Monday, 14 April 2014

The 3 R’s: Recap, racing and races.


Well 2014 did not have the start that I planned for. I had a few hiccups in 2013, but it ended well with a reasonable result at Tour du Helvellyn. I was in fighting form and looking forward to the next challenge; the Montane Spine Race (http://thespinerace.com/) in early January. My fighting form lasted until around 4.5 hours into the race. I was on my way down Torside Clough, tripped, hyper extended, sub-luxed my hip, hit the deck and sprawled about for a minute or so in a lot of pain. Luckily I was only about a mile from a road crossing and managed to drag and hobble my way down to it. A race Doctor was also amongst the marshals at the road crossing along with my support crew for this section (George Bate and David Bethell). I was told by the Doctor that if I was given any pain killers stronger than Ibuprofen I would be pulled from the race. I was still convinced that I would be able to walk it off after a mile or two. So I dosed up on Ibuprofen and carried on with the aid of sticks. To cut a long story short the next 6 miles were very grim for me, it took me around 4 hours to get them completed to the next road crossing. My race was done, as was I. Handing my tracker back to the race marshals was difficult for me. Still it had to be and was done; then after a hot brew and some commiserations from passing runners and a big hug of fellow competitor Jen Gaskill, my support crew bundled me in the car for the journey to the A&E.

The next few weeks went like this;

Week 1: In bed on rather heavy duty pain killers. A minimum time of at least 30minutes to get out of bed and make the toilet and return to bed! And yes the toilet was in the same house!

Week 2: More movement but only on crutches. Loo trip down to about 10 minutes.

Weeks 3-4: Managed to get rid of the crutches and move to a walking stick. Managed to start getting my sock on my left foot! Physiotherapy at NHS starts.

Weeks 5-6: Managed to ditch the walking stick (although my walking style was similar to the hunch back of Notre Dame) and got stuck into rehab exercises. Started to see Mike Perry Physiotherapist as well as NHS.

Weeks:7-8: As weeks 5-6. Walking style improved to that of Huggy Bear of the original Starsky & Hutch TV show….. http://www.youtube.com/watch?v=oc6rbEt7Xwc

Weeks 9-10: I decided I was strong enough to try running again……..bad idea. I was told the soft tissue and tendon damage would take 12 weeks to heal properly. I thought for some reason I would be different….nope, I am the same as everyone else. I tried to run twice, but it was too early, there was too much pain. So I heeded the experts and stopped, switched to turbo training.

Weeks 11-12: Turbo training mixed with core training. At the end of week 12 I went to Annecy with the Fell Fairy (aka Tracy Dean). It was a do or die trip for me. It ended up being a ‘do’ result. I managed to put 3 days of running together. It was the result I hoped for.

Week 13: In the words of Fat Boy Slim…Right about now…. I’ve started training again with gentle runs and a view to at least a month’s build-up of this before I progress to harder sessions.

So the overall results of the 12 weeks were a weight gain of around 9lbs, a loss of muscle mass in the legs (a very visible difference between my left-injured- leg to right leg), a general loss of fitness and a general runners low, but on the plus side plenty of time to look at my race plans for the season. I had drafted one at the beginning of January on my Spine taper, but with my hip injury and lack of fitness I had to scrap all my races planned for the first 6 months of the year. So my proposed slimmed down 2014 calendar looks something like this;

May: At some point run the Pennine Way(aka Spine route). My DNF at the Spine was a double disappointment as I was also running it to raise money for the Charity Mind. I therefore still want to complete this as a challenge to myself and honour my sponsorships. It will also be a great training session.

June 28th: World Skyrunning 80Km Championship, Chamonix, France (http://www.skyrunning.com). I will not be up to speed for this race but I have an entry. If I feel I may not have the fitness to complete I may substitute this with the first UK Skyrunning race; the V3K http://www.vegan-welsh-3000s.co.uk/

July 26th: the Montane Lakeland 50 http://www.lakeland100.com/the-lakeland-50 .This race has now become the British Ultra Trail Championships for 2014. It will be super competitive for sure. Once again it will be too soon for me to be in tip top condition but I will certainly be planning to run as best as I can on the day. It’s also going to be a great social weekend, so looking forward to this no matter what.

August 29th: UTMB, Chamonix, France, http://www.ultratrailmb.com  Blinking ‘eck, I was not expecting to be doing this race! This is the first time I have put an entry into the UTMB (I was actually going to do the CCC, but the entry system showed I had 7 points, so a spur of the moment decision saw me press the UTMB button!). So much to my surprise I was drawn from the hat as it were. I should be getting somewhat fitter by about the time this race occurs, so I am looking forward to it, albeit with also rather a lot of nervousness as it will be my first 100mile race.

September 27th: Mmmm not sure maybe the RAB http://www.rabmountainmarathon.com/ but it is a week before the 3x3Ultra.

October 4th: 3x3 Ultra Skyrace, http://www.highterrainevents.co.uk as above not sure if it will be this or the RAB.

October 26th: Choice time Snowdon Marathon or Grand Trail Les Templiers 47mile Trail race (20th Anniversary Edition) http://thetempliersgreatrun.blogspot.co.uk/ . Templiers is more my thing, but I’ve never done a road marathon……

So as can be seen a bit wishy washy at the end of the year but I will make my judgment calls on the races closer to the time when I can gauge how I am running better. I will also be getting involved with a few friends challenge rounds offering support on Bob Graham and Paddy Buckley Rounds plus very excitingly the Hardrock 100. So although it is a slimmed down season, it's still going to be a busy one for sure.

I am also lucky enough to be involved in organising a Skyrace this year in the UK, The Peakskyrace  http://www.peakskyrace.co.uk/  It’s an interesting transition from being a competitor to race organisor but one I am enjoying along with my co Race Directors Richard Weremiuk and Billy Craig. We hope to put on a race to remember; for all the right reasons. I’ve also been out on the course and tweaking a few parts of it to increase the elevation. At present my Garmin has a reading of around 2350metres over 29miles. So just on the cusp of an AL fell race, but with the benefit of it being a fully marked and marshalled course. More details will be posted on the web site soon.


I will end with saying thanks to all at the NHS physio department and A&E who looked after me first class, to Mike Perry for then continued physio support http://1stcontactphysiotherapy.co.uk/stokeontrent/ , my Spine Support crew-George Bate, David Bethell, & Janson Heath who were all giving up their time and resources to help me out over the days that the race would have taken…sorry the adventure didn’t happen lads, Tracy Dean for sports massage and phsio support to keep me running whilst in France. And last but by no means least all the messages of support from everyone out there I have received about getting myself back out into the running mix, including all at Buff UK and Raidlight. Cheers to you all J

Thursday, 9 January 2014

A Fancy Paddy

“It’s your Dad, I think he’s dead!”
Dad & I
 I had been expecting a call like this from my mother at some point during the Spring of 2009, but regardless, the phone call that night still came as a shock. An ambulance was on its way to the family home and I told my mother I would come across straight away. I grabbed my lad out of the bath, dressed him and we headed out the door. I arrived after dropping the lad off on route to find the paramedics in the front room trying to resuscitate my father who was lying on the floor. They had arrived quickly and had being trying for around 20minutes, but to no avail. Lots of things crossed my mind at that point but I do remember two vividly. Firstly my father had stated he did not won’t to be revived (he had pulmonary fibrosis from years of working on building sites), he had come home from hospital to die and had accepted his fate with grace. Secondly, was the love of life that my father had always had. Even in his last few days at home he spent hours watching birds out of his window visiting the garden; which he classed as far more interesting than anything on television (well apart from Coronation Street!). Also one of the last conversations I had had with him he just looked at me and said “Son, you should start to run again. Running always made you smile.” At that point I hadn’t ran for around 13 years. I had been an amateur club track athlete and given it all up with the excuse of that “life is just getting in the way”. A few weeks later after my father’s funeral I started to run again.
Those initial running steps I took in the summer of 2009 were the first on what has become an incredible
The Paddy Buckley Route
journey for myself and 2 years later on Friday 3rd June 2011 I found myself going through a check list. Mmmm 5 pairs of Innov-8’s, check, 5pairs of socks, check, Hagloff waterproof, check, selection of Buffs, check, various vests and shorts, check, ridiculously tight skins, check, Nuun tablets, check, daft amount of food, check, beach wear & surf board, check, 80’s disco shirt, check, Rave t shirt, check, bikers jacket, check and last but not least bow tie and dinner jacket, check. All this can only mean one thing…it was time for my Paddy Buckley Round…with themed fancy dress road support points
J

I had spent a lot of time doing reccie runs over the Paddy route with my friend Tracy (Aka The
Tracy Dean aka The Fell Fairy
Fell Fairy http://tracymdean.blogspot.co.uk/) over much of the spring of 2011 and in between eating, moaning about my latest ankle twist and just going oooooohhhhh and aaaaaahhhhh at the scenery we had talked a little bit about my Paddy attempt scheduled for the 4th June that year. One of our random conversations brought up the subject of adding a little bit of fun to the attempt for those involved as well as myself and before you could say “I’ll have another Cornish pastie please” the idea of having themed road stops was born. So a  plan began to formulate in the empty space between my ears and it went something like this; Nantmoor was going to be a beach Party, Pont Caer Gors was to be a 70’s/80’s disco, Llanberis was Rave, Ogwen was a Biker Party theme and Capel was a black tie finish. Brilliant! Although this sounds a little bit odd, for me it was perfect planning as it took away the enormity of what I was planning to do; run a sub 24hour Paddy after only being running for a couple of years.

So that Friday morning I loaded everything in the car and Tracy and I
Outside Petes Eats
were heading to North Wales pretty much on schedule (which for those who know me is a remarkable achievement in its own right!). The weather forecast had been viewed diligently all week and most excellent conditions had been forecast for the weekend, and by the looks of things they were spot on. My attempt at the Paddy had been scheduled for an 11am start on Saturday the 4th from Capel Curig, so the plan was to travel down the day before and relax. I had arranged to meet Gaynor Prior (Lakeland L100 Winner & Cesaers Camp Winner Record Holder http://shoeaholicsguidetorunning.blogspot.co.uk/) and her husband Dave in Llanberis on the Friday afternoon for a preplanning meet.
 They had very generously offered to do all my road support for me! Which just emphasised to me what a fantastic couple they are and also that they are just ever so slightly bonkers. So in Pete’s Eats the maps were laid out and all the road stop points were marked whilst eating large platefuls of spag bol with chips and garlic bread, all washed down with a local beer, mmmmm. After about an hour (Poor Dave; during this time he was sat out in their van looking after their “lad” Albert…..Albert being the infamous fell running English bulldog, often spotted at the top of “Skidpaw” in the Lakes!) we said our good byes and arranged to meet at Capel Curig in the morning.
Gaynor and just some of the supplies!

It was onto Lyn Gwynant campsite for Tracy and I, as I had chosen this as base camp for my attempt, as from my perspective it looked reasonably central for people to camp and be ferried to and from for the various legs. So in no time I duly started to erect the tent ready for tomorrow whilst Tracy carried on with the important task of playing her Ukele and drinking cider (ermmm I mean carb loading!).
I had just completed the task when Jon Whilock (Paddy, Bob & Ramsey Completer) came across and said “O you’ve camped here have you, we are over there” said he pointing to
Tracy Carb loading
150 yards away. Ha, so much for the one big base camp. Never mind though, as I was not staying in the tent tonight anyway. I had booked a room in the Royal Goat in Beddgelert. Well I thought I may as well have a bit of luxury the night before as I could get an early night in the comfort of a posh hotel and emerge all rested and raring to go the next day. So we arranged to meet Jon at the Hotel for a “half” later that night. After I had booked in I noticed that Tracy’s “carb loading” was going well; so not one to be left behind I thought I’d better crack on and start my “carb loading” routine.  I must admit I think we both did a truly excellent job of it. Even when Jon turned up later I could tell he was impressed and secretly worried that with all my carb loading he would not be able to keep up with me over the Moelwyns. This was clearly emphasised by him telling me to
Tracy & Ukele
not drink anymore and not to let anyone else buy me any more beer. However, upon quick consultation with another support runner Bryan Carr (Paddy, Bob & Ramsey Round Completer), and Doctor of Medicine of some repute I was assured that my Guinness was most excellent at “Carb” loading.  Mmmmmm Jon’s gone…..to the bar then
J. The evening was rounded off by Tracy serenading the 3rd floor of the hotel with her Ukele. However, all good things must come to an end and I was tucked up in bed by a respectable 1am.

Saturday morning I was woken with the sun pouring its bright rays into the hotel room, this is it, this is the day, I thought. Well I’d better get a move on then. So it was down stairs for cereal, more cereal, juice, lots off, toast, a full English breakfast, more toast, croissant and a pot full of tea. Tracy had a more Lady like breakfast of healthy fruit whilst eyeing up a nice Mulberry bag across the table. Brilliant I could face the day. Gaynor had sent me an email with lots of useful ultra running tips on, so it was time to put some of these into action. A large pot of Vaseline was produced and I went to work......

So it was 30 minutes before the start time and I turn up at Capel Curig greased up and wearing my skins with a big floppy hat….my, I’m so fashionable. We met in the National Trust car park behind the Pinnacle CafĂ© and Joe Browns climbing shop. It was fantastic to see so many people who had turned up to support me on
Fashionable me!
the forth coming leg or to just watch me start. Jon Whilock and family, George Bate, Simon Reed (Bob, Paddy & Ramsey Round completer) and family, Dave Harrison, Bryan Carr and family (including Holly the fell Collie), Den & Dale Colclough, Mike Perry, Shane Godrich , Dickie, and  Gaynor & Dave equipped with an air horn!
At 11am myself, Jon, George, Dave, Bryan and Hollie were off. It was down the road in glorious sunshine, through Plas y Brenin car park and then up through the wood to start the ascent of Moel Siabod. In the woods much to the dismay of George, I started to use my poles. Four weeks previously I had badly torn my ankle resulting in an afternoon in hospital, with x rays and lots of prodding…ouch. Nothing was broken but there was extensive tears and bruising on both side of my right ankle so to help take the strain off it I had decided to use poles and had purchased a pair of Black Diamond Ultra Poles from Racekit (www.racekit.co.uk). I had never used poles before but they really did help with the ankle so I was going to take them with me on all the legs….besides I’d got George to carry them when I wasn’t using them ;) By the top of Moel Siabod it really was evident it was going to be a hot sweaty run across the Moelwyns. I was reminded on the way up to keep drinking at least every 20 to 30 minutes, I had decided on this leg to drink nothing but nuuns as I am a hairy monkey and due to the heat I knew I would sweat a lot. The leg was going by fantastic. Chief navigator Dave Harrison was doing a brilliant job and Jon was keeping a beady eye on pace (I had decided on a 23:30 schedule). By the time we were at Cerrig Cochion we were 5minutes up on schedule which I was pleased about as I had “tweeked” my ankle on the run to it and was muttering some anglo-saxon terminology under my breath. The run from Allt fawr to Moel Ddu was breath taking. I love the remoteness of that part of the run with the stillness of the small lakes.
In the Moelwyns on a Spring Recce
 It was at this point that all of my support crew bar 1 also swerved off to fill their water bottles. I had not realised at the time but due to the 26-27 degree temperature everyone was drinking far more than they had calculated on and even at this early stage the risk of dehydration was becoming a problem.
They had kept this worry hidden from me though and assured me they would catch up very quickly. In the quarries we were met by Dale, Simon and Mike who had decided to join us for this last part of the leg before continuing on with the next to get a few extra miles in (at the time Dale was training for the Lakeland 100 and Simon for his Ramsey Round). It was good to see them all along with fresh faces and fresh smiles we were soon heading up Moel Ddu. We got to the top 14minutes up on schedule. It was then into the Moelwyns proper all went well except for the run Craigysgafn to Moelwyn Mawr where I had another ankle moment and lost 6 minutes on the schedule. Right it’s just Cnicht then an easy run in I thought to myself and some ice cold drinks J With that in mind another 4 minutes was clawed
Cnicht Spring recce, George begging Chocolate of Tracy!
in going up Cnicht. Then the run in began. My road stop was at the National Trust car park so there was the 1.5mile or thereabouts road section to run at the end of the track. I was met at the bottom of the track by Gaynor wearing a bikini over her running kit and some flower necklaces with Orange juice in hand for me. Brilliant it was beach party time at Nantmoor. I walked with Gaynor for a while whilst drinking my orange juice before her Sensei voice kicked in and told me to start running again. I got to Nantmoor 11minutes up on schedule but more importantly I was greeted with a fantastic sight of a make shift beach set up. Deck chairs with water wings, mini surf board, wind break, bikini clad women (albeit over running kit). Haha it was just brilliant, all thoughts of tiredness or possible dehydration vanished from my mind. I finished the first leg feeling great. Although later Gaynor confessed when everyone saw me initially they thought “O hell, he looks awful” haha, sometimes ignorance is bliss.
Beach Stop!

Dave Prior served me up some of his home made spag bol, it was gorgeous and a whole bowl soon disappeared. I’ll state at this point Dave is a most excellent cook and over the last few years I’ve been fortunate to munch down on a few of his creations. I was also handed some cold flat coke which was fantastic at washing the spag bol down with. And whilst that was going on they had made me a cup of tea (funny how you always crave tea after long runs…well I do), I tried it, mmm perfect and just the right amount of sugar I said. Dave and Gaynor looked at each other a bit wide eyed but said nothing. It was not until later they told me they had put 8 sugars in it!!!! Haha. Suddenly the beach boys music stopped playing and my 10minute warning came on. Gaynor had also done a themed music playlist for each stop but at 10 minutes warnings came on to get my backside up and
The Pain!!!!!!
running otherwise I would be subject to Noddy Holder and Slade! Bryn Banog had my name on it, so without further a due, Simon, Dale, and George were joined now by Tracy and we all set of at a trot.

The sun was still beating down and temperatures were still high even though it was now going into early evening. We left Aberglaslyn woods and came out to make our way across to the lower slopes of Bryn Banog. I was at the back of the team as they merrily chatted away up front. At one of the field boundary’s the team started to circumnavigate a small incline but I didn’t follow them. I was just in my auto pilot stage from doing my reccie runs. I normally swung to the East of this mound and not the West so off I went to the East. When we hit the lower slopes of Bryn Banog I had emerged some 2-300metres ahead of the team. Theoretically great for reducing my effort over distance, but practically and actually not so great. I had removed myself from my water sources as I wasn’t carrying any myself, not very clever of me given that I was sweating heavily and was starting to feel quite thirsty. I was annoyed with myself and barked back at the team about getting some water. As soon as I done it I felt awful. These people are my friends who have willingly given up their time and travelled to Wales to help me get around these mountains and achieve my goal. What a complete immature selfish diva I had been for that moment barking orders. I sat down on the slope thinking to myself what a plonker I was whilst Dale trotted up the slope to me with some water. Dale handed me the water as I immediately apologised to him for my outburst. Dale is a very experienced UK fell runner and has helped out on countless Bob Graham Rounds (an excellent navigator on any of the BG legs) and with all this experience and knowledge he knew straight away that my outburst had just been an anxious panic moment. As soon as he said this I knew he was right, on some level I was worrying about the end result of the journey rather than just enjoying the point where I was, the right here right now moment.  So with just a couple of sentences from the wise man of the hills I had come back down to earth and felt grounded although still quite sheepish. I apologised to the rest of the team for being a plonker as we all made our way together to get up to the summit point. It was an incredibly beautiful evening with a clear blue sky
Tracy dress for the
Typical weather on a n Y Garn Recce!
and fantastic views. I had done this leg a few times with Tracy on training runs in Wales. I used to rave on to her how beautiful this leg of the Paddy was and on every occasion the weather had been claggy/foggy with no great views at all.
I remember saying to her it will most likely be perfect on the day of my attempt just when you can’t stop and take 5minutes to take everything in. And low and behold it was. By the time we had run across to Y Garn the last mountain on this legs hit list the sun was setting and the evening was drawing in. We descended at a steady pace and entered into Beddgelert Forest and I steadily plodded along the forest tracks to the next road crossing. A few of the crew trotted on ahead to let the road support know we were on our way. As I rounded the last bend I nearly doubled in laughter on top of a grass mound were 2 of my next two support runners Shane and Richard they were gyrating to some 70’s music whilst dressed in afro wigs, big sparkling sunglasses and completed by dodgy shirts and ties! Brilliant.
Albert resting before the 70's Disco!
Gaynor & Dave had got the pit stop sorted for me like a super-efficient formula 1 racing crew. Some 70’s Disco was blaring out, Dave was being Matre D and asking what I’d like to eat and drink. “Any more Spag Bol & Coke?” I enquired. “Certainly Sir” came the reply ha. Gaynor had got my new sock and shoes ready, whilst disco Shane and Dickie were sorting my gear out. First class service all around. We were expecting another support runner at this point to help us Nav over the Snowdon leg. But alas no sign of him yet, “not too worry though” I thought as I knew I knew the leg well enough to nav myself. I just needed to engage the brain. Just as we were about to set off a car came driving into the Pont Caer-gors car park in a cloud of dust and out jumped Iain Ridgeway. I had forgot that we were up on the schedule by around 22 minutes so no wonder we had nearly missed Iain. It’s a good job that he WAS actually arriving early. Ever the efficient mountain runner though, Iain had in no time got his shoes on and grabbed his rucksack and was alongside us in the blink of an eye.
 Once again it wasn’t long before we were all nattering about bits and bobs and within no time we had ascended Craig Wen in 18minutes quicker than had been on the schedule! I was 44 minutes up at this point.
Iain Ridgeway & Clive ascending Elidir Fawr
I was a little worried that perhaps I was travelling a bit too quick, but I felt ok so decided that I’d just go with the flow and see what happens. The ascents up Yr Aran and Cribau Tregalan went well and once again we just pipped under the scheduled times. It was about here though that the weather started to change and the clear sky that had been with us gave way to a low cloud base coming in, along with an increase in the wind a little. I remember cooling down quite rapid with the change to night time.  So it was time to get the trusty Hagloff on and march up to Snowdon’s summit. At the summit visibility had dropped down to around 20 metres but the paths are well defined so it presented no problem. We descended from the peak with Iain leading the way to Carnedd Ugain (Crib y Ddysgl). At the trig the visibility hadn’t improved so Iain took a compass bearing as we were travelling “off piste” from here to pick up the Snowdon Ranger Path. A few minutes later and boom, Iain had led us on the path and down we trotted to then ascend Moel Cynghorion. From there on in it was easy running over the last few peaks to Moel Eilio. As we started the descent from this final peak of the Snowdon leg the twinkling lights of Llanberis at 1.30am could be seen. Which was fitting as the next stop was also about twinkling lights; it was the Rave themeJ.

Glo hoops abound at the Llanberis pit stop!
As I scuttled into Llanberis at around 2am I was once again chuckling to myself. I was greeted by a load of hooped glow sticks around the support van with Rave music blasting out and Gaynor, Clive and Tracy wearing day-glo leg warmers and skirts (although I think Clive opted out of the Skirt wearing) ha. Jon Whilock was also ready and waiting but wasn’t as keen on the day-glo look. Tracy had convinced him to at least wear a glow stick which he did and duly covered up with his sleeve. Once again the pit stop crew were amazing. Iain had run on ahead to let them know I was coming so everything was ready, food, drink and my own rave T-shirt. Just before Noddy Holder started to blare out of the music system I was off on my way to ascend the Glyders leg. My support runners for this leg were Jon, Clive, Iain for the first few ascents, and also joining us was Sarah Ridgeway and Brian Carr. We were missing Bryan though, no one seemed to know where he was (I later found out he was in the car park around the corner from us and wondering where we were!). I remember chatting to Sarah saying that we had another collie coming along to join her and Iain’s 2 dogs for this leg. But alas Hollie the Collie was going to miss the nightlife on the Glyders.
The Glyders leg of the Paddy route was really my make or break leg. I knew that if I could get through this leg fine I would complete the round. It’s never been my quickest of the legs when I was doing the
Glyders recce and those rocks!
recce’s. I don’t think even when I was fresh I ever made it from Glyder Fawr to Glyder Fach in the scheduled 16 minutes. Obviously the dodgy ankle going into a night section over probably the most rock infested of the Paddy legs didn’t help; I knew I wasn’t going to be fast and I was glad to have the extra time I had gained earlier on in the bag. About half way up the first ascent to Elidir Fach tiredness also started to
Blah!
affect me. I think the combination of the exertions so far plus the changes from my usual sleep pattern zone were beginning to build up. It was also around this time that my ability to eat was beginning to reduce. I have a vivid memory of trying to eat a cheese and onion sandwich on the way up Elidir Fach and not being able to. In the end I managed to discard the filling and just eat the bread and butter. It was a bit of a task so I decided to switch to gels for the rest of the leg. Clive then became my right hand Gel man. At the base of each summit ascent he would hand me a gel already open and ready to consume. John was back into time keeping duties whilst Sarah and Iain were undertaking the navigation. There was still quite a bit of swirling night cloud around as we ascended Elidir Fawr. But there was no hesitation with the navigation and we were on the descending path from Elidir Fawr with no problem heading towards Mynedd Perfedd. Despite my looming tiredness and my impression of Tom Hanks in “Big” when he tastes Cavier (except in my case it was the onion), I had only lost 2 minutes on the first two peaks of this leg over a 72minute period. However, looking at my schedule afterwards I then went onto lose 10 minutes over a period which should have taken me 27minutes! Looking back now I would say that the short ascents to Mynedd Perfect and Foel Goch were my lowest energy points. I was also being very cautious about my ankle. I knew I was tired and that is normally when my concentration levels drop and accidents happen. In no uncertain terms Jon told me at the summit of Foel Goch I was losing time and that I
Up in the Glyders at sunrise. Photo Sarah Ridgeway
needed to get my act back together again. He was right, so I decided it was time for my ipod. I probably lost a couple of more minutes with faffing about trying to unwind my ear plugs and getting it set up but pretty soon I was skipping along at a reasonable click dancing around rocks to the sound of “Korns Greatest Hits”. I ascended Y Garn only being a minute of my schedule time. I was now feeling more energised and raring to go for the rest of the leg. So Jon, Clive Sarah and myself pressed onto Glyder Fawr (Iain had dropped back done to Nant Peris at this point to get some well-deserved sleep). Sarah took us up to the summit of Glyder Fawr with a perfect line. Dawn was also upon us at this point. I made my way to the summit as some spectacular views of the Glyders unfolded before me. I felt my spirit lift as the early morning sun shone upon us.
Summiting Glyder Fach with my rave shirt still on
 photo Sarah Ridgeway
The summit was bagged with a 2minute gain on the schedule. 20 minutes later we had also summated Glyder Fach. It was 4 minutes slower than the schedule I was using but I was not going to worry about that as during my earlier recce runs I normally took at least 18minutes. Just one more summit to go; Tryfan. I grabbed an extra gel from Clive at the top of Glyder Fach scree slope descent in anticipation of the Tryfan ascent. I was not descending fast due to being over cautious about my ankle and although I found using sticks beneficial from a support perspective I found that they did hamper my descending speed. Looking back though it may have been a good thing and reduced the amount of impact damage my quads were receiving. I liked the ascent up Tryfan.  The combination of a cool temperature and a scrambling ascent, allowing me to use my upper body strength, meant that I only lost 2 minutes on the scheduled time. I think all of that was lost on my cautious scree slope descent from the previous summit of Glyder Fach. The descent
View of Tryfan from Ogwen that morning.
from Tryfan however was fuelled with a little excitement of reaching my “Rock” roadside stop. I trotted down to the Ogwen layby to see Dave and Gaynors trusty Bongo van with a massive skull and crossbones flag flying and once again some rock music blaring out. It may have been 6.30am but it was time to rock!
Bongo & skull & Bones Rock stop!
I think I had ate all of Daves spag bol by then so it was a more traditional breakfast of porridge and a nice cup of tea. Within what seemed like a very short time Noddy Holder was heared on the music system….eeek time to get a move on. The Carneddau leg had my name written on it and it was time to get the job finished. So I set off with Tracy, Dale, Dave, & Mike. First up was Pen yr Ole Wen, one of my favourite little scrambles in Snowdonia. I can’t say I was up it at a fast pace as I could feel the tiredness beginning to bite into the muscles. I remember get a little shove from Tracy at one of the climbing points as if to give me a little nudge to get a shuffle on. It worked I put my head down and concentrated on getting to the summit. I knew once I was up I had completed most of the ascent for that leg then and it would be reasonable running after that. About three quarter of the way up the ascent the weather changed and a small low system moved in. Within about 5 minutes our view had been cut to about 25 yards due to low level cloud base. The associated drizzle and plummet in temperature meant that we all got our jackets on, but despite this we still managed to reach the summit in 57minutes, only 1 minute off schedule. We grouped at
Albert congratulates his Dad at the finish!
the summit and headed off to the next peaks. The lack of visibility did not present any problems over this section. I had ran it that often I was beginning to recognize certain rocks on the trod’s. There are only a couple of key turns to get right and as long as you get them right it’s a fairly straightforward leg.  However, the coldness and rain made the going slow on a few of the descents due to the rocks being extremely greasy and slippy. We lost about 15minutes in the middle of this leg due to the conditions, but this was fine as the end was in sight. Approaching the last ascent my acknowledgement of completing the round was sinking in the weather started to brighten. The cloud was starting to lift and it was warming up as the sun gained height in the sky.  I felt energised (easy to do when you aren’t carrying anything!) and pushed on towards Pen
Happy me at the end :)
Llithrig y Wrach. I got to the summit and turned to start the descent but realized a combination of my energy burst and the team getting waterproofs off we had spread out. Dale’s experience once again shown through as he halted us all till we had regrouped. The descent from this point is one of those funny lines that is only on a minor trod and if missed you can end up getting way laid. So it was important for us all to do the descent together. The descent is great fun and we all really enjoyed the run down to the main road into Capel Curig. The cloud lifted and the sun shone down on us on the last few glorious miles. We all got to the road with big grins on our faces. Tracy then shouted out, “Right Ant, lead us home”, so of we set along the final kilometre on the road traveling at a fair pace (Tracy’s Garmin registering 6min mile pace!). We came into Capel to be greeted by a large banner across the traffic Island saying “Finish” it across it and everyone cheering myself and support home. It was a fantastic and welcome sight. Within a minute Gaynor had produced champagne and beers. The final black tie road stop began, but this time with no threat of Noddy Holder interruptions!
Champagne & Black tie finish!


The completion of my Paddy Round is without a doubt one of my proudest moments of life. There is also no doubt in my mind I could not have undertaken it with the help of all my friends that were there to help me. So thank you George Bate, Bryan Carr, Dale Colclough, Shane Goodrich (& Dickie), David Harrison, Clive Hevey, Mike Perry, Gaynor Prior, David
Prior, Simon Reed, Iain Ridgeway, Sarah Ridgeway, and Jonathon Whilock. Last but no means least a very special thank you for Tracy Dean for accompanying me on many, many, many runs over the route, and for her support not only over the weekend but on the months of buildup beforehand. I raise my glass and say
George, Simon & Dale.

“Cheers!” to you all and my father for putting me back on the trod again. 

That one was for you Dad J

Sunday, 17 March 2013

Ketchup, Pies and VO2max

Well 2013 seems to be trundling on at a fair old pace already and in what seems like a blink of the eye it’s March already! Blimey I’d better have a ramble about my winter meanderings then before its well and truly mid spring. First things first I suppose I’d better do a quick Ketchup or even a catch up for that matter.

In my January post I forgot to mention a couple of little races that I stretched the legs over. The first was the Tour of Pendle.  I’m still a newbie really at this fell racing malarchie as I’ve only done 5 races (Mow Cop 2010, Lantysilio 2010, Long Mynd Valleys 2011, Y Garn 2011, and The Roaches 2011). My last race on the fells had been over a year ago! Well slap me with a wet kipper I thought back in the Autumn I need to address this. So I opened up the FRA race calendar and I noticed that the Tour of Pendle was only a couple of weeks away. It was close to the Roaches Fell Race but as in my limited race calendar I had already done the Roaches I thought time for pastures and fells anew. Print the form, lick the stamp post the envelope, jobs a good one.

The home of slightly crazy mountain folk

I managed to make it to the start venue on the day of the race in reasonable time; which for those who know me will realise is an achievement in its own right! I went and registered, then on the way back bumped into a few familiar faces that all came out with the same comments along the line of “What are you doing here? It’s a bit short for you this one? Etc. And I suppose on my previous training and running that year they were right on all accounts. But as I said earlier I explained I had not done one fell race all year and I felt I needed to do one and I had heard there were exceptionally nice cakes afterwards! Conditions were chilly for the race but clear on most of the course. On the highest tops though the clag was down in a few places. Before long we were off, well Carl Bell was, with a few other speedy chaps in hot pursuit. Cough, wheeze cough! My body had been used to the ultra shuffle and this brisk pace at the beginning was a bit of a shock to it. By the time we reached the first ascent the lungs were calming down a bit. “Finally!” I thought, a speed I could cope with. I liked the ascents, it was familiar turf for me and the quads still had some strength in them from my summer excursions.  As the race was a bit of a late decision for me I had not recce’d the course and I had not ran or walked at Pendle before. It was all new terrain; so this dictated my race tactics….follow someone and hope they knew where they were going! Yep not the brightest of strategies but one I was willing to take the risk on as it would be a fun run no matter what the outcome. Luckily this worked well for most of the race as I was following a Clayton Le Moor Athlete (Gary Wilkinson I think), with the small exception towards the end. Somewhere on the top of Pendle moor in the clag I lost sight of the chap I was following and I immediately knew I hadn’t a flipping clue where I was, whoopsy.  After about 30 seconds I realized I was going wrong so I cut left back towards my last point where I had seen the runner and luckily for me some other chaps came into view from out of the mist and I legged it off down a slope not too far behind them. Within about 15seconds we had descended from the clag and I could see the line of runners in front of me. Phew, close call that one. I probably lost about 1minute or just over, but no more, so I felt very lucky. I speed up a little on the descent to try and catch a few folk but my lack of fell running this year showed and I ended up practicing my face planting technique  a couple of times! I enjoyed the final ascent though and managed to pull a few places in.  I was just beginning to feel warmed up and was chuckling to myself about the fact it had taken over 2 hours for me to feel ready to get a wiggle on!

Moi on the last ascent at Pendle; still chuckling.. :)
The last descent was a fun run down and I managed to take in the views a little. When we hit the track at the bottom I remember running past a reservoir thinking I don’t remember this. Ha, obviously we had ran past it at the beginning but with my body being in a state of shock at the starting speed I must have had tunnel vision. I eventually finished in 22nd place in a time of 2:46:34 which I was quite happy with. Fun on the fells had definitely been had that day and as predicted the cakes afterwards were brilliant, so much so I think I had to try 3 pieces just to be sure!

Cake tasting with Lee Knight after the race. Photo Tom Philips.
The other couple of races I have done so far have been Cross country; the horror the horror. I like doing XC races but by ‘eck they are hard work. Let’s not mess about here; XC races tend to be fast. All the 10k thoroughbreds are out starting their winter training etc along with all the other road distance and track thoroughbreds. It’s like a formula one grand prix after the starter yells GO! But they are great opportunities for speed tempo runs for me. There is no way I would run as fast as I do in an XC race if I was training on my own. So they serve a good purpose in creating a great speed endurance workout. I run for Eryri Harriers in the North Wales XC league and this season I managed to get out to three of the 5 fixtures. My first was Wrexham on the 24th of November, a week after Pendle, I managed  a 40th position. The second was 12th January at Telford. My first outing since my December off and I funnily enough improved to 31st. The last run was at Oswestry on the 2nd Feb and I managed another improvement to finish in 20th. I also picked up a couple of medals as Eryri Harriers had won the team event and also the Male master’s event and I had managed to count for both teams. Legendary Arwel Lewis later told me it had been 10 years since Eryri had won the masters previously. So overall I was quite pleased with my outings and I think it showed the December rest period helped and that my training was going forward. With that in mind I was lining up the next day for the Alsager 5 mile road race. Yep back to back speed session what could possibly go wrong!

The Legendary Arwel Lewis
Well for a starter I nearly missed the start! Back to my old self then. I had arrived in time to get my number. On the way back from registration I met an old fell friend Brian Lomas (Congleton AC) who was surprised to see me there…comparisons of it being like Mo Farrah lining up for a 200m race were made ha. I then caught up with Fell fairy and her son who were out for a gentle trot around. I then meandered of up some road, bumped into Dale Colclough (Trentham AC & Mercia) and had a natter with him then looked at my watch, cripes! Twas nearly start time. I dashed back to my car chucked my kit in and raced back to the start. I had 30seconds grace; then the gun went. Phew unlike my chin, that was a close shave. I settled down in the race and was trundling along quite nicely until about the 3 mile point and then the odd spasm and twitch started to occur in my left hamstring. Whoops, “keep going” I thought “and just relax, the body will sort itself out”. Well in a fashion it did; half a mile later it was just a constant pull and I could tell it was not well at all. Now I could have dropped out at this point and done the sensible thing easing my leg off to reduce any further damage. Nope, I told my hamstring it was its own stupid fault and that I was going to make it run all the way to the end now. I had been feeling good and was looking at pushing the last mile or so but that all went out of the window. I just eased slightly for the last 1.5 miles and settled at a pace were the leg just hurt rather than one where it sent sharp pains through the rest of my body. Not what I wanted but heyho I was not quitting (Ego was a go-go me thinks). Still I managed to get to the line in 29:02; it would have been nice to have been low 28’s but perhaps that will be next year’s target. I was 81st overall (801 starters) and 4th in my category. So considering my leg, not too bad. Needless to say I was straight to see Mike Perry my local physio the next day. He confirmed a grade 1 tear and immediately got to work on it.

The Alsager 5 at the 1 mile point: Photo by Racephoto's
Due to the hamstring issue my plans for February changed. All planned speed work was dropped; I also had to bin a few races including the North Wales XC champs which I had been looking forward to. I spent the immediate 3 weeks of February following the injury with gentle jogging concentrating on my ultra shuffle and looking at just doing some distance work as speed was a no no. I don’t mind a little bit of chaos as it breaks up the monotony of what I call structured boredom. It always allows me to learn to adapt and be flexible, which I think are useful attributes in life anyway. So although a little miffed that my speed work and races were now in the dustbin I was already excited about the challenge of coping with a damaged hamstring and seeing how quick I could recover. The first thing I did was to not stop running; my logic being to try and allow the injury to heal under a little stress would give it more flexibility when it finally did heal. Admittedly my running pace was down to over 10min miles but hey I was still moving so result. After a few more sessions with Mike and upping the protein content in my meals and daily stretching  I could sense an improvement within a couple of weeks. This was just as well as I had planned to join up with Tracy (aka the Fell Fairy) for a recce of the Highland Fling route. So on Feb 15th we set out for an overnight stop in Glasgow and then onto Drymen early Saturday morning. Tracy had spoke to Terry Conway recently and he advised her not to bother with the first 12 miles as it was a bit flat and boring. So the plan was to get our backpacks on and run to Tyndrum that day. Stay overnight in Tyndrum and then run back to Drymen the next day. And that’s pretty much what happened. The first day was a bit drizzly so it was not the best for views. I set myself a challenge of running all the ascents from Drymen to Tyndrum as part of my training to get used to running ascents rather than breaking into my usual Fell/ultra walk. Over the 2 days I only ended up walking one ascent and that was Conic Hill on the return leg as I was drinking a coffee, so overall I was pleased with that. The return leg was great. Tracy and I were treated to some fantastic views across Loch Lomond which well and truly made up for the drizzly dull day before. I should also mention that we stayed at the ByTheWay  Hostel in Tyndrum where the owner is also a keen runner having completed the Highland Fling and I think the West Highland Way Race. We were greeted very enthusiastically by her and made to feel very welcome. I can highly recommend this well equipped and lovely warm hostel to anyone who is looking for a base to explore the surrounding area.  It was a good weekend of running with the Garmin registering just under 84 miles for the 2 days; which put my weekly total up to 103! This is the largest mileage I have done, ever, excluding the week of the TDG race.  Luckily when I got back to the car the local shop in Drymen was still open so in no time at all it was pie time! My favourite time of the day J
The start of day 2; the return run of the Highland Fling
The Northern view of Loch Lomond
The things you find by the Loch side.

The sunset from Conic Hill; a great end to two great days of running.
I think a may have mentioned it a few times that I am rather fond of pies but alas no matter how much reading of books and internet trawling on diet I have done I can’t find any information stating that a pie diet is the way forward to increasing ones athletic prowess, mmmmmmm. This shocking and startling discovery is beginning to get me to think that perhaps my pie based diet is not as beneficial towards helping me further my running as I would like it to be, rats! And yes I think I am at that point where I would like to improve my running performance. Following the TDG it’s something I’ve given a bit of thought too, primarily because I wasn’t doing much running after the TDG due to destroyed feet! So I decided to have a look at my training or lack of it I should say. One thing is for certain when you are a self employed single parent ultra runner there’s not a lot of spare time in the day. But if you want to get to some where different in life then you usually have to do something different to get there. I thought as a useful starting point I would go and get myself assessed. So I spent the next couple of weekends out at various night clubs asking ladies to assess me....... quite a fun experience, particularly when you sometimes wear a kilt, but after a couple of weeks I thought the gains to my training from this tactic although fun were minimal. So I decided to gave Mark Laithwaite a call (Organisor of the Montane L100 & L50, owner of the Endurance store and well known for his Talk Ultra chats with Ian Corless about training/coaching). He suggested I came in for one of their assessments and they would formulate a training plan for me to get the improvements I was after. So on the 23rd of October 2012 I went and filled a load of paperwork in and ran on a treadmill with the whole oxygen mask on etc to work out my VO2max and heart threshold rates etc.
Kilian showing how the VO2 max test should be done.
Well this was a unique experience; I must admit it was strangely claustrophobic running with an oxygen mask on but my curiosity about the whole thing was overriding my weird perceptions about breathing in a mask on a treadmill. To cut a long story short I really enjoyed the day and Mark and his staff were great at sorting my results out and putting a plan together for me. The results? Well I was told I have a VO2max of 78% and my threshold heart rate was around 172bpm, with a max incline of 5% being achieved over a total aerobic time of 8minutes. What did this mean? To be honest I hadn’t a clue but apparently with this information a training plan could be developed and it was. The primary change in my training was to increase my basic speed so intervals and fartlek sessions were a stable part of my drafted training plan. Over the next few days I did do a bit of reading about VO2 etc and heart rate threshold training. First stop as usual was Wikipedia; it reveals that apparently my VO2 max is on par with the Elite Female athletes but a bit behind Elite male Athletes (85%).  I was told that you can improve your VO2 max by around about 10% via the influence of training and body weight. So it got me thinking that it may be possible for me to get over the 80% level and get closer to that 85% point if I address my training and dietary issues. I should also note that Wikipedia also states that Prof. Tim Noakes claims that VO2 max is a “relatively poor performance indicator in runners”. So I knew it certainly isn’t a be all and end all but I thought it maybe a specific starting point for me to aim for where I would need to not only improve my training but also address my diet of pies over the next year. So all the ingredients were there for S.M.A.R.T. goal setting. Great I thought. So November came and I started the program; December came and I stopped running! Holiday time, Mmmm hadn’t thought that one through I muttered to myself as I wondered back into the seedy world of mince pie eating.

But they taste so good!
So where am I know with it all? Well I'm on the path the lets say, though not that far along it. During my December break I re-configured my training plan. I have taken some of the aspects given to me by Mark and his team and I have incorporated them into a broad plan that I devised myself that I could tailor more accurately around my work and family commitments whilst building in a degree of flexibility that allows to me change things on a weekly basis. Things seem to be going in the right direction even though I have had one or two minor hiccups like the hamstring strain. I am really viewing the whole year as an adventure and a stepping stone to put me in a better position for next year. I am looking forward greatly to this year’s race events and the fun they will bring. I will no doubt learn a lot from them and hopefully use this to improve my performance and enjoyment for next year. The dietary side of things has been slow in changing; in fact I reckon snails move faster than I have in implementing any changes. I am without a shadow of a doubt hooked onto the food industries triad of sugar, fat and salt with their carefully construed bliss points. All three are also the key ingredients of pies! Awareness is a great tool though and so a starting point has been reached albeit slow. I have recently down loaded the “Paleo Diet for Athletes” by L Cordain and I am about half way through.  Very interesting reading and I would recommend it to anyone, athlete or non athlete, although I imagine most people reading this have already done so. I have not managed to make any big changes but I have very slowly been reducing my intake of processed food and increasing the amount of fruit, vegetable and nuts etc.  Still early days for me yet and I shall no doubt keep you all informed on how I am coping with my reduced pie intake over the next month or so. It will make for a future blog post or two I’m sure.
So on that note I better go off and eat a few almonds or something :D