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 :)

Thames Path 100 - Puzzle Piece 1

 Thames Path 100 - The Grandslam Journey begins.


It seems a very distant memory that moment I thought about running the Centurion Grandslam and an equally distant memory when Zoe agreed. Yet after several months of working training into normal life I found myself only moments away from starting my greatest running challenge to date. Training had gone reasonably well and there were no reasons to believe that I could not cross the finish line in Oxford. Besides for a race like this you have to believe you are going to finish or you are beaten before you've started. What I hadn't anticipated standing at the start line was just how much of an epic journey this race would prove to be.

All my bags are packed and i'm ready to go....

 

I started a countdown clock to prevent any complacency and yet it still seemed like it went rapidly from 80 days to 30 days and then boom race day. I arrived the night before and stayed at a hotel with Sam Robson and our friend Nick. Nick was to be crewing Sam and so whilst they discussed meet up points I ran through in my mind the contents of drop bags and how I intended the race to play out. Having prepped my bags in advance there was very little left to do on that front. I instead thought about the race. My intention being to start off slow and try and keep an even pace throughout. There would be natural decrease in speed, but overall I wanted to see if slow and steady could win the race... Well not win, but... well you get the idea.

The lucky monster made by my boy.

 

On race day we headed to registration where it was as slick as ever an operation. The expectation on Centurion now is high and yet they seem to be able to get slicker. I love the 100 mile events they always seem to have a "Glastonbury for Runners" sense to them. A festival for runners spread over a weekend of pain and euphoria. Having run a few ultras I've got to know a lot of runners. Of course being rubbish with names I am them surprised to remind myself just how many people I know. At registration I caught up with many familiar faces. Drew Sheffield and James Adams were working on the pop up shop, whilst Gary Kiernan, Allan Rumbles and Matt Dunn were on kit check. Both Gary and Allan were pointing out that inevitably at some point we (the runners) were going to get very wet. Allan followed this up by very thoughtfully confirming he would think of us whilst having a pint.
 

With Kit Check done I lined up to get my race number. Granted I was initially in the wrong line until another friend David Barker said hello and directed me to the right line. We spoke about plans for the race. With David aiming for sub 17 this would likely be the only time I saw him over the weekend. I had the opportunity to meet Richard Stewart for the first time as well. He was looking ready to run a great time and again I didn't think i would see much of him over the race. A quick hug and hello with Nici and I had my race number. I swear that woman must cover more mileage than the runners over race weekend. I headed outside to dispatch my drop bags before the start. The slick registration process meant I had some more time to kill and so caught up with a few other runners. It was a great opportunity to catch up with Ultraboy (sorry I cant disclose his true identity) who I class as a good running friend since we shared a few hours on the SDW50 last year. After talking about are plans and build we both clearly had the same priority of making sure we finished. Everyone was in good spirits and you could feel the energy rising as the countdown to the start drew nearer and nearer. Wishing Sam Robson good luck I headed for the back of the pack. I didn't want to be drawn into a fast start only to burn out at mile 11. So some final catch ups with Bryan Webster, Rew Landells and Tim Lambert and we were ready.



Ready to race.

 



The Three Amigos.

James Elson gave his final remarks to the runners. As ever he reminded us to keep safe and that at some point we were going to get wet. My personal favourite though was the warning to all those running through Reading in fluorescent that they would be shouted at and so to run quicker. With all the remarks completed the countdown began... 10.... 9...... 3.2.1... and we were off.

 

The calm before the storm.

 

 

The race started fairly steady, following my intended pace plan. I was run walking from the outset. This was working well to preserve my Legs for as long as possible and so on I trudged. I say trudged as I was struggling to find a rhythm. It was feeling like it could be a long day, but running this distance before has taught me that emotions change rapidly over 100 miles. Before I knew it I was in to the first aid station. I tried to take on plenty of food. As I was leaving a runner was dropping due to illness. At this point I was very much near the back of the pack. My pace suggested that I was doing just fine. I decided to trust that and either everyone else was going to have storming runs or I'd gain places later on in the race. And into the breach I continued. The weather was proving at this point to be pretty much perfect for running. I seemed to be heading out still at a good pace, but just not in a rhythm. Was it the monotony of the flat? The time of day? The fact it was mostly path or packed trail to this point? I wasn't sure but I told myself to "shut up and run" and then it happened... I looked up to see... Well nothing actually. There was no Thames Path sign, no acorn sign and no bloody ticker tape. I hunted around for a bit and to the outside world probably looked like the crazy guy not to be trusted. I searched around trees, gates and fences. FFS where did I go wrong there was NO obvious turning and NO way I could miss it. Despite this instinct I have learnt well enough now that in a Centurion race if you have not seen a path sign or tape then it is YOU who is at fault. With this in mind I began the galling task of retracing my steps. In doing so I bumped into another runner who had made the same mistake. Well at least I wasn't on my own in that error. We jogged back along the path and suddenly... A bridge, a fucking great big bridge, a bridge only the blind and me could miss. Worse still right by this bridge was a lovely Thames Path Sign and just out of the corner of my eye was the tape, whistling in the wind and beckoning me to the steps of the bridge. So Staines your park was beautiful, but I will never remember you for anything other than that blue bridge (or was it green). 

I lost about 35/40min with this error and was kicking myself when as I crested the steps of the bridge I saw the sweeper below. He politely smiled and waved, but all I could think was "FUUUUCCCKK" and I took off like someone possessed. I didn't want to be caught by the sweeper and certainly not before the 2nd checkpoint. I overtook 2 runners and pressed on. Now of course this all sounds very dramatic , but the reality was I was well inside the cut offs. Yes I was near the back of the pack and that was why I saw the sweeper, but  not because of pace. With the race being so flat I think people tend to set off at a rapid rate (this may account for some of the subsequent drop outs). Despite this I was determined not to see the sweeper again.

I shuffled on wondering if this was going to be one of those races where I spend the largest portion on my own and grind out a result. I still had not found a rhythm and it was frustrating. So it was with these thoughts that I was delighted to arrive at aid station 2. I received frankly an undeserved heroes welcome from Fi McNellis and Natasha Fielden. With a massive hug from Fi and shouts of "Dan the man there you are" I started to perk up in my mind set. I went and grabbed some coke from inside and saw Mark Thornberry who topped up my water bottles. He is always smiling and his positive attitude washed over me. I spoke to a couple of others. One showed me his Grandslam buckle. Two things:

1. It's bloody massive.

2. It reminded me that I am only in the first quarter of my challenge.
 

These thoughts put everything into perspective and I left the aid station with a handful of fruit and Natasha's cry of "see you in Oxford". 

As I walked out of the aid station I thought about the enormity of what I am trying to achieve. Four 100 milers in 5 months. Today was more than just about today and I needed to preserve enough to be racing at SDW. It's no good dropping here over something stupid. No I needed to get on with the task and run. I phoned the wife and reassured her I was fine. I then got my head down and ran until i found some resemblance of a rhythm. In the build up to this rhythm I passed Tim Ellis who was out greeting runners. It's always nice to see friendly faces. My race really started to come together around the 30 mile mark. I was into my stride running every half mile and then walking 0.2 mile. It was getting me moving forward at a positive pace. The weather remained good and I was pressing on. I could feel my focus returning and my enjoyment of running had returned. I'd elected not to listen to any music and was enjoying the sounds of the birds and the rest of the wildlife. Oh and all the airplanes landing. I plodded through 30 miles and into 41 without too much event. Pace was good and I was feeling fine with my plan. The runners around me were not pulling away in spite of my walk run strategy. My enjoyment of the running also meant this all started to blur into one. I'm sure I caught up with Jon Fielden around this area as well, but this section of the race really had smudged in my mind. Save for one very comic moment... Running along the Thames Path I was into my full stride. I knew where I roughly was, but my focus was on crossing bridges and enjoying the view. As I crossed a bridge a family taking a stroll asked me if I was from the area. I said "no". They asked if I knew the way to Windsor. Now of course I bloody hope so given it was on my route. So I said yes and duly pointed them from where I  had just come. I plodded on and so did they, until I paused about 5 minutes later. "Doh" I was running to and no from Windsor. So sorry to that family and I hope they didn't walk too far under my direction.

Towards the end of this first section about a mile or so from Cookham I met a lady coming back the other way. I immediately was flashing back to Staines and that blue or green  bridge. I held firm in my confidence though that I had just seen a Thames Path sign. The lady (I didn't get her name) was panicking over getting lost. I plodded with her and passed on some reassuring words about following signs and tape and triple checking every crossing. The great strength of centurion is that if you have not seen a sign or tape for about a mile then you have probably gone wrong. Hopefully she finished as I didn't see her at all after 58.

Plodding out of mile 41 my right ankle was beginning to ache, but after this distance a slight ache is ok. Little did I know I would spend the rest of the race nursing my ankle, or more specifically my achilles. My focus was to get to 51 miles. I had a target time of 11:30, but nursing the ankle saw this drift back... And back. People I passed were now passing me and then I them. One lady (I forget her name) said I had made up time. I responded with "slow and steady" but I felt like my race was falling away. Up until this point I had been in control, even with the navigational error I felt I was managing my race. Running through fields It began to get dark. It became apparent that I would have to put my head torch on before half way. One of the couple's running only had one head torch on and as I passed they said "carry on we only have one working head torch between us". Not sure what happened for them, but I remember thinking that mandatory kit is two lights... What happened to your other three? I made the decision to walk the last 1.5 miles into Henley and rest my ankle. My mood was dropping and I was calculating my minutes per mile. I got myself into a better head space approaching Henley. My head torch is awesome. I'd set my battery on the petal nao to last 5hr30 and it was like I had a set of car headlights on my head. I have no idea what it would have been like on full power. It gave me confidence and as I came into Henley I ran into the aid station.

Embraced into a hug by Karen Webber and a quick catch up with James Adams lifted my mood. James told me that unfortunately Sam Robson had to drop. James went off to get my drop bag and out of the darkness came the moment that literally saved my race. My wife looking cute in her coat and hat. I chuckled at the contrast between her and me looking like a salty sweaty mess. Apparently I looked pretty good ( it's all relative I guess). I sat down and got changed into night/wet weather gear. I knew the forecast and elected to put on my waterproof trousers. How grateful I would be for this judgement call. After some hot food and a cup of coffee I was ready to go. I probably spent longer in this aid station than I intended, but it was essential. Big thanks to my brother in law for bringing my wife out to the aid station. I was feeling reenergised having chatted to them. My wife couldn't believe how bright my head torch was and decided (finally) that it was value for money :) As I left the aid station I looked around to see people starting to look broken. It may be a cliché, but this really was where the race began. Jeremy had arrived to sweep. He was early and I was under no pressure. I vowed not to see him again and left the aid station. So 13 hours down... 15 hours to get to the end.

Having seen my wife I left the aid station thinking about our children. I had my lucky sixspence in my bag. This was given to me for my first father's day by my boy. I had opened it at midnight on SDW100. This being one of my most treasured gifts I was determined to finish the race for the children. I want my children to grow up believing in magic and that nothing is impossible I hope these races are an example of that. Zoe and I had agreed not to drag the children to the finish, but nonetheless I would finish for them all. I had my monster still on my back and so with him for company we ploughed on into the night.
 

The rain came down in spells and it was clear my montane minimums jacket and trousers would do a cracking job. I was building momentum and ignoring the soreness of my ankle. I overtook a couple of runners and arrived at Reading. 58 miles done. Here there were a couple of runners looking broken. It seemed the drop rate was rising rapidly. Perhaps it was to do with the steps climbing into the aid station. For me this was a relief from the flat running and the muscles for climbing the stairs spoke to me like the neglected child. Keen to impress they bounded up the stairs. The welcome at Reading was a warm one and a chance to catch up with Paul Ali. He told me I was looking good. I'm sure this was a conspiracy between aid stations to perpetuate a lie. Susie Chan was going to have a selfie with monster (who was still in tact), but I forgot and was keen to get moving. Paul kindly threw me out of the aid station, reminding me to cross at the bridge. Just before the bridge I changed the battery in my torch. I didn't want anything to stop my momentum growing. The rain started coming down quite heavy as I negotiated my way out of Reading. My kit was doing a sterling job. I had taken my hat off to enjoy the rain. I only noticed just how bad the rain was when I ran my hand through my hair and it was soaked through, beyond this I was completely dry.

Reading Aid Station

 

By the time I arrived into 67 miles my ankle was struggling and I was having to be disciplined with a walk run strategy. I was growing in frustration, because all other parts of my body felt fine, but the mobility of my ankle was reducing. In and out of 67 I pressed on to 71 where I had a drop bag available. I took very little from it and pressed on. A runner asked to join me for a little. She was a little nervy of the upcoming section. I agreed and pressed on with my walk run strategy. The legs were getting heavier and I continued to do calculations in my head. I still had enough time to finish, but it was a lot closer than I would like. I had a grip on my plan, but it was potentially going to be close. By the 77.5 mile mark I was ok with exception of the ankle. A few more calculations and I knew I could still make it. The aid station crew were very encouraging and their positive comments had me racing out of the aid station. Then came the rain AGAIN, bloody rain. My kit was holding strong but footing at times was awkward. I was going slower than I would like and could feel my brain talking me out of a finish. It was ok though as the 85 mile aid station would be here soon... Wouldnt it??? The aid station seemed to take an age to arrive. My rational mind was failing me. As I arrived towards the diversion of the Thames Path to the aid station. 

A smiley crew member directed me whilst clutching her umbrella. I'm pretty sure runners must now be looking like drowned rats. Both aid station 71 and 85 looked like they were hosting some of the walking dead. Drop outs were rising further, but I had no intention of being one of them. Inside the 85 mile aid station I was hoping they might tell me that it was actually further on. Of course the reality though was that 85 was 85. I was told I had 25 minutes to leave the aid station. I confirmed I wouldn't need that long and turned and burned out of the aid station in under two minutes. Retracing back out of the aid station I was tired and angry. I didn't believe that I had enough time to finish. Mental images of being timed out as the sweeper tapped me on the shoulder ran through my mind. Once back on the Thames Path I called the wife. Holding back tears of frustration I told her it was going to be close. Zoe told me I was 25 minutes up on the cut off and I knew she was doing her best to motivate without sounding worried. I knew my ankle was struggling and now my knee on my left leg was sore as I was compensating for my right ankle. Whatever way you look at it this was going to be tough. I was upset that my Grandslam was going to be over before it begun. I did everything I could to push on with a positive walk run. I was trying to build a margin in case the ankle gave out. Everything seemed bleak. As it stood I was going to finish about 5 minutes outside that cut off. Damn it if only I hadn't gone wrong in Staines.
 

Just as all seemed lost I reset my thinking and decided to push. Maybe the next aid station would be closer than my watch was telling me. My brain just convinced me to push on with a good walk run strategy. So I pressed and pressed as hard as I could. For every metre under target pace I had a shot. I was not giving up on the Grandslam without a bloody good fight. A roar was building inside me and I pressed. Then the wonderful moment. Based on my watch I was a mile away from Abingdon, but there it was Abingdon aid station. In a blink of an eye I had regained 15-20minutes on the cut offs. I had been struggling to take on food. As I filled a water bottle with Pepsi one aid station member advised to fill half with water. Wow!!! This was like rocket fuel. With positive cheers and encouragement I pressed on. This race was now about the last 9 miles. So I pushed into a walk run routine and all the time keeping my mileage under 18 minutes per mile. The gap was holding at 20 minutes from the cut off. Perhaps I could do this? Perhaps? I called my wife to tell her I was giving it everything I possibly could. She told me that the children were actually with her as Finley had insisted on coming to see Daddy. I told them I loved them and see them soon. My promise now was to finish in time for Finley. He wouldn't understand why Daddy didn't get a buckle if I had been timed out and would be devastated.

The terrain was irritating and difficult for my ankle. I was slowing, but trying to suck up the pain and press forward. I would not have this ripped from me now. It still felt beyond me, but heck I was not letting this slip through my fingers, I would not be timed out and so on I pressed.

Approaching the next aid station I passed Kevin who was struggling badly. Despite this he told me I was looking good and to go get my buckle. Aid station members were with Kevin and told me I had plenty of time and to go for it. So on I pressed with my battle for the finish. I loaded up with my "rocket fuel" and pressed on. I was advised this section is always further than you think. A strange thing happened at this point I convinced myself there was another aid station to go. As time slipped away I had it in my head there was over three miles to go. Then it happened.... A sign saying "Oxford 2 miles". You beauty maybe I could finally relax. I turned to a fellow runner (Liz), who was completing her first 100 miler and just checked with her pacer that we had been through the final aid station. We exchanged names, but I forgot hers I'm afraid as she really became my impromptu pacer as well and pressed me on to the end. 

I crossed a bridge and joined the canal path to press for the finish with the clock still ticking. I was gaining places and yet somehow still was not sure I had it in the bag. At this point I approached a bridge and the sight of Drew Sheffield. Drew was exuberant with kudos and said "that bridge there is 0.8 miles to the finish and you have 30minutes." I swear that man has never been so beautiful. I pressed on and was given a reference point for how close I was to needing to turn into the finish straight. Every time I went to walk Liz's pacer shouted my name from behind me and told me to run, so I did. Then from over the crest of a small hill I saw the best sight so far... My wife. She looked relieved, delighted and a little surprised that I was so near to the finish. She told me Finley wanted to run with me and so ran back to tell him and others I was coming. And so with that I picked up the pace. I was not going to stop now. I turned into the field and there was the finish line. I picked up the pace for my usual Sprint, but this was no usual race. There he was my wonderful little boy. He saw me and shouted "daddy I run with you" with that he ran to me with open arms. So we held hands and ran the last 50 metres. The greatest 50 metres I have ever run. We crossed the line and I scooped him up for a hug. The one and only time I think when Nici didn't mind being the second hug. I hugged my wife and my daughter. The race was done. Nici gave my buckle to Finley to give to me and I was over the moon. The lion roar that I thought would come out across the line melted away to the awe of the event and the joy of seeing my family.

Finley is simply my little hero and true inspiration.

Not sure which of us had more fun.

So it was done. An eventful race and an emotional one. Interestingly though throughout the race I felt in control of my plan and my running. The sore ankle and wrong turn probably cost me 150 minutes or so in total. The key today was to finish and on to the next race. I will be seeing a physio before SDW100 and looking at options such as taping my ankle. If I can prevent these issues then SDW100 should be a great race. This Grandslam is going to be even more epic than I first imagined. I may be an emotional wreck by the end, but get there I will. For me I think TP100 with its 28 hour cut off and terrain  is harder than SDW. The pounding my joints took is not something that SDW tends to do... Famous last words.

My Amazing little family. Moments like these are why I run.

 

Finally I am touched by the responses I have had from the running community and I know from Zoe that she is far from the only one who was waiting for me to cross the line with anticipation. You are all an utter inspiration and thank you for your support. The Aid stations were great as ever and when it mattered set me up to kick on. I shall now be utilising "Rocket Fuel" from 50 miles onwards. To all the supportive strangers along the canal a massive thank you. To my wife and family a huge thank you. They were epic support throughout. Big kudos to Jon Fielden for his photograph and for the quality photographs produced by Stuart March. Some beautiful words post race from Natasha Fielden and the passion of Nici Griffin, James Elson, Drew Sheffield and many others has spurred me on to get this Grandslam. If I can do it anyone can.

So Grandslam part 1 done......

I just hope that family made it to Windsor!

Monster made it. see you at SDW



Achilles aftermath.

One down and four to go.



Love the new buckle.

My Monday recovery view

My Monday recovery view.

Final thought for all those running or aspiring to run an Ultra.

Thames Path 100 fast approaching.

So with 10 days and a bit until race day the excitement is beginning to build. Having run 100's a 50 and been on a Aid station I can say I love every element of the Centurion Running experience. With beautiful sunshine only serving to ramp up my excitement.

I've not had a chance to recce the course, but between a map, course markings and the helpful pointers on the website I'm sure I will be ok. I've done a few races since my last 100 miler in 2013, but the 100 mile distance remains my favourite. I love the time outside and every aspect of such a race where after a little bit of running everything is about the moment you are in. I'm trying to be more organised this year not just with packing, but with knowing the checkpoints and target times. These targets are not to exude pressure, but rather to keep focus about running and nothing else. It's also to ensure I am disciplined and don't allow myself to set off too fast. This plan would result in a 23hr42 min finish. Let me be clear that this is massively optimistic, but in truth I genuinely don't know how fast I will go. I've trained reasonably well and I think I'm now a smarter runner than in 2013. I'm heavier than I'd like to be, but this is coming down. I guess we will just see how it goes on race day.

With the Grandslam in mind this race is to spring board me into the South Downs 100 where I hope to be nearer to goal weight. This year either way is about having some fun with my running family from which I have made some life long friends. It never ceases to amaze me how for such an isolated sport everyone, for the most part , are incredibly sociable.

So no doubt having said all this it will be torrential rain and unforecast snow blizzards on 3rd May. What ever happens I have no doubt all the runner will be in safe hands and enabled to have a great run. I've some amazing memories including my wife walking the last 9miles of SDW100 with me in 2013, openning my father's day gift at midnight on the SDW. For those of you who read my blogs, the lucky sixpence has fixed residency in my slab. I'm looking forward to generating a few more memories and looking back hopefully this will inspire my children to grow up to believe everything is possible with a bit of self belief and dedication.

So see you all at the race. Thanks for the encouragement on Twitter, in person etc. Will I finish in under 24 hours??? Anything is possible, will I have a whole lot of fun trying???? Absolutely!!!

Bingo: The Worlds Most Unfair Race

When James Adams announced his race concept I was intrigued. I used to love bingo as a child and marry it up with running what could go wrong??? The answer..... The sick twisted mind of James Adams. Now don't get me wrong I had a great time, but that man has a unique way of perverting the innocent. For those who ran in the race or know the concept you will understand my turn of phrase. For those of you who don't let me explain the race.

The race is made up of a repeated number of a 2.2 mile loop. How many loops? Well that is determined by blind stupid luck. Complete a loop and enter the pen. Here you go to your assigned ball bag. Pull a numbered bingo ball out of the bag and if it's one of your assigned numbers then BINGO it's crossed off and you carry on. Drawer your three allocated numbers and you're done. With 30 balls in the bag you could finish in any variant of 3-30 laps (6.6- 66miles). Add in a 10 hour cut off and its makes for a fun run. My particular favourite element was the race bibs. With your assigned numbers on the bib you would have the number struck out with black marker when drawn from the bag (more on this later).

The Bingo Race was announced with a date exactly 6 weeks from TP100. Seemed a great chance to benchmark my training.

I turned up on the morning of the race to a great atmosphere. A small field of idiots... Sorry... Runners were present and all seemingly prepped and ready for a fun day out. It was bloody cold, but no one was really arsed (marshalls excluded of course). I was a little concerned that a 2.2 mile lap would become tedious after 3 or 4  laps, but of course I'd be done after 5 or 6 right??? Right??????? Anyway regardless of lap total the race never became tedious at any point. I have to commend the route planning. It was a genuinely well thought out loop. There was some nice little climbs, you doubled back enough that you regularly saw other runners and The last mile pretty much always has the start/finish in sight. Aside from that the course was quite pretty as well.

The race started well a nice gentle jog to get familiar. I chatted to those a rounded me. There was a lot of banter around finishing 3 laps. I'd decided that I would hold a pace plan that matched my plans for Thames Path 100. 1 lap came and went... 2....3....4... Still no ball. By now the cursory glances at other people's race numbers to numbers crossed off had begun. On lap 6 I drew one of my three numbers. Good job as James Adams pointed out with a smile I was one of the last runners without a ball drawn. Ok now I felt part of the race so off we went. Well after a couple of jaffa cakes and a catch up with some familiar faces. Lap 7... 8...9...10... No ball drawn. I had begun to refer to the ball bag as the bag of disappointment. Still I was having a great day. James and his merry crew were providing suitable jokes and banter. Everyone was sharing laughs and the mood didn't drop at all throughout the day. The longer it went I think hysteria may have set in. 11... 12...13...14... No ball. Good fun? Yes? Was I going to dnf? Probably. Each lap I poked my head into gazebo just to confirm still no balls and grab a jaffa cake. Between Lindley Chambers, James Elson and James Adams I think they found it as amusing as myself. Tonight I would not be buying a lottery ticket.

As the field dwindled, with runners collecting their third ball and in turn a medal, the United front of the unfortunate few solidified. The knowing look of "here we go again" and then run a loop, brief moment of optimism and then carry on. As the light dwindled it was apparent that my chances were not in my favour... 3in30, 2in24, 2in18, 2in12... The odds improved but somehow it was clear to me that I'd be running until timed out.

So as I thought I came into my 19th loop and to my ball bag ready to draw out a ball. If it was one of my numbers I'd dash out on a final loop. No danger there then. So there it was. I ran as long as allowed and finished with one drawn ball. 

I had a great day out and felt well prepped for TP100. I held a steady pace throughout and felt like I still had running in my legs. As experiments go this was a great race that I thoroughly enjoyed. My only critique would that on concluding my last lap everything was being packed up and I returned to start finish line in darkness. I'd been looking to grab a quick coffee before getting in the car as well. In fairness to James I don't know if there were tight time constraints to being on the land as a race. I would hope for future events that the start finish remains operational until last person crosses the line. With that said its a small critique for what for me was a cracking day out. I'd recommend future such events to anyone... Let's just hope your luck is better than mine.

Grandslam Training - The Weight Loss Demon

After a brutal run on the South Downs Way on Saturday I got to thinking how much easier and more enjoyable running is when you've lost weight. Granted being lighter won't reduce the wind speed or volume of rain, but it will lower the force running through my feet with every strike.

So weight loss is now a key factor of my training and not just a side thought. Nor is it something I'm now expecting to happen as a by product of my training. Like everything else in this challenge the weight loss will be hard learnt.

I need to remain thoughtful about all that I eat, drink and when and where I do this.

At the danger of this becoming a rant, although... it is my blog... So I'm going to rant.

Mcdonalds, McDonald's, Kentucky Fried Chicken and Pizza Hut. This little rhyme from school always concerned me. It is a sad indictment of society that Fast Food is a label for junk food and further that Fast Food is synonymous with convenience. As a result we have convenient junk food. If we replace convenient with lazy we are probably closer to the true term for such restaurants... Lazy Junk Food.

I am as culpable as anyone for grabbing a quick McDonald's or Burger King. My frustration has grown from the way the choice is thrust upon me. I spend a lot of time on the road and service stations are the worst. You have to make a considerable concerted effort to not succumb to the plethora of advertising and high calorie junk food. You are then left with an over priced waitrose or whsmith in which you then spend 30 minutes trying to find a suitable lunch. I wonder how many people have headed back out on the road after a sugar fuelled lunch or dinner, only to experience a sugar crash and realise they needed more rest before resuming that journey.

Of course all that is discussed is within my control so I will be using service stations as rest stops and preparing my lunch and snacks at home. The cost and calorie saving is incredible and over the course of the year the money alone makes sense. Factor in the benefits to weight loss and once again preparation becomes the important mantra. If I prepare my food I won't be tempted and I will in turn have more success.

So this week I will be training hard whilst running smart and in turn eating smart. All of course under the umbrella of proper preparation. Nobody said the Grandslam would be easy.

Grandslam Training - Training Smart and Running Smarter.

The clock still ticks and the TP100 looms. With 65 days to go that's a solid reality check if anyone needed one. In last two weeks I have been getting nervous. I guess it's more anticipation. I have run ultras since end of 2011, but with focus since 2013. More specifically I have only recently started training smart, with a view to really seeing what I can achieve. This has had the effect of truly reviving my love of running. I'm talking about that feeling you get when you stop thinking about the fact you are running. I also now understand the nerves of the well trained runner. I am fully invested in my efforts. On race day there will be no where to hide, no excuses and what I get will be what I deserve. That's an exhilarating sense of control, but also a responsibility that emits its own pressure.

So training last week was non existent due to poorly children and having a lot of work on and my nephew come visit. Historically this would have slid me on the rails, but the previous week of 97km and gym work has kept me positive. The combination of these polar opposite weeks seems to have jump started my system. I'm now feeling more upbeat and productive, both at home, at work and with my running.

Previously I would have run without purpose. Probably clocking up 20 miles per week on average. I am now training smarter and trying to ensure every session has a purpose. If I find something I don't like I explore that. Do I not like it because it disinterests me or because I can't do it. If it's the latter then I make it part of my training and smash it's door down. Then I start enjoying it. Once I reach this point I move to another door. This means my training has the balance between enjoyable and brutal.

My dirty secrets are that I've grown very fond of the treadmill as part of my training and also Strava for logging my efforts. The treadmill means I can give sessions detailed focus. An example being my hill sessions with a steady constant pace and every two minutes increasing the incline by 1%. I got to 10% before my legs had enough. I can plan and repeat such sessions again. With strava I find for me it generates a sense of accountability. I work to hit goals and be able to measure the improvement and sense of well being.

Of course the training is about being ready for outdoor races and the challenges ahead. No indoor training replaces my love of running outside. My last long run I tried to be more disciplined and run smart. I wanted a slow long run. So I held back at about 11minutes per mile. I felt rubbish at start, but this was more psychological. It became a comfortable rythmn. With this pace I was enjoying the run and not blowing out the reserves. This was evident in the last two miles where I felt like I had loads left and comfortably ran a 9min19 mile. With these sort of runs I am able to load up the training.

A recent article by James Elson made a lot of sense to me. My training seems now to be very polarised between fast sessions and slow. This balance works well and has allowed me to crank up the quality miles in my legs.

Let's see what the next couple of weeks bring, but I'm definitely improving. With a long run on the downs looming this weekend I'm looking forward to it and can't wait. Training means I will start the running with slightly tired legs, but that's part of the training as well.

So training is going well. Now time to really focus on managing food and shifting the weight.

Grandslam Training: 85 days to go.

Since my last blog training has been limited. Work has been mental and with little time to engage with my family let alone train the volume has not been what I'd hoped. With that said I've still trained and what I've done has aided progress.

In 85 days I will be 4 hours in to the TP100. I know in myself with solid training I will be ready. Now is the time to really hold on to that countdown clock and not lose focus. It's plenty of time to train , but only if that is consistent. Now it's time to start introducing long runs (20+ miles) into the mix. My plans carry an average of 50 miles running per week

I have made some determined decisions this week. I have gone back to roots of my training. I know what works for me and that is blood sweat and tears. So that's what we will do. At the gym this week I put the trance music on full volume and went for it. With effort rates up I was moving faster and lifting heavier. I know this doesn't work for everyone, but the little sadistic voice in my head is quite happy to beat me up.

All this holds to the point I've reflected on. Getting caught up in gimmicks can detract from the process. I've been guilty of seeing things work for others and thinking "I'll do that instead." Looking back the reality is I wasn't training enough not that I was training badly. Similarly I stopped using gels. Why? Probably because someone told me of "better" options. This applies to other aspects of my running as well. So thinking less and running more I'm back to training the way I love. I shall try running using Gu gels again. Aside from anything they are readily available during the centurion running events. I am also running in a shoe I'm the most comfortable I have been in years. Sure my set up won't work for everyone, but it only needs to work for me.

As part of my resolve I made the traumatic decision that until TP100 I am abstaining from sweets and crisps. This is a big challenge as I have a massive sweet tooth. My food diaries show these as holding me back. I want to run well and be healthy. Let's see what the end to the week brings and with next week a high mileage week I will check back in to make sure I have not lost my sanity or am searching for a haribo gummi bear under the sofa.

Happy training everyone.

Grand slam Training: The Beginning

95 days until Thames Path 100

If you have read my plans for 2015 then you will know that my target races are the four 100 mile races hosted by Centurion Running. These races have come to be affectionately known as the Grand slam when all are completed in a single calendar year.

I felt the need for a significant challenge and with the level of service provided by Centurion Running it felt like a good combination of madness and support.

Once entered into the races I have set about looking at the key goals prior to Thames Path. Whilst each race after is spread out to occur every 6 weeks in reality this leaves little time for much more than maintenance work when factoring recovery time and tapering.

The two main goals were firstly to lose weight. Currently at 207lbs I have 35lbs to lose. Prior to this blog I have lost over 7lbs so this should all go a long way to significant progress. The second goal was to run regularly.

I have found it amazing how easy it is to deceive oneself that you are running regularly when in fact you are doing anything but. I realise many people have a built in hatred of strava , but logging everything on there has revealed my previous failings. Training regularly the last two weeks I can really notice the distance and an understanding of why if you  train properly then tapering becomes essential.

My family are fully supportive of my plans for the year. So much so that Zoe bought me a foot analysis at profeet custom and custom insoles should I require them. An awesome present if ever there was one. I have heard amazing things about protest and so was excited to pay them a visit. How much it would make a difference remained to be seen. Prepping for the Grand slam I want to make sure I lay solid foundations in my training so that when things get tough (and they will) I will know I can overcome it and keep going strong.

Visiting Profeet turned out to be an amazing and highly beneficial experience. I honestly cannot recommend them highly enough. I booked my appointment for a Saturday. All was running smooth until I got to the tube. Bloody line works meant major delays and so I was 20 mins late. I still received a warm welcome and was told we may not get it all done in one visit if next appointment was on time. I respected this a lot. After all if someone was running late and it then ate into my appointment time I'd be annoyed. As it is the other person was either late or didn't show. Whatever I got the full hour. Zoe came along with her kindle and expected to be bored. She loved watching the process and didn't get her kindle out once.

It was very unusual to be in an environment where talking about running 100 miles was not met with the staff clarifying they had heard me correctly. What I got instead was a focused and specialised experience. Talking through past injuries and a thorough foot inspection already was proving insightful. It's fair to say I'd forgotten about an old ankle injury in so much as paying any attention to rehab. The video examination of my running showed just how much body was working to correct the weakness in my left ankle. I could see in slow motion the bend and over rotation of my ankle. After this I ran up and down on a small path, running over a sensor. The sensor pad  illustrated the pressure my foot exerts and the movement of my foot. What all this evidenced is exactly the weakness in my ankle.

After the assessment process we were able to talk about suitable shoes and exercises to offset the weaknesses. This was incredibly heloful. I decided to get some custom insoles. This involved a thorough process of heat moulding and then building the appropriate cushioning.  You can watch the building process live. I was able to leave Profeet with my insoles some solid exercise and stretching advice and knowledge that I could come back in three months for a free review.

Overall it felt like Profeet really cared about helping me better my running. Since this time I've been focused on my running and addressing the areas identified in the assessment. I've had some aches in my ankle that I've not had in a while, but these only evidence that I'm not allowing myself now to compensate for the weakness. Running in the new insoles I finally appear to have cracked my issue with blisters on the end of my toes and the insoles seem to stop any foot slippage. I'm building solid foundations for the crack at the Grandslam.

The first couple of weeks of training have gone well and I'm getting excited about recce runs and the races in themselves. Two unknowns and two route I know quite well. This is going to be the biggest running challenge I've had, but done right will set me up for several bigger challenges in the future. This is going to be hard, it's going to be exhausting, but every but of it is going to be fun.

Let it begin...
 

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.