Training Log Archive: simonw

Easy spin up Camp Road and back to Brocton via Chase Road corner. Felt quite fresh but no power in legs is to be expected. Inner ring spinning for the hills.

Event: Lakeland 100
 

Lakeland 100

Progression again for this one, surprisingly. A PB of over 2 hours.
Started out with Mark as usual but he was wilting from the off. He also informed me that he'd forgotten his head torch. We waited at cp1 for someone to retire and borrowed theirs. I ran steady into Boot but turned around and he was gone again.
Decided to run on my own.
Caught Roger up at Braithwaite and ran with him and his pairs partner up until Dalemain. In hindsight should have gone ahead again. Rog fell asleep when he arrived so was out like a light. I left him to it. Mark and Rog both dropped later.
Clammy night and warm second day. I stopped in Pooley bridge for a calypo and had it on the climb out.
Saw first 50s as I sat in Howtown cp. Scotney minutes ahead of anyone else then Abdelnoor was a surprise near the front. Suspect Scotney wanted to get a cushion before the big Fusedale climb where Ben would have an advantage. Scotney dropped anyway so Ben took the win.
Fusedale, Haweswater and Mardale climb were the low points as per usual but after leaving Kentmere in a hurry I picked up, even reached Chapel Stile on daylight. Big mistake at Chapel though as I made the stupid decision to sit down and consequently nodded off for 10minutes, was real hard to get moving again all the way to the finish. The heavens opened and I got a soaking For the last 10 miles.
Happy enough with 51st place but would have liked to have gone sub 30 hours. That wasn't the plan though.
A few changes all around led to the improvement. Most likely me being 3 kilos lighter, better kit choice and eating real food but not too much at cp's

Bit annoyed that the ambit only recorded 22 hours of GPS trace. Think I can get around it by adjusting a few settings before UTMB

From Blog
It's the Lakeland 100 tomorrow and I had this in my draft folder since last year but for some reason never wanted or could be bothered to post it. I have virtually given up on the blog of late but would like to get back on and update it at some point..



I was back again for another go at this one. My third in fact, not counting my Lakeland 50 run in 2010 that got me hooked on this event in the first place.

Coming into the run I had no great expectations as running in events for 2013 has really taken a back seat after a house move last December and reading through my last post on the Pennine way revealed my state of mind was not much into organised events but just running for the sake of running was all I cared for.


Arriving at the campsite on Friday afternoon my mood changed as I quickly remembered why I enjoyed the events so much. Lakeland 100 is like one big family who just keep coming back year on year to either put demons to rest and actually get around the course or like myself try for a quicker time. Since my 35:30 in 2011 and 34:30 in 2012 I was hoping for at least a comparable time, perhaps an improvement or pending a miracle crack the holy grail 30 hour mark. Training wise I had a brief attempt of a structured marathon training plan with a 70 mpw average. This lasted all of about 3 weeks as it just seemed too much of a big jump from my normal 30-40mpw average. I did feel the training benefits though as some of those mid week long 12-15 milers really hurt and broke me - hopefully to be built back stronger. When it all got rounded up:


between Jan1st to Lakes 100 2012 I covered around 1000 miles running

between Jan1st to Lakes 100 2013 I covered around 1000 miles running + around 500 miles on a road bike.


In theory I should be a little quicker.


Of course mileage isn't the be all end all, especially in 100s where the mind is the predominant factor in all of it. I thought after 2 completions already I had nothing to lose, nothing to be scared of and a bit of experience in the bank regarding all things kit and nutrition wise would go a long way into gaining this improvement. However this was not my main focus for 2013. Finishing UTMB is my main objective and not jeopardising my chances by doing something stupid at Lakes 100 would be a bit silly, so a good long day out it would be.


It always amuses me rolling into the car park, you have to leave a little space behind and beside your car to erect a tent or as is always the case with me let whoever is parked adjacent to put up their 6 man home for the weekend. The marshal asks how much room I need. I reply by saying 'I've not got a tent. I can sleep on a clothes line after running this one'. Reclining the drivers seat would suffice.


Registration, kit check and weigh in all seem to run smoothly and I was through with my SI dibber in place in no time ready to relax and get my kit ready before the off.

Interestingly as I mentioned in my post on the 2012 Lakes 100 this is the only time I ever set foot on a set of scales, I prefer to judge my weight by how I feel. That said I'm always interested to see how I've gone with the weight control so in true slimming world style, half on, half on, stayed the same here goes


2011 - 73.5kg

2012 - 71.9kg

2013 - 69.4kg


Not unexpected as like many of runners recently I've adopted more of a fat burning as apposed to carb loading approach. The Barry Murray lectures were just touching the surface.



Coniston - Seathwaite CP1


A nice warm sunny evening was a great start as we were set on our way at the later than usual time of 6pm. Don't know why they've jigged the start time but the Lakeland 50 runners will be starting earlier tomorrow from Dalemain as well. Shouldn't make much difference except they will be catching me up earlier and depending where I am on the course how annoying it will be having to move out of the way every few minutes.

I started out with Mark Dalton as usual and was of the intention of going all the way around together as usual. As mentioned I had no great desire to break myself on this, just get around. Anyway Mark is usually very strong both mentally and physically, he won't be dropping out in a hurry.

We chatted and caught up with happenings since our Pennine way trip and the going felt effortless. During this years Fellsman I felt really heavy and loaded down with the Inov8 race elite 25 pack so I had a rethink and started to look at all the new fangled race vests on offer. I eventually, reluctantly splashed out on a new backpack for the occasion. A Salomon 12 litre hydro vest thingy.


As we hit the first high point on Walna Scar we began the rocky descent into Seathwaite it felt effortless running across the jagged rocks and I seemed to be overtaking people while just coasting. Some looked to really struggle on the terrain. I slowed down a bit to wait for Mark and we coasted down into the first checkpoint together but not before he dropped the bombshell that he may have left his headtorch in the car. We tried to come up with a plan like if he followed me closely we would get around but it just wouldn't work. Emptying his bag out at CP1 didn't reveal the headtorch but by a great stroke of luck - not lucky for the chap involved Richard Lendon had just retired from the race with a damaged achilles and he agreed to lend Mark his pretty amazing Petzl NAO. Lucky indeed. I tried to ignore the fact that around 40 odd runners had come and gone by the time we'd sorted all this out but at least we were on our way again.



Seathwaite - Eskdale corn Mill (Boot) CP2



Moving on it became evident that I was moving faster than Mark. I kept waiting at junctions but by the time I reached the river before the run in to Seathwaite church I'd lost him and just went on to the checkpoint. Ben Abdelnoor was at Boot giving much needed encouragement and showing great enthusiasm, a damn sight more than some of the others whinging about my soft flasks. I would later fill the flasks myself as it was easier. Water was plentiful at all CPs so no problems there. A bit of cake and a gel were taken. Only one gel per person mind. Preventing last years free for all on that kinetica stuff that agreed with me so well. Fortunately it was SIS isotonic gels this year. Mark arrived and I waited for him to sort out some food and we moved off again together.

Boot - Wasdale Head CP3


On the first climb out of Boot I was still feeling great and decided to press on. Mark didn't follow so I carried on pleasingly running well and strong right up past Burnmoor Tarn. Running relaxed I began to overtake a few people, one being Sally Ozanne who I recognised from some big money adventure racing stuff on the telly. On the descent to Wasdale I was optimistic of reaching the CP before dark but I couldn't help but feel 'I wish I'd recced this section' this being only the third time I'd ever run the route, each time during the race. Descending felt so enjoyable I think mainly because I'd made a real effort to sort everything out feet wise after the pain of the Pennine way I'd never wanted to repeat.


Moving into Wasdale CP was not the usual run down barn but had been transformed into a 70s disco set up. They really had made an effort and for that they must be applauded. I scanned the extensive buffet for anything of worth but just didn't feel like eating. Maybe a cup of coke and some biscuits.

Headtorch on I waited a while to see if Mark would show up but eventually headed off with Nick Ham towards black sail. I was finding it strange running alone in the dark. The only other events with night runs I do require grouping after sunset. Lakes 100 I've always run with Mark.



Wasdale - Buttermere CP4


Not long after leaving Wasdale I was on my own again but felt stronger than on previous attempts so I thought I'd make the most of it. Another part I wished I'd recce'd. It all seemed a bit alien until the run down to the Lake and I was finding myself with no one directly in front and constantly looking back to see who was following which is not a good situation. They could just be following me. In reality it was as easy as the map suggested just the path was a very wide and rugged boulder field. I ran along the Lake and all the way into the CP still felling strangely fine.

A gel and some cake were taken. No sitting down and feeling sick this year. I didn't stop long.


Buttermere - Braithwaite CP5


Making sure I hit the features right this time the trail was a bit more overgrown than usual and the left turn up and around Whitelass was not immediately obvious but found regardless. On the long narrow climb out it turned into a procession as usual and I found myself with a group moving at a decent pace. We started to descend and I still felt good knowing I could run easy into Braithwaite. That was before we started to ascend again. For not the first time I had switched off and followed this group on the route that they had reccied and were adamant it was correct. Luckily I knew were I was and it was easier to carry on up a grassy hill to the left of the path than to fight through the bracken to get back on track. The race could do with a bit more climbing anyway!

I pushed on past them when back on track and took the correct route through Braithwaite to the village Hall. I can't say I saw them arrive while I was there.

Inside the hall I was pleasantly surprised to see Roger Taylor in there with his pairs partner Martin Wilcock. This gave me a boost as I would never expect to be anywhere near Roger. Turns out that Martin was having foot trouble and had been slowing for a while. A bit early in the run for that to be happening. Roger looked relaxed. Jon Steele had also just arrived. It was no surprise to see Jon, he always turns up at checkpoints around the same time as me in the Lakes 100.


Braithwaite - Blencathra CP6


Restraining myself to not eat too much at Braithwaite I just rested a little. I decided to tag along with Roger and Martin for the next section, turns out that was all the way to Dalemain.

We made good progress along the main road section just wanting it out of the way, running well progress was only stopped briefly by me stumbling into a hole which shook me up a bit but no damage was done. Through the out and back of Glenderraterra Beck was uneventful and run/walked for the most part. It was daylight as we reached Blencathra. Not much different pace was to my previous 2 attempts but feeling much better.

Chris Perry was at Blencathra and had been for a couple of hours. Retired with full body cover on he'd twisted an ankle. Perry senior carried on to take a well deserved 4th place in just over 24hours.

I took a bit longer than I'd wanted at Blencathra centre trying to persuade the checkpoint staff to open the ginger cake, which they eventually did. I was still ok on the water and gels with the odd bit of sandwich now and again. Roger, Martin and myself left together for the very runnable next section.


Blencathra - Dockray CP7


This section is best described as a 'chew'. Very runnable with the long drag up the coach road. Not technical in the slightest.

We still ran the easy flat bits but on approaching the coach road reduced the the run/walk strategy again. It is probably of great benefit to run this section in the dark if you are fast enough. Feeling a bit more weary arriving at Dockray. A bit more food was taken in than usual and some coffee to wake me up a bit.

Martin was increasingly getting slower and he was taking his time with foot maintenance issues. I decided to carry on alone just walking for a bit while the food went down.


Dockray - Dalemain CP8


The weather was looking good for this second day on the go and the run was enjoyable so it was all good so far. Rog and Martin caught me up before we reached the off road path at Dockray so we continued on together.

The trail was dry and dusty and the bracken a bit more overgrown than usual but this didn't get in the way of making good progress past Aira Force. It was over all too quickly as after crossing a couple of fields we emerged on the long road to Dalemain. Jon Steele caught us up again at the gates of the estate and was in high spirits.

I always look around at Dalemain to see at what stage the Lakeland 50 start preparations are. Has the bus arrived? are they about to start? Have they already gone?! They were just erecting the start banners which was a pleasant surprise. I figured that I was a bit up on last years time but still feeling much more positive.

Just a new pair of socks in the Dalemain drop bag. Feet were in good shape but I changed the socks for more Drymax UPs just to give the feet a breather for a few minutes.

Good to see Tracy Dean giving up her time marshalling over the weekend as she found my drop bag. She said I wasn't looking in too bad shape considering. Just understandably tired.

Still not that hungry I had a bit of what was on offer.

I was ready to go quite soon and couldn't see much point in hanging around. I looked around for Martin and Roger. Martin had a big roll of tape out and was in full foot maintenance mode while Roger took the time to get his head down for a while. 'I'm off the Rog, Roger?', nothing, he was away with the fairies. I left alone.


Dalemain - Howtown CP9


It was a case of, 'there's still a long way to go but I feel good, shall I run on or conserve energy a bit'. It was a bit of both really. The temperature had risen a bit to the point where it seemed to slow me down.

In Pooley bridge you go past the pub beer garden with waitresses carrying out large plates of good pub food. I didn't really have a desire to stop and pack it all in but thought I would enjoy it even more knowing that I did well after this run. I think I've got the patience to finish the task in hand.

I'd already decided to stop at the pooley bridge shop to buy some more batteries for my headtorch. I was also using a remote battery pack to periodically charge my suunto ambit so it lasted the whole run. The batteries I'd taken were all partially charged found in the back of a drawer affairs and I wasn't confident they would last the second night. I left the shop with a pack of 4 duracells and a calippo which went down well on the climb out of Pooley.

I didn't see a soul all the way to Howtown checkpoint but was always conscious that the Lakes 50 runners were about to start over taking me anytime about now. I decided in the rising temperature of the day to have a sit down for a minute or so. A marshal came over and asked what I'd like. I jokingly said a can of coke to which she said replied 'I'll see what I can do'. A few moments later a cool can of full sugar coke was produced. Top service!

Another hundred runner came and sat next to me looking hot under the collar and could barely walk. He was dropping out because of severe chaffing around the groin area. ouch!



As I was sitting there the first L50 runner came in. Marcus Scotney. He was puffing and blowing an awful lot and didn't seem at all relaxed. I then got on my way before the rush started.




Howtown - Mardale Head CP10


On the plod up the road to the start of the long Fusedale beck climb the next 50 runner passed me. Eventual winner Ben Abdelnoor was looking super relaxed and happy to be in that position. He was the first of many to congratulate me on progress thus far.

It's always a long drag up Fusedale but I just took it as it came and I was heading down towards the shores of Haweswater in what seemed like no time. Stopping for a drink at the waterfall just before the coastal path I came across FRA forum stalwart and compulsive blogger Stolly who was having a rough time of it with his feet. Brand new Hokas? for Lakes 100? It was a gamble that didn't pay off unfortunately. I don't believe they are conducive to an enjoyable run which when it all comes down to it is what counts.

The constant letting people past on the way to Mardale was a bit of a pain but not many seemed to be put out by it. It will be interesting to see how this pans out in 2014 when the Lakes 50 is the UK ultra champs race. I don't think the front runners will take too kindly to being held up by plodders blocking the path. I'll try and make sure I'm out of the way by then.


Mardale Checkpoint seemed a bit chaotic as there were a lot of 50 runners all taking more time than needed and taking all the food. This was good in a way as I was out and gone up the Mardale switchbacks with only around 2 minutes of stopping.


Mardale Head - Kentmere CP11


I still felt pretty good and 'level' as in, not many highs and lows and made good progress up the intimidating climb keeping on a par with most 50 runners. Similarly on the descent the feet and legs felt ok and good progress was made. A fairly uneventful leg. I did bump into Bradddan Johnson as were neared Kentmere. Braddan did Dragon's back last year and we met during leg 2 of Andy Blacketts Bob Graham round. He was suffering with sore feet (La Sportiva anacondas) and was going to drop out at Kentmere.

It was hot in Kentmere institute so didn't hang around too much. This seemed to be the theme of my checkpoint visits this year.


Kentmere - Ambleside CP12


Feeling like I was getting near the home stretch now I kept finding bursts of energy up the Garburn pass. However, on the descent the weather broke and for the first time the Jacket went on. The rain didn't last long and in what felt like no time was emerging from the woods above Ambleside. A new indoor checkpoint at the back of the church. Like Kentmere this was hot and busy inside and I didn't feel like hanging around again. Lots of families about and a good atmosphere.


Ambleside - Chapel Stile CP13


Having reccied this last 15 mile stretch I was in good spirits and really did feel like it was a formality. A PB was still not a certainty but I was feeling fine. Ambleside to coniston took me around 3 hours when fresh. It would probably take me 5 in this state but I knew there were runnable parts.

Feeling better as the light remained it gave me another extra boost. I've always felt that if I could minimise the amount of time I was in the second night then my overall time would decrease exponentially so I was even more delighted to arrive at Chapel Stile just as it became dark. The farthest I've got before darkness.

Probably my biggest mistake of the run at this point. I sat down!

Just as I arrived I saw some familiar faces just leaving. Joe Faulkner, Ian Boardley and Ian Kittle. Maybe I should have gone with those and kept the pressure on. Instead I nodded off for a few minutes and found it increasingly hard to get going again. I was acting like I'd already finished with a cup of soup and stroking some random collie dog that had arrived.


Chapel Stile - Tilberthwaite CP14


When I left the temperature had dropped and the rain started again. This time it was here for the duration. Head down and crack on. No nav blunders at all finding the unmanned checkpoint. I just got on with it all the way to Tilberthwaite.


Tilberthwaite - Coniston FINISH!


I tagged on to a chap called Neil Smith at the bottom of the Quarry. Because of the, now very cold rain we agreed it was a good idea to stay together until we reached Coniston. It would have been a good idea for me to have put waterproof bottoms on at this point as with every step I was getting colder and colder but telling myself not to bother as I was nearly there. Neil seemed to have a great power hiking technique that was faster than my small bursts of run- hobble-run. I just emulated his walk and found I was moving well over the rough ground.

Conditions just got worse and I was glad to be going downhill towards the finish.

As always I never manage a run until the gravel path meets tarmac and then suddenly I haven't just travelled over 100 miles on foot and this energy appears from somewhere.


On entering the hall I pick up my medal and t-shirt but most importantly get my printout which says:


32:25:11 and 51st place a PB by over 2 hours and feeling less wrecked for it.


If only I'd have gone with those other guys at Chapel Stile I'd have broken top 50.

I was feeling quite knackered by now and just wanted to get warm which proved impossible as I was soaked wet through. I was going hyperthermic with not much sympathy or help from the 'helpers'. I had to use my space blanket in anger for the first time ever. I was ok within 20 minutes and retired to kip in the car.


Kit used:


Inov8 trailroc 255

Drymax max protection socks

Salomon SLAB 12 litre hydro pack





So.. 12 months after writing all that I can say that I was over the moon with the PB but a little disappointed to not break the 30 hours.

As for this year I don't expect any improvement as training has been anything from disjointed to non existent so We'll see how it goes.


Predictions for 2014:


Lakes 100? Lee Knight - sub 22hours...or Paul Tierney and Debbie MC in ladies

Lakes 50? Marcus Scotney, Danny Kendall? lots of unknowns. Tracy Dean (go deano!)

Lakes 100 tomorrow night.
Treating it as a long training run, time on feet affair. I'll know if i'm having a good one if I don't struggle between Buttermere and Braithwaite. No great expectations for this but any improvement would be a bonus.

Training 2013 from Jan-Jul24th about 1000miles run, 600miles bike
Training 2012 from Jan-Jul24th about 1000miles run, 200miles bike

Can't expect to much from that but a lot of this run is a mind game

C • Enjoy? 2

Chasers run from Brindley bottom. Took the boy and Fly as I only wanted a leg stretcher. Took backpack I;m using for the lakes for final adjustments.
Looking forward to it now despite no specific training.

Blowing the cobwebs off after a lazy weekend. Managing to upload all my old training from Polar protrainer. 2004-2008 done already. Bits missing though. Looks like I've been running on and off for longer than I thought started around 2004/5

Run fast sometimes
Run long sometimes
run when fatigued sometimes

Don't know who quoted that but this was supposed to be a 'run fast' which turned into a 'run when fatigued'
Just couldn't get moving. Another case of sitting in a car all day eating too many pistachio nuts and bananas

Shoal Hill Chasers Tuesday training.
Wasn't pushing it at all so don't know why the HR is so high. Walking slowly through the rough stuff as to not get the shins ripped to pieces. Took more care in the tree section - what little of it there was and got the pacing right. Messed up on the last one misreading the terrain.
South section not used this time. This area would be good to have a run about in with the map.

Not really running. Just taking the dog out along towpath to Radford and back over Wildwood

The usual route I've gotten fond of. Brocton, Staffs Way to Bednall, Teddesley then canal home.
This time with the boy on my old singlespeed which he's now claimed as his own. Could be an excuse to get myself a new bike.
A few stops for hills and stiles and pulling Henry out of the stream which he'd fallen into near Teddesley farm.

Seen a few pics from Wasdale fell race. Now that looked a tough day out.

Had my chainset in bits trying to stop it creaking.
Went for a test ride...It's still creaking.

Bloody hell that was a chew!
Planning on doing the Chase walk 40 route but when I found out it was going to be 30 degrees opted for an extended trig point circuit going for 2 water stops at Tackeroo.
Ran on empty with no food which was a mistake. Stuffed by mile 15 and walked the rest despite downing 3 litres of water.
Took full Lakes kit list inc. full waterproofs & base layer etc
Good luck to anyone racing this weekend. Glad I'm not.

P.S. Bridge is now open at bottom of shitbag hill. A grand feat of engineering. I can see some pile ups happening on this..

No specific training today just commute and taking Henry to cubs

A planned random made up interval session. Well it was planned while stuck in traffic on the 6 hour drive to Dungeness.

10 min warm up
10X 3min on with 1 min recovery
10 min cool down

All on sandy part of beach one interval in headwind, the next going the other way. Very slow because of terrain and wind but a good session which I should do more of

Red hot good old Broc/Bednall towpath run. Reluctantly took a softflask with about 250ml of water. Needed it. Felt quite quick despite being stuck behind a tractor for 2 minutes

Really concentrated on the distance and pacing for this one and it paid off. I knew when I hadn't gone far enough and hit most spot on apart from #3 which I got distracted on and followed MarkG who was way too low. Barnby did the same as well though. Nice terrain running.

Bugger. No wonder I got round so quick, missed the 3 Northern controls

Lots of to and from work today. Kept forgetting stuff

Yvette Baker final, Belton woods near Grantham.
This Blue course was a bolt on for the oldies to do so they didn't get cold standing around!
Simplifying the whole thing it appears that as soon as trees make an appearance I go way off bearing or in the case as #8 just didn't go far enough to get to it. I was looking for a dense thicket anyway and not a rootstock as I later found out it actually was. Made some time up in the open spaces and overtook quite a few. Strangely came home in 5th place but under no illusion that it was still a poor performance and everyone else must have walked it.

Over chase with Henry following on the bike. He struggled a bit and we turned back earlier than I really wanted to. Too hot really

Dartmoor from Meldon reservoir. No map so an out and back style thing.
Good stuff. I shall return

Bit of SWCP. Nice

Was going surfing but the hire shop was shut and it was flat as a pancake anyway.

Croyde. To Baggy point and back