My Golden Mile

With the recent publicity regarding the Sport Relief Mile, it got me thinking what my favourite mile of running might be. This could be anywhere; road, trails, fells, track, parkland, undulating, flat, downhill, uphill, thick mud, soft grass, part of a race route, a regular training route, anything! If you could only run 1 special mile for the rest of your life, where would it be?

I gave this some thought but fairly quickly came to my decision. My Golden Mile would be the section of path forming a terrace above the River Greta on the way back into Keswick at the foot of Latrigg Fell.

This is a lovely singletrack with lots of tight corners, short uphills and descents. It is great for working on your running gait, trying to be smooth, adding in little accelerations. You can run it as a tempo effort or simply cruise along enjoying the view over the river. I always look forward to running it and often plan a run to finish with this mile section. I finished my run tonight along the terrace and filmed the route so you can get an idea of the terrain. (The video is speeded up - It is a shame I can't run that fast!)

I thought some of you out there might give this idea some thought and share your favourite mile run with us all via your blogs; it doesn't matter where in the world you are or what standard of runner you are, which mile puts a smile on your face? I think the "Golden Mile" you choose says much about the kind of runner you are; psychoanalysts get ready!

One year ago

I completed an excellent week of training yesterday with a 20 miler, essentially out to Dockray along the Old Coach Road, returning via St John's in the Vale. Another wonderful day, though I ran out of water for the last half an hour, having only planned to do about 17 miles. Unfortunately, the drought came on as I ran through farm land back towards Keswick and there were no suitable streams; to say I was a bit thirsty when I got home would be quite an understatement!

Again, the hills looked beautiful and I made every effort to take in the view and appreciate the fact that I can train in this landscape every day.

Towards the end of the session, my legs started to get that ache/tiredness associated with hard training. Up to this point, I have not really been doing enough training to get that feeling as I have had more to worry about with the heel/tendon. In many ways, it is nice to get that "You're an athlete" feeling again and is another sign that I'm no longer recovering but am definitely back in full training. This is also a nice little prompt to remind me to take a much easier week over the next seven days, something I had planned as I have a particularly busy week at work.

The title of the post refers to the fact that it was exactly one year ago that my heel finally gave up the ghost after 10 years struggle. At the time I was devastated, especially as I had had such a good winter and was confident of breaking 20 hours for the West Highland Way Race. As we all do, I tried to carry on, telling myself that things would clear up, take a few weeks off and everything will be fine. It doesn't always work like that but hindsight is a wonderful thing. If I am honest, I think I am now in better shape than I was this time last year and I have very much started the countdown to the Highland Fling Race. Just talking about racing again gives a small buzz even though it is still six weeks away.

Must quickly add congratulations to two of my athletes. Simon and Adam both ran in the Lakeland Trails series race at Cartmel at the weekend in ground conditions described as "like the Somme". Both were trying new race tactics; Adam went for a faster start and knocked 8 minutes off his PB in a race of only 11 miles, while Simon just tried to hold things back a little to even out his effort during the race, finishing strongly instead of hanging on for dear life over the last couple of miles. Well done boys!

This is why we do it!

What a fantastic morning! There are times when you are out on the trails that stick in your mind. This morning will be one of them.

I had planned to do about 10 miles around Derwentwater which is picturesque even when the weather is bad, but today was a stunner. I'm putting together a really good week's training and, so far, have coped well, even to the point of holding back a bit. I did my first tempo run since the operation on Thursday evening along the old railway and really enjoyed running a bit faster. My legs felt a bit tired after that so I had a relatively easy run last night before going to a talk by a mate who cycled John O'Groats to Land's End last summer. A great evening.

This morning, things just fell into place. My legs felt much fresher again, the trails had dried out after the rain last night, did not feel the need to carry a jacket in a bumbag, the sun was out, the Lake District looking her best and me bouncing along, trying to stop myself from running too fast. I love it!!

Hoka Bondi B shoe review

A friend of mine who suffered a stress fracture in his femur bought a pair of Hoka ComboXT shoes back in November 2011. Qiute simply, he needed something to give maximum cushioning as he got back into running and is, in fact, running the Highland Fling Race in April. He raved about the shoes so much, it got me thinking; could these shoes help me in some way, either in training, racing or both? I am now 150 miles into the shoes and I thought I’d pass on my thoughts.

You basically have a choice of three shoes in the range. The Mafate is the full trail shoe, with a more aggressive grip pattern but I found these much too wide across the toe box area. The ComboXT was my preferred choice, being the intermediate shoe (recently superseded by the Stinson), unfortunately, I was not able to get a pair in my size. This left me with the Bondi B road shoe, which at least came in a more conservative colour scheme.

Out of the box, there is no denying that these shoes are unorthodox but don’t be put off. When I initially tried on the Mafate trail shoes I was a little concerned with the lacing system that uses small webbing loops for eyelets. I am sure they are strong enough to cope with the rigours of ultra-racing, but I much prefer the more standard lacing system on the Bondi B and ComboXT/Stinson models. There is a loop on the tongue to thread the laces through, something I always use in my running shoes, just to help keep everything in place.

The uppers have a number of reinforced areas, including the toe box, main flexion points and the sides, linked to the lacing system. Despite the fact that these are designated the “road” shoe in the range, they have proved to be very resilient. Apart from the mud, the uppers show no sign of wear and tear, even after two particularly long runs on the West Highland Way and the Lakeland 100.

The top of the shoe is literally only the tip of the iceberg; it is what happens below this that makes these shoes special. The mid-sole is up to 2.5 times thicker than most trail shoes with the aim of dissipating up to 80% of the shock associated with foot strike. This is what jumped out at me when I first started to look at the shoes. Recovering from an operation to both the heel bone and Achilles tendon, anything that might ease the pounding was worth a shot.

The first real surprise is just how light the shoes are. These shoes are no heavier than most of my other running shoes (Yes, I’ve got quite a few pairs) and when they are on your feet they certainly don’t feel clumpy in any way. In fact, with some of the other attributes, you actually feel lighter out on the trail – go figure!?

Despite the size of the mid-sole, you don’t sit 6cm off the ground; you are partially sunk within the shoe which, I feel, is rather clever. What this does is hold your foot in a really stable position so that when out on the trail, even along technical single track, you never feel that that you are running on soft sponges and the shoes feel surprisingly responsive. You do not feel as in touch with the trail as you would in a minimalist shoe but that was never the aim of these.

When you first run, you assume that you will be forced to heel strike but nothing could be further from the truth. The shoe has a very small drop from heel to toe (4mm), this means that you run with a natural mid-foot strike but still get all the benefits of the cushioning – win:win?!

I have noticed that the shoe has “loosened up” as the miles have been clocked, particularly in the flexibility of the mid-sole; further adding to the comfort.

My main worry when buying the road shoe was the grip; would a road shoe give enough traction to run with confidence on the trails? I spent some time in the shop comparing the grips from all three shoes in the range and, whilst the Mafate do have a more aggressive grip, I thought that at the speed I move at in an ultra race, I could live with the Bondi B grip. Out on the trails, I’ve had no real problems apart from the adventures in the snow, though I doubt even my old faithful Salomon Speedcross’ would have coped with that. The footprint of the shoe is huge and this certainly helps with the grip and the stability, installing confidence on all surfaces.

When you first put the shoes on and start to run, they feel  different, as I’m sure you would expect. I started with small strides and concentrated on a smooth mid-foot strike and within just a few miles I felt very much at home with them. After a long day at work, I find the comfort of the shoes quite refreshing and the thought of training on tired legs is less daunting.

The shoes are especially good on rough, rocky terrain where you would normally suffer with the pounding, feeling every rock and bump. With the Hoka’s you tend to run over this type of terrain worrying less about where you place your feet. On my two 30+ mile runs, it has been  the cumulative effect of this  stress free running that I think has made all the difference. At the end of these runs, my legs have definitely felt less pounded, with a little more life in them. Now, I am quite happy to acknowledge that all this could just as easily be psychological, rather than physiological, but I will take any benefit I can, especially after 80+ miles!

Downhill is a dream. I would not consider doing a fell race in them but that is not what they are designed for. The type of descents we get in ultra races suit this shoe down to the ground. Again, you don’t have to worry too much about where you put your feet, the shoes simply take the sting out of the trail, meaning your quads take less of the strain. Think; how will your legs feel towards the end of your ultra? Think; how would you like them to feel?

That final thought is the one you have to keep in your head. These shoes are not for everyone; if you are a minimalist runner, walk away from these. If you are really that bothered about how your shoes look, perhaps you should walk away. If you are on a budget, walk away. If you are looking at running fast 10kms or half marathons, walk away. I am a runner recovering from surgery who wanted a shoe to allow me to race and train ultra distances. I asked myself what is most important to me and the answer kept coming back to “enjoyment of my running”, these shoes give me that.

I now have a dilemma. When I did the West Highland Way Race, putting fresh  shoes and socks on at the halfway point was one of the best decisions I made. I am definitely going to wear the Hoka’s for the Highland Fling 53 mile race in April, but what to do for the Lakeland 100 in the summer? Do I wear the Hoka’s for the full race and forego the magical shoe swop at Dalemain? Do I wear my Speedcross’ for the first half and then change into the Hoka’s? Do I get hold of another pair of Hoka’s (I still like the look of the Stinson B combination shoe)? What’s a boy supposed to do?

Lakeland 100 recce and recovery

It has just been one of those busy weeks. After last Sunday's run with John Kynaston, I managed to get a video done on the Sunday evening and have been meaning to get the write-up done all week, however, as usual, things conspired against me. So here we are.

John and Katrina arrived on Saturday evening and we had a lovely meal, partially credited to me by John in his report, though I had better come clean and admit that the lasagne was Tracey's work, not mine! Within minutes of finishing the meal, the table was cleared and the maps were out; just how every good evening should be spent. It is strange how a familiar route (as most of this section is to me) takes on a different perspective with new company and a whole new reason for running it.

As I looked out of the window on Sunday morning, I was pleased to see no rain and assumed we would be in for a reasonable day, weather-wise. An hour later as we drove over Newlands pass towards Buttermere, I was thinking that just some rain would be fine. Thick snow, with more dropping and laying, would make this an interesting day.

Although I have run over the fells along the section from Buttermere to Braithwaite, I have not taken the lower path, following Sail Beck, so it was nice to run something new. We were both mindful of the fact that this section will be in the dark during the Lakeland 100 and were keen to spot landmarks along the way and especially at the significant path junctions. I'm sure I would have been less careful if I had been running on my own, assuming that I would remember the route. Looking back, having John with me really helped concentrate my mind on the route and I'm sure will have made this a more productive day.

We went through a patch of almost complete white-out but were soon at the highpoint of the section at Sail Pass, followed by the long descent into Braithwaite. Somehow, we both only slipped over once each during the run through the snow; fortunately (unfortunately?) we did not have the video cameras filming at the time. Part way down, someone switched the TV from black and white to colour, or at least that is how it seemed to us. It transpired that we took a slight wrong turn through the small paths and roads into Braithwaite, I have since had a walk out there again, filmed the correct route and will send this to John so he can familiarise himself with the route from his armchair in Glasgow. (Is that still training?)

There follows a flat road section to link Braithwaite with the other side of the valley. Neither of us particularly enjoyed this but after 35 miles of racing over rough ground in the summer, would probably like not having to pick up our feet for a short time.

During the long walk up around the back of Latrigg, we took time to eat; me with my gels and John with his magic mash potato. I am fairly particular with regard to what I carry (read "kit nerd"), every gram counts, so you can imagine my reaction as John asked me to get his mash out of his rucksack and I pulled out a Tupperware box and spoon. I had a good rummage around for the tartan rug, pork pies and baguettes but assume John forgot to pack them. In his defence, John did say that during the race the mash would be in a small food bag which made me feel better.

I enjoyed showing John the next section along Glenderaterra, returning on the Blencathra side of the valley to the Blencathra Centre. This is one of my often used training routes and offers a bit of everything, running-wise.

As the next section drops down into the valley again, we took off our jackets, which I never dreamed was possible two hours earlier. Having built John up for the quagmire that is the climb from Newsham farm to the Old Coach Road (Bob Graham runners know what I mean), it was almost a disappiontment as it was only soggy and not the usual shoe eating monster. The Old Coach Road was equally kind to us and we made good progress towards the next checkpoint near Dockray. John was having his first run in a pair of Hoka shoes whilst I have been living with them for a while now. It is along sections like this that they really come into their own. In most shoes, these rough, rocky tracks give the soles of your feet a real pounding but we both commented on how comfortable we felt and I could sense John was being rapidly won over.

The highlight of the day for me personally came during the next section, contouring round the south side of Gowbarrow Fell. This is not an area I have been in before, though I will certainly be going back. It is quite simply trail running heaven; technical single track, twists, turns, short climbs, drops and a view to die for over Ullswater. If we hadn't got more to recce, I would have turned round and ran it again.

Much of the last 5 miles to Dalemain are on country lanes and again the Hoka's did their job, bouncing us along to the finish. We spent a bit of time getting the correct route through a few fields just before Bennethead; we miscounted the number of stiles we had crossed and the position of the footpath on the OS map was slightly different to the actual stiles on the ground, but we got there. The Lake District had one more thing to throw at us with a hail storm about 1 mile from the finish, not long enough to require jackets, just a slight zipping up of the man suits.

What a wonderful way to spend a day! Great company, awesome scenery, new running routes, bouncey shoes and every possible weather condition.

I said in a previous post that I hoped to recover more quickly from this run as it took quite some time to get over my February run on the WHW. I am happy to report that it is mission accomplished. I took the early part of the week really easily, partly enforced by football training sessions, fixtures and a parent's evening, but since then I have been enjoying my running and have had a couple of cracking runs over the weekend, 13 miles yesterday and 10 miles today with no ill effects. This has given me great heart for the build up to our next Lakeland 100 outing in three weeks time when we go from Dalemain to Ambleside. Can't wait!

Lakeland 100 Recce video

Had a fantastic day out with John yesterday. Full report to follow but here is a taste of the day.

Training/Recovery balance

After my confidence boosting day on the West Highland Way during the half term holidays, I have been caught in limbo. I definitely suffered in the few days after the long run, which suggests that I did really push myself, perhaps a bit too hard. As I have thought about the run over the last week or so, I have come to the conclusion that the psychological benefits I gained, outweigh the physiological negatives I have suffered since. Knowing I can cover the big distances at a reasonable pace again is really important and, as I stated previously, it takes some pressure off me.

This week, for the first time since the operation, I have been torn between waiting to fully recover from the long run and wanting to get back into full training. In previous years, a couple of easy days would have been enough, however, after my training runs this week, it is obvious that I currently need longer.

After some easy runs during the week, I planned to have a tougher weekend. On Saturday, the weather looked quite nice so I decided I would have a run up Skiddaw with a view to doing some quad conditioning on the descent. Despite being a nice day, I thought I would just pop an extra jacket, gloves and buff into the bumbag; well you never know!? Turns out this was one of the best moves I will make this year. Just as I reached the summit ridge, the weather changed dramatically. Gale force winds, snow, hail and sleet!! All the layers went on and I toughed it out along the ridge to the summit, running at a gravity defying angle just to stay upright. I wanted to take some video footage but it would have been impossible to stop, take off the glaves and work the camera. It was simply a case of touching the trig point and getting the hell out of there. On the way down, I met another runner going up and told him the conditions on the summit were brutal. He thought I was joking as we were bathed in sunshine at the time. Whilst up there, I could here a helicopter (visibility was too short to see it), I wonder if it was involved in a mountain rescue?

The long climb has obviously put some extra strain on the tendon and for the last 36 hours my calfs have been screaming. I had planned to do a cpoule of hours today but decided to rest up, having one eye on my long Lakeland 100 recce next week with John Kynaston.

My short term targets have changed radically in the space of less than two weeks. After the long run on the WHW, I thought I could start to gently increase the tempo of training and add in more hill work. After this last week, I realise I don't need to trun up the gas yet, in fact, I can afford to turn the gas down for the time being and just gently build on the base I have got now. So, this next week I am going to stay off the hills and just tick over in the hope of being in a better state to make the most of next weekend.

During the recce run I want to try and carry the full set of kit that you have to carry in the race later in the year. I spent an hour this afternoon trying out different bits of my mountain marathon kit, deciding which combinations would work and fit into my favorite trail running rucksack.

I will need to have the extra small pack attached to the waist band and I think I will add some webbing to the main rucksack to give the option of carrying jacket, gloves, etc on the outside. Overall, I was pleased with the system and it weighs much less than a typical mountain marathon rucksack.

Gels, energy powder to mix with water, electrolyte tablets, compass, whistle, 1st aid kit, spare drink and food, hat, gloves, headtorch, foil blanket, phone, base layer trousers and top, waterproof jacket and trousers, extra pertex jacket.

The extra webbing will make life easier on the run to access the most likely gear and leave things less cramped in the sack. Big test next week for the kit system and an even bigger test for John and I. All we need now is some better weather!

West Highland Way training run

This has been a really important week for me. Those that have viewed the video in my previous post will understand why, but it goes deeper than just being able to call myself an ultra distance runner again.

On Monday, Tracey and I travelled up to Arrochar at the tip of Loch Long where we had booked 5 days in a self catering apartment. It turned out to be a superb little base, immaculately presented with every mod-con you could need and we had a lovely week. (Check it out here)

For me personally, Tuesday was the big day. I decided that I would run from Balmaha to Tyndrum, along the West Highland Way. This particular run was my first experience of the WHW back in 2009 when I ran with a friend who was training for the WHW race. Back then, I had such a fantastic day out that I entered the Highland Fling Race as soon as I got back and have been concentrating on ultra running since. I have done this route for the previous 3 years during the February half term holiday, getting a little faster and more confident each time, though last year I knocked something like 35 minutes off my previous year's time.

1st training run on WHW - Feb 2009



This year, I didn't really know what to expect. Most parameters seemed to be against me; double the longest run since the operation, 7 month lay-off during the injury, normally done 2 1/2 months training at this point (only 1 1/2 this time), blah, blah, blah. On the plus side, I was just so excited to be out there again, I thought that might help me through.

I set off from Balmaha feeling so much better than I had just before Christmas when I dragged my self to Rowardennan kicking and screaming. I knew straight away that this was going to be a much nicer experience. I took lots of video clips along the way as I have done on many of my outings, including some where I place the camera on the trail side and run past so I get some footage of myself running. Not only does this look good on the video but it also gives me some insight into how I am running mechanically; something I think more runners should try and do.

I knew I was making good time, though it wasn't until I reached my first marker after 35 minutes or so, that I realised just how fast I was going. Not long after this, I met John and Katrina Kynaston as they drove past on the way to Rowardennan to walk up Ben Lomond. We had a short chat about our future training plans for the Lakeland 100 and our first outing together in a couple of weeks time. As ever, John was straight out with the camera and kindly sent me a copy of the photograph.

I carried on, still with a lovely bounce in my step, reaching Rowardennan in around 1:18 hours, 12 minutes quicker than in December. From that point I knew one of two things would happen. Either I would have a storming day out and finish in a better than expected time or the wheels would fall off and I would have to dig deep to get to Tyndrum, leaving Tracey to pick up the pieces.

There is a long climb out of Rowardennan, so I used this time to walk a little. I tried to visualise where I would attempt to run or walk during the Fling race in April, trying to break the long climb into smaller sections which make the whole thing easier to cope with, both physically and psychologically. Once I reached the single track section, I let things fly a little. This is a really nice trail with lots of short ups and downs, requiring smooth running and quick transitions from a walk to a run; really interesting stuff. I reached Inversnaid in just over 2:30 hours.

The next 3 miles are the "Marmite" section of the WHW, you either love it or hate it! Fortunately, I love it. It is really technical with lots of rocks, short climbs, longer climbs, tree roots and just about anything else that could throw you off your stride. I find the key is not to fight the trail but relax and be smooth - easier said than done. Not long after, you pass Dario's post and have to take in the view - it's the law!!!

View from Dario's Post

It is always a relief when you reach Beinglas Farm and can put the loch behind you. I still felt pretty good at this point, well as good as you can be after running for 4 hours, though I did begin to think that I might be able to hold this pace together to the finish. The next few miles do allow you to get more of a rhythm and the miles seem to go that little bit quicker.

The most important point of the whole day came after crossing the main road and railway, just before Cow-poo corner. I kept a close eye on the GPS and stopped when the distance ticked over to 26.3 miles which officially made me an ultra distance runner again. Yippeee!!

From this point on, I suddenly became interested in what time I could do for the whole route. My quick calculations suggested I could better last year's time which would be some kind of small miracle and a huge confidence boost. So I set about being smooth and running as much as I could, picturing how I would do this in the Fling. It was pleasing how I was able to respond despite the growing tightness in my calfs and I simply ground out a steady pace through the rollercoaster woods and on to Tyndrum.

I finished in 6:08 hours for the 33.5 miles and, to be honest wasn't in too bad a shape, certainly good enough for a quick change and drive back to Arrochar.

My confidence has taken a wonderful boost from this and, in many ways, it has taken some pressure off as I know I am getting back to my pre-operation levels of fitness. What I am still doing well is to listen to my body. I have done things very easy since the long run, despite the programme asking for more, I have missed some sessions to allow myself to recover properly and am going to have another easy week next week. That is perhaps the next target; to be able to complete the mega long runs and then recover more quickly to resume normal training. We'll see how I cope after the first Lakeland 100 training route in a couple of weeks time.

A happy boy, signing off!

I'm back!

I'm an ultra runner again!

Felt like a runner

I started last week's training with a really positive attitude, trying to think of myself as a runner in training rather than a runner on the recovery trail. I have no idea whether the positive attitude helped or I am simply getting fitter but this week was my best effort so far with everything going to plan, clocking up around 45 miles of trails. The most pleasing part was that I seemed to cope with the week far easier than the last "medium" week I did, which I finished rather drained, requiring a full recovery week after. This time I feel I am ready to jump into a "hard" week, including a long WHW section.

It was nice to get some variety into the week, with each session having a different tone, making things fun and easy to cope with mentally. I started with a common session of mine; round the small singletrack paths in the woods below Latrigg Fell. It's only a 5 mile loop but is very technical, great for working on a smooth running style and includes my favourite 1 mile of running anywhere (for those that know the area; the river terrace path towards The Forge.)

Tuesday, I did a full hill rep session (note the singular) which was a 40 minute run up Skiddaw, nearly reaching the top of Jenkin's Hill, and a blast down. This was my first sustained uphill run, which obviously puts some extra strain on the tendon, though it seemed to hang-on in there and wasn't too sore later on. This was an important session, psychologically, as it should now give me the confidence to spend a little more time in the mountains knowing that the tendon can cope.

I had a good run on the old railway line on Thursday. I found I was running a little too quickly at times and had to hold back which is always a nice feeling. This session is often used to improve running style and efficiency as the surface is uniform, allowing for a nice rhythm.

Tracey and I were attending a wedding in Yarm on Saturday (congratulations Iain and Karen), staying at Tracey's sisters house, so I did a new run out along the River Tees. This was, without doubt, the most enjoyable run I have had since the operation. Freezing cold, no wind, no mud (as it was all frozen) and some picturesque views I've not seen before. The 10 miles flew by and I was bouncing at the end.

Derwentwater from Ashness Wood

Today, I rounded off the week with a 16 mile loop, basically round the lake, going down the west shore first, right down to Rossthwaite, climbing over to Watendlath and back via Ashness Bridge and Great Wood. Despite a late night, I felt pretty good as I set off and, again, had to easy back the pace every now and then as I dipped under the 8 min/mile barrier. It was one of those days that remind you why we do this sport, you soon get lost in your own thoughts or the beauty of the landscape, simply feeling good about the moment, thinking back or planning ahead.

Running through Brandelhow Park Woods

I did struggle a bit on the climb over into Watendlath, though managed to just about run the full climb. The ankle was starting to stiffen up a little towards the end but that could just as easily be due to the harder training week or being at the tail-end of a long run. Either way, I had a nice second wind over the last few miles and finished quite strongly.


Top of the climb to Watendlath

So, a very positive week, my highest mileage so far, my highest weekly hours so far, all done with the minimum of fuss. Now for the really big test next week - I'm going to try and become an ultra runner again as I run from Balmaha to Tyndrum. I am sure I can complete the run, what is more important is that I complete the run in one piece and am able to recover quickly enough to continue with the training rhythm I have established. If all goes to plan, I've got three weeks until the first of my long Lakeland 100 recces with John Kynaston and I obviously want to be in a position to make the most of that outing. (Note to self; I need to be fit enough to run and have a 7 or 8 hour conversation!!)

A state of mind

During the last week, I had a simple conversation with a colleague, but then spent a great deal of time mulling over my responses. As ever, my friend asked how my heel was feeling and how the running was going. Simple enough questions. It was later in the day, as I was training, I realised that my stock responses to those frequent questions reveal a great deal about my current state of mind. I always say things like "I'm slowly getting there", "Good days and bad" and "It's going to be a while yet". The thought in my head as I ran along was when would I change this attitude? At some point I have to draw a line and describe myself as an ultrarunner again. That is easy to do in black and white, within these blog pages, as soon as I complete a run longer than 26.2 miles, hopefully in about 10 or 11 days when I plan to have an outing on the WHW. In reality, it's a bit more complex than that.

Attitudes, once formed, are enduring and work at a sub-conscious level. In order to re-shape the attitude that has formed over the last six months, I need to break one element of that cycle that makes the attitude so dominant. I feel that breaking the 26.2 mile barrier will be a significant part of this process but I need more. I'm going to try a different response to general enquiries. Phrases like "Training is going well", "I can feel myself getting fitter" and "Had another solid week of training". These statements are all true, but I never use them at present; at some point I have to stop hiding behind the recovery from the operation, when standing on the start line there is no special category for me, nowhere to hide, no special asterisk next to your name on the results, you are only assessed on the result of the race.

So, to start the ball rolling, I had a really good, solid week of training. Completing a normal easy week, exactly as planned, though I definitely coped better with the sessions than the previous easy weeks. The recovery week I slotted in has made a real difference and I'm going to make sure I repeat that at times when I feel sluggish, tired or even just a bit demotivated. I found that I had to hold myself back at times during the week, looking down at the GPS and seeing that I was faster than 8 minutes/mile. The first two months of the training programme, whether recovering after a lay-off or not, are kept at a comfortable pace and I force myself to keep to the rule (8 min/mile max pace).

This next week is classified as a medium week, where I intend to run 5 sessions, with a total of about 45 miles, which I hope will set me up for the following week, where I'm going to attempt to run from Balmaha to Tyndrum and call myself an ultra distance runner again. I'm really looking forward to this run as it is the exact route that got me hooked on the WHW after I ran with a friend who was training for the race in 2009.

Children of the Revolution

Not a great deal to talk about with regard to my training this last week. Having started the year with three solid training weeks, I decided I needed to spend a week recovering and repairing, which is exactly what I have done. Simply running three times, all around 4 miles, at a nice easy pace. I feel much refreshed and ready to start the next three week cycle of training which will be an easy week, a medium week and finally, in the half term holidays, a hard week to include the biggest test so far; running from Balmaha to Tyndrum. Last year I did this run in about 6:15 hours but will be happy with something in the region of 7:00 hours, with the number one priority of being in one piece at the finish.

I thought  would take a little time to tell you about my growing stable of athletes I am advising/coaching. The names of the innocent have been protected!

Everone has their own special needs, each a particular characteristic and each sits on a different step of the running ladder. Take S, she started running simply for the health benefits but after a while the lure of a proper race proved too great. She needed a simple plan to gradually increase her distances but also build some confidence. P is the adrenaline runner; he used to just hammer every run, which got him into good shape and made him competitive in lots of races but he really wanted to get that little bit more and focus on a few specific races. We have now got him having a purpose for each run, more variety in his training and some time to recover and regroup. He is a very experienced runner and really just needs someone to suggest what he already knows!

Now we come to the dynamic duo. These guys have ended up training together but, again, approach things from very different angles. Firstly, A is methodical planner. He has been training well, with a correctly structured week, the problem being that he did the same basic stuff, week after week. What we have done is build a plan for the year (on a spreadsheet, of course), targeting a number of races, peaking for his main target of an off-road marathon later in the year. This is the first time he has had a periodised training plan and, interestingly, he is finding that he may be getting too fit too soon, I think due to the built-in recovery periods which he has not used before. We are going to leave the plan as it is for the next month and then review things. Then finally, there is S. He is relatively new to running, like a puppy with a toy. His enthusiasm is catching but, again, he needs to be warned about hammering training too often. He is following the same basic plan as A, simply because they do most of their training together. S is at the point where he is making rapid gains in his performances, which is obviously great for his confidence, but his area for improvement is pacing, in both training and racing. I am sure that he will boss this as he gains more experience. On the plus side, this guy knows how to push himself; open the hurt box and climb inside!

I'm really enjoying giving advice to these runners and, in fact, nudge a number of others in the right direction, whether it be training, racing, kit, shoes, nutrition, etc. It probably benefits my training and racing too as it makes you spend a little more time analysing things which you may otherwise take for granted.

Finished off the week with a visit to The Revolution cycling event at Manchester Velodrome. What a fantastic evening. Three hours of non-stop entertainment, including some of the world's top ranked cyclists, like Sir Chris Hoy. They look fast on the TV, but it is a sight to behold in the actual stadium with 17,000 spectators cheering on. I have put together a short video of the races, however, you'll have to forgive the quality of the shots as it was done with my phone and they just move too bloody fast.

The good, the bad and the ugly.

Last week was quite a mixed bag; you will have to decide which bits are the good, which the bad and which the ugly!

I started the week hoping to put together a "medium" week of training which would be 5 sessions, somewhere in the region of 40 miles, including possibly my longest run so far. Things started in a rather unorthodox way on Tuesday as I borrowed a friend's pair of Hoka Combo XT shoes. After having a look some Hoka shoes last weekend, I really wanted to have a go in a pair, especially after reading lots of reviews and blogs by runners, some with Achilles tendon problems. The snag was that my chum is way taller than me and two shoe sizes bigger! Just to get a feel for the radical design, I did half my route in my normal shoes with the Hoka's in a rucksack, then swopped shoes out on the trail (along with two extra pairs of socks.) Well, first impressions were very positive. Despite the size problem, I was soon bouncing along which rarely happens on my sessions after work, these runs are often just steady plods.

 I only had the shoes until Thursday, so had to squeeze in another short run on Wednesday after refereeing a football match but could only manage 3 miles. Even so, the shoes seemed to make everything easier, looking after my legs nicely. I finished the run, walked into the house and said to Tracey that, even though I am trying not to like them, I'm going to have to get a pair; the comfort factor is simply too great and they feel fantastic to run in.

Thursdays session was a complete disaster! The intention was to do a single hill rep, the aim being to condition my quads to long downhills, something really important for the Lakeland 100. The plan is to run uphill for 40 minutes, then bomb back down, increasing the length of the rep as the year progresses. For whatever reason, I felt lathargic but still set off with headtorch to run a fair way up Skiddaw, however, the weather decided to kick a man when he is down, with a dramatic hail storm arriving just as I started the first steep climb. After battoning down the hatches of my jacket, I did a Falstaff, turned tail and thought about fighting another day.

Looking to St John's in the Vale

After spending Saturday morning with some of our pupils at the Cumbria Schools Cross Country Championships, I called in at The Climbers Shop in Ambleside and am now a proud owner of a pair of Hoka Bondi B shoes. These are actually the road running version but had by far the best fit for my narrow feet. The trail shoes had a rather large toe box which my feet just rolled around in, the Combo shoes were a little too short in the toe area, but the road shoe is a lovely fit with hardly any difference between the grips, particularly at the speed of an ultra race (one full size up on my usual UK10.) I may have to change my name to Goldilocks!

Lakeland 100 route, just beyond Latrigg

The good bit of the week came on Sunday with a 16 mile run, my longest so far since the operation. The new shoes were superb. They really take the sting out of the trail but I did still find I had some connection and did not feel it detracted from the whole aesthetics of the experience. Stability was good and you feel very confident, especially over rocky terrain. The large footprint gives good grip and, interestingly, the minimal drop from heel to toe (something like 4mm) gives a really natural mid foot strike, even though you assume that with so much padding you will be more likely to heel strike. The shoe's biggest asset seems to be decending; you eat up the terrain with great confidence and so much less pounding. I know it's still early stages but, so far, I am impressed. I finished the run strongly and, satisfyingly, in the same sort of time I was doing last winter. This week, I am having a lovely recovery week, which I feel I deserve, followed by easy, medium and hard, including a long run on the West Highland Way, so that's the next month sorted. Easy!

Another solid week

I now feel that I am into a training programme. Like most runners, I am a creature of habit; training, for me, is all about routine. Having not trained for 8 months, it has not only been a battle back from the operation, but also to reform the training habit.

I stuck to the plan, aiming for another "easy" week consisting of 4 sessions. The first two outings, on Tuesday and Wednesday, went really well, so much so, that I put Wednesday's run down as a tempo session as I felt I put in that kind of effort. Did not suffer any major complications in the evenings after those sessions, I just have a general stiffness around the ankle joint which is gone by the next morning.

Friday's session was another story! I planned to run around Derwentwater Lake straight from school and I also wore a pair of compression socks for the full day as I have been feeling sluggish in my lower legs by the end of the working day. Whether it was a problem with wearing the socks (something I have done before), just being the end of the working week or a combination of the two, I had some problems during the run. All started well and I felt fine for the initial 3 or 4 miles, but then struggled to run naturally and felt very awkward in my gait for the remainder of the run, almost hobbling by the end. I had the usual soreness in the evening, but was fine again on Saturday so, hopefully, nothing to panic about!? I suppose you have to have the occasional sorbet to clear the palate!

Today, I went down to Ambleside to have a look at a few of the Lakeland 100 trails around there; the small footpaths of the route are not trails I know well. I first ran back round the route, skirting below Wansfell towards Troutbeck, turning at the Post Office to return to Ambleside. The race route seems easy enough to follow and, like last week, I kept imagining I was in the race, thinking about how I might be feeling at this point (knackered!) The route follows some lovely paths with great views down to Ambleside and Windermere.

As I returned to Ambleside, I made sure I followed the exact route through the streets to The Lakes Runner shop, which is the official checkpoint and then continued out on the next section of the race over Loughrigg Fell, down to Skelwith Bridge. I finally turned again, climbing back over the fell to Ambleside. Felt fine all the way which was a big relief after Friday's disaster, still skipping along at the end. Again, I was able to just run without thinking about foot placement; it almost seems that I am running more smoothly/naturally in the rougher terrain, whereas on the smoother trails on Friday, I struggled. Go figure! Just over 11 miles in 2 hours.

Had a little wander round Ambleside after, calling in at The Climber Shop which stock the Hoka shoes (see earlier post) just so I could have a look. I tried a pair on but I'm not sure I could run in them. I think they would take some getting used to and I would love to have a trial run in a pair just to get a feel for them properly; jogging around the shop laughing at yourself is not really a suitable test run! I cannot justify spending that kind of money on a radical pair of shoes that might be exactly what you need in a 100 mile race, but equally might not suit my running style. Might keep my eye out for some cast-offs or secondhand shoes that don't agree with someone else - they may give the comfort my heels, ankles, knees, hips and back desire!!

First week of training

Well, I have actually managed it. I planned to make this week my first proper training week, doing what I would normally complete in an "easy" training week when fit. I strongly believe that recovery time is vital in your long term preparation, so make sure that an easy week has three days off from running; this is the period in which your body repairs itself and becomes stronger.

On the three runs since seeing the physio on Tuesday, I have tried to run more naturally but really struggled on Wednesday and Friday. My heel area tends to stiffen up during the day at work, so running on top of this makes it more difficult to run freely and I found I was concentrating on my foot strike most of the time, getting more and more annoyed with myself which only made me think about my action even more (something to do with a book by Joseph Heller!?) On both occasions, the heel was quite stiff in the evening, but fine again next day. On the positive side, I am starting to feel that I am coping with the physical side of the training, I am definitely fitter than before Christmas and, more importantly, a routine is starting to form.

Today, I decided to continue picking off sections of the Lakeland 100, so parked at the end of the old railway near Threlkeld and ran the length of the Coach Road and back. The majority of this section is run on a rocky path, going out over fell land without ever getting too high, which I thought would be an ideal trip considering the weather. After a short easy initial section, there is about a kilometer uphill over very wet and muddy ground (Bob Graham route from Newsham to the Old Coach Road.)

Just beyond Newsham Farm

On a day like today, with the current ground conditions, there is no point tip-toeing round the mud, it is simply a case of picking a line and splashing through it. I remember from my Bob Graham training from a few years ago that there are a number of possible trods to take here, but the pace notes for the Lakeland 100 give a nice simple route which is easy to follow, even in the dark, keeping just to the right side of Birkett Beck.

Heading towards the side of Birkett Beck

Once up on the Old Coach road, I made good steady progress and this time managed to allow my mind to wander, not thinking about the heel. The physio was right, the less I think about what I am doing, the smoother I run! I really started to enjoy this section, trying to picture myself running this during the race in the summer, which distracted my mind from the heel and the rain. I did not see another sole along the entire length of the Coach Road, which is quite a rarity in the Lake District. I finally reached the end of the track at a small car park, which I think is a checkpoint for the Lakeland 100, in about 70 minutes.

End of Coach Road

The return journey was tougher as it was into the wind and rain, but it did not involve the climb up through the swamp. I felt a bit stronger towards the end today, more so than previous longer runs, which was encouraging. In addition, there was less stiffness in the tendon, so I am hoping this is a sign that my body has coped with the weeks training. Without the long climb, it only took about 50 minutes to run back to the car, giving a total time of about 2 hours for the 11.2 miles.

The weeks summary is; 4 sessions, 32 miles and 5:36 hours. That is a good solid start, but I must make sure I do not overdo things, so I am going to aim for basically the same again next week and really concentrate on not concentrating!

Just run!

The title refers to the instructions given to me by my physio. I had another appointment today, which developed into a rather interesting talk.

She gave my heel area a good look over and checked that the tendon is moving freely and not grinding. Everything was fine and she could see a definite increase in muscle size in the calf, so it now just looks small rather than pathetic.

We discussed the running I have been doing and I commented on how I have been using the GPS watch to keep my pace slow to avoid too much stress. To my surprise, she suggested that I try to up the pace to the level I would normally train at, as this would probably give me a smoother run using my normal gait. I talked about how I spend all my training runs thinking about how I am putting my foot down rather than just running normally and she suggested that this could be making things more difficult.

Somehow, I have to retrain my brain to realise that there is no longer a mechanical problem with the foot. At the moment, my brain is trained to protect the injured area (built up over the last few years of running with the problem) and will not let me run naturally, probably causing the calf to tighten and therefore putting more strain on the tendon.

We have decided that I'm on my own for the next couple of months, though I can call at any time I need help or advice, and then she can assess the situation, hopefully for the last time. Her parting words were "Just run!", so that is what I'm going to try and do.

On a different note, I received one of my regular emails from a friend who lives in Spain (Hi David), commenting on the previous post which I thought I would copy part of here;
"Your photo of the trees at Buttermere, start of Scarth Gap ..... I planted them when I was a National Park Ranger, for footpath erosion control."
Small world!!

First Lakeland 100 Recce

Happy New Year to all.

Things have been progressing well over the last two weeks. Since I broke up for the Christmas holidays two weeks ago, I have been able to get into more of a training routine, at least with regard to regular running; whether the running I am doing at present can be classed as "training" is another matter.

I am certainly not at the point where everything is free and easy, the running is always a bit of a struggle but it is getting easier. I had a run on Christmas day where I felt really good and found that I had to hold back the pace a bit which was a great feeling and equally important for my confidence. I recovered quite quickly from my run along the WHW last week and feel that I am just about ready to try a "training week" rather than just a "run as you feel week". I have been pleased with the way I have built up my running over the last 2 months, starting with the 30 second jogs to a point where I can tackle training sessions.

Yesterday morning, I thought I would start my training for the Lakeland 100 with a recce of part of the route from Blacksail Pass to Buttermere valley. So, despite the abysmal weather, I ran/walked from Buttermere, over Scarth Gap, down into Ennerdale, up to Blacksail Pass and back again.


Start of climb to Scarth Gap from Buttermere

 I took the first climb nice and easy, walking the steeper first part, running the easier middle section and walking again up to the pass. I caught and passed three folks pushing mountain bikes up the hill; knowing how rough this terrain is, I wondered where they were expecting to ride; each to his/her own!


Scarth Gap to the left

The drop down into Ennerdale was a bit slippy in the wet conditions, so much so, that I ran most of it off the rocky path on the grass. I stopped at the YHA at the head of Ennerdale to change my gloves for a second (Goretex) pair and put on an extra jacket for the climb up to Blacksail Pass as the weather was getting more brutal. I ran the first half to generate some heat and then stomped to the top, feeling pretty good but glad I was not continuing on into Wasdale.

A quick turn round at the top and lots of concentration on the descent. This was now the Lakeland 100 route and it became very clear that this section would need more recceing. During the race, this will be in the dark and, at times, the path is very indistinct particularly through the rocks. It gets much easier towards the bottom and you always have the handrail of Sail Beck on your right, but I am definitely going to have another look at this descent before the race.

The climb back up to Scarth Gap is much easier and shorter than I thought, taking less than 20 minutes. Once again, the descent from the top is very technical and is not the palce to make a bid for glory in the race. The objective for me will be to get to the valley in one piece and protect my quads for battles later to come.

Back in Butteremere Valley

I got back to the car in just over 2 hours, tried not to get too depressed to find that I'd only covered 7.2 miles, but felt great to be back in the hills again after such a long break. No major problems with the tendon other than a little stiffness later, but this was again less than I was suffering only a week and a half ago.

So, next week I will try an easy training week and see how the legs cope with that. Watch this space!

Oh, I'm so unfit!

During a little pre-Christmas break in Scotland, I had a run out on my favourite section of the West Highland Way. The original intention was to run from Drymen to Rowardennan, however, I noticed that there was a diversion in place to avoid the forest above Drymen. After a quick consultation with the WHW Race Forum to get the full story from the horses mouth, I decided to change plans to avoid the fallen trees and run from Balmaha to Rowardennan and back instead.

When I am running well, this is without doubt the section of the WHW I enjoy the most. The scenery is breathtaking, the trail interesting without being too tough and it's always sheltered from the worst of the weather. During the previous week, my confidence has been growing as I have suffered less and less from the stiffness/soreness in the evenings after a run, but did realise this would be the biggest acid test so far.

As I left Balmaha, it felt great to be back on this section again and I had a nice spring in my step. I allowed myself to run maybe a little faster than I have done so far and just tried to concentrate on a fluid style. For a while, I did not really think about my heel, everything felt normal and smooth as I settled into a lovely rhythm. As ever, I walked up the small climbs, but I noticed how much I was enjoying the downhill parts. I remember thinking how my quads would pay for that later; how right I was!

After an hour, I started to feel the heel, though it was more awkward rather than sore or painful. The problems seem to occur in the calf muscle as it tries to "protect" the tendon and, at present, the muscle is just not strong enough to make this compensation. Unfortunately, the only way to build up the muscle is to keep stressing it in a controlled way; it is just going to take time.

I do not think my running style was compromised on the return journey (take a look at the video) but I did take things noticably easier on the way back to Balmaha. Once I got past the 2 hour mark, I started to feel knackered, made worse as I remembered how I would zoom along this section when fit and here I was struggling to finish. It was great to get 3 hours under my belt, but it has highlighted the length of the road ahead to get back to full race fitness.

I am hoping to start a more structured training programme in the new year but am just going to concentrate on a few easy weeks at first, then in the middle of January, I'm going to try a "medium" week and see how the legs cope. Between now and then, I'm going to limit my runs to a maximum of 1:30 hours, with the majority under an hour. I find that writing things down in the blog tend to make them stick in my mind better and I'm more likely to follow the plan. That gives me another 4 weeks of steady training before I have my next serious test.

Happy Christmas to all!

Keswick AC Christmas Handicap Race

Yesterday, I competed in our club's traditional Christmas handicap race. We start and finish at the cricket pavilion in Fitz Park, doing a loop up into the woods on the lower slopes of Latrigg Fell. I set myself the same targets as last week; never faster than 10 mins/mile and walk all the hills. This did make my handicap rather difficult to work out, but I slotted in fairly near the front of the field.

It was a beautiful morning and I was just so excited to be in a "race" again. My previous competitive outing was in March and I've been so looking forward to this moment. It was a rather inauspicious start as the runners in front steadily ran into the distance and those behind slowly but surely caught and passed me, but I was loving it!

As we got on to the muddier and rougher ground, I was better able to keep up, though, stopping to keep filming did ruin my chances of a comeback win. Towards the end, I felt like I could have pushed the pace a bit, but forced myself to stick to the plan, using the video camera as an excuse to walk.

I eventually toddled over the line having been passed or outrun by the entire field, bar one, to claim second last place. Never has such a lowly placing felt so good.

In the last week I have been out running four times and each one has felt a bit more comfortable than the previous one and I have suffered less and less from soreness and stiffness in the evening. I feel very close to the point where I might be able to start a more structured training programme but have decided to keep this ad lib training going for the time being. The problem at present is the strain that hills put on the tendon, but even this is getting easier. During the last week of term, I got back into the habit of running from school after work and it felt really good to get back into that routine.

I received a few entries for the photo competition from last week, thank you to those that entered and I hope you enjoyed working out where the shots were taken and how far along the route each site is. Most seemed to comment that Photo 3 was the most difficult to pin-point. For those that had a look, here are the actual answers;
   Photo 1 - Crossroads in path at Arlehaven, just after crossing B821 (4.49 miles)
   Photo 2 - WHW marker post in last field before Drymen checkpoint (11.76 miles)
   Photo 3 - Ruin in Mugdock Woods, just as path swings to the left (1.43 miles)
   Photo 4 - Sharp left turn just before Gartness (9.55 miles)

Results

			Photo 1	Photo 2	Photo 3	Photo 4		Total
		Distance	4.49	11.76	1.43	9.55
Ian Wallace		Guess	4.4	11.9	1.5	9.8
		Error	0.09	0.14	0.07	0.25		0.55
Thomas		Guess	4.65	11.8	2	9.94
		Error	0.16	0.04	0.57	0.39		1.16
Tim		Guess	4.56	11.8	1.54	9.53
		Error	0.07	0.04	0.11	0.02		0.24
Debs M-C		Guess	4.7	11.9	1.5	9.1
		Error	0.21	0.14	0.07	0.45		0.87
John Kynaston		Guess	4.81	11.82	1.25	9.77
		Error	0.32	0.06	0.18	0.22		0.78

Congratulations Tim, less than a quarter of a mile out overall. First name in the Hall of Fame!