2017 - One Week Down.

So with the first weeks training done, there is a long road to TP100. 110 days (at time of writing) until TP100. The biggest task being the need to be grandslam ready. There is no real room for progressive training beyond TP100. With recovery and taper there is perhaps a 2 to 3 week window for purposeful running. These periods are going to need to be about fine tuning. My view is that if you are chasing grandslam fitness beyond TP100 then you won't be finding it.

This first week has been great and with the second week just beginning, there is a long way to go. Strength work today and I think that is going to be key to success. The stronger I am then the better I will cope and the quicker I should recover. Beyond that a healthy diet (bye bye fast food and haribo) and plenty of rest. I currently get no where near enough sleep... must try harder.

So as week 2 begins the motivations high. Now to resist the office Christmas Junk food clear out.... salted caramel mince pie anyone?... seriously!

Surviving the South Downs Way 100

With the race ever looming and many people who are running it for the first time asking for advice, I thought I would give my few snippets to surviving the South Downs Way 100.

Remember it's a long way

Sounds blindingly obvious, but its not. Easy to forget on 7 miles in when you are blasting the downhills and jumping cow shits like Killian Jornet that there is still 93 miles to go. You WILL pay for this later when you are falling on the downhills and tripping through cow shit. Chances are Killian Jornet you are not.

Remember it's not that far.

So yes an immediate contradiction to point one, sounds about right with most ultra advice. In this.case the contradiction is true. This is part of the mental component to the 100 mile distance. Build the distance up too much in your mind and the race will become about nothing other than fear and trepidation. The consequence being as a result of the hesitation you will be slipping through cow shit from the beginning, panicking and generally not enjoying yourself. Set a comfortable pace, acknowledge you will slow down and set about enjoying each mile individually. This is a beautiful route. Don't get to the finish and realise you've run the whole thing with your head down.

Be comfortable in your kit choices.

With nerves setting in don't start seconding guessing kit and buy something new because it might make you better. It won't and the uncertainty will probably cause problems. Utilise the kit you have trained with and know and love. That said if kit is broken or problematic then replace it, but replace it with what you know.

Don't carry excess weight.

It's very easy to add a couple of kilos of weight you don't require and over a 100 miles that will add up. My physio shared the delightful news that when you jog, 15 times your weight goes through your legs with every stride. A couple of kilos becomes near on 65lbs extra force through your legs. Now I'm not suggesting you should under pack. Nerves will have you throwing everything and the kitchen sink into your back pack. Remember a sink is useless if not plumbed in. Think everything through and utilise drop bags to store stuff you need later in the race. This can assist considerably and just make it a little easier (note the word little).

The descents and ascents will more or less even themselves out.

Make the most of the good running. There is plenty of it to be had on this route. Lots of the aid stations are in the valleys and can be jogged down into. This is always a great moral boost. You then leave the aid station normally to an uphill. Walk it and don't let the adrenaline have you running up it beyond your means. Equally don't fret the slog up the climbs. More often than not when you get to the top there will be a nice bit of runnable flat to enjoy.

Love the aid stations but don't stay long.

Damn these centurion aid stations are epic. So epic it would be very easy to stay too long... DONT!!!! 14 Aid stations on the course. It's really helpful if utilised in the right manner. Remember though 5 minutes at each aid station would cost you 70 minutes!!! Imagine how gutted you would be timed out with 20 minutes to go and in touching distance of Eastbourne. My advice is grab what you want from the aid stations, say your thank you's and remember that hill you are walking up?! Now is the time to shovel food into your face whilst walking. Maybe consider one point where you will stay for a bit longer. Mile 54 being a good option, but every time you stop you also have to get going again and that will get harder and harder. Don't get stuck in the DNF chair. Get to Housedean and you will understand what I mean by this.

Don't Fret the GPS.

It is quite common when I am running alongside people that I hear these words, "where's the aid station? My watch says it should be here." Remember GPS is inherently inaccurate. Just check strava after for the variation of overall distances. I promise Centurion have not tricked you and aid stations will always appear. Just enjoy the running and tick off aid stations as you pass through them.

Don't get lost.

More specifically don't get lost beyond repair. Trust the maps, the signs and the tape. If you do take an errant turn then keep your eyes peeled for a sign or tape. If you see nothing for about 1/2 mile (unless a straight with no turn offs at all) turn back and double check. Even if you prove to be going the right way it's a small amount of time for a potentially very costly mistake. Plus the confidence you are going the correct way will probably result in faster running. During the race at any possible turning do a scan for signs and tape (especially at night). I've yet to be on a centurion event where at a turning there isn't an indicator of Which way to go.

Go at your pace

This is such a friendly race that it is easy to get caught in conversations and friendships. I have made some friends out on the course. The danger is that you compromise your race pla. Invariably people feel good at different times. People also have different strengths and weaknesses. I am better descending than.ascending. I make these points because when you start running with others it's easy to compromise pace to run together and suddenly.you still feel bad later, but didn't optimise your pace when you were feeling good. Guess what that new friend has now run off where they are sticking to their plan. Turns out they were just having a low spell and are now off like a rocket. So absolutely make friends, chat etc, but just establish the culture that if one of you pulls away you will see the other later (even if that's a lie). This will enable you to.Keep.to.your race plan.and have fun.

Get a good light source.

If you have not done much night running it can get pretty dark on the downs. A good torch will make things a whole lot easier. It will enable you to run with confidence, spot signs and tape, trip hazards etc. The dawn will be here before you know it and with the sunrise I guarantee a renewed sense of energy and determination.

Don't get cold.

The downs can be brutal when the temperature drops and the sensation can be amplified if it's a warm day into a cold night. There is a point about 62 miles into the race before you climb back up onto the downs where it is always a good idea to get a layer and jacket on. The south downs has been described as having its own eco-climate. Not by me, but by the local paragliding club. I trust them where judging weather is concerned. Up on the top near the sea it can get very chilly and windy. Act to prevent rather than cure. It will be better in the long run.

Bring a buff.

Even if the temperature doesn't drop it is likely at some point the wind will pick up. Having a buff to hand is a great way to keep the wind of your ears. It can make a significant difference. When you are being battered by the wind a little thing like this can be a huge morale boost and really improve a race.

Bring suncream!!!

Don't be deceived. If the sun is shining then you will need cream. When the winds pick up it can feel cooler than it is. By the evening if you are burned you will be wishing you had put suncream on at the start, especially with the salty air lashing at your skin.

The Jevington descent can be tricky.

So you have got to the top of jevington. The hard work is done and just about three miles to grind out. Don't lose focus the descent can be a little tricky , with narrow path and rubble it's easy to twist an ankle. A DNF at the bottom of Jevington would suck. On the plus side you should have seen the end of all the cow shit.

The home stretch.

So you are off the South Downs Way and on the home stretch. Don't Sprint just yet though. The adrenaline might have you feeling like you are nearly there but it is still over two miles. Take it steady, pace it out and get ready for an epic finish.

Enjoy the monumentous track finish. There is something quite special about that final 400mtrs. However much you are hurting soak up the atmosphere, bury the pain and run that bloody thing. There is no feeling like that moment.

These are just a few of my views based on my own successes and mistakes. Hope they help and look forward to seeing you all at the race and in Eastbourne clasping a buckle. I'll be the man with a monster on my back :)

The Ambitious Plans of 2015

After the limited achievements of 2014 it stands to reason that I might as well try something more ambitious for 2015. For those of you who regularly follow my Twitter or Facebook will know that I have had plans brewing for a while.

For those less aware my plan is to complete the 2015 Centurion Running Grand slam. Having now officially signed up to all 4 races I feel I can formally confirm my plans. I have completed SDW100 and NDW100 in 2013, but have yet to run the other two. Invariably I will run some other smaller races in build up and between these, but they will all be with the clear goal of completing the grand slam.

In preparation for this I have rejoined the gym and got my treadmill all set and ready for training on. I know some people are hyper critical of both these formats of training, but they work for me and were part of my success in completing the Downs Double in 2013.

With a clear idea of training level required I have the full backing of my wife, both for the races but also the training involved. It's easy to overlook how much time training will take. Whilst I love the training without careful planning it will quickly become a nuisance to my wife. Between the time in the gym, on the treadmill, on the trails and recce runs, the whole thing needs to be planned. So plans are in place with monthly targets to hit, but the micro level to the training plan will be reviewed each Sunday for the week ahead. This allows the flexibility for life to happen. I'm also plotting in recce runs. I think the most useful thing of all is a shared electronic calendar. Last year and every year for the last 9 years my wife and I have often come to logger heads when realising we have double booked (or with my forgetfulness sometimes triple booked ourselves.) A shared calendar stops that happening and has been a life saver. Albeit it sometimes resulting in the occasional phone call when a calendar alert pings up announcing a race or a run that I am planning. NB: Ask the wife before putting it on the calendar.

The task for 2015 is a big one. I want to be at the start line of each race knowing that I have trained well and am as fit as I ever have been. I want to be able to start and finish with no excuses lined up in the back of my mind. I've never started a year this determined and I will give everything I can. At the time of writing this I am 35lb away from my target weight. This will have a mammoth effect as that is more than my toddler weighs. My wife is hugely supportive of this plan, I just need to not buy sweets. For me apps like strava and myfitnesspal keep me honest and accountable. As does this blog. So such articles are purely self indulgent, but the knowledge that I will make myself accountable, even if this is only to one reader, still drives me to achieve the bold statements I am making.

My plans for the grand slam are as folliws.

A) finish all races sub 24 hours
B) finish all races and SDW sub 24
C) finish all races in whatever state possible.

A) is hugely ambitious for me, but is one that will drive me on in my training when I am feeling lazy and wanting to quit.

So that is the year ahead for me. There will be Many many adventures along the way, not least of all with the world holding nothing but magic and wonderment for my children.

The year will conclude with some magic in October when we go to Disney world. Yes this will be my warm weather taper for the Autumn 100. I did have a few nervous moments awaiting the date of the Autumn 100. To my relief I am back from holiday 3 days prior. So now I can focus on enjoying my running and training hard.

I hope everyone else reaches their targets in 2015.

2014 - A Summary.

A Brief Review of a year where not much happened and yet everything happened.

Yes it's nearly the end of January and I am sure for the most part people have either forgotten about 2014 already or bave certainly stopped caring about it. For those of you who do remain remotely interested, here are my thoughts.

The year started for me with big plans and in truth they were probably too big for me to ever achieve. The main plans became to run GUCR and Ensure24. I was also signed up to SDW50. In the plan was also the Eastbourne half, the beachy head marathon and the beacons ultra.

The details of why this ambitious calendar did not play out is in some parts arbitrary as it will likely slip into a list of reasons that are tantamount to excuses. In truth I did not factor in other elements away from running. With making any excuses the undeniable fact is I did NOT train enough. The races I was going to enter were not small tasks and deserve the utmost respect.

I quickly recognised that GUCR was beyond me and stepped back from this and offered to buddy my friend Bryan through the last 45 miles.

The previous paragraph really sums up the perspective on targets. I certainly didn't do no running. In fact I went sub 2hr for Eastbourne half, ran last 45 miles of GUCR in sub 11hours (making bryan's own run epic). I pulled out of endure24 after 5 laps in 5hours (more on this later) and completed Beachy Head Marathon in about 6 hours whilst having an interesting plod around the Beacons Ultra (46 miles).

Despite the running I had not trained the way I had previously for the Centurion Running Downs Double. I had put weight on and my work life/ family life had fallen out of balance. Not to mention that my wife was pregnant and suffering badly and then in July of 2014 our precious baby girl was born. It was a busy year away from running.

2014 has been an absolute triumph for me. I have my little family with everyone fit and well. We are a strong unit and watching my children grow is one of the greatest gifts I have. Their would be a void in my life without my family that no amount of running could fill. I am very lucky to have them. More specifically I am very lucky to have a wife who accepts my madness.

With my little family all safe an well I am now able to turn my attentions to 2015. In 2014 i dropped out of endure24 as didn't want to risk major injury with my wife heavily pregnant. The balance between running and life really has had to become an emphasis before training plans could begin.

Out of the failure of last year I have been able to reflect. The sense of security and support I have from a loving family provides the determination to kick on. I absolutely love to run, but it is not the only thing in my life. Whilst it's a passion it cannot come at expense of family happiness. I couldn't be luckier than to have my wife and 2 wonderful children. I have a duty to support them as well as myself.

In talking to my wife we have worked out a strategy for us both to get fit and healthy in 2015 and for me to chase some pretty ambitious goals. Being part of a family unit just means we work and plan together. I know what training I need to do. I also know that my work is to fluid to plan a month at a time. What we are doing this time round is planning a week at a time on a Sunday evening. This sets us both up for the week. In addition we now share a calendar and so no confusion or overlap of plans occurs any more. With this plan in tow I hope to look back at 2015 knowing this was the first year I achieved everything I wanted to, but with the knowledge that 2014 was the year I actually laid the foundations for this success.