Saturday, 25 February 2017

Hardmoors 30 report

Well, it's a good job I run faster than I blog!

As reported previously, my focus for this year is the Hardmoors Grand Slam series. This should give me a season long focus with the H30 on New Years Day, the H55 in mid March, the H110 in early May and the H60 in September. I'm also trying out a radically different training programme this year which I've managed to periodise around the Hardmoors series and the TDS revenge mission in August. I'll put together a review of the training later in the year when I've had the chance to see if it works - watch this space.

What I can report is that the initial period of training, which involved lots of short interval training sessions (3 minute reps) worked a treat for the Hardmoors 30 on New Years Day.

Now, this was the first time I have raced on NYD since I used to go to the Lyme Park orienteering score event near Manchester 35 years ago.... blimey, that sentence alone makes me feel old! This time, we were staying with friends near Yarm and enjoyed a lovely meal and get together with family and friends, including some seriously competitive Scalextric racing. After seeing in the new year, I bailed on the party and tried to get as much sleep as possible before an early start to cover the hour drive to Robin Hood's Bay.

Once registered, I went for a proper warm up as I knew it was a fast start along the old railway to Whitby. After my recces of the course in October, I felt I needed to be careful on this initial section as it would be easy to hammer along on the flat and then struggle on the coastal path. I know I'm better on the rougher/muddier trails and wanted to make the most of this, so I set myself a pace limit on the railway of 7:30 minute miles. I did find my self bettering this at times and just took the foot off the gas, letting those around me push on, trusting that I would make time after the first checkpoint. After my initial block of speed work training, I felt pretty comfortable on this first 6 miles but was pleased that I kept my discipline and stuck to the race plan, arriving at the Whitby checkpoint in about 6th or 7th place, about 3 minutes down on the leaders. A quick refill of the drinks bottle to top up with Mountain Fuel and I was away.

As soon as I left the checkpoint and ran down into Whitby, my race focus changed. This next section, back towards Robin Hood's Bay along the coastal path was where I wanted to push the pace. I had made a late decision to race in shoes with a more aggressive tread pattern (Merrell All Out Crush) which would be less comfortable on the stoney railway path but much more stable on the mud. My racing mind-set, grippy shoes and strong tail wind combined and I flew along, constantly making progress on the leaders, eventually catching David Smithers, Ross Bibby and Jerome McCulla about two thirds of the way back.

It was now decision time. At that moment of the race, I was running quicker than the others, due mainly to the extra grip I had in the mud and, as I saw it, I had two choices; I could push on and try to build a couple of minutes lead before we headed back onto the railway path again or I could sit in and take a mile or two to regroup after a fast section. I knew that the others, particularly David, would be faster along the railway and I just didn't fancy being the hare, putting that extra pressure on myself. Instead I felt I should wait, see how well I could hold on along the next long flat section before the turn at the south end of the course when we would once again be back on the muddy terrain. If I could stay in touch, I felt I had a chance.

In the last mile before the checkpoint, back at the start again, David used his considerable flat speed to open up a gap, but I was happy to take it steady into the checkpoint where I took Tracey by surprise, being at least 10 minutes quicker than I thought I'd be. A quick bottle swap and resupply of nutrition and I was away in no time. During the race I was trying out a new product from Mountain Fuel, the first time it has been used in anger and, while it is still in development, I can report that it was so easy to use and kept me topped up, even at the relatively high intensity of this 30 miler.

After the checkpoint, the dynamics had changed slightly with David bombing off into the distance and Ross and myself setting off in pursuit. It's a long, fast drag all the way down the railway, past Ravenscar and on to the turn at Hayburn Wyke and I slowly started to pull away from Ross a little but to give some idea as to how fast and strong David was, three hours into the race I was running at 6:45 minutes/mile and David was running out of sight, building up a lead of 4 or 5 minutes - seriously impressive.

At the turn, I still hoped to mount a challenge and drew on the memory of how I managed to catch up on the section from Whitby, setting off with purpose. I kept looking ahead to try and catch sight of David but his speed and the nature of the course meant that I never saw him. Looking back, one thing I am really pleased about is that my mind stayed set on trying to catch first place and never settled on trying to stay ahead of third; I like that positive attitude.

It was lovely to run back through the checkpoint at Ravenscar, to be able to shout encouragement to those who were setting off on the loop I had finished and to get that same buzz back from them. One last push over the last 4 or 5 miles to the finish, still with the thought that I might be able to catch David. I knew we had just two more of those leg sapping steep drops and climbs along this section and I tried to run as much of the climbs as I could but I finally felt I was slowing down a little.

When I dropped down into Robin Hood's Bay, I was surprised at the number of people milling around which had it's positives and negatives. It meant that the runners had to weave around quite a lot avoiding children and dogs, but on the plus side I felt that I had to save face and run all the way up the hill to the finish. Job done.

In the end, David had a comfortable win, 4 minutes ahead, an superbly strong runner and an amazing turn of pace along the second section on railway path; chapeau! I finished a couple of minutes ahead of Ross.

Prize giving, with race director Jon Steele

I have taken so many positives from this race. Racing at that kind of pace at the head of a race suggests that the first block of training has served it's purpose, more of which at a later date. My hydration and nutrition were spot on, even at that relatively high intensity where more and more blood is diverted away from the digestive system to supply the demand from the muscles. I managed to be the first finisher in the Grand Slam, so I have a narrow lead in that competition after the race that, I feel, suits me least.

There is that small niggling doubt that I may have taken the easy option mid race when I could have pushed on and taken the race by the scruff of the neck as David did; he got the rewards and I got second. Seeing how the race panned out, I don't think it would have made any difference, David was the fastest runner in the race, but you never know.

As ever, the organisers and marshals were amazing all day long, everyone was feeling the Hardmoors love :-)

Monday, 19 December 2016

TDS therapy

Sooooo, the time has come to get a few thoughts down on what went right and what went wrong in the TDS during the summer.

Feels a bit like this.....

I felt really confident on the build-up to the race and was definitely looking for a "racing" performance, not a "just enjoy the day out" event. However, right from the start I just felt that I had nothing in my legs, within 3 hours I was pretty wrecked, by 4 hours I was sitting down in an aid station contemplating a withdrawal.


I stayed at the Col du Petit St Bernard for about 25 minutes, feeling very sorry for myself but managed to get some liquid in me. Looking at the next leg to Bourg St Maurice, it was downhill all the way for about 15km, so I thought I'd give it a go. After half an hour I thought I was starting to turn things around, but as I dropped further down into the valley, the temperature went higher and higher, reaching somewhere around 38 degrees in the town centre. By the time I reached the checkpoint, I could hardly walk in a straight line, felt dizzy and was vomiting. I lay down for half an hour but just couldn't cool down and began to realise that going on to the next climb had "helicopter evacuation" written all over it. I met up with a couple of other runners, Noel and Sandy along with their support crew, and these folk really looked after me, but I was a lost cause. I rang Tracey (first time ever in a race) and had a good chat with her, but I was in a real mess and knew that there was only one option. After something like 90 minutes in the checkpoint, I finally withdrew from the race. It actually felt like a relief at the time and even now, after all this time, I do not regret the decision. A couple of days later, Tracey and I met one of the ladies that helped me get back to Chamonix. She commented that she works in a hospital and has seem quite a few dead bodies, most of which looked much better than I did during that time in Bourg St Maurice. I wish I had some video footage from that time to see just what a state I was in.

On the Bus of Shame - a broken man

I feel that I got lots of things spot on in my preparation, but after some deliberation, I know there are certain points I have to address if I'm going to go back and get revenge on the course.

My general periodisation for the year worked really well. In 2015, I felt that I was a little jaded by the time I got to the Lakeland 100 in July and the TDS was a full month later. With this in mind, I held myself back in training over the winter, not really pushing training until I was nearly into March. This paid dividends as I felt like I was kicking on with my training as summer approached.

I got in lots of big climbs, mainly using Skiddaw and Blencathra, regularly doing double and triple summit visits in one session, always using poles, getting to the point where I was really comfortable with them.

I had my kit totally dialled in Click here.

Kit check

When we arrived in Chamonix, two and a half weeks before the race, I felt really fit and raring to go. I had planned three specific training runs to do in those first few days. Two power hikes up to around 2500m with an easy run down, just to get used to some altitude, plus a recce of the route from Les Contamines to the start of the last climb. Again, I felt great on these sessions Click here.

The final climb - Col du Tricot

Even standing on the start line in Italy at 6:00am, I still felt supremely confident - so what went wrong?

Start in Courmayeur, Italy
The majority of the answers keep coming back to the heat!

When we first arrived in Chamonix, it was hot but not ridiculous. I was powering up the mountains and feeling good. For the next three weeks it just got hotter and hotter and, thinking back, I was always struggling to get on top of my daily hydration, probably putting myself further and further in debt. As I was tapering after those initial training runs, dehydration was never really a problem, but I was obviously getting into a state of general dehydration.

To compound this, we spent way too long out in the heat of the day going for long walks, exploring the valley. I'm not a professional athlete, this is our main holiday of the year and we love exploring. But again, 3 to 4 hours every day in the heat must have had a cumulative effect, slowly sapping my power for the race.

I think I left a bit too much of my preparation to the day before the race, spending a lot of the day faffing around, getting everything ready when I should have been sitting with my feet up, relaxing. Looking back, I was definitely using up nervous energy. This is purely a logistics error and it's bloody annoying to make it!

All of this could have been irrelevant with regards to getting round the course if I hadn't been so bloody minded at the start. What I should have realised, very early on, was that it was not going to be a day that I could race round one of the toughest ultra courses out there. I live and train in the wettest place in England and to try and race in that oppressive heat for the best part of 24 hours was suicidal - and so it proved. What I should have done was re-evaluate my goals for the event and gone for the "enjoy the day out" approach instead of racing. However, I had spent six months training to race this time and my brain was too stubborn to let go of that. I told myself, early on, that I was feeling like crap because it was so early in the morning and I'd only had a couple of hours sleep - keep pushing through it and you'll be fine #fail.

 I feel that I have taken a lot on board from this experience and am determined to go back and get a TDS finish to my name. I have no problem with any person beating me but I hate being beaten by a course. So, I have just entered the TDS for 2017 and will be keeping my fingers crossed for the ballot in January. Significantly, I have decided to do my racing in the UK next year, having a crack at the Hardmoors Grand Slam, leaving a TDS finishers gillet as a target for Chamonix. Sounds like a plan.

Monday, 15 August 2016

Training in Chamonix

With a week and a half to go, I have now finished my training for the TDS race and am switching to taper mode. For once, I feel ready to taper and am looking forward to easing back.

I planned three main sessions for Chamonix. I wanted to get up to 2500m altitude a couple of times after suffering a bit at those heights in the UTMB race two years ago and I wanted to have a look at the course over in Les Contamines which is, hopefully, the area where I will be going into the dark. That means I will have recced the final 4 hours of the route.

If you are sitting in the UK watching this video, probably in the chucking rain..... sorry ;-)

Wednesday, 3 August 2016

TDS kit vlog post

I thought I'd try a different way of presenting things today.

As I'm about to head out to Chamonix, I've started to put together my kit for the TDS race and had the idea of doing a vlog (video blog) to explain what I'm taking with me during the race.

If I'm happy with the results, I may do something similar with regard to nutrition, drop bag kit and whatever else takes my fancy.... watch this space.

Saturday, 2 July 2016

Every day is a school day

So, I've been umming and ahhing for a few weeks as to how to go about writing a report on the Keswick Mountain Festival and the 50k trail race.

I was really keen to have another bash at this race having enjoyed the event so much last year. Being able to run in a big event in my own town is just too good an opportunity to pass. The whole weekend took on a special importance a couple of months before, when I was asked by Berghaus, in conjunction with Mountain Fuel, to do a talk during the Mountain Festival; something along the lines of an introduction to ultra running, or as I see it "what I wish I'd known five years ago".

In preparation for the presentation, I spent a good few hours at various times being filmed on the trails and fells around Keswick, with a film put together featuring a few local athletes and our playground. This was played just before the talk and seemed to go down well and acted as a nice introduction.

Berghaus shoot (James Appleton)

I was a little worried that, with a time slot of 3:45pm on the Friday afternoon, there might not be many folk there for the talk (Tracey agreed to come so there would, at least, be someone there). I needn't have worried; it was a full house, with some even sitting on the floor.

Talk in progress (James Appleton)

It was tricky to know how to pitch the talk. sitting in front of me were some runners making their first attempt at an ultra in the 50k race that weekend and others who have won 100 mile races; a potentially tough gig.

Anyhoo, it seemed to go down really well, lots of questions and, in fact, I stayed around outside the tent for another 45 minutes chatting. The area of most interest was the core conditioning that I've been doing all winter. We even did some demonstrations on request.

I must admit, despite standing up in front of people every day for my job, I got a real buzz from the whole event and would definitely jump at the chance to do something like this again.

Tracey and I spent most of the weekend at the Mountain Festival, which has grown into a spectacular celebration of all things mountain. As well as Friday evening for the talk, we spent most of Saturday afternoon on site after I went down to register for the race and, finally, I arrived at 5:30am on Sunday for the 6:00am start and left the event at about 7:00pm on the Sunday evening. The weather helped; the views from the event site down Derwentwater were just stunning.


In last year's race, I ran a very conservative first half and smashed the second half, but gave myself just a little bit too much to do and finished second, just over 2 minutes down in 5:08 hours. As I have documented previously, I have held back the training so far this year with more than one eye on the TDS race in Chamonix at the end of August. it would be interesting to see what shape I would was in after running just four days per week in training. I hoped to be able to run a smidge quicker than last year but wasn't sure if that was realistic or not.

The field was stacked, including UK champions Donnie Campbell and Beth Pascall. I generally know my place in the pecking order, but I still hoped to go out a bit faster than last year and see what happened. From the start, the pace was frantic to say the least. I was 7 minute miling and the leaders were waltzing off into the distance - this could have disaster written all over it for me. I thought I was easing back, but the GPS data says otherwise.

My nutrition plan was to use Mountain Fuel Xtreme energy drinks throughout, supplemented with some fruit bars and pancakes during the first half, with a homemade gel in a soft flaks for the second half. I've had some good training runs with my homemade gels (based on some pureed fruit, Mountain Fuel Xtreme Energy and Morning Fuel), also using one during my win at the Kielder 80k, so I was confident with this for the final few hours of the race. However, after about an hour, I felt in the pocket of my race vest to find .... nothing! Disaster - the soft flask had bounced out somewhere on the trail and my nutrition plan had fallen out with it.

I've been running/racing/training since I was 14 years old, I teach A-level psychology, I teach A-level sports psychology, so how come I dealt with this incident so badly? As I think back, I seemed to panic and, for some reason,  put the hammer down for the next hour or so. The only thing I can liken it to is when you fall in a shorter, faster race and, with the rush of adrenaline, go full gas to catch up again.

Going full gas! (Rupert Bonnington)

What all meant was that I was constantly gaining time on last year, but wasn't thinking about how this might impact later in the race. To put it simply, I didn't deal well with the incident from a psychological point of view, which, to be honest, really rattled me for a week or so. During the race, I just tried to fuel myself from the drinks I had with me, making no effort to try the food at the checkpoints. So, as I look back in the cold light of day, the inevitable drop-off in performance that came over the final hour and a half, was catalysed by the speeding up after dropping the bottle and the refusal to adapt my fuelling strategy - both should have been dealt with much more efficiently.

The upshot was that after being around 6 minutes up on last year's time, I ended up finishing in 5:21 hours, some 13 minutes slower (losing 19 minutes on last year's pace over those final stages). I still managed to dig deep and finish in 8th place, so not disastrous, but not quite what I wanted.

As you can tell, I'm disappointed with the outcome and the way I dealt with the whole situation, but I feel I have learnt from this and will be better prepared to cope in the future. I'm certainly going to run through more scenarios of what might happen and how I might deal with them - good psychological preparation.

Interestingly, I have been absolutely loving my training since the race. I always intended to ramp things up after this race and have my mind firmly fixed on Chamonix. Perhaps this was just the kick up the back-side that I needed at the perfect time. I'm now clocking up 10 to 12 hours of training per week (which is a lot for me) and am coping well. Bring it on ;-)

Saturday, 14 May 2016

Kielder 80k race report

After six years of rocking up at ultra races, I can finally pen some thoughts on a WIN :-)

It's been an interesting winter with regards to preparation for the season, with experimentation on a number of factors. I've had a long delay in the start of my running training with the hope of peaking at the end of August, there has been the new focus on core and strength exercises, I've been playing around with the concentrations of the Mountain Fuel Xtreme Energy drinks, introduced sweet potatoes to my race food and started mixing my own gels.

At this point in time, I've no idea whether any of these factors has contributed through some marginal gains, but who cares, I've got a win.

What I do know is that I have enjoyed checking out the trails round Kielder. This is a new race to me and, with any new race, I try to take the opportunity to recce the course. Four trips up to Kielder gave me enough knowledge to know how to pay out my energy on race day with the most important point to note that the tougher running came in the first half of the race, with some seriously fast tracks in the final few hours. This blog is not the place to dwell on the various navigation mistakes I made on these recces - what happens in Kielder, stays in Kielder!

4am in the campervan, the alarm goes off, I pull back the curtains and can't see out. Two inches of snow at low levels, six inches on the fells. This could make things interesting.

For the first hour and a half loop to the Kielder Castle checkpoint, I settled in with three others, forming the lead group. It felt like a good but comfortable pace. After a bit of chatting, we sussed out that Jacob and Hugh were on the 100k event while Jon and myself were in the 80k. So at this point, at least, I had an idea of who I was up against.

We all arrived together at Kielder Castle, just a quick refill of a bottle and we were all away, ready for the next three and a half hour loop over the higher and rougher terrain. The snow had not been an issue for the first section from the start, but now it became a significant variable. As we climbed, the snow became thicker and the visibility became less. I was starting to think that safety in numbers might be the order of the day over the fell section so I tucked in with Jacob, Hugh was a few paces behind and Jon was just drifting out of sight, depending on the visibility. I had already got my compass and map out, but the course markings were just about close enough together to see us through the open fell section.

As we came back into the forest, a slight rise saw me open a small gap on the others and I thought I'd push on a bit here. I wouldn't normally open the gas this early in a race but I was concious of the fact that my strength is on the rougher ground and I felt I should try to take advantage of this. I had no idea how far back Jon was; the trees prevented any long views back, so I had to presume he was just out of sight. I made good use of the steep climb to Three Pikes and the (very snowy) single track to Grey's Pike and opened up a lead. In for a penny, in for a pound.

Photo - Ian Mulvey

Coming back to Kielder Castle, I thought that if I could get in and out before the next runners arrived, it would give me a psychological lift. The marshals were great and you know you are getting the star treatment when the race directors (Ian and Paul) offer to sort out your drinks bottles. Within two or three minutes I was on my way with no sign of any other runners.

I had taken my jacket off on the way into the checkpoint and spent the next 30 minutes regretting that. My fingers, in particular, went really cold and I struggled to sort out food so just relied on some drink for a while. I went through a bit of a low for this period but, as the sun started to warm me, I perked up. This section takes about two hours and brings you out at the dam, at the other end of the lake. I must admit I spent a lot of time looking back over my shoulder, trying to get a gauge on how much of a lead I might have but the terrain never really allowed a good view.

Photo - Ian Mulvey

Finaly, just as I was entering the checkpoint at the dam, I was joined by three other runners; Simon, Mark and Ryan, who were the three leaders of the 50k race which started some hours after us. This was going to make the final couple of hours interesting, as the one part of the course where I could get a good look back was round the cycle path round the lake all the way back to the finish, but I would have no idea whether those chasing me were in the 50k or the 80k. I basically told myself that if you wanted to guarantee the win I would have to assume anyone might be chasing me down so I'll just have to try and stay ahead.

I tried desperately to hang onto the three leaders in the 50k but that was never going to happen and they drifted away, chatting and smiling. I then spent the next hour and a half looking back over my shoulder and kicking myself up the backside every time I felt I was easing off - not easy to do after all that running. It was definitely a grind compared to the bounce I had for a lot of the day, but a grind proved to be enough to hold off any others and I crossed the line in first place in about 8:45 hours - happy bunny.

In the end, I had over an hour on Jon in second place, but I wasn't to know that and it was pleasing that when I needed to dig in I was able to push myself over the final 90 minutes or so. So, after coming so close to an ultra win at the 2014 Osmotherley Phoenix, I had finally claimed a top spot. OK, so it wasn't the UK Ultra Championships with a stacked field, but I just wanted to be able to say I had actually won one of these bloomin' events. Job done.

I've done a couple of the High Terrain Events races and have enjoyed the relaxed atmosphere and personal touches from the team in charge. You feel like you are a part of the event and not just a number on the entry sheet and the race directors are all very sociable with the runners, regardless of where you appear in the results. It seems that many first time ultra runners are doing their events and I get the impression these runners are getting a positive experience. Long may that continue.

Wednesday, 6 April 2016

Pre Kielder 80k Ultra

So, this weekend is the High Terrain Events Kielder 80k Ultra, which will be my first race of the year. Unusually, I'm not really sure what kind of shape I'm in as I line up on the start line. I took a long break from running training at the start of the winter and only really began this year's build up at the start of February. Normally, at this time of year, I would have had four steady months of training in my legs rather than the eight weeks at present. Those eight weeks have only averaged about 40-50 miles per week over just four runs. However, I have had a longer period of core conditioning, something new to me, and also had a turbo session each week on my bike.

My hope is that, after the Kielder race, I can slightly ramp up the training (hence the easier/later start) towards the Keswick Mountain Festival and then again kick on to the TDS in Chamonix in late August. With this kind of periodisation, I have to accept that I will not be at my best this weekend (there is, hopefully, more to come) but I have to admit that I feel ready to race and I'm looking forward to seeing what difference, if any, the core work has made.

Kielder Water

I've had a few trips up to Kielder to have a look round the course. It's very fast, on really good tracks apart from one loop which has some good off piste fell/marsh/bog sections - something to suit everyone.

So, I suppose I'm looking for a good solid performance, having some strength in my legs over the later stages, I'm trying a couple of nutrition ideas in a race for the first time (thanks to the guys at Mountain Fuel for the advice) and really want to enjoy the experience to further fire up my mojo for the next stage of the year. We shall see.

Whilst training with Rupert from Mountain Fuel earlier in the week, we did a bit of filming and I put together this short clip. It's a shame that my (free) editing software and old computer can't make full use of the mega HD of the camera, but you get the idea of the gorgeous trails on my doorstep.

Sunday, 20 March 2016

Mom bullied me into this one!

You know it's been a long time since you posted when your mother starts to complain about the lack of blogging updates.

Yes, it has been a ridiculous length of time since I posted, but I have got an excuse; I've been lazy. More seriously, I think the immediacy of Facebook and Twitter leaves blogging for a different purpose.

Anyhoo, to bring those three people who are interested back up to speed, I lost a bit of mojo after the Lakeland 100. I promised myself a couple of weeks recovery time but two became three..... well you know how it goes. Fortunately, I had a two week holiday out in Chamonix to re-ignite the fire and enjoy the atmosphere of the UTMB week. What a great time we had! We saw the winners of every race during the week and all this was with the backdrop of a two week heatwave. I didn't even have any pangs of jealousy as I never intended to race but I did make the decision that I want to go back this year and have a blast at the TDS.

Xavier Thevenard winning UTMB

Like a child in a candy shop, I went a bit crazy on the first day. A couple of hours doing some upness followed by a kamikaze drop left my quads trashed for the next few days. Eventually, I got back in the swing of things and even did some recceing of the last few hours of the TDS course.


I came back from Chamonix in pretty good shape and had the Lakes 3x3000 80k in October to look towards, unfortunately, I just seemed to hit a wall once the new term started. I managed to do some training at weekends but nothing really during the week. I just felt jaded during the week but then quite enjoyed my weekend adventures. It got to the point where I wouldn't have been bothered if the event had been cancelled.

In the end, I really enjoyed my day out at the race. It was good the get my competitive juices flowing again. I tried to be sensible and get to the top of Scafell Pike without using up too much energy. Once on the rough ground, I ran with Sarah Morwood who was leaving most of the field behind. I opened up a gap of a few minutes on the long and, at times, technical descent from Scafell Pike and it pretty much stayed at that distance for the remaining six hours of the race. I must admit, I did feel like I was being hunted for all that time but I was pleased that I managed to stay ahead, especially when I later found out just what a fantasic year Sarah had in the build up. I'll just say ..... Great Britain international and leave it at that!

Prize giving for 4th place

During the race, I stubbed a toe three times, continued racing for 60k and discovered, after an X-ray the next day, that I had in fact broken it - go adrenaline!

After the event I just felt that I wanted a really good break with no pressure of training, so for the next three months (yes, THREE months) I just went for a run if I fancied it and the weather was nice, if I couldn't be bothered I didn't bother. I did spend one day out acting as a guide on one of the Lakeland 100 recce events which was fantastic, running from Coniston to Buttermere.

So let's have a word on this new season. I put my name in the hat for the TDS in Chamonix at the end of August. Now, this race has never been over subscribed; you put in an entry and you get a place - simple. So Tracey and I booked our accommodation early, only to find that there would, for the first time ever, be a ballot for places. That meant a few nervous moments waiting for the draw but all came good; I got my place. The season is now built around a peak at the end of August.

There is a mantra that says something about training the same way will get the same results. Although I am getting on a bit, I still feel there is life in the old dog yet, so I'm still looking for ways to progress and, after some conversations with Lakeland 100 winner Paul Tierney, I knew what my focus was going to be - core strength and muscular endurance. What tends to limit my performance in the latter stages of an ultra is rarely cardio-vascular related, yet I spend most of my time training that system. What slows me down is failure or degredation of the muscular system.

To that end, I worked with Paul and his partner Sarah McCormack (check out both of their palmares) to bring their exercise class, Missing Link Fitness, to Keswick. To sum up the approach, I have copied this short paragraph from the website

We believe that the human body is designed for being active within its natural environment for most of its waking life. It expects to be used for a diverse range of movement patterns, such as climbing, balancing, jumping, running, crawling and manipulating objects.  Before the advent of modern civilisation, all humans were professional athletes, relying on their strength, skill, speed and endurance to survive in the wild.

I'll be honest here - I was crap! Over the weeks, I slowly started to improve and could see the benefits. Then, disaster! Storm Desmond not only trashed our beautiful town, but also decided to wash away the main road between Keswick and Ambleside, meaning Paul and Sarah couldn't get here. So, since December, I've been doing my own adapted version, trying to do one longer session of 45  to 60 mins and a shorter session of 15 to 30 mins each week. It is slowly getting easier and I think I can feel the difference already and, quite surprisingly, I'm enjoying it.

The TDS is at the end of August, so I'm trying to plan things carefully and build fitness through the year. To that end, I only started running training about six weeks ago and am limiting myself to four runs per week up to now, supplemented with a turbo bike session and the core strength/movement work. This adds up to a decent week of training but I don't feel like I'm pushing it yet - hopefully lots more to come.

I'm also tinkering around with some more nutrition variations with the help of the lads at Mountain Fuel, already thinking about what I might be able to do in the TDS.

Spring has sprung :-)

So that's kind of where we're at for now. First race of the year will be the Kielder 80k Ultra in three weeks time. I've had a look round most of the course and it looks very fast apart from a four hour loop on the fells, so it will be interesting to see where I'm at come race day, but I'm trying to remind myself of the bigger picture.

Friday, 14 August 2015

Supporting C2C cycle ride

Well, I'm back in the land of runners again after a nice break post Lakeland 100. I totally switched off from running for a week and had a good recharge, physically and mentally, and since then I have just been doing some steady running, keeping my heart rate at a very comfortable level.

We did get away for a few days in the camper van and enjoyed some great weather over in Filey which gave me the opportunity to have a run on the final stages of the Hardmoors 110 route.

I have decided that I'm going to stay in this easy mode for another week so that when we go out to Chamonix next week I will be in a position to make the most of the trails out there. It is strange to say this, but I felt that I missed out on the trails in the Alps last year as I was resting before the UTMB race, so this time round, as we are there to spectate (and drink cappuccinos), I am intending to make the most of the awesome trails.

Although this is primarily a blog on running, I have to post a massive congratulations to my step-father, Paul, who has just completed the C2C cycle ride in only 12 hours. He has acted as support crew for me on many occasions and it was great to be able to repay him with road support for his adventure. It was not without drama as his rear gear cable snapped just before Penrith, but I zoomed ahead and primed the mechanic in Arragon's cycles to be ready for a quick repair. To be honest, Paul didn't take much looking after and Tracey and I just seemed to spend the day driving round some wonderful countryside, drinking cappuccinos and hot chocolate and occasionally telling Paul to drink a bit more. Apart from getting up at 5am, it was a fairly easy job. Not bad for a 68 year old!

I put this video together for Paul but thought I'd pop it on here too - it might inspire a few of you to have a go at the challenge.

Friday, 31 July 2015

Lakeland 100 race report

The Lakeland 100/50, since it's first running in 2008, has grown in numbers and prestige, and rightly takes it's place as the UK's premier mountain ultra race. I've now run the race twice and watched once, seeing the race atmosphere grow from year to year. There is such a great buzz surrounding the event; from the pre-race social media frenzy to the moment you grudgingly drive away from the camp site on Sunday afternoon.

I had some great recce runs on the route (with John, Jonny, Marco and Rick) and felt really well prepared physically and confident in my ability to run the whole route without need to look at a map.

John and Jonny arrived in Keswick early on Thursday evening and we spent the night talking about the race and enjoying a lovely chicken lasagne (thanks Tracey). All my kit was packed ready for the drive down to Coniston the following morning. I find it interesting how little you pack when you have to carry everything yourself in the race (plus one drop bag) compared to the ridiculous amounts you throw into the car for a supported race like the West Highland Way Race.

We headed down to Coniston mid-morning, hoping to avoid any queues for registration and wanting to start soaking up that electric atmosphere. Within moments of arriving I was back to being either "John's mate" or "The guy in the videos" - well, I suppose it's better than just being a number. Then I registered and was number 296 ;-)

It was lovely spending a few hours chatting to friends and putting faces to social media friends. I even had a chat with a couple of runners over from America who introduce themselves after recognising my voice from the videos John and I made during our recces of the route in 2012. It was surprising how quickly time passed and before I knew it we were making our way into the pre-race briefing. I thought I was fairly calm until I came out of the briefing with race director Marc Lairthwaite whipping the runners into a frenzy - thanks for that.

Myself, John and Jonny pre-start. Photo Rick williams

Then suddenly I found myself on the start line. Time to put this plan into action.

It was no secret that I wanted to get back to Coniston in under 24 hours, I felt I was in good enough shape to do this but needed to put my game plan into operation. A disciplined start was needed, particularly as  the first three legs are relatively runnable. Although I have been training recently with a heart rate monitor, I decided not to wear one for the race and just run what felt like a comfortable pace. The Walna Scar Road is a perfect opening trail; not too steep and nice under foot and I felt great as I topped over the col and started the descent to Seathwaite (CP1). A nicely uneventful first leg.

A couple of miles after the start. Photo Debbie Martin-Consani

In 2012, I found myself in an early dark spot on the second leg, but this time I was skipping along nicely, enjoying the improved path alongside Grassguards Gill and through to the col below Harter Fell. One part of my game plan was to run well on the rough rocky sections. I have identified this as one of my strengths and figured I would play this card as often as possible, meaning I could conserve energy on the big climbs as I would be able to make time on the rough stuff.

I arrived at Boot (CP2) roughly on my expected time, but feeling great and, once my bottle was filled with water, I was on my way, running most of the way through the woods out on to the fells towards Burnmoor Tarn. I slowly caught up my friend, Dale Mathers, little knowing that we would be running together on and off for the next 16 hours. Once again, the sunset over Burnmoor Tarn was stunning, almost worth the entry fee alone with the surrounding fells basked in a red glow.

I knew that I would be turning my head torch on somewhere near the top of Black Sail Pass so wanted to get some warm food in me before night drew in. As I came into Wasdale (CP3), I was met by a club mate, Steve Angus, who informed me that another team mate, Andrew Slattery, was well up the field in 4th place (even though he had been suffering with illness in the build up to the race). I knew I was feeling good and took great pleasure in stuffing some soup and bread in.

The long climb to Black Sail Pass seemed to go without stress and I picked a great line down the technical descent into Ennerdale. I had only had the head torch turned on for 20 minutes, but on the climb to Scarth Gap I felt that my legs were losing power - I was putting in too much effort at this point in the race. At this point, I was just allowing myself to be dragged along by Dale and was glad to get onto the rough path down to Buttermere as it gave me an excuse to slow the pace down, hoping to recover somewhat. Unfortunately, once on the flat path along the lake, I was back to the struggle and to compound matters I started to feel a little nauseous. This was not part of the game plan, especially this early in the race.

At Buttermere (CP4), I managed a mouthful of soup and a swig of coke, hoping some caffeine might wake me up. I also made the decision that I would just use some Mountain Fuel Xtreme energy drink over the next section and not try to put any solids in at all. I needed to try and settle things down a bit as I was starting to lose my positive frame of mind - I should be enjoying this more than I actually was. I felt I should not try to keep pace with those around me but run my own race at this point; pushing on at this point could prove disastrous later.

I don't remember much about this leg, but do recall turning my focus back on to pick up the correct path to Barrow Door (always a good moment) - I guess it was just a grind. I hoped I might feel better once I got to Braithwaite (CP5) and walked in with the intention of eating some rice pudding. I sat down, looked at the bowl and knew that there was no way any was passing my lips. OK, same again, swig of coke another bottle of Xtreme energy and off we go.

Although I was feeling like crap, I was still covering the ground OK - not as fast as I wanted to be, but still putting one foot in front of the other and I knew that the easiest few hours of the race lay ahead of me, hopefully giving me time to get through this patch. At this point, I felt that I had lost more than enough time to make the 24 hour target fairly unlikely and this did little to brighten my spirits.

As far as I can remember, it was just more of the same through to the Blencathra Centre (CP6) but I had made another decision - I would try a new flavour. I forgot that I had some beef jerky with me and thought I would try that. Even if I couldn't stomach the food, I would at least chew the jerky and spit it out. The first few bit stayed in my mouth for ages but eventually I spat them out - it felt like progress. I had one other thought on my mind; lets see the sun come up.

I played a little psychological game with myself here. In 2012 I turned my head torch off as I stepped onto the Old Coach Road. This time we had started 30 minutes later, but I had turned my torch on at the same point. If I could turn my torch off at a later point, I must still be generally running faster than last time so I made the point of covering a mile or so of the track before turning off my torch. As the sun came up, I managed some more beef jerky which was swallowed; I'm going in the right direction. I managed a couple of small Mountain Fuel Power Pancakes which are really easy to eat and felt that I would leave things like that until Dalemain. A bit more coke and a few minutes sit down at Dockray (CP7) saw a bit more of a recovery and I set of with renewed vigour towards the drop bags at Dalemain.

Issues started to sort themselves out on the leg as a few elements conspired to aid the situation. The sun was coming up, I had my favourite part of the course to run on (the terrace path round Gowbarrow Fell overlooking Ullswater), I had managed to hold down the pancakes and jerky and my drop bag was waiting.

As I approached Dalemain, I knew I was really starting to get things back together, though I was still behind the time I felt I needed to run sub 24. I thought I would sort all my kit out first before even thinking about food - but I had a plan.

The marshals at Dalemain, and at every other checkpoint for that matter, were just amazing, nothing was too much effort for them and you had the feeling that you were the only person that mattered to them at that moment. What a wonderful event!

During the UTMB, I had Clare, on the Lakeland 100 I had Tom. Sometimes something just happens at the perfect moment which makes a huge difference. As I came into the tent at Dalemain, my friend Tom Sutton, who I met and ran with in the 2012 race, was there to give support. We chatted as I sorted my kit out, he said all the right things and he provided a familiar face just when I needed one. I can't thank you enough Tom.

I used my "Must do, might do" list, which everyone was very impressed with and by the time I had sorted my kit out, I was ready to think about food again. In training, I had been experimenting with using a Mountain Fuel Morning Fuel mixed with chocolate soya milk and had prepared the right mix of milk for one portion which Tom sorted for me, with everyone enjoying the paper party bowl I had in my drop bag.

Looking back at the results, I was in 23rd place at Buttermere as I started to feel rough and, despite easing back on the gas through the night, I was up to 15th by Dalemain. I stood up after a 14 minute break in the checkpoint and knew I was back in the game - time to get back into the sub 24 hour groove!

Everything was just so different now. I timed my departure to leave a few runners to chase in the early part of the leg to Howtown and felt like I was in a race now. I passed a couple who were taking a mile or so to get their legs moving again and pushed on trying to catch another friend, Richard Lendon, who was having a storming run, well ahead of his time from last year. I didn't hammer it to catch Richard, but used him to draw me along towards the checkpoint on the long drop down. Just before the CP, I finally caught my club mate, Andrew, who was starting to suffer. I have just found out that, not only did Andrew suffer with illness in the run up to the race, but he twisted his ankle somewhere in the first 25 miles, and has just been confirmed with a broken metatarsal. This is a tough race, but you try doing 80 miles of it, over that terrain with a broken foot and still come in 15th place overall! #machine #legend

Andrew and I approaching Howtown. Photo Andrew Slattery

Another friendly face at Howtown (CP9) as I was greeted by Mike Raffan and I quickly left with Richard for the longest leg of the race, up Fusedale, over High Cop and along the side of Haweswater to Mardale.

I do like this leg. That's the only attitude to have. Simple plan; don't go into the red zone on the climb up to High Cop so you can run most of the rest, especially the technical single track along Haweswater. I could see some runners further ahead which gave me something to chase and I just found myself in that comfortable zone, covering the ground and, most importantly, smiling. I knew I was going well and the results show that I was 3rd quickest on this leg. Just as I approached Mardale (CP10), I finally caught up with Dale again who still looked strong, which made me feel better still.

If I'm being truthful, I really used Dale to drag me along for the next three hours or so. He was looking smooth and covering the ground well, so I was able to just concentrate on my running style and tried to do some calculations as to whether sub 24 hours was back on the cards or not, but I wasn't able to get my head around that so thought I'd wait until I was nearer Ambleside. On the ridiculously long descent to Sadgill Farm, all I could think about was the fruit smoothies at the Kentmere checkpoint. It was quite warm at this point and I was craving a different flavour.

Dale and I arrived together and I looked on enviously as Dale threw down a bowl of pasta. I stayed a minute or two extra to enjoy my smoothie and some coke and then headed out, once again using Dale to drag me up to Garburn Pass. At times, Dale pulled away from me, sometimes out of sight, but I felt that I was running the pace I wanted to and was still feeling OK. Every MOT I gave myself was a pass; head, shoulders, stomach (just), legs and feet. If those elements stayed as they were, I was going to finish strong.

I caught Dale again as we approached Ambleside (CP12) and I was able to make some calculations. A nice easy training run would see me take about 3:20 to 3:30 hours from Ambleside to Coniston. As we arrived in the town, we had 3:45 hours to break 24 hours. The game was on.

In Ambleside. Photo Rupert Bonington

I had one final boost at the checkpoint as my friend Rupert Bonington was there to cheer me on. Rupert, who is part-owner of Mountain Fuel, really revved me up and gave me some information on those runners just ahead of me. I was in 8th place, but more importantly the chance of sub 24 hours was there and, possibly, a couple of extra places to grab.

The leg to Chapel Stile is relatively flat and short so it's a bit easier on the psyche and I left Ambleside feeling like I was on my way home. I lucked out here as I left just behind Lawrence Eccles who has a metronomic gait, perfect to drag me through the flat tracks past Elterwater and into Langdale. My plan was to make a move on the rougher ground after the Chapel Stile checkpoint as we made our way into Langdale.

I arrived about a minute after Lawrence but, as ever, the marshals did a fantastic job and by the time I had swigged some coke and had a few mouthfuls of stew, my bottle was ready and I was off. I hoped to open a small gap and then make use of the rougher terrain in the valley. It was great to be on my own again and running well so close to the finish, but as I approached the first of the big wooden stiles, I caught up with Kevin Perry who said he was going through a bad patch. You know you must be doing well if you are anywhere around Kevin; his record in this race over the years is phenomenal - 6th, 5th, 7th and 4th! This put me up to 6th place and I, stupidly, assumed that I would just waltz off into the distance. Kevin had other ideas. I would run on for a while, look back and there he would be. He hung on magnificently for a while and it wasn't until after the dibber on the gate above Blea Moss that I finally started to pull away.

I enjoyed the small climb and drop round to Tilberthwaite (CP14) - it really is a gorgeous, quiet part of the Lakes. My eyes flicked between the trail and my watch as I ran round the road to the CP. Could I make the 24 hours? In 2012, it had taken me 59 minutes to complete the final leg and as I arrived this time, a quick glance showed that I had 1:02 hours to break 24 hours. This is sooooo on!

I already had my poles out ready, dibbed, got half a bottle of water and set off up the stairway to heaven/road to hell (depending on your physical and mental state). It was all about rhythm; if I could get into the right groove, I would cope with the climb and still be able to drop like a stone back into Coniston. I didn't want to be cutting it fine, I wanted to enjoy the finish.

It didn't take too long to climb the steep part and, most encouragingly, I was able to run some of the lesser climb up to the start of the final descent. The poles were already stowed away as I crested the brow and I quickly got that short, fast step gait going to make an efficient drop down. In no time, I was on the tarmac road going past the Miners Bridge, swinging round past the parked cars and onto the main road through the village. Great support from the beer gardens of the pubs put just that little bit extra spring in your step and I crossed the finish line in 23 hours, 47 minutes and 18 seconds.

I managed a hug with Tracey on the way to the line and was greeted by a smiling Andy Cole. Then you get to experience on of those special touches that makes this event so good; you are taken, by your own personal marshal, through the canteen area where you are announced to receive cheers before being taken into the hall to be awarded your medal and finishers t-shirt. That marshal will only leave you once they are happy you are OK or they have passed you onto someone else who can look after you - a lovely touch.

Tired but happy!

The camper van bed was all set up ready for me, so I had a bit of a chat with Tracey and a bit of a doze, but within 40 minutes, I was ready for a shower - which was fantastic!

It was time to be on the giving end, so Tracey and I went into the canteen for some food and had a nice meal and chat with Tony Holland and family. Congratulations to Tony, who smashed 10 hours in the 50 race after being injured for much of the year. It's great, having a conversation that is broken every 2 minutes by applause and cheers, then you just carry on as you were.

What I would say is that I know some hellish good runners - congratulations to my friends who kicked some ass over the weekend; Jayson Cavill winning the 50, Matty Brennan sprinting to take 2nd in the 50, Debs being the machine she is taking 2nd, also in the 50, Marco grabbing 2nd in the 100 and Paul Tierney for getting the big win.

We waited for John to finish and had our fingers crossed that he would break 30 hours and we didn't have to wait too long as he rocked in at 29:36 hours - much bigger smiles than last time. I couldn't quite wait for Jonny as I was too tired, but was delighted to find out the next day that he had completed in just over 36 hours.

This event, and ultra running in general, was kind of summed up at breakfast the next day. I sat there in the sunshine, eating my fry-up, around the table we had runners of every ability from those delighted to finish the course to Great Britain internationals - you gotta love that :-)

Like every runner, I have to thank the whole crew that put this event on; from Terry and Marc to every marshal at the checkpoints to the event centre staff. This event is special and long may it remain so. I will be back... I'm not sure when, but I will be back.

Sunday, 12 July 2015

It's the final countdown

It's the final countdown - diddy der der, diddy det det der..... sorry, I couldn't resist that ;-)

Well, there has been a fair bit of water passing under the bridge since my last post and I've had a few great adventures in the final stages of my preparation for the Lakeland 100 which is now less than two weeks away.

Racing-wise, the season continued with yet another podium place, only this time I managed to get on the second highest podium (still not the top one though). In the middle of May I raced the Keswick Mountain Festival 50km trail race. The route was a cracker, with a bit of everything and despite starting and finishing in Keswick, it still took me to a few trails I hadn't run before. As has been the pattern this year, I ran a solid first half and then really pushed on over the latter stages, finishing really fast. In hindsight, I had probably left myself just a little bit too much to do at the end. With about an hour and a half to go I was about 8 minutes down on the leader, closing in to just over two minutes at the finish. This was a great boost to my confidence and I knew that I still had another block of training to fit in before the Lakeland 100.

At the finish of KMF 50km

Through June, I managed to cram in three fantastic weekends, all very different but equally pleasurable in their own right.

Firstly, I was joined by John, Marco and Jonny for a Lakeland 100 recce weekend. We somehow managed to put together the logistics to get down to Coniston on the Saturday morning and run the route back to Keswick, some 37 miles. We had some fantastic weather and I found it really useful to look at those sections again, most of which I haven't seen since the race in 2012.

I was pleased with my memory of the route and am confident I can shove the map in my pack on race day but how the hell did Marco win that race last year when he made sooooo many navigation errors? All we seemed to talk about for the last two hours was how much chicken we were going to eat when we got back. When we finally did make to home, we were confronted by bowls of nachos and cheese (thanks Tracey) which have now gone down in history.

The following day we covered another 30 miles from Keswick to Dockray and then returning via Sticks Pass over the Doods back to Keswick. Unfortunately, the weather was not so kind for the majority of the day, but as is always the case, just as we were finishing, the sun came out.

A cracking weekend with some big miles covered and I really felt my mind was now focussed on the big race.

The following weekend, I again made the pilgrimage to Milngavie for the West Highland Way race, like last year I was on support duties. A work colleague, Adam, was having his first shot at the race and I jumped at the opportunity to join him and his wife Kate for the weekend. To cut a long story short, Adam had a great race, arriving at Fort William in 21:45 hours for 27th place and I had the pleasure of running with him for the last 35 miles of the race, cajoling him on to finish in daylight (which we did). It was great to catch up with so many friends over the weekend and wonderful to be a part of the emotional roller-coaster  that is the WHW race prize giving.

And so to my final adventure before the Lakeland 100 which was The Billy Bland Challenge. To quote from the challenge website

The Billy Bland Challenge relay is based on the five legs of the 24 Hour Bob Graham round, starting and finishing at the Moot Hall in Keswick. It covers about 66 miles, 28,000 feet of climbing and 42 peaks. The challenge is open to all teams of 10, split into five pairs. Each of the pairs is designated one of the five legs and a baton is passed from one team to the next. The relay is to be completed at any time in the month of June.

Keswick AC were attempting to break the male vets record held by Dallam at 17:10 hours. Well, to say we had a good day out would be quite an understatement. We set a rough target of 16:50 hours, but I think we all knew we might be able to go a bit faster than that. What we actually did was blow the record out of the water. We finished in 14:35 hours! This was so much faster than we dared hope for that we stood around at the Moot Hall (the start/finish point) at the end, double checking the times. We were, in fact, only 11 minutes off the seniors men's record. Chuffed? You bet!

Photo Steve Angus
 As you can see, we we left nothing out there!

Photo Kirsten Ogden

What it did bring home to me was how pathetic I have become at running downhill on really rough terrain, something that was always my forte when fell racing. I suppose it is a case of horses for courses.

Anyhoo, these adventures have brought me to a point where I think I am ready to do battle against the iconic route of the Lakeland 100. I am now officially in taper mode and can already feel myself turning into a cranky hypochondriac, I'm off to write out a list which will itemise all the lists I have written and I might do another kit pack as it's been over an hour since my last one. 

Wednesday, 20 May 2015

Sum fings wot I have lernt

I've been walking around with a sheet of paper for a while now, trying to write down a few bits of advice that I wish I had known 5 years ago when I had my first go at ultra trail running.

For someone who has been running and racing in one format or another for over 30 years, it would be easy to assume I'd got my head around every eventuality and knew every trick in the book - WRONG! Almost daily I learn something new, a little gem from someone which might help me in making some progress.

I thought it might be nice, for my own benefit, to jot these thoughts down in one place and see if it might spark some further contributions from others. So here, in no particular order, are a few thoughts from me - feel free to comment and add your own pearls of wisdom. This goes with the usual disclaimer that these are just my own thoughts - feel free to take on board what you want and ignore everything else.

At some point in an ultra marathon, especially a 100+ miler, something will go wrong, you will have to adapt from your original plan, you might miss a turning, your support crew might be lost, a shoelace has broken, etc, etc. Deal with it! There is no use getting wound up; there are enough physical stresses on your body, don't add mental stress to the mix. In almost every case, there will be a way of coping.

When you start ultra running you turn into Imelda Marcos - you can never have enough shoes. There is always one more pair of trainers that you need, this will be the pair you use for the 700yds of the climb after Balmaha on the West Highland Way, this other pair I'll need for the run into Filey on the Hardmoors 110, obviously I'll have to use those for the first mile of the Lakeland 100..........

During a race lasting 20 hours plus, there will be weather. Make sure you have the kit to cope with it. Remember, with the lower intensity of effort in an ultra, you will not generate as much body heat as in a swift 10k race. Once you are cold, it is a slippery slope to hypothermia. In contrast, be aware of the problems associated with heat and don't forget sun block; you will be out in the glare for many hours.

Consistent blocks of training are far better than hammering a few weeks, breaking your body then taking a few weeks to recover. Rest and recovery need to be built into your training programme and the older I have got, the more R&R I need.

When facing more technical, rougher trails, don't fight it. Be smooth, be comfortable, roll with it, keep the stress levels down.

If the race involves dropbags, have a "Must do, might do list". On numerous occasions, I have been a mile or so from the dropbag point, planning what I'm going to do, then, in the heat of the moment at the checkpoint, I forget most things, only to remember again a few miles later. I now use a list of what I MUST DO and some things I MIGHT DO depending on conditions. This is the one I prepared for UTMB......

While we are on the subject of kit - test it all out on some long training runs, you don't want a rogue seam chafing, trainers need to be well broken in, rucksack/bumbag should not bounce, etc. Do your training with the full kit you have to carry for your race.

If you are coming from a road racing background, get your head around the fact that in a mountain trail ultra it's OK to walk. Think more about energy conservation rather than speed.

As you start to really tire and should be looking after yourself carefully, you lose the desire to do so; everything just becomes too much effort. I think this is one of the reasons why "race vest packs" have become so popular recently as they have pockets and pouches all up front giving you every opportunity to pamper yourself.

In a similar vein, I like to give myself an MOT test every 30-60 minutes in a race. I start at the head (how do I feel psychologically/positivity?). Any tension in my shoulders? How is the stomach feeling, am I still able to eat? What about the old pins; muscle fatigue, cramps? Finally, feet; hot spots, blisters, pains? If you can stay one step ahead of these issues, life is full of roses.

A 100 miler will be an emotional roller-coaster. You might get lower lows than you thought possible but, equally, the highs are beyond my my ability to articulate. The bad patches wont last, you will get through them; an hour after thinking you're about to quit you could be floating along the trail with a big smile on your face wondering what all the fuss was about.

Stay positive, be nice to everyone, thank the marshals, high five anyone willing to join in, give your support crew a hug, crack a joke with other runners, feed off the race positivity. The moment you start getting down on yourself, the negative emotional spiral kicks in and it's a tough cycle to break.

Sudocrem is the ultra runners friend.

Don't get caught up in the social media game of "look how many miles I've run this week". Being fresh, rested and raring to go is a better state than being jaded and tired. I'm not saying you don't have to put in the hard work in training but everyone is different and I know it's easy to think that because he/she is banging out x miles every week, I have to as well. This is one of the main reasons I have not signed up to Strava. For some folk, this can be a great motivator, but for me I'm sure I would start to stray from my plans too frequently.

Back in the good old days I used to have a bit of a turn of pace, but spent a couple of years turning myself into a diesel engine when I first had a go at ultras. This last year or so I've tried to get a bit of speed back in my legs and have reaped some rewards for this. I've changed my view on speedwork for ultras; I used to think there was no point as I wouldn't be running that fast in a race, however, being able to run faster just seems to make the grind of an ultra so much easier and I also have another gear when I need it.

Much as you might crave them, try to avoid refined sugars when racing; blood sugar spikes and troughs are not good.

There are many things that can go wrong in an ultra - control what you can and try not to worry about what you can't control. Beforehand, play the "what if game". What will I do if....... Like a good cub scout - be prepared.

Now, my list goes on, but I'm aware that this post is going on and on so perhaps it's time to leave a few pearls of wisdom for another time and give others an opportunity to debate/disagree/scoff/tut/add to this list.

If you could go back a few years and give yourself some advice, what would you say?