It’s always nice to do a new race, and Mouth-to-Mouth was another new Sussex Trail Event that the boys had added to their portfolio for 2016. It was the final race of quartet marathon distance races, the medals of which join together in a nice ultra-medal.
Held at the beginning of December, this was a race I’d been considering, and only decided to do about six weeks before. After reccying the last half dozen miles or so before the day I knew I’d made a good choice.
The race started at many of the other Sussex Trail Event starts – Shoreham-by-Sea. There was the usual race briefing, followed by the gathering by the start next to the Adur River. The first Mouth…
The weather was looking kind – not too cold, no rain planned, and the ground wasn’t too muddy. We had to endure the dreaded slabs on the west side of the river next to the airport on the way out – so nice to get them over and done with at the beginning of a race for once!
I settled down into a nice relaxed pace, running with fellow BHR runner Neil Dawson, and spent the first half of the race talking previous races, views of the downs, farming, and anything else that cropped up. Anything really, to keep us off the thought of running! Before long, we were at the foot of the Downs, ready to turn west towards Chanctonbury. Up the hill we went, past the pig farm.
We continued on up the hill, right at the road, and continued to follow the South Downs Way. Past Chanctonbury Ring…
…and down into Washington. Neil and I managed to lose each other after we both had a comfort break on opposing sides of the path, and a quick flurry of text messages revealed that he’d carried on assuming I was ahead, while I waited for him! I had to catch him up!
The next few miles included that nasty hill out of Washington – short and sharp – followed by the lovely descent from Kithurst Hill down into Amberley.
The race then joined the Arun river, where the rest of the race is run on one or other side of the bank.
I managed to catch Neil as we ran through the woods south of Amberley, as we reached the bridge. It’s a lovely, over-engineered bridge in the middle of nowhere, which bounces as you run over it. A bit unnerving for some, but I quite enjoyed it!
From then on, it was the race to the end. The views down the Arun are quite beautiful on a sunny day, and the race day this year was very kind to us. We saw Arundel Castle in all its glory.
A quick scoot through Arundel town itself, and we were back onto the openness of the Arun estuary, making our way to Littlehampton Marina. Be warned, the river meanders quite a bit, so you may think you’re nearer the end than you are at times as you seemingly make snaking turns from left to right; and to cap it all off, once through Arundel, you seemed to be running into the wind, no matter which direction you seemed to be going!
And finally, the bridge was reached – under we went, through the car park, and the finish line. Made it, Mouth-to-Mouth!
Once again, the Sussex Trail Event team has produced a lovely, challenging and picturesque route, worthy of anyone’s time and trouble. The cup of tea at the end, as always the perfect finish to a race.
So, the usual questions:
Would I recommend? Yes!
Would I run it again? Yes!
Is it worth the fee? Absolutely!
Is it a PB course? Nope!
Is it a negative split course? Yes, it could be.
Any downsides to it? Not really, all I’d say is reccy those last few miles so you know what to expect – they’ll mess with your mind if you don’t!
Until next time… thanks for reading, and enjoy your running!
Thirteen the Hard Way. A good name for a race, I thought as I signed my name up for it. That, and the Steve Roberts designed advertising, depicting a particularly characterful sheep!
13THW was another of the Sussex Trail Events races, and was a new event for 2016. Two more reasons for me to run the race. STE races are always well thought out, but still low-key and well organised, and I think there’s a little kudos to be able to say “oh yeah, I ran the first edition of that race”…
The other reason for running it was – it started a mile from home! No worrying about parking, getting a lift etc., just roll out of bed, put the shoes on and amble over. Maybe some clothes too.
On the day we awoke to a wonderful sunny day. A touch of wind, but warm. This was late August, and we’d had a summer. The last remnants were still around, so as I left my house at 7:30, it was already 18-20 degrees C. I managed to help a few runners (in cars) to the start, justifying my refusal to accept a lift from one of them. Well, I wanted a warm up anyway.
The route is a basic there and back – from the field at base of the downs next to the Tank Tracks, we run up the fabled tank tracks, turn left when you hit the South Downs Way, pass the Ditchling Beacon, and continue along the top of the escarpment until we reach the Black Cap gate. Turn right (south) at this point, and continue following the South Downs Way all the way to Housedean Farm. A quick stop (or not) at the aid station, and back the way you come, ending at the bottom of the Tank-tracks.
My race went well; I started near the back as is normal practice for me. Starting near the back means I pace myself at the start and don’t rush off too fast. Also gives me the psychology of passing people later on, thinking I’m a speedy boy…
And so, out of the start field, turn left towards Clayton, and then left again up the Tank-tracks. I’ve done them many times before. It’s a bit like Ditchling Beacon for cyclists – it’s a local challenge to run up them non-stop. So I kept my cool and relaxed up the first third. The path is quite narrow for the first part, until you get out of the woods, then it opens a little. At that point there were a few people walking, so I continued my progress up the hill, slowly passing people.
I had no idea where I was in the race when I reached the top, as I was really just concentrating on getting to the top, but as I got there I felt pretty good, all things considered. It was a warm day, and this route had virtually no shade. I pushed on, knowing there was a water stop at the top of the Beacon about a mile and a half away.
I took on water, and then settled into the route: Street Hill Farm, followed by Black Cap, then turn right and shortly later left into a lovely downhill towards Housedean. Halfway down I started wondering again where I was in the race. No-one had passed me since hitting the top of the Downs, and I hadn’t passed anyone either. We were fairly well spaced out, and as I knew it was a there-and-back, I knew I’d be able to check my position based on the number of runners running towards me.
It wasn’t until we were near the woods that Paul Sargent passed me. Local legend, and race leader, he had the usual smile on his face, and looked strong. I started to count – two, three, four, five… by the time I reached the bottom of the hill, and the aid station at Housedean, I’d counted eleven runners. Wow! I was at the sharp end! Jay McCardle, one of the RDs gave me some encouragement; a work colleague (his cousin) was also running the race, and I’d passed him on the way up the Tank Tracks. “Go on! You can do ‘im” grinned Jay as I set off back up the hill.
My work in pacing a friend in the SDW100 a couple of months earlier certainly paid off at this point. It’s a particularly stiff hill coming back out of Housedean, and I was able to pass a couple of runners, while I power-walked up the hill. It was good to see my local club runners out there as we passed each other and gave encouragement.
The hill up to Black Cap was tough that day. Hot weather was to take its toll on people. Three of us traded places as we went up that hill. Although I’ve run it all many times, today was just too hot, and there was no real breeze in the valley. I had to walk, and so did the runners around me. I felt the signs of over-heating and took heed, rationing out my water as I went.
As we got to the top of the downs again, what little breeze there was helped cool me down, and I was able to start running again. We went through the Beacon, took on more water, and pushed the pace up a little more. I managed to drop one of the other runners for good, and felt good, knowing what was ahead.
I got to the top of the tracks feeling good, just the hill to go. Halfway down I was met by the sight of someone on the ground surrounded by one of our club runners, and a couple of other friends. “It’s Paul!”, he said to me as I ran past. I carried on to the bottom, grabbed a medal and a cup of water then made my way back up. Apparently, Paul had been leading the whole race, and found climbing out of bushes by a couple of walkers, cut up and a little delirious. A couple of friends who were there to spectate saw him and rushed to his aid. Air ambulance then appeared, and he was whisked off to hospital for tests.
He’s fine now and made a full recovery, winning races again, and generally being an inspiration to us runners at club. But I haven’t really thanked him for dropping out and give me my first top ten race finish 🙂 Thank you Paul!
So, the usual questions:
Would I recommend? Yes!
Would I run it again? Yes!
Is it worth the fee? Absolutely!
Is it a PB course? Nope!
Is it a negative split course? Not at all!
Any downsides to it? None for me. I love the area, and love the route. And not because it’s near home. (Well, maybe a bit…)
Until next time…
ps. all photos courtesy of Jon Lavis – local runner and brilliant photographer. Thanks Jon!
The lead up to this race wasn’t exactly perfect. Having gone 100% injury free in 2016, which included a number of marathons and a top ten finish to a half marathon, I was looking forward to my training build plan for this race only to fall foul of the cold weather, and ended up spending most of February and half of March laid up. I therefore had ten weeks to train up.
I spent a good few weekends testing the terrain and reccying the route, which I must say is beautiful: stunning views across the Surrey hills, and a number of monuments and places of interest on the way too. I finished off my training plan with my first 3 Forts marathon two weeks previous to the big event, with a sub 5 hour finish. 3 Forts gave me the confidence to believe that I could go the distance.
The race starts in Farnham, Surrey at a school near to the railway station. The Centurion team and their band of willing volunteers do a very good job of ensuring you have your mandatory kit with you, so don’t go thinking mandatory means anything other than that. They’ve disqualified people for not having it. James did his usual succinct and amusing race briefing, and then sent us on our way to the race start.
It was a short walk from race HQ to the start, inauspiciously set on the side of the A31 Farnham by-pass. A few moments of quiet contemplation, and then we were off. The first few miles are very much an indication of what to expect later, but with a distinct lack of elevation change! I wanted to ensure I didn’t go off too fast, and had started fairly near the back of the race group – a standard practice for me. In addition Darren, my partner in crime and more experienced ultra runner, also kept me in check. We did the whole race together.
The race is essentially split into two (rough) halves. Halfway is at the top of Box Hill. The first half contains a lot of views like the one above and below:
The second half contains a lot more climbing, so we were keen not to over-cook the first half with nothing left available in the second.
We reached Guildford in good time, and were met with a wonderful view of the ‘unofficial’ bacon sarny barge of Allan Rumbles. The barge is well known in Centurion Running folklore, and was a welcome chance to refuel. I felt privileged to have been served! However, I wasn’t sure if they dressed like this every year!
The route so far had been pretty kind, and it was about to get a little ‘interesting’. The first of a few tougher climbs was around the corner- Martha’s Hill. I’d been there a few times, but only to start races, not run through. We walked it well, and were met with the wonderful views at the top.
Quarter distance done. We carried on through woods, and enjoyed a quick stop at Newlands Corner aid station. Take on water, eat as much as you can in 2 minutes. Mainly fruit and chocolate!
The next section was pretty quick, as it floated nicely through the top of the downs, through woods to the top of Denbies wine estate. From the top, it’s a wonderful two-mile stretch of down-hill looping through the grounds. I couldn’t help myself from letting my legs do what they wanted through there.
At the bottom you navigate the A24 by way of an under-pass, to rejoin the NDW at the stepping stones crossing the river Mole.
I must admit to being a little trepidatious about these stepping stones. I had concerns that I would be so shot at this point that I’d struggle not to fall in. I needn’t have worried. There’s an aid station just before, so again we filled up on goodies, and waited our turn to cross. Yes, it’s a public footpath, and we had to wait a few minutes while “hobble-de-hoys” coming the other way made their way across. To be fair, I’m guessing they’d been waiting on their side for a while, letting runners across!
Immediately after the crossing you have a short time to gather your thoughts before you start the next challenge: Box Hill.
It’s half a mile of steps – average 20% incline. No way to run it, at all. But the views at the top were immense!
The next few miles were spent running through woods, along the side of roads, getting us to the next hill tester – Reigate Hill. From memory of reccying it, I remembered it going on for much longer than it actually did! The views from the top again are stunning, and there are a few monuments around here – Reigate Fort, The Inglis Memorial, B17 plane crash site, pill boxes… and then the Reigate Hill National Trust car park. This was an official aid station, but also had a cafe nearby. During reccying we had a very welcome cup of tea there, so we did the same today. Tea is my saviour in races like this, and I ordered the biggest cup they had. Very good value – £1.50 for a half pint of tea!
From Reigate Hill we went downhill and then through Gatton Park school, mildly regretting I’d bought the larger cup of tea(!). Out the other side of the school and we were then running through Reigate Hill Golf Club, and over the M25 and A23 at Merstham.
Past the church, under the M23, and we were met with this view:
This was another of the hills. This one wasn’t too bad. Not too steep, and not too long, but you knew you’d done it when you’d got to the top.
We ran through some more woods (it’s a woody route!)
…and came to the next aid station. More refilling. My joke about booking a table with a view didn’t really go down too well… …and then Darren was pushing us out the other side of the aid station and onwards through more woods, and across the A22.
We noticed another runner join the route at this point from the wrong direction. From the speed he shot off ahead of us we wondered just how far off-course he’d gone – within half a mile he was gone, and we never saw him again.
The next few miles were again through the woods (natch!), with the wonderful smell of wild garlic filling our nostrils.
At Gangers Hill, we were met with more steps – down this time – for no apparent reason.
We were met at the bottom of these stairs by amateur photographer extraordinaire and consummate crew to the stars, Jon Lavis. He gave us a few words of encouragement before we carried on. The next few miles were spent along the edges of fields at the bottom of the escarpment. I had a concern at the back of my mind that at some point we would have to go back uphill, as I’d checked the final 6 miles and knew that it started at the top of the escarpment.
At this point we were wondering whether or not a sub 11 hour finish time was on the cards. We continued to push the pace to see if it was possible. Every time we slowed to a walk we’d give ourselves a few minutes then one or the other would say, “Come on, we can do this”, and we’d pick up the pace again.
The concern I had a few miles back didn’t go away, and was proved right – we hit Pitchfont Lane (and the highest point of the course) not having reccied this bit. It was a grind! Man, was it a grind! but we were met at the top with the final aid station. They had tea! I gratefully took a sugary cup.
So, we were 7 miles from the end at this point, and just over 9 1/2 hours in. The next couple of miles would tell us whether we were in shape for a sub 11 hour race. We reached Park Wood Golf club at Tatsfield at 10 hours. 6 miles to go? sub 11 wasn’t possible. We then took it easy. No point killing yourself if you can’t reach the goal.
The rest of the race was spent running by the edge of fields (like the one above).
through more woods, and round the edge of fields, and we were almost there – I’d been warned that we’d see the finish line long before we got there, and it was true. Across the field, like a mirage the finish gantry was sitting across the fields looking inviting. But I knew we had to keep going to the end of the field, turn left down the lane, and into the village to reach it. We steadied our resolve, gave ourselves a talking to, and kept moving forward. At last, we reached the road to the village, and our pace picked up. It was downhill, to the end, into the village, turn left, left again, slight incline (you notice uphills a bit more at 50 miles in!), and crossed the line.
So, that was that. My first 50 miler completed. How did I feel?
Well, not as bad physically as I thought I would. I’m writing this a week on, and can remember thinking on the Monday after the race that it wasn’t the worst race I’ve done. All I had to show for it (which I didn’t I might add!) were a couple of blisters. The rest of me felt remarkably unscathed by the whole event. Having done a couple of ultras in recent years of shorter distances with less elevation, I remember feeling a lot worse after those than this one.
What have I learnt from this experience? What can I say I did well?
nutrition – I ate well. I don’t mean I had organic, or were fine dined with roast pheasant etc., I mean at each aid station I ate something. Not too much, but enough to keep my stomach busy.
Hydration – similarly I ran with a Camelbak (actually it was Decathlon) and I took sips literally every 3-4 minutes.
Salt – S-Caps. Every hour on the hour, it was S-Cap o’clock. I’m certain this regime helped every bit as much as the previous two.
No need to worry. What happens, happens. 38 miles was the furthest race I’d done before this one, so once we’d reached 38 miles (and every mile after Darren congratulated me for achieving my longest run), I took stock of how I felt, and I knew it was in the bag.
There’s no such thing as the perfect race. And there’s no such thing as the perfect training plan. Go with the flow, listen to your body, and it’ll tell you if it’s not right.
And what would I recommend to people considering this race?
Do it! It’s a lovely route, full of surprises, but make sure you don’t go off too fast at the beginning, as it’ll bite you at the other end. The Centurion team look after you, and the medal, t-shirt, and official photos are all top-notch. To me, Centurion races set a standard to which all others attempt to live up to, in terms of professionalism.
I would also recommend you reccy the route. Not necessarily all, but definitely from Box Hill to the end.
I am now seriously looking forward to doing another. Watch this space…
LUNAR-TIC marathon is one of four marathon-length races put on by the Sussex Trail Events team. This was the second marathon race of theirs that I’d run after doing their Dark Star in 2015. The team put together a good bunch of interesting races, which, for this year have interlocking medals to make one huge lump of medallion-ness to show off to your mates.
I decided to run this race, in part because it sounded a bit bonkers, in part because I fancied doing another marathon, and in part because running buddy Darren goaded me into it. He’s good like that.
The race is essentially three loops up and down the Adur river from Shoreham to Bramber and back (up one side and down the other), finishing on the dreaded concrete blocks on the west-side of the Adur. Starting at 8pm, the race is done more in darkness than in daylight. It’s flat, apart from the odd bit of ‘climbing’ up to or down from the 6 foot levee either side of the river. Nothing strenuous! Well, apart from it being a marathon…
We arrived in good time, and in good weather. Not too warm, but still warm enough. The usual race brief was a little briefer than normal, as Jay was not available, so it was left to Chris to do the honours. A few dos and don’ts out the way, and we were off, along with 86 others, doing the couple of laps around the field, and then out across the Norfolk Bridge and up the east-side of the Adur for the first time.
This was the first loop, and I was determined to get as much done in daylight as possible, making sure I knew what to expect at each point. I suspect that meant I went off a little too fast – finishing the first lap in about an hour and 25. But still had time to take a few photos, and partake of the food at the aid station at Bramber (the furthest point of the loop) and again at the wooden footbridge in Shoreham. The sunset was brilliant, and we were able to gauge ourselves against friends running it on the other side of the bank.
We crossed the footbridge for the first time with the light starting to fade. My pace continued roughly the same, although I knew at some point I’d probably slow down. Not knowing where you’re putting your feet can slow you, and I didn’t really want to finish the night turning an ankle (or worse). More photos…
We had part of riverbank shared with another race – a walking race, which didn’t really slow us down. It was for about a mile or so, and both walkers and runners got on extremely well; cordial and obliging when it was time to give way to each other.
At the end of the second loop, I was starting to feel it a bit. In what way? Tum was a little churn-ey, which I think was down to a lack of fluids, and I suspect down to my choice of foods. I’d decided to go with Tailwind for fluids which had served me well in some other races I’d done recently; however those races hadn’t included any real food accompaniment. The STE boys like to put on a spread, and I’m always partial to a bit of teacake! So, the teacake, Tailwind and heat conspired to give my digestive tract a bit of a going over. Luckily, nothing happened, other than the fact that I had to slow down a little!
The third loop was a bit of a trial – head torches were on, and we had to check our footing. We did have the moon to guide us, but nevertheless at certain points I didn’t want to risk running, having remembered how the terrain was on the previous two laps. This made my last lap a little (actually a lot) slower than the other two loops.
I ran most of the race with Darren (a great running companion and sounding board for my particular brand of talking rubbish!), but then we both traded places during the third loop when each of us had our demons to vanquish, including the dreaded concrete slabs after running 25 miles! We ended up finishing within a couple of minutes of each other. And! I managed not to get calf-cramps going over the slabs for the first time!!!
On the whole the race was brilliant and lived up to expectations: well organised, a novel twist, lovely scenery, awesome marshalling, well-stocked aid stations, and a unique finishers medal.
Would I recommend? Yes!
Would I run it again? Yes!
Is it worth the fee? Absolutely!
Is it worth staying up for? Yes!
Is it worth buying a headtorch for? Yes!
Any downsides to it? Not at all! (just don’t mention concrete slabs to me!)
My advice? Check their website for next year’s race. They don’t advertise because they don’t need to – the places fill up quick!
The London Marathon has a certain aura about it. Since I started running in the early 21st century, its reverence in running circles has been huge. Back then, in the south east there weren’t many marathons organised, so the key focus in the running year was London. Even twelve years ago, the chances of you getting a place in the ballot was one in four. Roll forward to now, and it’s one in six, despite another 9000 places being available.
This was to be my second London marathon. My first marathon was in 2006, where I finished a creditable sub 4. Just!
This year was much the same as 2006. Having got a hallowed place through club, I was determined to make the most of the occasion: raise some money for a charity, give a good account of myself for the club and get a PB!
One thing to mention before going on to the day itself. Tapering. If anyone hasn’t told you about tapering, it’s physically easy, but mentally awful. For weeks you’ve been working hard to improve your fitness working to your goal, getting regular doses of endorphins. Then three weeks before you start reducing the work. As the endorphins go down, so does your mood. It affects people in different ways. With me, it’s anxiousness and paranoia. Weird thoughts went into my head in the week up to it, so I was so looking forward to running on Sunday!
Rather than go into a full description of the day, I will reduce it down to a few questions, bullet points, observations, thanks, and recommendations.
Is it the best marathon to run?
Having run only two road marathon courses, all I can say is the atmosphere is tremendous. Its iconic status and elusive place through the ballot makes it a special one to run in. You could argue its route isn’t special, but then it’s difficult to see very much except spectators. But then, running over Tower Bridge is something special, as is running down the mall. No other race can claim that…
How did this year compare to ten years ago?
More crowded! From memory, I don’t remember it being so bunched up for so long ten years ago. I remember having space to move about the bunch, adjust pace as I saw fit ten years ago, as soon as we’d passed the Cutty Sark.This year the field didn’t really spread out until past Tower Bridge.
Getting the train up with my club the Burgess Hill Runners. They kept me relaxed until ready to race.
Seeing my first Eltham sign (Sarf Landan born and bred, me!).
The joining of the red and blue starters, and the jovial booing between the two streams.
Running past Floyd Road turning to the Valley – home of CAFC.
Running over Tower Bridge at a fast pace to shake off a bit of muscle fatigue (yes, running faster works!)
All of the bands. They were simply awesome whatever they played, and whatever size they were, but especially the steel drum band. Lovely!
hitting the Samaritans supporters area at mile 19, and feeling a wave euphoria as a result.
running up the ramp at Limehouse and passing a number of runners. The relief of a hill was exquisite!
Hearing and seeing Neil Dawson at mile 24 amidst a thousand other voices. Amazing how those moments of clarity drown out all else but the important stuff.
hitting the Samaritan supporters area at mile 25 – such a push and a buzz!
Turning the corner onto the Mall and pushing that much harder to get to the end.
Crossing the line realising I’d achieved a PB!
Blubbing with relief and euphoria after getting my (huge!) medal (same as 10 years ago).
Looking through the goody bag and realising how much they’d stuffed in it.
knowing after about 8 miles that my right shoe wasn’t on tight enough, and knowing I’d have to deal with blisters later.
Miles 7-12 still crowded.
Having to resort to mind games to get me to the end.
Lucozade gels. Bluurrrgh!
Seeing a runner on the side of the road receiving CPR at about mile 24. The runner later died. R.I.P. Captain David Seath. A reminder that there but for the grace of God we go.
Would you do it again?
Hmm – bit too early to say. But then, the ability to get a place will dictate when I will run it again!
Would you recommend it?
in a heartbeat. if you get the chance do it, do it, DO IT! 🙂
How about afterward?
I must say, if you ever get the chance to run London, even if you get in through the ballot, raise money for a charity as well. you will get looked after at the end, which is when you need it. Within ten minutes of finishing, I was in a dressing room in the Playhouse theatre having a shower, before being given a massage. Raising the money is important to them, and you’ll be rewarded for your efforts. Plus, they’ll be just as grateful if you have your own place as they won’t have paid for it!
To this end I’d like to thank the fundraisers at the Samaritans who looked after me after the race, and who helped during the build up to the event with emailed tips for training and fundraising.
I had five Plans. Plan A: 3:30 result. Plan B: 3:30 something finish. Plan C: Beat my PB. Plan D to finish. Plan E. DNF. According to official results, I achieved plan C, however, according to my Strava feed I ran 26.61 miles. A marathon is 26.21875 miles. I reached 26.21875 miles in less than 03 hrs 40, so plan B was achieved! sort of…
I think that covers the main points. The day is quite special, emotional, tough, exciting,tiring,humbling, but left me feeling so very exhilarated, even through the pain and exhaustion. If you feel so inclined, you can still donate to the Samaritans on the link below.
The month started out tough. A week of two speed-work sessions, and the longest long run so far this year, on hilly terrain.
Speed work 1 consisted of half an hour of fartleks of differing varieties, interspersed with a half-hearted assault on the Strava segment known as “The Mackie Avenue Hill Sprint”.
Speed work 2 (a day later) was at Lewes track, and I had us (yes, I was coaching again) working our way up the gears. 4 laps @ 1/2 marathon pace, 3 laps at 10k pace, 2 laps at 5k pace, and one lap as fast you can manage – all with an active 1 lap recovery.
Recovery run a day later, then a rest day, then a 30 minute tempo run on Saturday.
Weekend was finished off with a two-hour Hill work, taking in Buncton Lane! I managed just over 16 miles in 2 hours and 20 minutes, and was definitely ready for an easier week!
The ‘easy week’ wasn’t quite so easy. By Thursday my legs still felt pretty roughed up from a tempo run and a club run, but managed a PB at Hove Parkrun, beating my Preston Park PB from a year ago by 7 seconds. Sunday’s long run was a little shorter than last week, but came with a twist; it was a fast finish. I ran 75% of the time at 75% of my 5k pace. It was meant to be 65%, but I struggled to go that slow (yes, I know!). The final 25% was meant to be at my marathon pace, again I was a tad faster than I should have. Felt good at the time, but felt a little achy in my feet afterward.
Week three started with a tempo run at 30secs under Marathon pace, followed by a tough club session in the cold and wet doing 600m efforts with moving recovery. I had to miss my Thursday run for a night out (shame!), so finished off the weekend with a steady run on Saturday at MR pace followed by two hours of marathon running with 90sec pick-ups at 10k pace.
At this point it feels as though my recovery times need to get longer, but it feels like I can’t slow down! Week four’s Tuesday ‘easy run’ was more at half-marathon pace. However, Wednesday’s coaching session with club had us hill training. We had a number of the faster runners with us that evening, and they seemed to drag me along at a pace I wouldn’t have normally gone at, but I was pleased I was able to keep up – for a while at least – and at the pace I’d managed at the end considering part of the session was five sprints uphill with a walk back down!
Saturday was a good tempo run at slightly better than half-marathon pace, followed by an aborted long run on Sunday. A niggling calf threatened to cramp on me, so I didn’t want to risk it. This is the first ‘refusal’ since my training plan started, so I can’t complain.
This leaves me with eight weeks to go, one of which will be spent on holiday. Plenty of time to push on training to reach my goal. However, as said before, although I’d like my London result to start 3:30 something, it all depends how I feel in the weeks up to it, and more importantly how I feel on the day. It isn’t the be all and end all. To paraphrase Jake in Stephen King’s The Dark Tower, “There are other races than this”
This blog is an update on what’s been happening in January, training-wise.
Just a brief bit on the training plan itself. My previous route to a plan was to ‘go the distance’; that is, pick a training plan from the many online resources commensurate with the time barrier I wanted to beat. You know the sort of thing – “Your Best Training Plan for under 4 hours!”; “Training Plan for a 3:30 P.B.”. So, I would do the plan based on the idea that, as long as you run at least twice a week, and you always do the long run, you should be okay. All of these were distance based plans; you build up your long slow run until you hit about 20-21 miles, however you have managed it – and however long it took. The brief being that another 5-6 miles is doable. It’s one way of doing it.
With the help of Jan Lavis**, a local legend in both running and coaching, I’ve put together a coaching plan based on the following:
Long Runs built up by time, not distance.
Long runs at specifically Heart Rates and paces.
Long runs built up to no more 3 hours.
Targeted runs aimed to build strength and endurance
Not a weekly program, but a bi-weekly, tri-weekly, or a monthly cycle, based on the phase of the plan.
Pace reviewed periodically in accordance with results and VDOT calculators *
Cross-training using strengthening exercises and additional pilates-type stretching.
I won’t bore you with a blow-by-blow training plan here, as it only applies to me. And that’s the thing – it’s a personal plan, not an identikit thing made for the mass ranks of amateur runners. Plus, it’s a plan that’s a work in progress, as I learn and understand more. So, what you see now won’t be what you see in a month’s time.
Having read through the info and speaking with Jan it made me realise just how little I know, and how much there is to learn.
As a coach for the might blue army of the Burgess Hill Runners, I acknowledge that it’s one thing to be able to put together a coaching session for an hour or so for 30 runners who may or may not be training for something specific, but it’s a wholly different task to be able to put together a training plan for a specific race for a specific individual. The years of previously pounding the streets and paths of Sussex, although in some respects enjoyable, are probably responsible for a number of niggles and injuries I suffered.
Hopefully, I can report back in a few weeks time on an improvement in all respects.
In the meantime, I can say that in January, all four of my ‘long runs’ were time-based, and with an eye on my Heart Rate. I’m slowly getting round to building in the non-weekly cycle. I had a base fitness test, which I took on the first Saturday of the month, running 5K on as flat a course as could be found within my village; the result of which suggests that a 3:30 running goal is definitely plausible. A couple of coaching sessions at club were a little bit egocentric; let’s just say they fitted in with my training plan as well as giving the runners who did the session with me a coherent coached run.
In all, I can say training has been a success, although I still have a lot to learn, a lot to encompass, and hopefully some improvements to make in both training and fitness.
I plan to review my February in a month’s time, so until then, happy and purposeful running to you all…
As we turn a new year, I feel it right to review last year, before putting into writing whatever plans I have for 2016.
I think it fair to say that 2015 was a year of unplanned abject failure. Okay, yes, I did run two ultras, but they were interspersed with injury, sporadic training, and a general feeling of under-achievement.
I can hear what you’re thinking – “if you haven’t planned anything, you haven’t failed”. Yes, you’re correct, but the things I did plan didn’t pan out as expected, in a disappointing way.
So, to go through what I did in 2015:
Dark Star Marathon – 28 miles in January. Ran in just under six hours. Not fast by any means. Unplanned, and un-trained, so that’s a tick!
South Downs Way 50 – April. Bailed at 6 miles, due to calf problem. Injury appeared three weeks before the race.
High Weald Challenge – September. 31 mile race. Completed in a time I wasn’t exactly happy with, but then again I didn’t plan a race time, so it was to finish, so again, I should be happy. Shortly after though, the calf injury returned.
Downslink Relay – 13.3 miles (Legs one and two) in December. Completed in 1:50:00-ish. Tick!
So the pattern of the year after January was: train for a race, get injured, get nervous about upping the training after injury for fear of repeating injury, finally start training again, do a race, get injured shortly afterward.
So, what have I learnt this year? Three things:
Have a Plan. If you want to do something, it’s important to have a plan. The plan needs to be specific, and considered in accordance with the outcome you want to achieve. Running three times a week isn’t a plan, unless the plan is to run three times a week.
Ignorance is Not Bliss. As with above, if you don’t know what you’re running for, it’s potentially junk miles, and potentially damaging to your plan. Know what’s right and wrong. Find out more.
Learn from your Mistakes. You can learn much more about yourself from missed achievements than doing everything correct. But be sure to learn from the mistakes you’ve made.
I could go on, but I think those are the main ones.
So I begin 2016 with a renewed sense of purpose – at the last Club meet of the year, we had our annual ballot for the guaranteed London Marathon places for the club. Each year VLM provide the club with a number of places which are open to those club members with rejection letters/emails – i.e. you had to be in the ballot to qualify.
This was the first time I’d entered the ballot in ten years. I’d entered after a particularly inspiring view of the 2015 edition of the race, but received the rejection pack from VLM in October, complete with reject running top(!). It was a complete surprise when my name came out of the hat!
So, over Christmas, I got thinking about the task ahead. What’s the plan? What’s the target? What outcome am I searching for?
Going from recent training and races, it got me thinking that, injuries aside, I’d done some pretty fast times – a sub 21 minute 5k in winter, a sub 1:50 off-road half-marathon. Could I beat my Marathon PB, achieved in 2011 in Brighton? If I could do it, it would need better training.
I’ve spent the past week looking through many websites, asking the advice of more learned coaches, and have a training plan which I hope will get me a PB. It seems the Ill Prepared Runner may be learning something…
Beyond April, I’ve pencilled in Beachy Head Marathon again (always a favourite – the runners equivalent of Field Of Dreams in my opinion), a cycling holiday in September, and maybe two other marathons – possibly in June and December.
So, the backstory to entering this, my fourth attempt at an ultra was….
…my lovely wife, whom I’d run the Beachy Head marathon with the previous year wanted to run another trail marathon. Friends had also signed up, to run the marathon and/or walk the half. However, the organisers, Trail Running Sussex, when staging a similar array of races earlier in the year suffered a number of sabotage attacks the night before the race, resulting in the routes being impossible to complete if following the signs. Reluctantly, race director Stuart Mills saw no alternative but to put on one race – the ultra – as a self-navigator.
In preparation for this, we spent two weekends reccying the route. Interestingly, the route was a kind of figure of eight, which allowed us to split the route into two nice-length runs, the first one from Forest Row, the second from Groombridge. The first one we used the map booklet from the website, and we got lost, a few times. The second loop from Groombridge was a little easier, as we loaded the route into the watch. Much better!
Therefore, having done the preparation, my wife had to pull out, due to illness, so I was forced to consider whether to run it at all. In the end I decided to run it. One reason was, it was the first time this race had been run. I’d missed out on the first Downslink Ultra two years ago due to injury, and had been disappointed not to have run it. The other was, well, it’s another ultra to tick off, I’d done (some) training for it. The last thing to convince me was from Stuart Mills’ email the day before mentioning dropping at aid stations with transport back to the start. Well, if I fail to finish, I thought, at least I can get back to my car!
The day started early, leaving home at 6:45am. The first race since I don’t know when, that I had to wake up to darkness, and temperature of 6 deg C. It got down to 4 deg C when I arrived! Timing though, was perfect. I arrived shortly before 7:30, found a car parking space in the designated field, and rushed round to register. My race number 114 was there, with my name on it! Another first!
There was just enough time to grab a cup of tea before we were herded off to the temporary bank of portaloos for the briefing. Stuart introduced himself, and gave us some friendly words of encouragement. He joked the race record was 4:12 set by himself, and that if the winner didn’t beat that time, he would be keeping the prize for himself.
We then walked to the race start a few hundred yards away in the centre of Groombridge village. A couple of minutes of preparation, and then horn sounded. We were off!
The route takes you south out of the village, onto fields and woods round the edge of Lye Green, through the beautiful grounds of Buckhurst Park, and into Withyham, where the first (and fourth) checkpoint was. There was a herd mentality at one point where around 30 of us, all following the runner in front ended up running the wrong way for a couple of hundred yards. Tip for anyone running a self-navigate race: Never assume the runner in front knows where they’re going! It was a short detour of maybe a 100 yards, but all taken with good humour.
A quick change of clothing at Checkpoint 1 from winter gear to summer gear as the temp started to rise in the sunny conditions, and we were off up the hill and onto Ashdown Forest. This was a hard slog of almost 3.5 miles of nearly constant uphill. However, the views at the top were amazing. There wasn’t much time to enjoy them as we then had a wonderful downhill stretch of similar length down to Pooh bridge. I didn’t stop for a game of Pooh sticks…
The second aid station appeared at the top of the hill past the bridge, so I filled up on cheese biscuits, flapjacks and melon pieces before moving on. The next section I wasn’t looking forward to, mainly because during the reccying we’d got it hideously wrong, and ended up just trying to get back to Forest Row through the forest on some dubious paths laid down possibly by some deer… This time, however, the watch kept me on the straight and narrow, until I reached Royal Ashdown Golf course. This was the second error of the race caused by me (yes I know) following the runner in front! I realised he’d gone wrong, but thought he had some local knowledge. It turned out he didn’t, so I doubled back (again only about 100 yards), and went the “proper route”. We weren’t the only ones to go wrong, as a group of 5 runners joined us on the proper path from a side path about 5 minutes later.
Forest Row’s Aid station (no. 3) saw us back in civilisation after 17 miles. I still felt pretty good. No problems, no niggles, no real tiredness. The path out north was quite a small path which took you onto the hills north overlooking the valley of the River Medway, and eventually back down into Hartfield.
It was at this point I was starting to feel things ache, although not at a level that was going to stop me. I was running at that point with a few runners from Eastbourne, and we passed the time with a chat and me guiding them along the right route. We got back to aid station at Withyham and took stock.
The next section was a lovely flat route back along the Medway valley eastward. It stayed relatively flat until we reached the railway line where we went under the bridge and up the hill toward the A264 road. A run/walk was very much in operation then, with fellow runners few and far between. I ran this bit with a runner from Burgess Hill whose previous marathon and ultra experience consisted of the Brighton Marathon the previous year, and had only taken up running around three years previously. He was still going strong, and eventually dropped me after the next aid station.
Once we’d crossed the A264 we were running across the fields toward Fordcombe. This part I found the most tedious, as at that point, after running uphill for a mile or so, and I knew it would be another 3 miles before the next aid station; I was flagging mentally. We crossed the main road through Fordcombe, and carried on through the road, and onto the path to the fifth and final aid station. I needed quite a while there to gather my thoughts, and move on. What followed was a mile or so of deep wooded area west of Speldhurst and Langton Green, with a climb out into fields across back to Groombridge. I was at this point ‘running’ with an ultra runner from Horsham Joggers, Graham. A season ultra runner who has run a good few 100 milers had run a marathon the day before. It was good be able to pass the time mentally with him, as I suspect I wouldn’t have finished if left to my own devices. A few niggles had really slowed me down, including a strange pain around the knee when I lifted up my legs. This made the final drop down into Groombridge sheer pain after running 30 miles. Downhill, on tarmac, ’twas a cruel twist at the end of the route. But in the end we crossed the road through a small gate and back into the grounds of the Place. Graham left me to finish his race at his own pace in front while I toiled to the finish in 6:50:44, tired, but satisfied. Stuart handed me over the medal, mug and bottle ofwater which was gratefully received.
So, to summarise, Stuart Mills and his team of marshals (mainly from Crowborough runners) put on a great race with stunning scenery which I’d like to say I enjoyed from start to finish. Well, I did, sort of. Just wished I’d run it a bit faster, and without so many niggles. But ultimately that’s my problem! Well done Stuart – keep up the good work!
What do you get for your troubles? A medal, an earthenware mug (very nice!), and a bottle of water. Oh, and a 25% off entry fee to Groombridge Place.
Amenities: Portaloos, changing facilities, and tea/coffee/cake stand at the start/finish, with five well equipped aid stations.
Aid Stations: Well equipped, there was nothing missing to my mind – fruit, savoury, sweet, water, coke, all there! Very friendly and helpful team at each station.
Photos: Nothing official, but links to some Flickr albums and personal videos.
Best Bit: Too numerous to mention. Running through Ashdown Forest, and over Pooh Bridge?
I suppose you could call this a review, but it’s more of a comparison.
Yes, I’ve got myself a new watch. Why? Because I’ve consistently had problems with the previous one, a Garmin Forerunner 310XT.
I can’t really say the owning experience has been problem free. It didn’t set up correctly to begin with so was prone to lost data. I also bought the cycle conversion kit which was a faff to add to the watch, which also made it more cumbersome when wearing on the wrist. The watch itself has had to be hard reset at least twice due to data not wanting to come out, and each time the data was lost. This included setting up the screens again, loading up data, paring the cadence and speed sensor on the bike etc. It got to the point that I didn’t bother re-setting up the screens in the end, and left them as standard.
The ANT+ dongle was also a little temperamental, and could only be used from one USB output on my computer (go figure). It didn’t get on with the Garmin Express either it seems, and the features of Garmin Express were limited.
In retrospect, I wish I hadn’t bought it and spent some time researching a little more, but at the time I’d limited my funds and had little time, and “bang for buck” ratio appeared to be good.
So, in choosing a new watch I spent a lot more time researching, with the main requirement fr the new watch being an increased battery life. The Forerunner was good for around 8-9 hours when new, and had reduced to 6 hours in the year that I’d owned it, so I was looking for something with at least that, plus a few more.
So I’ve switched brands to see what the differences are, and have chosen a Suunto Ambit2.
It isn’t the most up-to-date model in the range – in fact it was launched two years ago. But then, the Forerunner 310XT was launched in 2009, and I only bought mine last year, so I’m normally behind the curve when it comes to buying new gear!
But anyway, while this may never help anyone decide whether or not to buy a GPS watch, here’s what I’ve found and like about the Suunto so far. Bear in mind that I’ve had it for just over a week:
The main thing – it’s a watch, not a lump of orange plastic on my wrist, which I can wear (and have worn) to work without it being stared at.
Once set up, it’s fairly easy to work. Once you “get” the way it works, it makes sense.
Battery life – charged up just under a week ago, and working as a watch only it’s only down to 85%, which suggests 6 weeks as a watch without needing to charge. An hour of GPS usage reduced it by 6%, so again about 15 hours of GPS usage at highest .
GPS lock on takes seconds, not tens of seconds.
The Movescount website it works with has more details and features than Garmin connect.
The data download is quite quick. I’d read reviews claiming it took ages, but it’s about the same, maybe even less time than Garmin Express.
You can update what you see on your watch using the Movescount website. Up to eight user-definable screens per activity, for all you analysers out there.
There are apps (which I’ve yet to fully explore) allowing you to do many more things on the watch. For example an app to tell you how many beers you’ve run off, or an app to show you when the next sunrise/sunset is.
It has an electronic compass.
It has an altimeter/barometer included.
It goes to bed when I take it off – well, the screen goes blank, saving energy.
Memory – when it’s full up it just gets rid of the oldest activity. The Garmin just shouts that it’s full, then you have to manually delete older activities.
Cadence. Well, when you run it has an RPM, so you get an average number of steps for one leg. Multiply by two, and you’ve got your cadence – great for Chi runners!
Things I don’t like:
It’s a bit big. Screen size is fine, it’s more the depth. Still, not as big as the 310XT though!
Strap is a bit big for my little wrist, and there is only one size of strap.
There’s no way to import an activity by file into Movescount. It’s got to be from the watch.
That I struggled with that Garmin for so long 🙂
I plan to put it through its paces and report back over time on what I’ve found.