it is much easier to mentally prepare for an extra few km or a mile as you don't always take the racing line, nor is it always accurately measured.

The last few miles were uneventful and I just wanted to get back to eat food and drink water. My kidneys were shot from dehydration so I had been running with what felt like the stitch for a solid 3 hours, and legs that wanted to disown me. I stumbled across the finish line in 6.24 in 12th place overall, with my fastest (yet) average speed for an Ultra. Pleased, but also struggling with walking - not even the CCC ruined me this much!

So a good way to finish the year. Failed to crack the top-10 again, but there were some rapid runners in the race. For someone who doesn't train anywhere near the levels of the top runners, I'm pleased. I'd like to see a scale of input v output, as I think I'd jump up the league tables!

Some valuable lessons learned from the run, especially the concept that starting slow and getting slower doesn't always have to be the case. I can run hard, but just need to run hard for longer in my base miles if I want to race properly. I could've maybe knocked 30 - 40 minutes off the time if I had trained that way, but I didn't, so that is unrealistic and probably silly to think about. No more races this year and not sure when the next will be, but am still enjoying running and don't want anything to take that away from me. It's not obsessive when it is a passion, and something you genuinely like doing (despite the pain!)

I've got a trip coming up to NZ in December to see the family, and am already planning a few runs around some of the trails there. I've never really run much offroad in New Zealand in the past (nor have I run that much, other than as a kid at primary school!) so look out Lake Waikaremoana and the Tongariro Crossing. May even make an attempt at summitting Mt Taranaki as well, just need to find the maps and the best route to do so. Lots of ideas, just need the motivation (and probably someone to run with) to get it done.

I hope to look back at this blog in the future and see it as a bit of a turning point for my running plans, particularly the longer training runs. Maybe not if doing a multi-day though!

Also realised I've run 8 marathons this year throughout all my training and events. Not a massive amount by any stretch but a nice number all the same...

Finally - Garmin didn't upload the file (was corrupted) but have this as a memory on Strava which stopped around 33 miles (before I hit the road section and struggled!)

http://www.strava.com/activities/84196941

I'm sorry....(the Dolomites Post)

Well it has been a very very long time since my last post. I think cycling and other things took over for a while there, as I was training for the Pull Out All The Stops Bike Ride (300 miles in 24 hours, from Durham to London non-stop). It meant less time on the trails and more time just cycling endless laps of Richmond Park and loops around Windsor and Box Hill!

So the last blog was about the few days running around the Isle of Wight with Marshall. That was a test to see how multi-day running would go with some longer distances. Lessons learned! However, it did prove for Marshall (who is on the come back from injury) that he could run solid distances across a few days so we booked in a flight to Venice and hire car up to Cortina and the start of the Lavaredo Trail.

The trail itself is used as part of a race that The North Face put together in late June every year. The official stats are 118km with 5740m of ascent across the course, all at +1300m above sea level. The race is completed all in one go, but we wanted to at least enjoy the scenery, take a break and so planned the following:-
- Day 1 = 24km (1,850m gain)
- Day 2 = 46km (2,180m gain)
- Day 3 = 50km (1,736m gain)

We ended up doing a few extra km as one of the nights accommodation was off the trail. We also ran the trail in reverse, starting with the most difficult day for climbing in the shortest period of time. I've never run something like that before, it put parts of the CCC to shame it was that steep. Just a whole load of permanent uphills so lots of use of sticks and walking to protect the legs for the days ahead.

Day 1 - Cortina to Passo Falzarego

http://connect.garmin.com/activity/340035326

The first day started innocently enough with an 11am departure from the Town Square in Cortina. We stocked up with a big breakfast at the hotel, said farewell to Marshall's wife and then headed off into the mountains (not the ones in the background, that was Day 2!). We knew there was a fair bit of ascent, and Marshall was eager to get running. A few stops to adjust kit along the way and we reached our first mini goal about 30 minutes in, a beautiful lake in the forest on the way up. We had a lunchtime appointment at a Rifugio further up so we washed our faces and carried on moving, shuffling between a very very slow jog as we rapidly gained ascent and walking as some of the terrain was very steep. How the race finished up with this sort of descent I don't know, it would've been terrifying!



We stopped off for a few photo ops before getting to the Rifugio, about 10km out of Cortina but what had taken about 2 hours to reach! We got rid of the packs and ordered what was going to be the first of many pasta based dishes along the trail (with some Coke, the Ultra Marathoners saviour).

Being high up yet still with Cortina in view was a tad demoralising, but as you can see the views on the first day more than made up for it.

 We carried on up a bit further getting some odd looks from the many walkers and hikers around, reached the top of the pass and then ran on to stunning views of the Marmolada and on to Passo Giau.

This is where things got a bit technical and we found ourselves descending rapidly trying not to lose control. One of my strengths (if I have any at all) is my descending, so I went full blast down the hill and so very nearly lost it several times over. Thankfully the bright and mighty Asics kept me steady as we eventually made it to our last fuel stop and carried on towards Passo Falzarego for the evening. It was an exhausting start to the three days but thankfully the minimal distance meant we felt fresh as we reached accommodation (near a huge Italian Army barracks) for the evening. Alas, being 2000m above sea level made it a difficult nights sleep, but we got some nonetheless.




Day 2 - Passo Falzarego to Rifugio Auronzo

http://connect.garmin.com/activity/340035417 (short due to Garmin problems, missed the last 2km)

This was the day I was looking forward to as I knew the scenery would be stunning. And we weren't let down. We headed off early knowing it was 19km (possibly 3 hours) before our first chance to top up water etc. We overpacked in terms of food and drink and set off. The slog out of Falzarego involved another 400m+ climb almost straight away which set the tone for the day, but it was followed by a solid 2 hours of running through such a beautiful valley. 

Looking like a lost Meerkat...mostly as I didn't know where we were going!

The view down the valley didn't disappoint. Running down from the rocky high ground through to the rich lush valley floor was a journey to behold. We crossed a few permanent snow crossings over rivers which tested the nerves, but nothing prepared us for a moment that happened maybe 5 minutes after crossing the waterfall (above right). Further down the valley we were running and I heard an odd noise which sounded like a plan coming in to land. I yelled to Marshall (in front of me) to stop and listen, and maybe 5 yards in front of him a football sized rock bounced off the middle of the path and continued down the mountain valley. Meanwhile the increasing sound of rubble coming down the cliffs suggested an avalanche and we ran back up the hill to the waterfall for safety. 5 minutes later, heart rate down, we sprinted back past the scene of the tiny avalanche (nothing really happened) and on to safety. A memory and sound that will stick in my mind for a long time to come!

We carried on and made it to the first stop for the day after 3 or so hours, and filled up on cake and Coke again. More climbing and then into another valley heading towards the biggest climb of the journey, which was up to 2500m to Tre Cime Lavaredo. We made good time for lunch and so we stopped off and ate a load of pasta, before deciding another 5km to a lake at the bottom of the climb required an 'ice bath' sitting in the cool glacial waters. It helped the legs no end, but didn't help the large, softball sized chaffing which had appeared on my back from my bag running :-( By this time all pain was the same so we carried on and started the 10km of continuous uphill to Tre Cime. The views didn't disappoint again, and we were treated to some mind blowing vistas down the valley and up to Tre Cime. At this stage we were both struggling to run (me much more so than Marshall) so it was a case of hands on knees and powering up the hill. Making the summit was amazing and several photos later we completed the final few km to our accommodation for the evening at the noisiest Rifugio (Auronzo) ever. Seriously don't stay there. It was brutal. No showers either, which made for a fun evening. The highlight was getting dinner and Marsh thinking he was going to get a steak but returning to the table to find he had a burger pattie on his plate. Perfecto!


Day 3 - Auronzo - Cortina

http://connect.garmin.com/activity/340035545

After a terrible nights sleep we work early at 6.30am to make the final push back to Cortina. The chaffing was ridiculous and knowing that I had 50km of a bag rubbing on a sweaty, bleeding back was not the most motivational way to start the day. However, the views soon helped out, starting with the stunning vista at Lago Misurina.

 We both dreaded this day due to the large amount of descending we needed to do, knowing that our legs would take a battering. And that they did. It was a really quiet day with the two of us focussing on the task at hand and pushing on to the finish at Cortina. The planned stops worked like clockwork, and we had a wonderful lunch at an upmarket restaurant both drenched in sweat, stinking, and drinking water out of a nearby well! Ha - it was also the most expensive Coke we drank with €2.50 for a 200ml bottle. Still, we had no choice!

 Exhausted and keen to get home, we pushed on and made some great ground towards the end knowing there was one final climb before making it back to Cortina. It wasn't the biggest climb but it was enough to sap the life out of me. Marshall thought it was a good time to try and run the climb (5km, 800m+) but he got about 1km up and I found him waiting for me. It was a schooling either way. The long descent back down into Cortina was finally a chance to get the legs moving and I ticked off some reasonable paced splits, just letting the wheels go completely at some stages and jumping over rocks and the like to get down to civilisation.

We made it back into town about 1 hour in front of schedule, in time to watch the local relay races through the town and enjoy a beer. The shower at the hotel never felt so good (and so painful on my back!) but physically otherwise I was feeling fine. We headed out for a massive meal and a few beers before a solid sleep.

All in all the Dolomites would be the best place I have EVER run. It is geared up for hikers and runners alike, and well worth the trip. Running the Lavaredo Trail isn't even required, as the paths are so easy to follow. It's more a case of running from hut to hut to avoid having to carry all your food as well as everything else for all the weather changes. However, I know I simply wouldn't enjoy trying to run the Lavaredo Trail as a race, so won't be entering that any time soon! I also know I need a new pack - Salomon, despite the work they do with Killian, really need to focus on less movement of the pack. I do hear the new TNF pack does wonders...

Anyway, for anyone that ever stumbles across this I hope you enjoy reading it. There is a video in production, it's just taking a while. The photos barely do this place justice. I will be back, but maybe in a different part of the Dolomites...

Round the Isle of Wight - May 2013

Early in the year I hatched a plan with a friend of mine to 'run for fun'. Ultra running isn't always about races, for me it is about exploring different environments and enjoying the process of extreme endurance as much as possible! We set ourselves two goals for the year - a run around the Isle of Wight, and a run through the Dolomites in Italy (due in July...).

The Isle of Wight run was a training run to see how the body would hold up against two - three days of continuous running. This was particularly important for my friend who was dipping his toe into the world of ultra running after an extended layoff with injury. We run a lot together, and a few weeks prior to the planned run we covered off 42.7km / 26.5 miles along the Berkshire Loop of the Chilterns Way and also the Thames Path. We measure our performance not by time, but by the ability of the body to recover quickly enough the next day to carry on!

So on to the Isle of Wight. A 120km / 75 mile loop around the island following the marked Coastal Path. Sounds pretty straightforward, right? As long as the sea was on our right we knew things were going well...we used the XNRG Round the Isle of Wight map to give us an idea of where we would refuel and also the places we planned to run. To alleviate pressure, we planned to run on the Friday evening after work, and then have slightly easier days on the Saturday & Sunday.

Evening 1: West Cowes to Yarmouth (29km, http://connect.garmin.com/activity/311833040)

Driving south from London we caught the afternoon ferry from Southampton to West Cowes, and set about meandering across to Yarmouth in the fading light. The weather was getting gloomy, and starting out at around 5.45pm we knew we had to get moving. Leaving the sights of West Cowes behind we quickly picked up the path and ducked and weaved in and along the coastline. It was a case of head down, and seeing how far we could get without unscheduled breaks. However, in the back of our minds was the fact there was still 90-odd kilometres to go after this evening and with minimal recovery time before the start of Day 2. Having trained on the well-marked North & South Downs Way's, we soon realised the luxury of spotting an acorn on a sign was removed and replaced with a blue sign reminiscent of a street sign.

Good luck finding these!

These signs were very far between on the run, and being the explorers we are we decided that maps weren't going to be a necessity (worst case scenario we could follow the road!). We ploughed on with some interesting diversions through holiday parks and back streets, never really quite knowing whether we were taking the right turn or not (hence the slightly longer distance). It also didn't help that both of our phones were low on battery, or unable to pick up signal to find maps...hey ho, we pressed on and after a lot of time on busy roads (yes, it's not all trail so beware of cars!) we eventually found some more well marked territory and pushed on to our destination. We had a few stops and eventually made it into Yarmouth at 9pm, only to be told that most places weren't serving food! We stayed at the Bugle Inn which was great, found a nearby pub serving good grub and headed to bed planning the day ahead after a bit of a sleep in.

The weather held off until after we arrived in Yarmouth, when it decided to tip down!

Day 2: Yarmouth to Shanklin (54km, http://connect.garmin.com/activity/311833212)

The day dawned beautifully bright after rain the night before. It was a tad cool and blustery, but after a (very) hearty breakfast - the first mistake of the day - we made the move on out to Needles, and then looked forward to a downwind day...

It was pretty straightforward to Needles, and we passed by a few other walkers and cyclists out and about early in the morning.

Marshall heading out to Needles

Some good single track running in the morning and then after a break about 90 minutes in we followed farmland and coastal track downwind for the afternoon. We stopped off at a Pearl centre (insert pearl necklace jokes here) and had the first of many drinks of Coca-cola. Coke, despite all the negative press, is a staple part of my running diet. It provides the sugar and caffiene hit I need, and I actually like the taste compared to the artificial gel flavours that are generated. I think I am in the minority with that compared to other runners...

Me, heading downwind towards Shanklin from the Needles

Our target for lunch became apparent, and with a quick phone call we confirmed a place in Lower Niton. We stopped for regular rests (every 90 minutes or so) and hit Niton at about 40km into our run for the day. Time to reward ourselves with a nice lunch and some cider. That won't be a bad idea, will it?

Not a bad idea, until we replace water with cider in our packs...

This was the biggest mistake we made all weekend. Funnily enough not the biggest mistake I've ever made when running long distances (think no food because I wasn't hungry, starting off too quick on an 80km run, running out of water between aid stations. I also ran this entire weekend with incredible chaffing on my lower back from my Raidlight bag and also from the inner of my Salomon running shorts. I basically bled for 2 days straight). We stayed away from fatty fried foods and went for fish, but this happened to be so lovely yet so rich, that our bodies couldn't process it in time before we started moving again. We also replaced water with cider for the 4 mile hop between Niton & Ventnor. Now, when running and your body can't process food it's only going one way. Back up. Which my lovely lunch did. And when the body is screaming out for help to process food, what do I feed it? Cider. An easy 4 mile trek across to the next stop in Ventnor became excruciating, and with another 4 miles on to Shanklin after that I just wanted to cry. We pushed on, as only idiots do, and Marshall (not suffering as much as I was at the time) and I arrived at the Waterfront Inn badly beaten and in need of water at around 5.30pm. Just in time for the FA Cup final.

Once we stopped running and my body recovered within 30 minutes, I was prepping for the next day. Marshall on the other hand wasn't having any of that. A much needed afternoon rest, a bath (separately) and some stretching later we headed out for a very low key dinner. It rained again that evening, after being so sunny during the day!

I later realised that both of us had actually caught a load of sun during the day despite cool temps. I noticed this when I was peeling skin off my forehead in a client meeting on the following Tuesday. Classy.

Day 3: Shanklin to West Cowes (37km, http://connect.garmin.com/activity/311833286)

The day again dawned lovely, although neither of us were in particularly good shape. We had a lighter breakfast than the day before, and started off at around 10 min miles which after a few miles became reasonably comfortable (and we ended up running faster than that for avg moving pace for the day anyway). We got moving quickly as we were aware of 10,000 charity walkers coming the other way. However, as it turned out they were bypassing the Coastal Path which gave us a bit more freedom and space.

Early morning climb out of Shanklin

We shuffled along well, and made pre-planned breaks. Finally the idea was coming together. I needed to exert more control over this running plan for the whole weekend, however my desire to 'keep up' with my quicker friend over-rided the sensible approach. We bimbled along well, stopping off in Ryde for a VERY light lunch and relied on our own nutrition and gels throughout the day. The path was much easier to follow, although after Ryde it became very boring as we followed the road. Despite that we kept our pace consistent and made it to East Cowes with plenty of time to spare before our planned departure. We took the floating bridge across to West Cowes and stopped off for one final pint before the trip home.

Unflattering photo, but very glad to get to East Cowes!

Again, the weather gods were kind to us all day but the trip back across the Solent was windy and wet. No idea how we escaped the whole weekend with not a drop of rain.

All in all it was a great experience, and I'd consider running it in one or two days in the future. Some big things for people planning to run IoW in the future:-
- The path isn't overly clear, you'll need guidance between Yarmouth & West Cowes for example - once it hits the road you don't always see the turn off points.
- However, it is easy to recover and you simply can't get lost. Keep the ocean to one side!
- The path isn't as well worn as we might've thought so sometimes you pick your own line
- Coastal erosion is incredible on the south side of the island, with lots of diversions in place. Be sure to keep clear of cliffs as it is very recent and ongoing
- It's easy to travel light, with plenty of places to pick up food & drink en route
- Accommodation is very welcoming, and food plentiful in the evenings
- Don't replace your water with cider
- Say hi to the loads of walkers on their way around the island!

Really looking forward to the next adventure. We are taking three days to cover the TNF Lavaredo trail in the Dolomites. We are running a week after the race, and staying up in the Rifugios overnight along the route. Can't wait to get some real fresh air and train in altitude again. Also want to get some serious hillage action in before then as it is very lumpy, with some 18,000ft of gain! Beats the 5,600ft along the Coastal Path...

Also out and about on the bike a bit now, as I have a 266 mile bike ride to complete in 24 hours in mid July (hence pulling out of the NDW100). It's not easy switching from running to cycling at the best of times, so I think this will involve some serious effort. Let's see how we get on, shall we?

Total stats for IoW:-
- 12 hours, 30 mins of running time
- Approx 120km of distance (some garmin silliness)
- Est average moving pace of 9.6km/hr (around 10 minute miles)
- 5600ft of ascent

South Downs Way 50 - Race Report

What an event. Some of the worst weather conditions that I have ever run in, and that is saying something after the snow and wet of the CCC in August 2012. I'm yet to see the photos from the race, but when I do I'll be sure to save and post them up.

Race day arrived with minimal fuss. Normally nervous, I wasn't expecting much coming off a solid base of 10 - 15 mile runs and not much else. I've been training faster than last year, but mostly as I have spent less time on the trails. I picked up two other runners, Tim (@jedirider) and George (@GeorgeKnights) from Clapham Junction and drove to the start line. Nice to share some good banter on the way down, and another great part of the trail running vibe. Generally the crowds are pretty mellow at these sorts of events, and this one was no different. I always check out what everyone is doing and wearing, and saw someone carrying sticks (knowing the terrain, they weren't going to be used!), and a runner carrying a spare pair of shoes (with rain coming, they'd get soaked!). A lot of people wearing compression kit, but as a firm non-believer I refused to budge on getting into that sort of stuff. It was sunny and I had my TNF CCC cap with me, but I didn't want to look like a knob so kept it in my drop bag for Eastbourne.

Chatting to Tim he made it clear his idea to get in front early and avoid any logjams. I decided to do the same and with the horn going off we made our way out of Worthing and worked up to the South Downs Way. I found the first 5 miles quite warm and stripped off arm warmers and gloves, but kept them handy as I knew what was coming.

Being guilty of going off too fast before (see: North Downs Way 50, Classic Quarter) I kept to a strategy of around 10 - 10.5km/h and running up as many hills as possible to keep all muscle groups moving. The first checkpoint was relatively straightforward 11 miles in, but I knew the pace was far too fast for people to keep up. I was averaging 11km/h at that stage and I know most people in that field couldn't run under 7 hours (although one could!!) I ran with a South African chap for a while (Doug Murray, who would later finish 6th in 8 hours flat) and we chatted. Very nice guy, and clearly aware his Hoka's weren't cutting it in this weather. He was too quick for me though and I let him go, occasionally catching him back up.

The second check point was only 5 miles further on at Saddlescombe and that was a nice break as the weather started to close. I walked the hill out and called my wife to say hello, keep her updated and also drop a tweet about how red hot the pace was! Even though people in front of me were disappearing off into the distance I knew that we had 33 miles to go so the race hadn't started. I knew the next part of the course well, and offered people advice on where to run. I hope that doesn't come across as arrogant, but I know from past experience a little help on where to turn is always very welcome! I ran a very strong section thanks to the walk, and kept up a good pace, arriving in Housedean around 4 hours or so. Coming in I found Tim and started chatting, but he didn't recognise me until we stopped! Nice of him - a lot of people say I'm forgettable and this just proves it ;-) A great stop in the shed as the weather came in, and got more food in me. This is something I need to do and spend more time at aid stations as I know it will help me towards the end. I even met (briefly) Richard Ashton (@c3044700) of TP 100 fame, and saw Graham Carter (@GrahamCarterGC) but wasn't really with it so didn't properly introduce myself...

Coming out of Housedean I was buoyed by the idea of the banter at the next station with Bryan (@bryanwe) who I bailed out on a SDW recce and also completely cocked up the TP100 thinking it was a week earlier than it was (in a way, glad I missed that!) Before that though was the first time up high with real battling conditions. It was very cold, wet but not as cloudy as it had looked from down below. I had a bit of a stitch at that stage from the food and drink, but again knew it was going to work out in the end. We climbed up immediately and I watched several people (Doug and Tim included) disappear off into the distance. There was a cluster of runners in front that I wanted to pass and would have a chance later. Stats say I was in 12th place at Housedean, but managed to lose a couple of places along the way. I had Tim in my sights, but my strategy of running my own race meant that I kept my distance, enough so that gates would close before I arrived etc. Tim knew what I was up to, and later we discussed it as a strategy he uses as well, so it wasn't about being rude but just being in my own zone. We arrived into Southease together at 34 miles and saw Bryan. Again, I wasn't recognised so that kept me in high spirits :-( Isn't my accent enough? I hung about a bit there while Tim ran off again in front of me, and I put my jacket on. I had arm warmers back on and gloves but it was getting cold. It was about to be proven as a very smart decision.

The climb out of Southease was the one I looked forward to the least as I knew it was never ending. I walked the climb there, arriving and thinking that Tim had accelerated out of site (in fact he was now behind me taking the wrong turn!) I then took a slow job as the cloud descended and I came across countless groups of DoE kids out in some terrible conditions, maps out looking lost. They were on the trail so they were OK. It was a really long slog here as the terrain continues ever so slightly up, and it was just sapping energy into the wind and rain. My hood was flapping in the 20 - 30mph winds, and rain was forcing my eyes shut. I stopped at a carpark for a gel (the only one I took the whole race, the rest I did on real food) and kicked on, with no idea who was in front and who was behind. Head down I continued, having run this leg last week with Marshall. However, I found myself down a track as the cloud cleared and staring at a scene I hadn't seen before, with no Centurion Runner tape in sight. What to do! The trusty Samsung came out and google maps put me in the centre of Brighton. I certainly wasn't there, so accepted defeat and headed back up the trail to find another DoE group of kids who were also lost. Thankfully someone else arrived to say we were all in the wrong place and to head back up. I kicked on and found another runner coming down, I've also read the winner took a wrong turn as well so I was in good company. This diversion cost me 16 minutes though. What it did was galvanise me and I picked up the pace from there on in to Alfriston where I came across a large group of guys asking why I was behind them when they knew I was in front. It was all so confusing.

More food in Alfriston and I knew the last section well, and that it was 12km only. I walked the climb out as I knew I would need strength to kick it home. The wind was incredibly strong and I gave up protecting the shoes from puddles and just dug in. I was making good time, and picked off a couple of runners before Jevington. There I could see a group disappearing off out of site (I think Tim was in that group), a quick pit stop then up and out the climb which wasn't bad, and I ran about 80% of it. There was a guy in front of me who I helped out with the final turn down onto the streets of Eastbourne and then kicked on at 12km/hr home. Not quick, but 78km and 8 hours and 15 mins in that was a handy pace!

Coming to the finish line I had heard the race organiser say we had to run a 400m lap, but I thought it was a joke as everyone laughed. However it wasn't a joke...Tim had just finished and cheered me in and I crossed the finish line in 8 hours, 26 minutes and in 11th place overall. I walked across the line and actually felt OK. I had the best shower I had ever had, had a longer chat with a few guys like Doug and Richard, before taking the shuttle back to the car. We had no idea where George was but a text later we knew he also had a stonking run in 9.12. In fact he was coming into Eastbourne as we were leaving to get back to the car!

The legs siezed up and there was good chat in the shuttle back. All in all a great experience but everyone was amazed by the conditions. A few people with hypothermia and also a search and rescue mission until midnight on Saturday gives you an idea of what it was like. The trail itself isn't that tough, but one wrong turn that looks oh-so-right and apparently you end up in the middle of Brighton...the big test is will I be on the start line in 2014, and the answer is a definitive yes! I imagine this race will sell out quickly next year.

A big thanks to all the organisers. If you are reading this (I don't know who does), I can strongly suggest Centurion Running events as worth doing. So well organised, full of support and just great people to meet along the way. The final times are here: http://www.centurionrunning.com/live/2013-sdw50/

My final stats are:-
81.21km (diversion!)
8.26.16
11th place (200 entrants, no idea how many started, finished)
5387ft of climbing (we were told less, Garmin wrong?)

Here is the journey! http://connect.garmin.com/dashboard?cid=4282646

2012 in Review

So thanks to Piktochart.com for this wonderful software - will be using this a lot more in the year to come. Just some basic analysis of runs this year. Until I work out how to export all my Garmin activities I'll leave my analysis at just this...