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...

Hello

I don't expect anyone to read this, but just in case someone randomly stumbles across this page it has been set up to document a few of my 'adventures' that I have planned for 2013 (and maybe beyond).

There are three adventures planned this coming year, but I haven't quite yet finalised them. I guess the job of the blog will be for me to write these plans up and then document them as they happen. I just hope I remember that I have this blog to do it!...