Training Log Archive: rcro

Driving back home - 4 hrs to Newport in clear traffic. Annoyingly toilets at Frankley are upstairs so was quite a struggle for us. Were wondering if sufficiently mobility impaired to use disabled facilities :-)


Comparing the live tracking against Ben from Cray onwards (I arrived 8 mins behind, and left about 18 mins behind).

Had lost another 18 mins by Park Rash which was expected from low speed when the first part from Cray was "fast run" and the tracks to/from Top Mere were also good).

Further 13 min lost by Great Whernside - which I think wholly comes down to extra time at feed station. 13 min again by Capplestone Gate - 10 min of which down to route error.

Just one min slower on the easy section to Yarnbury - we were power walking but looks like they went wrong out from checkpoint? And think it was only 2-3 mins slower on the road down at the end.

All suggests that knackered me and our "slow" group were making pretty steady progress - when we were moving, and in the right direction!

Disastrous.

Failed to sleep at all on Friday night or on the bus on route to start so surviving on 4 hours sleep from Thursday night. Not a great dinner on Friday evening (chicken nuggets at a service station...) so the energy levels were running very low before the top at Ingleborough. Pretty hot day and ground was fairly firm for the most part.

Think the first ascent was done too quickly (for me at least), but wasn't going to let Ben get ahead on uphill. Quite a nice way to start. Steep descent, and was going well once I abandoned the queues and the path. Only brief stop at food station at bottom for biscuits.

Whernside was a bit of a slog, but steady pace and overtook many. Top path was rough rocks ankle hard on ankle. Descent was nice - and again I was flying. So after a longer break at Kingsdale due to them running out of squash, was back with Ben again on the brutal climb up Gragareth. Overtook a huge amount of people, but lost a lot along the top as going wasn't great, sun was out and wind dropped making very hot. Tiredness becoming far more noticeable now.

Rough descent off Great Coum - may have been better to cut more sharply. Rough descent down into Dent - took it slowly. Another fairly speedy stop at Dent food station and eating as left. Had I known how hard the next section was going to be would have drunk bottle of squash there and then, and refilled before leaving. Climb back up Whernside for Blea Moor was hard work, and again sunny, mostly a struggle to walk so Ben and the other guy we'd ended up with got away a bit. My line for Blea Moor was very good, so recaught them for last climb, and was ahead on descent down as I ran to the massive air-shaft next to the footpath down rather than 90 degrees in the wrong direction...

Complete exhaustion had set in by now and didn't see any way that I'd be able to get round - and definitely not running. Walked most of the road to feed station, stopped 10 mins, ate pasta, biscuits, cake, drunk 1.5L and then plodded up for Great Knoutberry very slowly and feeling sick. Felt awful but pace off the track seemed comparable to others and was able to jog back down the wall. As I turned on the stile at the bottom saw the helicopter coming in to crash back at the top...

Short bursts of jogging but mostly walking to Redshaw. Again drunk a lot, ate hot dog, banana, cake, biscuits. But did this quickly so was on the move again in about 3 mins. Knew that was capable of very little walking from here on so didn't want to waste time at stops and seize up. Took good line to Dodd Fell and gained another place, and had to navigate for myself to find the one legitimate route to Fleet Moss (Ben and other guy were the next in front, and they took short cut avoiding two compulsory gates here). Quick bean stew and downing/refilling drinks and was on the move again for the hard section - just behind Ben, as wan't navigation aids, and was a bigger group not too far ahead.

Said big group seemed to be struggling with their navigation, so we caught up after about 2k. I went my own way following the Gary line so cut a corner and held on to them, and then we split 50:50 where half crossed the wall which the instructions clearly stated "DO NOT ENTER THIS AREA" https://www.fellsman.org.uk/wp-content/uploads/201... to significantly cut the corner and also skip a hill. I was one who didn't cheat, took my own cut (which wasn't a great line), but once over on Middle Tongue had a good cut to bring back forward. Was now ahead of people who really should have been far ahead of me - clearly good routes and minimising the stoppages more than making up for absence of speed. Only 1 min behind Ben at Middle Tongue checkpoint despite his two illegal shortcuts :-)

The plod was far less fun up to Hell Gap, and was starting to get properly cold. Not able to run by now and rough going and slow - took a very long time to get through it. Descent to Cray hugely unpleasant. Quads cramping all the way. I felt confident I was able to plod to finish but this was when I got the message that I really couldn't "run" any more at all.

Long stop at Cray to put gloves layers on, get torch out, change map, eat soup and warm up. Grouped with some people with experience (16 Fellsmans between them) who were initially annoyed when I said I couldn't run any more, but were less so when they saw my walking pace was good (particularly up). As it got darker it became less fun and after Buckden Pike was just wanting to be finished. Glad I had people to lead me in to Top Mere as could have been hard in the dark.

Downside to being grouped was that it meant I had to sit for 20 mins at last feed station and wait for them, when I was ready to move on immediately after topping up drink. Result was I got cold and seized up completely, so heading up Great Whernside was harder than it could have been, and the strong headwind was really chilling me. OK route descent, but in the tussocks, two of the group decided to veer well left and insist on going back up the hill - where we'd came from, and took a lot of time (10 mins?) to persuade them that we probably should be going downhill. The group that was with us at the time went the right way and wasn't enough of a hint. The last section would have been a nice run - if early on and in daylight. Took a long time to power-walk but the beacons kept on coming and knew the end wasn't far away. Degrouped at Yarnbury and once it started downhill was alternating "jogging" and walking for 30 double paces to the bridge.

Finished at about 1.15 - or about 43 hours after I'd woken up. Truly exhausted, barely able to stand once had finished - had to sit on floor waiting for food, and so little energy to even pick up knife and fork took 45 mins to eat half a jacket potato before I gave up. Showers had got cold by time I went in and that woke me up a bit. In bed at 2.30 and probably asleep by 2.40 - woke twice before waking properly at 7.15.

End state:
Quads fucked
Arse sore from considerable chafing in last 6 hours.
Just the one (small) blister - on heel (shoes weren't fully broken in)
Both big toe nails don't feel right, so may be on way out.

Could have been a lot worse.

Expecting to be a mental wreck given how I have been pretty much every weekend since Llanbedr-Blaenavon - but given this was 60k further than I'd ever been before, I finished despite being fatigued even before starting, and was still in at 2/3rd distance when it all caught up with me again - think I've done as well as I could have hoped.

Really well organised race and you get a huge amount for your £40. All the marshals, without exception, incredibly cheery, even 10 hours into a 24 hour shift in a gale in the dark on top of Great Whernside. Lovely carnival atmosphere at food stations. Recommend this to anyone looking to do 60 miles off road, but will really have to think carefully before I sign up to do something similar again. Know that on current fitness I should be able to knock an hour off if fresh so not going to rule out doing this again some time.

My full route: http://www.gmap-pedometer.com/?r=7065585
GPS for first 58km: https://www.strava.com/activities/964354227

No running during the week this next week, and not racing next week either (so Gary - happy to marshal/sweep if you need :-) ). Think May will be an easy month.

C • well done 11

Final prep for weekend and long drive up in evening (although traffic quite clear). Trying to eat and drink a lot through the day to get energy levels up.

Prep for weekend. Picking up map bag heat sealer from Mark's - with a detour into Bridgend first to buy long sleeved base layers as missed the requirement for all 5 tops to be L/S. Bit hectic.

A final easy run before the weekend. Taking it very gently.

For Mark Two's benefit, came back through Cadbury Camp.

https://www.strava.com/activities/959264070

C • Glasllwch Lane 1

With Ben and Will - up the Garth to watch the race, and back down - from Taffs Well. Nice and (very) easy pace.

All getting very cold at the top - really should have taken gloves.

Up: https://www.strava.com/activities/958026943
Down: https://www.strava.com/activities/958026971

Event: 2017 Welsh League Event & Cwpan Y Ddraig & Yvette Baker Trophy Heat
 

Welsh League at Kingswood. 7.8km Brown course.

Green map and lots of brambles, but planning meant we avoid most (except near the start) - and most of the green blocks were passable. Did 2 as a very long dog-leg as it started out quite bramble. OK through the low vis at 9 - but left 10 thinking I was going south when was actually going SW so was wrong side of "crossing point" (no idea why it was there - brambles no worse than anywhere else...) and the ride I found was inpenetrable bramble so gave away I was in wrong place.

More time loss on 12 - had a bit of mental blank and forgot I had to cross a path. Unsure on rote to take to 13 so decided to chance the green and found a nice track through. Worst was getting through to control at end.

Didn't spot the flatter route to 15 (didn't look) as went back over the hill as what I had planned earlier on. Reasonably quick.Then slow walk up hill for last time, slow down through the brambles. Biggest loss of the day on 20 (c. 60s) as it seemed a lot further down than I would have expected.

Quite a nice course. Feedback for next time this is used... The start and finish were on Offa's Dyke Path only 2k out of Monmouth - it would have been far nicer to park in Monmouth and walk/run out that it was the 20+ mins stressful drive each way on a track that wasn't suitable for cars at all.

https://www.strava.com/activities/954714032

Tutshill school O training (plus misc Welsh) at Cannop Ponds. Including warm up, shadowing someone around a TD3/4 attackpoint exercise, then running windows course and harder attackpoint exercise. Both of these made significantly harder by huge features that the mapper did not include on map, and in the case of attackpoints, the big path junction I planned to go in from for one did not exist at all - could not believe this so much that ran right up and down path to confirm. Found tape easily once disregarded the map...

Lots of boar about (30+). Only thing I saw more of were orange spots on trees - nearly everywhere marked up now.

MDC hills on Craig yr Allt. Short reps (<30s) so more about acceleration rather than strength so no good for me. Left food hurting again after 5th so eased it off a lot and came back gingerly - think it's mostly to do with new shoes and needing to tighten up the laces so it actually gives some support to outside of foot.

https://www.strava.com/activities/950791552

MDC run around most of Steam Bunny Stomp route.

After a few days of being not right has now caught up with me - probably lack of food combined with what running I have managed. Very little pace tonight so not pushing at all. Left ankle feels weak - think I tweaked it and overworked it yesterday.

Want to get another mid week run in to continue breaking in these new shoes but maybe best to put off to Thursday now.

Found the amount of food a bit too much after - should have given more to Marcus.

https://www.strava.com/activities/947940831

An experience.

Feeling a *bit* better - but not good and still lacking any motivation. So didn't really try.

Reasonably nice route - and most of the road runners struggled, a lot. Enough that even I could gain places on rough descents.

Not trying meant that a huge number overtook me along the road and the tramway - and the gradual descent ended with 30m or so near vertical scree drop. Tom Cochrane (NGOC) descending worse than me so I could him here by sliding down the top half (slowly) and running the rest (slowly). Vegan Runners woman was being really annoying by continually trying to get in front of me despite moving more slowly. Had to stop for a bit afterwards to remove a lot of stones from my boxers.

Regained many places surprisingly quickly on first part of climb, and most of this was walking. TC was holding on to me all the way but dropped Andy Stott. Got clear of one guy ahead to try and minimise delay on the rope climb but unfortunately the problem was 3 ahead of him. Somebody truly hopeless had first dragged the rope well left away from the very firm ground for no reason, and then stopped on a wet bit for no reason, and couldn't get going again. This meant that I got stuck in a queue, stopped in another wet bit, and there was very difficult to get traction in the wet to move again - easily 1 min hold up and would have had no trouble if didn't stop.

Expecting to lose place to TC on the top as he was immediately behind me at the rope but didn't happen. Caught Tim Haysom at penultimate drop and overtook going down - but lost place again on volcano scree climb as person ahead of him was making a meal of it, kicking crap everywhere and cutting me up - so had to go off-line into even looser. Survived the descent but at cost of many cuts to hands.

People behind me making me look like a fantastic descender - can't imagine they would have really enjoyed this.

Reasonably good support - all but one of the marshals were cheering me by name today.

Not feeling good after so just had a cake then went straight home.

https://www.strava.com/activities/946111870

Another big mood swing today. No motivation and getting worse through the run. Decided to try and make myself ill and pushing hard up the last hill could have worked. Might spend the rest of the day in bed.

https://www.strava.com/activities/944693976

Logistics for planned run didn't really work out and lack of motivation to do much else so caught train to Patchway and jogged along the roads to Chepstow Castle. Second run to get used to new rucksack and about the right loading today.

Thought it was quite a still day but in fact was very windy.

Someone got on the train at Pilning, which is a little unusual.

https://www.strava.com/activities/943293178

Trying out the rucksack, complete with full kit (well, missing hat/gloves/mug but replaced by 2 bottles of water). Felt heavy, particularly uphill, but hard to tell how whether that's the extra weight, that I'm pretty tired, or the hill is very steep. Shoulders feel sore - but didn't rub or cut.

First climb was Cam Peak - and felt embarrassingly slow and walked the last half. Segment time puts me well in top half so others must feel even more embarrassed. Broke out food before coming off Cam Long Down (note to self - open foot packets before the start as took well over 2 mins stopped trying to make hole with teeth as wouldn't tear properly...) and felt better for it.

Cotswold Way is really nice along this bit - was a shame to have to peel off for Woodchester Park, which isn't so nice (but has quite a lot of bluebells on way to the house). Tired out for climb up to Minchinhampton Common - another embarrassment - but this was pretty steep and don't think many have dared "run" it. Struggling to get the OS map to match reality on top so some odd routes and several stops to try and work it out.

Very tired for canal - and noticing it since it's boring and straight. Counting down to 25k where I'd planned to stop as today about time on feet with full kit rather than trying to run lots of distance.

Will still plan on a rest day (from running at least) tomorrow despite stopping at 25k.

https://www.strava.com/activities/940539524

From 25k point back to railway station.

Glad I wasn't running as the footpaths weren't great. Very rough ground, poor signage, many electric fences, crops planted over path, aggressive cattle... So really slow going. Had to give up and take the road for the last mile as wanted to make the train.

Nice easy recovery run around Kenfig and catch up with Ben.

Pretty slow pace but legs felt much better for it - possibly the last chance of year for it being really nice before the vegetation grows. Sadly quite a lot of motorbikers so we bailed out of taking the footpath by the river as about 10 of them coming other way...

Tide quite in so feet got wet. No swimming. Altimeter has now behaved for two runs in a row.

Picked up the tag for site 216 on way back. This was one I had to revisit since the tag "wasn't there" - pretty hard to miss today (and every previous time I visited when planning/putting out)

https://www.strava.com/activities/939468660

MDC run following Cribyn race route. Legs very tired so after initial climb put in very little effort for the rest - so it doesn't really feel like I've done nearly 1,000m climb today.

First descent wasn't fun. The descending part was fine, contouring with both ankles bent 90 degrees the wrong way and hurting - not. Could barely walk so had to opt to go straight down and find less steep ground to contour on. Definitely won't be doing this race - too much of an injury risk at the wrong time.

Climb up Cribyn was long, slow and steep. Caught up with most of the others by mid way - once reached path up spine was noticeably flatter but stuck in traffic. Very long wait for regrouping - set off for descent a little early so kept pace very slow.

Didn't really put much effort into climb up to Pen y Fan - so it's quite good to be only 6s slower than last time - when I was trying really hard. Think sub 8 mins for the segment ought to be fairly easy (which would be top 20 placing out of c.1900).

Opted not to hang around on top so as to take descent very gently but going ok once it flattened and took the grass to side of track. Straight down descent at end was steep but not so unpleasant. Caught thumb on a stile just before the end and it now hurts quite a lot if I try to stretch it or put any load through it.

Nice pub after.

https://www.strava.com/activities/938093974

Seem to have relapsed a bit as per after Llanbedr-Blaenavon so forced myself to get out. Can't say it was hugely fun as mostly road and hard surfaces.

From Kenfig church up road to Margam Park and then hopefully into enough of Margam Forest to join up the orienteering. Forest was actually quite nice but the OS map has plenty of funny things going on and nearly all of the footpaths are unmarked on ground. Had to double back a long way at one point as the ride I was following came to a very definite end and wasn't prepared to fight through.

Suppose the last 5k makes for mental training.

Fortunately, it seems that today has been really hot and sunny again, everywhere but Pyle/Port Talbot. Humid, overcast and strong breeze meant felt cold at times and overheating was not much of a concern.

https://www.strava.com/activities/934769325

Third go at the summer race - significantly hotter than ever before (20C) and detour on playing fields made this a bit longer.

Very marginal improvement - down to completely burning up in the heat so running very poorly along top and crap final ascent. Shame, as got a very good start - 13th when coming off the road and kept it going until it became about running and not climbing. Held the place until after 3.5k in when Mark B and Peter Sowerby passed, and then the Helen group got through at 4.7k and I was too ruined to be able to fight.

Poor initial descent, not helped by going the wrong way (maybe it would have helped if the marshall was actually at the checkpoint to direct rather than 100 yards + ahead of it?) but reasonable down through the woods. Sprint down road to get to stile ahead of two others, and kept them behind through fields, dropped them up the last hill.

Although I'm not in top form don't feel the time is very representative of the effort - as was mostly a good up and a good down. Can only suggest it's down to hot weather as last year was near perfect 10C or so and still wind.

https://www.strava.com/activities/932856969

Spent several hours sat up on the Blorenge after to rehydrate and recover.

MDC hill "reps". A few absentees and drop outs (some weak excuse about feeding cats...) and lack of enthusiasm for serious reps from any of Will, Gary or me - so just went for an easy run with a couple of climbs along the way.

Fair to say that the Shredder was true to its word and legs were well tired from there on. But - only 2s slower than Harry Jones so suppose it was quite good (Will should be 4s or so faster than me though...).

Second climb was more prolonged "running" and kept will behind me the whole way. Legs wrecked but survived, with a reasonably good time.

Going back down was hard work.

https://www.strava.com/activities/930866528

Got blinded by the sun shining in behind computer at work this morning. Once I could see again had massive headache that was made no better by the building works 20ft behind me and the heating being turned on again. By 11am it was clear that I only felt better when in different part of office, and not thinking so went home and lay in bed for 5 hours.

Felt better so stuck with plan for a short run around Draethen woods, once started realised I wasn't better so kept the pace right down, and made sure to take in a lot of food and drink immediately afterwards. Not a disaster.

https://www.strava.com/activities/929492837

Not totally with it and legs not there at all.

No bright light to worry about but did resort to having a lie down in the cave for a bit.

MDC run from Mark and Alice's - around the reservoir on way up, along cycle tracks in Cwmcarn and then straight up the back of Twmbarlwm.

Lovely evening again, great route and good pace.

Fantastic food courtesy of M&A, whilst we set the record for fastest completion of an orienteering jigsaw puzzle.

https://www.strava.com/activities/928310431

3 slices of cake right at the end, and have been given a load of Dallimore-brownie. Will take a huge amount of self discipline to eat in moderation!

Not home until after 10 so will leave this as complete day off.

Run in the sun from Parc Penallta.

Clockwise loop up Mynydd y Grug, down to edge of Caerphilly, and back by Mynydd Eglwysilan.

Pretty hot and sun strong. Quite a lot on tarmac but soft underfoot off road and found a lot of bog - up to knee deep.

Quite a disappointing trig.

Right shin a bit sore on last half so good that this has turned out to be fairly easy weekend.

https://www.strava.com/activities/924704385

Walking around various places to make most of the nice weather for several hours after - but quite cold when cloudy.

Martyn and Alan's "run" today https://www.strava.com/activities/923735642

Very jealous! Even wanted to do something longer than 40k and many hours this weekend too!

FoD Parkrun. In reverse as it's 1st April.

Got a good start place so no hold up on first corner, and close enough at the front to call back the leaders as they went wrong almost straight away.

Actually nicer backwards - although my reference points are all out of sync. Very muddy underfoot - actually quite surprised.

Found the sharper, muddier climb by sawmills easier than most, so caught and cleared a load for the start of the traditional muddy bit and pushed the finish. Ahead of people I've never, or rarely beaten so pretty happy. Conditions slow so 20:30 a good time.

https://www.strava.com/activities/922854118

Shadowing Mark P on corridors exercise, and then contour only. Good training courses.

Legs feeling pretty tired - as I had pushed the Parkrun fairly hard after I knew I was going to overtake and beat a load of quick people - so didn't run any of the courses after and instead stayed put and ate cake.

https://www.strava.com/activities/923338644
https://www.strava.com/activities/923338658

Nobody available for a long run at reasonable time tomorrow, nor any interest in going up to Shrewsbury urban race, so looks like another day where I have to try and amuse myself, hopefully with more success than last week.