tag:blogger.com,1999:blog-68197405761693831942024-03-02T11:56:51.731+00:00Running RiotUnknownnoreply@blogger.comBlogger140125tag:blogger.com,1999:blog-6819740576169383194.post-9000447617150144582018-04-16T09:57:00.000+01:002018-04-16T09:57:06.732+01:00Ultra training plans #10 Pacing for ultras<div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px;">
#10 The final topic! PACING<br />
You can do everything right in your training, fuel properly, plan the race out, get the kit you need and then screw it all up by racing off too fast at the start trying to keep up with others (who are possibly going too fast also)</div>
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It's a painful way to run.... Exhaust yourself early on then struggle it in for the second half. Grim. We've all done it. Us blokes tend to be worse... Ladies are sometimes guilty too though.</div>
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In my eyes the ideal pacing is that where you are just beginning to fade at the end but can just about hold it together. IF you do a massive 'negative split' eg run the second half loads faster than the first, you probably weren't running hard enough initially. If you get to halfway or 80% through then crash and burn, enjoy the rest <span class="_47e3 _5mfr" style="font-family: inherit; line-height: 0; margin: 0px 1px; vertical-align: middle;" title="wink emoticon"><img alt="" class="img" height="16" role="presentation" src="https://static.xx.fbcdn.net/images/emoji.php/v9/f57/1/16/1f609.png" style="border: 0px; vertical-align: -3px;" width="16" /><span aria-hidden="true" class="_7oe" style="display: inline-block; font-family: inherit; font-size: 0px; width: 0px;">;)</span></span></div>
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A couple of examples.... first from myself.... I ran 47 miles in 6 hours 6 mins back in 2012 on a trail. The 10km was 42 mins pretty much dead on.... My final 10km was about 55 mins<br />
My eventual average was 7 min 51 mile.<br />
I was psyched up and flying early on it felt easy, relatively comfortable for 4 hours but... Battling a bit of a head wind and just generally running a bit too hard the final 2 hours was very tough. Looking back I probably needed more fuel too and should have had a more detailed look at the route towards the end.</div>
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I can think of plenty of examples of others too, I don't like to use positions as a measure of a good performance because you just don't know who is going to turn up, if you go and 'win' an LDWA event it might not be as good of a performance as coming 30th in a competitive race.</div>
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In a 40 mile race I did a couple of years ago, the 2nd place runner was sticking with me up until about 18 miles then in the final 22 miles lost over 1 hour on me and barely hung on to 2nd position. You have to run your own race. There's an element of mental games and psyching out opponents in the later stages or in shorter races but when we're talking longer races especially ultras.</div>
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Let's suppose we're battling for the 1st and 2nd positions in a race, we're neck and neck for the first half of the race but you are pushing at an unsustainable pace, where as I am just keeping it steady and matching your pace, when we get to the final climb and a few miles to go, I've not been working as hard and can therefore push the pace and keep the intensity whereas you've burnt out and just can't answer to the injection of pace at the end.</div>
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Play to your strengths by all means, just to start with, be sensible with your pacing, your overall time will be better and usually that means your position will be higher too! After you've won a few races it might not feel the same, but that feeling you get when you run your hardest and achieve more than you ever thought possible.... That never gets old <span class="_47e3 _5mfr" style="font-family: inherit; line-height: 0; margin: 0px 1px; vertical-align: middle;" title="wink emoticon"><img alt="" class="img" height="16" role="presentation" src="https://static.xx.fbcdn.net/images/emoji.php/v9/f57/1/16/1f609.png" style="border: 0px; vertical-align: -3px;" width="16" /><span aria-hidden="true" class="_7oe" style="display: inline-block; font-family: inherit; font-size: 0px; width: 0px;">;)</span></span></div>
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Hope you have loved the last 10 articles! Stay tuned for a bonus one tomorrow<br />
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Happy trail slaying folks <span class="_47e3 _5mfr" style="font-family: inherit; line-height: 0; margin: 0px 1px; vertical-align: middle;" title="wink emoticon"><img alt="" class="img" height="16" role="presentation" src="https://static.xx.fbcdn.net/images/emoji.php/v9/f57/1/16/1f609.png" style="border: 0px; vertical-align: -3px;" width="16" /><span aria-hidden="true" class="_7oe" style="display: inline-block; font-family: inherit; font-size: 0px; width: 0px;">;)</span></span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6819740576169383194.post-70650159184772657532018-04-16T09:50:00.000+01:002018-04-16T09:50:02.240+01:00Ultra Running training plans #9 Speed training for ultras<div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px;">
#9 Speed Training for Ultras</div>
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Following on from earlier in the series of articles we talked about specificity and training planning along with mileage. Let's jump straight to it....</div>
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Initially, your ultra running performance will probably NOT be limited by your speed, you'll be busy making mistakes with nutrition and getting lost along with having a picnic at each checkpoint like I did. There are a couple of factors that come in to play, your running economy, your conditioning,<span class="text_exposed_show" style="display: inline; font-family: inherit;"> your stamina, mental toughness etc.</span></div>
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Once you've built a bit of experience making some mistakes and practicing different strategies (or learned from someone else's mistakes) you'll be able to keep your body fueled and you'll be finishing some ultras mid pack perhaps in the top half. You'll eventually hit a plateau from just running more. To really make a difference in your ultra running times let's consider this</div>
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What are the chances of running at your 10k pb pace for a 30 mile ultra? Much less 50 mile or 100! Exactly....Nobody in an ultra race is 'sprinting' EVEN the 'fast ones'. Every runner is running this at a relatively low intensity compared to their 10k pb pace.</div>
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So you do get some variances, some people can maintain a higher % of their maximum effort or heart rate for longer than others but, if someone can run flat out for 10k and it takes them 60 mins they are going to be going a lot slower than this when they run 30 miles.</div>
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If this runner improves their speed though, so that they can run 10k now in 50 mins instead of 1 hour then slowing down to run a 60 min 10km pace (or 10 min mile roughly) is going to be much more comfortable and therefore be able to go much further at this pace.</div>
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When I started running I couldn't run 10k but I built up to it and then eventually I managed to run quicker than 1 hour. So that was a 10 min mile pace.... Now I can run 10km at about 5.30 min mile pace sooooooo..... Slowing down to 7 minute miles for me feels fairly comfortable. With a proper training plan I'm now able to run under 7 min miles for 50 miles. If I never improved my speed much from starting running this would be impossible as I couldn't even run 1 mile this quick when I first started.</div>
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<a href="https://www.instagram.com/p/BZ9E3fCgNvJ/" style="color: black; font-family: "arial" , sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_blank">#chorley 6 hour race. Grim conditions but a good friendly race</a></div>
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A post shared by <a href="https://www.instagram.com/charliethatruns/" style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px;" target="_blank"> Charlie Sharpe</a> (@charliethatruns) on <time datetime="2017-10-07T16:57:18+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Oct 7, 2017 at 9:57am PDT</time></div>
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If we take someone who can run a 30 min 10k which is about 5 minute mile.... a 6 minute mile is going to feel fairly comfortable, a 10 minute mile is going to feel like an uncomfortable shuffle.</div>
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Bottom line, speed is still a factor in ultra running and shouldn't be neglected, it might not be a prime focus year round every single week but it should certainly feature during some of your training phases.</div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6819740576169383194.post-89601231071984842692018-04-16T09:41:00.000+01:002018-04-16T09:41:08.947+01:00100 mile ultra training plan #8 Recovery Tips for Runners<div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px;">
#8 RECOVERY </div>
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Often overlooked but as we talked about in the previous article you have different phases of training and there is no magic number of miles per week or training method.</div>
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After you goal race where you've trained hard and tapered down before pushing yourself to your limit for hours (and hours and hours in a long ultra) your body is probably going to need a bit of a rest. I've heard all kinds of wild ideas, from having a day of rest per mile you raced (I could basic<span class="text_exposed_show" style="display: inline; font-family: inherit;">ally never run again if that had any truth to it) to saying you should only do 1 race per year or per month or whatever. The real answer.... It depends...</span></div>
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If you have trained well and ran with good form and have finished the race simply with fatigued muscles then you might need a day or two to a week or two before you can get back to easy running or at least some cross training.</div>
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A post shared by <a href="https://www.instagram.com/charliethatruns/" style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px;" target="_blank"> Charlie Sharpe</a> (@charliethatruns) on <time datetime="2018-02-27T10:23:59+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Feb 27, 2018 at 2:23am PST</time></div>
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If you've finished the race and were hobbling a bit because your legs were dead before half way then everything stiffened up and you got a blister and were running 'funny' you might have been straining one of those knees more than the other and also got an achey calf or Achilles or whatever on one side more than the other... In this case you might have caused a bit of damage that's in excess of the usual fatigue. Similar to if you're running with poor movement like tightness in the hip flexors and rounded shoulders from hunching over a desk and a smart phone too much. If you've actually got an injury then you'll need to go and see a relevant professional and wait for it to heal before beginning some rehab work.</div>
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If you're dragging yourself out the day after a race and your legs are hurting simply for the sake of continuing a run streak etc then it's risky... Would you be better doing something with less impact like an easy spin on the bike if anything?</div>
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Honestly I feel better having done some light activity than done nothing at all. I wouldn't run if my legs felt bad or injured, I'd do something more gentle like I just mentioned. To me recovery is active and takes me the way I want to go not the opposite... How many people consider recovery to be going to the pub and eating junk food for 2 weeks? Going off Facebook newsfeed, quite a few. Whilst that's fine if that's what they want to do, it depends on your goals and what you want to achieve. Whilst I don't think sharing inspirational quotes on Instagram helps ones fitness much, remember that you get what others don't by doing what others wont.</div>
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I get a few questions about how frequently I race and get back into training after a long ultra. It depends how hard you're running also.... I run my legs off in a couple of races per year not every weekend, I do a lot of events purely for my training as it's easier when there's checkpoints and a nice route and nice to meet new people and bump into old friends too. To meas I write I've a marathon pb of 2hr 41 which isn't anything special but I can happily run sub 3 on the flat without much effort, I maintain a good mileage year round, consistently. Based on that, in something like a 2 marathons in 2 day weekend, my body isn't going to be so worn out compared to someone who has just smashed themselves to hit 3 hours on the first day and begins the 2nd day with legs that are in bits. </div>
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After my first marathon and a 6 hour drive home my legs weren't good for much, a couple of years ago I ran the <a class="profileLink" data-hovercard-prefer-more-content-show="1" data-hovercard="/ajax/hovercard/page.php?id=184892204900708&extragetparams=%7B%22fref%22%3A%22mentions%22%7D" href="https://www.facebook.com/DragonsBackRace/?fref=mentions" style="color: #365899; cursor: pointer; font-family: inherit; text-decoration-line: none;">Berghaus Dragon's Back Race</a> 200 miles in the Welsh mountains before heading over to Spain for <a class="profileLink" data-hovercard-prefer-more-content-show="1" data-hovercard="/ajax/hovercard/page.php?id=248984385134909&extragetparams=%7B%22fref%22%3A%22mentions%22%7D" href="https://www.facebook.com/AlAndalusUltimateTrail/?fref=mentions" style="color: #365899; cursor: pointer; font-family: inherit; text-decoration-line: none;">Al Andalus Ultimate Trail</a> another 5 days and 140 miles the week later. For me it was more like my summer holiday and a good block of training than my goal events for the year, it just depends on how you train, all those daily choices you make are either helping you with your fitness or they're hindering you.</div>
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Key points listen to your body and keep safe so you can enjoy more days out on the trails and less days at the physio <span class="_47e3 _5mfr" style="font-family: inherit; line-height: 0; margin: 0px 1px; vertical-align: middle;" title="smile emoticon"><img alt="" class="img" height="16" role="presentation" src="https://static.xx.fbcdn.net/images/emoji.php/v9/f4c/1/16/1f642.png" style="border: 0px; vertical-align: -3px;" width="16" /><span aria-hidden="true" class="_7oe" style="display: inline-block; font-family: inherit; font-size: 0px; width: 0px;">:)</span></span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6819740576169383194.post-54789510081609759532018-04-16T09:13:00.001+01:002018-04-16T09:13:57.164+01:00100 mile ultra plan #7 Training plans<div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px;">
#7 TRAINING PLANS</div>
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HOW many miles should I run each week?<br />Everyone has wondered this at some point.... It's not a simple answer again. There's no magic amount and it's going to depend on how long you have been training/running for and what your goal is.</div>
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A lot of people say the elites are running 100 miles per week, you've got to be doing that if you're serious...<br />Is your body really going to know the difference between 90 miles and 100 miles per week? Maybe... Maybe not... It's difficult to prove it with a scientific study what the optimal mileage is for anyone, there are so many variables, and then is that optimal for marathon runners or 100 mile runners or what?</div>
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Whatever position you're in at the moment, you will likely benefit from different 'phases' of training, briefly you might have a block say 8 weeks where you are running higher mileage before having a block of shorter but faster running say another 8 weeks before a taper and then a recovery period. In each of these phases your mileage will be different.</div>
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Let me give you an example from my own training.<br />AUG 2016. 100 mile race then 2 weeks @ 30 mile per week easy running with some additional easy cross training<br />SEPT-FEB 16. Avg 75/85 mile per week few races, couple of faster sessions per week focus on speed rather than ascent<br />FEB - APR Avg 90-95 mile per week including 2 marathons on weekends, long speed sessions<br />MAY - 2 weeks @ 55 mpw taper<br />End of may 100 mile in 13 hour 58 mins.</div>
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Key thing... If you're trying to race everything every weekend you'll likely be limiting yourself, worth considering the ultimate goal and what you're working towards, by all means use other events in your training, just don't smash yourself to bits on long slogs all the time if you want to build your speed and improve your half marathon time. </div>
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I'm surprised how often I have conversations like this<br />Runner 'Ohhh I wish I was faster' <br />me, 'Right I see, when did you last do a faster run/ speed session?' <br />Runner 'Ohhh I went to the track once last year, I don't like running fast' </div>
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If the thoughts of pain/ suffering/effort etc a runner has associated with doing intervals are outweighing their desire to be a faster runner then they will probably never get faster until they decide to change.</div>
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Sure, if you are running at a challenging pace then it's going to feel challenging, maybe a bit uncomfortable at times. If you are struggling here, go back to #1 Mindset. And also focus...</div>
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For a bit more insight head to this webinar recording it's the bottom video on this page here<br /><a href="https://runningriotcoaching.weebly.com/free-training.html" target="_blank">Webinar</a> where I walk you through step by step how I build a plan from the ground up.</div>
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If you have any specific questions get in touch, I also include various tips in my Instagram stories which you can see by following me <a href="https://www.instagram.com/charliethatruns/" target="_blank">@charliethatruns</a> on Instagram</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6819740576169383194.post-18047645585025251142018-04-16T08:51:00.000+01:002018-04-16T08:51:00.448+01:00100 mile ultra run training #6 Specificity <div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px;">
100 mile ultra run training series #6 Specificity </div>
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<br />When it comes to your long runs, whilst in ultra training....<br />My top tip here is specificity...<br />Try to replicate the terrain and ascent that you plan to race on.<br />For an extreme example, say you enter one of the hilliest 100 milers going <a class="profileLink" data-hovercard-prefer-more-content-show="1" data-hovercard="/ajax/hovercard/page.php?id=430509673677828&extragetparams=%7B%22fref%22%3A%22mentions%22%7D" href="https://www.facebook.com/AndorraUltraTrail/?fref=mentions" style="color: #365899; cursor: pointer; font-family: inherit; text-decoration-line: none;">Andorra Ultra Trail</a> with 13500m in the 100 mile route (about 45000ft) and your mountain running experience stretches as far as canal paths around London, it's going to be a shock to the system.</div>
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So first, find out a bit about the ultra in question, what's the maximum and minimum altitudes? What's the total ascent? Is it a few big climbs or a load of small climbs? What is the terrain like? Sandy, rocky, hard, soft, wet, dry? Find out these numbers, you could take the total ascent and divide it by the distance to give you a rough comparable figure.</div>
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Eg IF</div>
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Lakeland 100 mile has 6000m over 100 mile =600m per 10 mile</div>
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Andorra Ultra Trail has 13500m over 100 mile =1350m per 10 mile (more than twice as hilly based on this)</div>
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OR L2M Ultra 100 mile has about 650m = 65m per 10 mile! Aka flat</div>
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Equally, training specificity goes the other way around too...<br />When I was training for the 13 hr 58 min 100 mile in 2017 I did a lot (for me) of my long runs on fairly flat or slightly undulating trails and canal paths, cycle tracks etc Most of the previous year I spent in the mountains so initially these flat runs felt a bit strange on the legs. It doesn't mean you can't do a hilly run if you live somewhere flat, but just consider it and try to prepare as best as you can.</div>
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If you only have small hills to work with then you might need to do multiple reps during a longer run to build up some ascent, you might have to drive further afield. </div>
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<span style="color: #1d2129; font-family: Helvetica, Arial, sans-serif;"><span style="background-color: white; font-size: 14px;">To clarify the flatter runs aren't pointless but you'll soon feel those quads after a nice 1000m long descent if you're not used to it. </span></span></div>
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<span style="color: #1d2129; font-family: Helvetica, Arial, sans-serif;"><span style="background-color: white; font-size: 14px;">Specificity can extend further than just the terrain though, think about the time of day, weather conditions, whether or not you'll be carrying a lot of kit, is it multi day? Get clear on the goal and these questions are easily answered.</span></span></div>
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<span style="color: #1d2129; font-family: Helvetica, Arial, sans-serif;"><span style="background-color: white; font-size: 14px;">http:www.charliesharpe.co.uk</span></span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6819740576169383194.post-90550862705434321532018-04-09T09:42:00.000+01:002018-04-09T09:42:02.889+01:00L2M 50 Mile Ultra - Liverpool to Manchester 50 Mile GB UltrasL2M 50 mile takes place in April and runs between Liverpool and Manchester, this year 2018 the start had moved to the Albert Dock in Liverpool and the finish at a slightly less famous, Didsbury Rugby Club. 237 new, soon to be and experienced ultra runners (and one wheel chair athlete, Steve) would begin on a wet morning at 6am<br />
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The L2M 50 mile ultra route begins with a couple of miles along the River Mersey, which if you have ever done Liverpool Half Marathon or Liverbird Double Marathon, you'll have run along this before. Then it diverts off through the depths of Liverpool following a national cycle trail (I think it is number 56?) to pick up the Trans Pennine Trail at Childwall and checkpoint 1 which is about 8 miles.<br />
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I had set out at just below 7 minute mile pace having recced this part of the route I knew where I was going but in addition the course had been marked with GB Ultras signage so it would have been difficult to get lost if you were paying attention. Just before Penny Lane the rain turned to snow which was actually nicer to run in although short lived and the rain resumed which stayed with me for almost 6 hours. Having run the race in 2017 (<a href="https://www.youtube.com/watch?v=n1eMKEfp8OM" target="_blank">see the video here</a>) on the slightly different course and in good conditions I ran 5 hours 58 minutes for the 50 mile route with little fuss so I had planned a similar time this year.<br />
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Things didn't turn out quite to plan as I'd been aware my stomach was feeling a bit strange, I think I'd just eaten a bit too late in the evening after registration on the Sunday night, this basically lead to having about 6 or 7 toilet stops between CP 1 and Widnes at CP3 where I could just see time slipping away. The early lead I'd built up was easily pulled back by a runner in a yellow jacket who caught and passed me just near the Runcorn bridge. Conditions over head weren't improving either although earlier on I'd grabbed myself a couple of empty crisp packets that were littered on the trail and used them over my hands to keep them toasty and warm despite the conditions<br />
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After leaving Widnes things were looking up on the stomach front, the only thing (other than the conditions - which were the same for us all anyway) that I was aware might affect me, was the fact I'd not eaten or drunk anything yet. Before arriving in Warrington for CP 4 at Sankey Bridges and the approximate half way point I had a gel as my stomach seemed to have settled over the last few miles. I also had caught up with the guy in the yellow jacket who'd passed me quite easily earlier on and as I passed by he didn't respond in terms of any change in pace. Between here and the Latchford Locks checkpoint on Bradshaw Lane I swapped to my spare jacket and was now moving relatively well again. I didn't stop for food or drink at any checkpoints, literally ran through calling my number and shouting a few thank you's.<br />
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After CP5 there was a small diversion around Lymm which was off the trail but then the route is the same all the way to the finish as last year. It's a long straight section through there to the next cp and a passing walker informed me there was 'nobody behind'. I had another gel and a 3rd before the finish. The trail was becoming wetter under foot but the great thing about the TPT is that it's firm and well surfaced so even in the rain there wasn't really any mud or slippery areas (like the opposite to Chester 50 mile) just puddles.<br />
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I hadn't been on this part of the course since last year at the L2M 100 mile except for a bit around Chorlton Water Park on the trail marathon they had during the summer (not my favourite of courses, loops and loops around the area) so I was just thinking my way through the route ahead. By now I was aware that the pace I'd been struggling along at early on had hampered my time quite substantially and so I was just cruising along around 7.30 min per mile pace to get to the finish.<br />
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Nothing really eventful over the final miles as I watched 6 hours tick over on the watch and rolled in eventually in 6 hours and a few minutes. If I'd have run that time in good conditions minus the stomach issues I'd have been totally disappointed but I'm glad that everything happened in this race and not my main target for the moment (L2M 100 mile at the end of April). Last year I ran 13 hours 58 minutes for the 100 mile event and my half way split was about 6 hours 27 minutes. Looking at the results I'd been gaining about 1 minute per mile over the eventual 2nd place during the second half and the guy in the yellow jacket had blown up in what must have been a very tough 2nd half for him coming in about 80 minutes behind which was all lost during the 2nd half. Always think about your pacing, whilst everyone will slow down a little, being disciplined early on can really pay off later. A big well done to some of my clients running, one managing to bag 1st lady covering the 50 mile in 6 hours 55 minutes and also another client for knocking over 1 hour from the previous year coming in 9 hr 47 minutes. some huge improvements there!<br />
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Overall the race was well organised and the marshals were fantastic, must have been a tough day for them out there for so long waiting for all the runners. The finish venue was ideal, with lots of showers and easy access to transport to get home, The only issue with the A to B linear style of the race is getting back home and to the start. You'd either have to stay in Liverpool the night before the race and hope you finish early enough on the race to get home afterwards if using public transport, or drive super early to the start, park there and either stay near the finish or finish quick enough to get to the car that evening, unless you have any friends who you could persuade to shuttle you about. Other than that I do personally prefer the original start from near Aintree as it's straight on the trail and you get to pass some of the more exciting parts of the trail like the big sandstone walls that the trail is cut into and many tunnels and bridges from the old railway line.<br />
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It's a perfect first ultra but might also suit those more experienced who want to see how quickly they can cover the distance. You can watch the video version below<br />
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<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/BUEdmo0IcgQ/0.jpg" src="https://www.youtube.com/embed/BUEdmo0IcgQ?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
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Results are <a href="https://l.facebook.com/l.php?u=https%3A%2F%2F1drv.ms%2Fb%2Fs%21AkuWsKlsLTrAj7Q4I4bWjNMkcFRPNA&h=ATNbdZA941rxUctfQE3O0jFUUfAUYbEgG3dwCqnEtPDbg3i1gdXqJ6QsFZuf_CUH2B3Bet4wVMf65EbVbZwkKazEcihhIIGTgjeRthkpFpXUo7in2OltULZIYQZxlt-_Tcqss9KBKQ261TtW6z5a" target="_blank">HERE</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6819740576169383194.post-64927518904291212182018-01-11T16:26:00.000+00:002018-01-11T16:28:19.362+00:00Waterproof jackets for runners buyers guide 2018<div class="" data-block="true" data-editor="27tmm" data-offset-key="amh08-0-0" style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; white-space: pre-wrap;">
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<span data-offset-key="amh08-0-0" style="font-family: inherit;">Waterproof jackets for runners....</span></div>
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<span data-offset-key="5nm1s-0-0" style="font-family: inherit;">It's a weekly question I get especially this time of year... </span></div>
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<span data-offset-key="92bqc-0-0" style="font-family: inherit;">I've written a couple of articles and done a video or two that you can find on my blog, website and Youtube if you want more details but basically I have 2 Waterproof jackets I use for running.I also have a few that aren't waterproof but let's focus on waterproof for now. Why two? One is ultra lightweight so I would personally choose this one on a race where the forecast is good and the duration is short. Eg a flat trail marathon in the summer with no rain forecast anywhere. In the winter or on a long event out in the hills or when there's a chance of rain, I'd take a more substantial jacket.</span></div>
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<span data-offset-key="9koq9-0-0" style="font-family: inherit;">First up, any waterproof jacket for running should really have a hood and taped seams (sometimes called seam sealed) I'll assume you know what a hood is, a good one will have two adjustments, one to close it around your face and keep the weather out, another adjustment to tighten the hood around the top of your head to stop it sliding off or over your eyes (where your halo would be if you were an angel) </span></div>
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<span data-offset-key="8bi4c-0-0" style="font-family: inherit;">As for taped seams they are found inside the jacket, so where material is joined on the seams, a special tape is used on top of the stitching to keep water from seeping through.</span></div>
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<span data-offset-key="7ok72-0-0" style="font-family: inherit;">The jackets themselves will be ideally breathable (so that you don't feel like you're wrapped in cling film) but not let the water in. Usually there's a measurement on the manufacturers website or the shops detail that you're buying from, eg 5000 or 10000m/m. Occasionally race organisers specify a jacket should meet a certain rating but really you want to make sure the jacket of choice is going to be adequate for keeping you dry, warm and alive. </span></div>
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<span data-offset-key="47m5k-0-0" style="font-family: inherit;">The weight of the ultra light ones like my Berghaus Hyper Smock are about 100g although this one is discontinued I have found a similar jacket by Inov8 and it's cheaper on Sportshoes website than their own <a href="https://goo.gl/Ak5UUR" target="_blank">Inov8 Jacket (sportshoes)</a> at the time of writing <a href="https://goo.gl/59WU9b" target="_blank">Inov8s own website</a> Also similar Montane Minimus here <a href="https://goo.gl/BZTU4K" target="_blank">Montane Minimus</a></span></div>
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<span data-offset-key="6b7h4-0-0" style="font-family: inherit;">For the more extreme conditions I have a Berghaus Vapour Storm <a href="https://goo.gl/zX4bqb" target="_blank">HERE</a> which has been replaced this year by newer models. I'd go for the 'Extrem' range and probably choose between the 'Paclite' 'Fellmaster' or 'Hagshu' jacket depending on your preferences.</span></div>
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<span data-offset-key="b8c1o-0-0" style="font-family: inherit;"><span data-text="true" style="font-family: inherit;">There are a huge range of brands and jackets but as long as you stick to these guidelines you should come up good. Have a look here <a href="https://goo.gl/tqkHJy" target="_blank">for ideas</a> If you're lucky enough to have a local running shop, pop in there and have a chat, you can try a few on and see them in the flesh.</span></span><br />
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<span data-offset-key="b8c1o-0-0" style="font-family: inherit;"><span data-text="true" style="font-family: inherit;">Check out my video on here <a href="https://youtu.be/DIaoWIcB-BY">https://youtu.be/DIaoWIcB-BY</a></span></span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6819740576169383194.post-21048936806278665042018-01-08T15:24:00.000+00:002018-01-08T15:24:52.245+00:00Saucony Ride 10 Neutral Road Running Shoe Review * 2018 *<div class="separator" style="clear: both; text-align: center;">
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Saucony Ride 10 Neutral Road Running Shoe Review 2018</h2>
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I've been running in the <a href="https://goo.gl/93z3oP" target="_blank">Saucony Ride 10 r</a>oad shoes since July 2017. I have used a few pairs of previous editions which were great and so when the new model came out I grabbed a pair. You can see the video review below and also an update below that. If you are a runner that needs support shoes for over pronation then check out the Guide which is the same with added support. I haven't run in those as I don't use a support shoe. </div>
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So the shoe for me has been great. Typically I destroy a pair of shoes in approximately 1 month to 6 weeks depending on the training phase. What I like about Saucony, ever since my first pair of running shoes in 2010 which were Saucony Triumph.... Is the fact that the upper is solid enough that it doesn't fall to bits within the first few runs and usually it's the sole that eventually wears out that brings the time where I decide to get a new pair. I used the particular pair of Ride 10s for all my summer races and trail running which was well over 600 miles. </div>
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As I mention in the second video, they are far better than the lower models such as the Saucony Break thru 2 which didn't handle the abuse very well. The Saucony Jazz I have been impressed with in the past too. In terms of other brands, the Mizuno Wave Rider is similar to the Ride, I'd say the sole feels firmer on the Wave Rider but the sizing is the same for me, I'm a size UK 9 in both brands whereas Adidas I'm a size 10. </div>
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<a href="https://goo.gl/93z3oP" target="_blank">The Ride </a> should last you a few months even if you're doing 100 miles plus per week and even using them on rocky trails, the grip is obviously not as good as a trail shoe but for me I'd rather have a little less grip if it's mostly dry and more comfort. In terms of road running there is plenty of cushioning for long road races and a great comfortable fit. I much prefer them to uber lightweight shoes such as the Adidas Boost which for me were too flimsy and didn't offer enough support within the cushioning.<br />
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I like the Rides so much I've bought another 4 pairs ready for the first part of 2018 as I train towards the L2M double ultra 100 miler in April.<br /><br />You can get them <a href="https://goo.gl/93z3oP" target="_blank">here </a>on sale now from their original RRP but please don't buy any UK size 9 ;)Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6819740576169383194.post-28680224290118594702017-12-03T11:30:00.002+00:002018-01-05T20:06:45.211+00:00Head torches For Runners: What you need to know, buyers guide 2018<h2 style="clear: both; text-align: center;">
Head torch buyers guide for runners. </h2>
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So the dark winter nights and early morning conditions have hit for us runners, maybe you're even one of these crazy ones who runs all night in ultra running events, maybe not yet but that's your plan. Whatever the case I'm going to walk you through everything you need to know about buying a head torch for running. </div>
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I've been running ultras for 7 years now and before that I did a lot of climbing and camping and bits of hiking and general outdoor activities so I've always had a use for head torches. Running specific torches are the focus in this article though.<br />
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Like anything there are a wide range of specifications and prices for various intentions. If you're going to be running mainly on the pavements but want something just to alert pedestrians or road users of your presence then a smaller one will do. Likewise if it's an emergency or back up torch.<br />
If you are looking to actually run off road or in poorly lit areas, the brighter the better. If you're after some of the more gnarly trail and ultra running events around the world then it's definitely not worth skimping on a torch.You can pay between £10 and £200 plus.<br />
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Personally I've used the <a href="https://goo.gl/nR16sM" target="_blank">Petzl Myo Rxp</a> since 2011 which has been great although I'm now looking to upgrade and whilst I'm searching out myself, here's my experience and how I'm choosing.</div>
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Head torch brightness is the first thing to think about, if you buy one that's cheap and not bright enough for your intended use then your running in the dark will be greatly impaired. </div>
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<b>All About Brightness</b></h2>
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The brightness is measured in LUMENS. MORE LUMENS = BRIGHTER</div>
BEWARE when buying torches the manufacturers normally quote the MAXIMUM brightness, not necessarily the useable brightness. Eg my torch has a boost mode for if you want a couple of seconds of really bright light to look into the distance @380 lumens but when you are actually using it in it's normal bright mode, it's 270 lumens. When I bought this it was fairly high end. Now there is a range of more powerful. Some torches now state the distance that they can 'see' again it might help you compare one to another<br />
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Roughly the cheaper torches are about 100 lumens or less. Anything much below 100 lumens wont be much use once you get off the pavements.</div>
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My torch is about 270 lumens ...which has done most of my big ultras (more than 20x 100 mile races through the night and normally in the mountains) along with countless training runs in the dark on trails</div>
Now you can get torches claiming THOUSANDS of lumens but they are of course going to be a bit bigger and heavier. In summary light use 100 as a minimum but for trail runners aim for 250 plus. If you want the best like for example the <a href="https://goo.gl/2pvsr1" target="_blank">Lesnar XE019R</a> you can get 1000 lumens on the normal mode.<br />
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<b>Battery Type Pros and Cons</b></h3>
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USB or AA/AAAs The issues I have with the USB battery packs is that they aren't easy to replace. If for example mid race your battery pack fails it's unlikely that anyone at a checkpoint will have your specific USB battery pack just lying around. This means you will probably need to buy a spare. If you're going through more than one night especially in 12 -15 hours on a winter night there's an issue becuase the <a href="https://goo.gl/2pvsr1" target="_blank">Lesnar</a> one mentioned above, only lasts 8 hours on it's highest useable mode, you could run it at low power mode for 20 hours of course, but then it's only at 200 lumens. They are a little heavier and bulkier than a few AA batteries too although we're talking grams. Some races compulsory equipment says you need a spare battery for your torch, one way around this would be to carry an additional smaller torch perhaps but then again more weight and more expense. If doing something like the Spine Race or a non stop race covering multiple nights you either need a way of charging the battery packs or numerous batteries. Cold weather can drain batteries surprisingly quickly too such as in the mountains at night so expected battery life might not be achieved.<br />
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The pros of a USB battery pack... you can sometimes use them to charge other items such as a watch or something else that uses USB power. In theory recharging saves you having to buy batteries all the time. I have seen a couple of races with charging stations at checkpoints but are you really going to hang around for half an hour at a checkpoint to charge up mid race?<br />
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Normal batteries are usually cheap and easy to find anywhere in the world, it's easy to carry a few spare sets and change them during races. I prefer this although a lot of the newer torches are edging towards USB integrated battery packs. Either way consider the battery life and your intended use.</div>
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<a href="https://goo.gl/FGTmeC" target="_blank"><img border="0" data-original-height="900" data-original-width="900" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtsfNF7p3UKD-1YNUBh1tIPikvJFsO2g5fdumWZZ3sb2gAHRDvhF5nidW-vDKZruwEWXka1slJEA8e-OlbbeNYBLzGs7WKJHNQZZZw3gbOBT4OpXS5KtrB59TbCnKrPBmZ5ehX3nutBE-L/s200/hopetorch.jpg" width="200" /></a></div>
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Comfort, Fit and Adjustability</h2>
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Nearly every torch I've seen has some adjustment method, usually an elastic headband around your head and sometimes over the top also like the <a href="https://goo.gl/FGTmeC" target="_blank">Hope</a> torch above. My spare backup torch the <a href="https://goo.gl/MLZ977" target="_blank">Petzl Zipka</a> has a tiny wire on a reel which still holds the lightweight head torch in place well but as it's a small light and lower lumen torch it's not great for off road running at any great speed. Usually you can adjust the angle of the torch too to point it either closer to your feet or further away without having to run with your head tilted in an uncomfortable position. Some of the smaller cheaper ones don't have this function meaning you need to lift or lower your head which isn't good.</div>
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Modes</div>
Torches have different modes, usually a 'Boost' option for a couple of seconds of extra bright light for when you are looking for a route marker or sign post and perhaps need to scan at a distance<br />
High/Medium/Low mode for normal running, I generally run in high mode all the time if it's technical but if I get to an easier smooth trail for a few miles I might flick into low to conserve battery life.<br />
Red light for map reading, it reduces the glare when you're looking close up, saves you from getting the light reflecting back into your eyes too much like when a car has it's full beam coming toward you.<br />
Flashing mode I have used this when I've been cycling or when I've been trying to signal to someone but a constant light is better for when you're actually using the torch to see where you're going.<br />
Adaptive lighting, some of the more recent releases have an adaptive mode like the <a href="https://goo.gl/Uq1Soi" target="_blank">Petzl Nao</a> as you look ahead in the distance it senses this and focuses the beam more like a spot light, whereas if you look down and close, it spreads the beam to make a wider area light up, I've tried this one out and it was a bit annoying although most likely due to me not being used to it and perhaps takes a few runs to get used to.<br />
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Weight and Size</h2>
The bigger brighter torches are usually a little bit bulkier and heavier, in races that start early morning and I'm likely only to be running maybe the final hour or two in the dark, I would rather not carry such a bulky torch all day. The weight range goes from the tiny emergency <a href="https://goo.gl/iuPgH3" target="_blank">E light</a> upto nearly 500g maybe more for a bigger torch (including the battery weight) not a massive amount of weight in your backpack but if you're trying to get the weight of your kit down you should consider this too.<br />
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<h2 style="clear: both; text-align: center;">
Durability and Weather Resistance</h2>
Most electronic products are tested and given an IP rating from manufacturers. It stands for Ingress Protection, basically how well sealed and protected the unit is. There are two digits EG IP67<br />
the first digit is protection against solids like dust and dirt and the second is against water. The higher number the better. This <a href="https://goo.gl/X4uBsT" target="_blank">Silva torch</a> is given a a 7 in the water resistance meaning it can be immersed in water upto 1m deep for upto 30 mins! The chart for the ratings is <a href="http://heatingpoint.com/advice-centre/wp-content/uploads/2017/02/IP-Rating-Chart.jpg" target="_blank">here</a> if you are really interested or very bored.<br />
<br />
<h2 style="text-align: center;">
Summary</h2>
Best of the best <a href="https://goo.gl/2pvsr1" target="_blank">Lesnar XE019R</a> but comes at a cost. 2000 lumens on boost<br />
Best for light use on roads and backup light <a href="https://goo.gl/MLZ977" target="_blank">Petzl Zipka</a> 100 lumens<br />
Best under £30 <a href="https://goo.gl/X4uBsT" target="_blank">Silva Ninox</a> (72% off sale at time of writing) 200 lumens<br />
Best lightweight and bright<a href="https://goo.gl/Ag8RBK" target="_blank"> Silva Trail Speed X</a> 500 lumens<br />
My actual torch for the past years <a href="https://goo.gl/nR16sM" target="_blank">Petzl Myo Rxp</a> 270 lumens<br />
Mutli use <a href="https://goo.gl/FGTmeC" target="_blank">Hope</a> can be bought with a bike attachment for multi users.<br />
<br />
Check out others in some popular shops<br />
<div style="margin-bottom: 0cm;">
<span style="font-family: inherit;">SportShoes <span style="color: #444444;"><a href="https://goo.gl/nDPYLK">https://goo.gl/nDPYLK</a></span>
</span></div>
<div style="margin-bottom: 0cm;">
<span style="font-family: inherit;">Amazon <a href="http://amzn.to/2BDMyK5">http://amzn.to/2BDMyK5</a></span></div>
<br />
<div style="margin-bottom: 0cm;">
<span style="font-family: inherit;">Ebay
<span style="color: #444444;"><a href="https://goo.gl/87TeWu">https://goo.gl/87TeWu</a></span></span></div>
<br />
But what about the £10 torches on <a href="https://goo.gl/t5sjbi" target="_blank">eBay</a>??!!<br />
Whilst they sound unbelievably powerful... 35000 lumens? They don't include battery packs often and I wouldn't be overly keen on relying on such a torch for durability. I don't fancy it short circuiting and setting fire whilst it's on my head either, if you want to risk it then please do let me know how you get on. I'd personally stick with a reputable brand, as the saying goes you get what you pay for.<br />
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<h2 style="text-align: center;">
Other Ideas?</h2>
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Why not just use a hand torch? </div>
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Not a good plan, keep your hands free for opening gates and the likes, also if you have it in one hand then your running gait will likely be lob sided and un natural. A bit like carrying a water bottle all the time. </div>
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Knuckle lights? Really?</div>
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I won a pair and gave them a try, your hands are always full though and they were poorly made. Don't bother, get a head torch.</div>
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6819740576169383194.post-8133433191918578592017-10-31T10:13:00.000+00:002018-04-10T07:11:29.980+01:00Treadmill Buyers Guide UK 2018 - What treadmill?<div style="line-height: 100%; margin-bottom: 0cm;">
The UK treadmill
buyers guide for 2018</div>
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<br /></div>
<div style="line-height: 100%; margin-bottom: 0cm;">
So it might be the
dark nights drawing in, perhaps you prefer the fair weather for
lacing your shoes up and heading outside or maybe you live somewhere
totally flat like I do, and want to be able to get some uphill
training in without having to drive for hours across the country.
Maybe you can’t leave the house for a few reasons – I was
thinking minding the kids or working on call, not suggesting you’re
lying low for any reason! It could be that you’re a bit nervous to
get started and go outside running in public at the moment and you’d
rather build up your fitness in the comfort of your own home, and
let’s be honest, there’s not much room for excuses if you can put
your favourite TV programme on and get on the treadmill to get fit
whilst you’re watching TV.</div>
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<br /></div>
<div style="line-height: 100%; margin-bottom: 0cm;">
Whatever your reason
is for looking to buy a treadmill there are of course many benefits
to owning a treadmill. Here in this guide we’re going to look at
all the points you need to consider so you can make the best choice
for your circumstances and hopefully enjoy many miles and a new level
of fitness and motivation!
</div>
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<br /></div>
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<br /></div>
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<br /></div>
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So let’s start by
saying that there are of course various brands, like with anything,
they range in price from <a href="https://goo.gl/qdvR6P">£100s</a>
to <a href="https://goo.gl/bycnQq">£1000s</a> and depending on what
your requirements might be, whether you want one for occasional use
through the winter or you want the best of the best to rival the
nearest commercial gym. Let me list the key considerations for you
right away, then we can go into a bit more detail on each one!
</div>
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<br /></div>
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Space available –
Where are you going to put it, does it need to fold up?</div>
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Intended user –
Who will be racking up the miles, how tall/fast/fit are they?
</div>
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Intended usage –
Running/ walking, uphill?</div>
<div style="line-height: 100%; margin-bottom: 0cm;">
Power – Measured
in HP from about 1.5 upto 4
</div>
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Speed – Will it go
fast enough? Seriously!</div>
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Functions – Smart
phone pairing, speakers, built in fan, heart rate monitors etc</div>
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<br /></div>
<div style="line-height: 100%; margin-bottom: 0cm;">
First things first,
if you buy a treadmill and it doesn’t fit in your house, garage,
home gym or whatever space you have available then it doesn’t
matter how good it is, if it doesn’t fit, it’s not going to work!
Measure the space you have in case you’re not sure, most
manufacturers will give the dimensions of their treadmills. If you do
have the space but perhaps it’s a shared space, then buying a
treadmill that easily folds away would be a good option. You don’t
want to be dragging a heavy treadmill across your lounge when you’re
knackered from that interval session and hurting yourself because you
were wrestling it behind the couch isn’t cool either.
</div>
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<br /></div>
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Next it’d be wise
to think about the main user. If it’s just for you, that should be
easy enough, if you’re sharing it with others, or maybe it’s for
use in a gym or a club then it’s worth just having a quick think.
Treadmills come in different shapes and sizes as do people. Some of
the <a href="https://goo.gl/WE8A7W">lower priced treadmills</a> tend
to have smaller spaces to run. If you’ve got long legs, you might
find it difficult to stride out on a small treadmill. Likewise if
you’re running faster on your treadmill, perhaps in intervals,
having a bigger area to run on allows you to relax and run more
naturally than if you’re struggling to balance on a narrow belt and
need to change your stride to stop falling off the back or kicking
the front. Plenty of treadmill fail videos online if you want to know
what happens next!
</div>
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<br /></div>
<div style="line-height: 100%; margin-bottom: 0cm;">
Also consider how
fast the runners can and will run. You might be struggling to do 5km
in 35 mins at the moment or you might be quite speedy and want
something that can cope with your 30 second sprints up at 18kmh. For
a sustained speed that might sound way too fast but a low 20 minute
5km runner might want something to cope with <a href="https://goo.gl/tzqy5N">sub
6 min mile intervals</a>. When I started running I was around 1 hour
for a 10km race whereas now I’m under 36 mins, had I got a cheap
treadmill it would have become limiting. A lot of treadmills are
measured in kilometres rather than miles so as a rough guide…
</div>
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<br /></div>
<div style="line-height: 100%; margin-bottom: 0cm;">
8 kmh = 5 mph = 12
minute miles
</div>
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16 kmh = 10 mph = 6
minute miles</div>
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<br /></div>
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Once you know the
user you’ll probably be able to have a good guess at the intended
usage. Would you like an ‘incline’ feature allowing you to
practice running or walking uphill? Apart from the very basic
treadmills most go up to 12-15% incline. There are some which are
more commercial sized ones that get up to 30%. This basically means
that if you go 1000m forwards you would also gain 300m of elevation,
that’s steep for running! A typical road marathon might have about
50m of elevation in the whole 26 miles/42 km. A local gym had a
couple of those installed and they were great for hiking practice or
hill sprints.
</div>
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<br /></div>
<div style="line-height: 100%; margin-bottom: 0cm;">
A good time to point
out that many treadmills also have a ‘power’ quoted in their
information, This is usually measured in HP, horse power, this is the
power of the motor that will be driving the running surface.
Generally speaking a more powerful treadmill will work better
particularly on inclines or higher speeds, if you have a low powered
treadmill of 1 hp then it will be working a lot harder than a 3 or 4
hp motor at the same speed. It’d be like a small car having to rev
it’s engine harder to keep up with a bigger engined car, so it
could be noisier at high speeds – IF it actually does do higher
speeds.</div>
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<br /></div>
<div style="line-height: 100%; margin-bottom: 0cm;">
Finally we want to
look at the juicy functions! Most treadmills will have some sort of
screen to display stats like speed, distance, time, gradient,
incline, calories and perhaps heart rate (if yours has a built in
heart rate monitor such as handles with HR sensors) Many of the newer
models have some sort of pairing ability with a smart phone or an
app so you can track your fitness and improvements and log your
miles. It’s surprising how motivational it can be when you can
easily see your stats without having to scribble everything down on
scraps of paper or trawl through your phones albums and albums of
photos of the treadmill display.
</div>
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<br /></div>
<div style="line-height: 100%; margin-bottom: 0cm;">
Good sized buttons
are helpful when you’re running fast and want to hit the correct
one, just makes it easier to use and saves you firing yourself off
the back because you hit speed up instead of down. There are some
treadmills that have memory buttons so you could set 2 speeds for
example, if you were doing 1 minute at 6 mph then 1 minute at 8 mph,
you could simply hit the relevant button to resume the speed rather
than having to push speed up and down manually through the speed
ranges. Some of the top range models have a touch screen which is
ideal although costs more so it depends on your budget.</div>
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<br /></div>
<div style="line-height: 100%; margin-bottom: 0cm;">
A good treadmill
will also have some programmes for you to follow where it will adjust
the speed and incline automatically for you and display a profile of
the route you’re doing. It might replicate running up and down a
series of hills or have you running between some set heart rates. All
great for enhancing your motivation and giving you a good workout.
</div>
<div style="line-height: 100%; margin-bottom: 0cm;">
<br /></div>
<div style="line-height: 100%; margin-bottom: 0cm;">
So what can you get
in the various price brackets.</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbcs2QTQOBqSXH_iOFR_PbwUntZO-iRMrNl0OdCJLEJpggsiVfspFjGCklNocj66jG8vk8NQJMSmkQDDJLs_LXirHe_HnQGFB8EQnjcpbBBja-OZi4jhVVzW-lBPtYHws7QwzrhSfq4a34/s1600/spirit-ST800-treadmill-full.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="520" data-original-width="600" height="277" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbcs2QTQOBqSXH_iOFR_PbwUntZO-iRMrNl0OdCJLEJpggsiVfspFjGCklNocj66jG8vk8NQJMSmkQDDJLs_LXirHe_HnQGFB8EQnjcpbBBja-OZi4jhVVzW-lBPtYHws7QwzrhSfq4a34/s320/spirit-ST800-treadmill-full.jpg" width="320" /></a></div>
<div style="line-height: 100%; margin-bottom: 0cm;">
<br /></div>
<div style="line-height: 100%; margin-bottom: 0cm;">
<br /></div>
<div style="line-height: 100%; margin-bottom: 0cm;">
<a href="https://goo.gl/bycnQq">Best
of the BEST</a></div>
<div style="line-height: 100%; margin-bottom: 0cm;">
You just want the
best, easy to use, all the functions accessible on a touch screen, no
messing about. You shouldn’t be limited by the speeds unless you’re
knocking out a sub 30 minute 10km run, plenty of space to run on the
22 inch wide 60 inch long deck, a good range of incline up to 15% and
a solid unit that feels great to run on and would rival your local
gym.
</div>
<div style="line-height: 100%; margin-bottom: 0cm;">
<a href="https://goo.gl/bycnQq"><span style="color: black;"><span style="font-family: "arial" , "verdana" , "helvetica" , sans-serif;"><span style="font-size: 9pt;">The
Spirit ST800</span></span></span>
treadmill</a> over at <a href="https://goo.gl/qoG3xe">Fitness Options</a>
is commercial standard and built to last. You can make the most of
the 20 workout programmes on your fitness journey. With a price tag
of £4999 it will probably be overkill for many home users. If you’re
looking at the other end of the market...</div>
<div style="line-height: 100%; margin-bottom: 0cm;">
<br /></div>
<div style="line-height: 100%; margin-bottom: 0cm;">
Best for BUDGET</div>
<div style="line-height: 100%; margin-bottom: 0cm;">
There are a few
cheaper treadmills under £250 but they’re more suitable to walkers
due to the speed and size of the belt. For runners. here at the low
end is the <a href="https://goo.gl/WE8A7W">Bodytrain Strider
treadmill</a> at £249.99. As the saying goes, you get what you pay
for, whilst this might be ok if you only plan to use your treadmill
occasionally, it’s going to be a bit limiting if you want to be
running fast or getting some interval training in as the max speed is
only 14kmh. Buying a cheaper one to ‘see how you get on’ is a
possibility but if it’s not the best to use then it might put you
off using it. You’ve got a fairly small running area of <span style="color: black;"><span style="font-family: "calibri" , "helvetica" , sans-serif , "emojifont" , "apple color emoji" , "segoe ui emoji" , "notocoloremoji" , "segoe ui symbol" , "android emoji" , "emojisymbols";"><span style="font-size: 12pt;">121cm
X 42cm</span></span></span> but can still
benefit from the incline up to 15%. Personally we’d go for the
<a href="https://goo.gl/BvzBtV">Powertech pacemaker plus</a> if you
don’t mind the deck size but want a higher speed at £379.99. You
might also want to consider the JTX treadmills which have 0% finance
too!</div>
<div style="line-height: 100%; margin-bottom: 0cm;">
<br /></div>
<div style="line-height: 100%; margin-bottom: 0cm;">
<br /></div>
<div style="line-height: 100%; margin-bottom: 0cm;">
<br /></div>
<div style="line-height: 100%; margin-bottom: 0cm;">
Best MID RANGE</div>
<div style="line-height: 100%; margin-bottom: 0cm;">
You want great
functionality and a good space to run without it costing more than
your car. A great standard for your home use that will allow you to
easily train year round when you just can’t face another cold dark
run on the roads this winter. You’d probably look between either
the <a href="https://goo.gl/io92cX">JTX Sprint 5</a> treadmill at
£699 or the evenly priced <a href="https://goo.gl/MKTPG4">Powertech
Master 8008b</a>. Whilst most of the spec is the same between the
two, we prefer the display and user interface of the JTX. The
Powertech is marginally wider although if you’re a taller runner
over 6ft and want a longer deck to run on along with a little more
speed the <a href="https://goo.gl/NDqZTN">Sprint 7 XL</a> at £999
would be worth a look with a top speed of 20kmh/ 12 mph.</div>
<div style="line-height: 100%; margin-bottom: 0cm;">
<br /></div>
<div style="line-height: 100%; margin-bottom: 0cm;">
Best SPACE SAVER
</div>
<div style="line-height: 100%; margin-bottom: 0cm;">
This will fold up
and stow away nicely without upsetting your family who’s lounge
you’ve just taken over with your home gym set up. We’re going to
have to go with the <a href="https://goo.gl/io92cX">JTX Sprint 5</a>
again. The 0% finance and free next day delivery would sway us over
along with that <a href="https://goo.gl/NDqZTN">user interface</a></div>
<div style="line-height: 100%; margin-bottom: 0cm;">
<br /></div>
<div style="line-height: 100%; margin-bottom: 0cm;">
To summarise;</div>
<div style="line-height: 100%; margin-bottom: 0cm;">
For a runner it’s
probably not worth looking under £250 unless you stumble across a
second hand deal somewhere, checking the local buy and sell forums
after New Year you might get lucky. Spending between £400 to £700 will cater for most home users although if you want a great experience and perhaps more motivation to use the treadmill, looking £999 and above will get some impressive and long lasting treadmills. <a href="http://amzn.to/2hr3YRP">Amazon</a>
could be an option, or even <a href="https://goo.gl/5DQ2aa">eBay</a>
just remember the criteria we’ve talked about above to ensure you
choose a suitable option. Below are a couple of places you might want to try with links to access the relevant page. They've got all the details and even some videos about the various treadmills available. </div>
<div style="line-height: 100%; margin-bottom: 0cm;">
<br /></div>
<div style="line-height: 100%; margin-bottom: 0cm;">
Happy Running! </div>
<div style="line-height: 100%; margin-bottom: 0cm;">
<br /></div>
<div style="line-height: 100%; margin-bottom: 0cm;">
<a href="https://goo.gl/LTNsUQ">JTX
Fitness</a> </div>
<div style="line-height: 100%; margin-bottom: 0cm;">
<a href="https://goo.gl/FqoSdJ">Fitness
Options</a> </div>
<div style="line-height: 100%; margin-bottom: 0cm;">
<a href="https://goo.gl/4Edwuy">Sport
and Leisure UK</a> </div>
<br />
<div style="line-height: 100%; margin-bottom: 0cm;">
<a href="https://goo.gl/sHT3f1">UK
Sport Imports</a> </div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6819740576169383194.post-51904167746599759722017-09-06T15:39:00.001+01:002018-04-16T08:41:13.386+01:00100 mile training advice #5 Nutrition for ultra running <div class="" data-block="true" data-editor="ap9f3" data-offset-key="7vtc8-0-0" style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="7vtc8-0-0" style="direction: ltr; font-family: inherit; position: relative;">
<span data-offset-key="7vtc8-0-0" style="font-family: inherit;">#5 Fuelling for ultras</span></div>
</div>
<div class="" data-block="true" data-editor="ap9f3" data-offset-key="a0h5i-0-0" style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="a0h5i-0-0" style="direction: ltr; font-family: inherit; position: relative;">
<span data-offset-key="a0h5i-0-0" style="font-family: inherit;">It's usually only a matter of time before an ultra runner gets to learn about fuelling... One long march to the finish whilst being unable to stomach any fluids or sugars or anything at all for that matter, it can wipe out energy levels in no time and before you know it half the field has passed you and there's nothing you can do about it... I generally don't get many issues in this department as I stick to a couple of sources of calories and it works for me... I did manage to run the first 8 hours or so of Trans Grancanaria without taking in any calories, I was drinking 'Pepsi Max' on the checkpoints thinking it was the same as Coca Cola, loaded with sugars BUT it's actually the sugar free version! Doh! I suspected something was up whilst I was barely able to run or focus and kept going dizzy up hills. After investing some time in getting calories in me I ran the later stages totally fine.</span></div>
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<span data-offset-key="f3iam-0-0" style="font-family: inherit;">I think the main risks with fuelling are </span></div>
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<span data-offset-key="4sau6-0-0" style="font-family: inherit;">1 relying on one source of calories then getting sick of it, eg setting out with just gels for 24 hours worth of running and being unable to even look at a gel after 6 hours.</span></div>
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<span data-offset-key="2uri8-0-0" style="font-family: inherit;">2 trying some food or powder or potion that you have never tried before and it throwing you off</span></div>
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<span data-offset-key="pldr-0-0" style="font-family: inherit;">3 not taking in enough calories or fluids early on and then being in a giant energy deficit and unable to maintain any kind of pace</span></div>
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<span data-offset-key="dm1rg-0-0" style="font-family: inherit;">4 perhaps not so drastic but worth noting, fuelling inconsistently and just having a bit of a roller coaster in terms of energy levels. </span></div>
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<span data-offset-key="4aksj-0-0" style="font-family: inherit;">Which brings me to my top tips...</span></div>
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<span data-offset-key="e53n4-0-0" style="font-family: inherit;">1 - Practice the foods or drinks you plan to race with, try them in a training run and see how you feel. </span></div>
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<span data-offset-key="8ibus-0-0" style="font-family: inherit;">2 - When it's very hot (talking 30 -40 plus degrees C) I might consume about 1 l per hour of fluids, you might need more or less so listen to your body, depending on size and acclimatisation, try to practice in conditions similar to what you'll race in</span></div>
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<span data-offset-key="flem3-0-0" style="font-family: inherit;">3 - Always have a bit of a back up or emergency calories, if you run low on food or water, maybe a section takes you a long time between checkpoints or you get lost or something and miss a checkpoint, being tired and thirsty and not having anything is a grim feeling.</span></div>
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<span data-offset-key="fhv0i-0-0" style="font-family: inherit;">4 - There aren't any magic foods or diets or pills that will make up for a lack of training, sure eating a healthy balanced diet is going to put you in good stead, but going on a crash diet for 2 weeks to try and compensate for not getting the miles in will probably do more harm than good.</span></div>
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<span data-offset-key="4tjsb-0-0" style="font-family: inherit;">5 - Carbohydrate loading... Could almost be a section on its own, carb loading is where you increase the amount of carbs in your diet for 2-3 days leading up to a race to ensure your glycogen stores are topped up and you're ready for a long race. It doesn't involve gorging on junk food for 10 days before your next 10k and it definitely doesn't mean you need to eat your bodyweight in donuts every time you want to go for a run.</span></div>
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<span data-offset-key="di0du-0-0" style="font-family: inherit;">There are other considerations but these should definitely get you started. If you are having issues with your stomach in races or long runs, what you're eating might be playing a part. Worth looking into in more detail if that's you! </span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6819740576169383194.post-87682196254498123332017-09-06T15:14:00.002+01:002017-09-06T15:14:16.164+01:00100 mile ultra run training #4 Kit100 mile ultra training #4 kit<br />
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You can checkout my kit on the 'My Kit' Tab<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMrZuHbE8RPZwpTFrcZmwqkypYZOr7OX7C3g6-x48d8u2ULWUQIMpgaDtIx3gqgZktunVsdBolcBsL2FODieUf4GQcnkNTt-P2gMteLP98Zb3BGeFJIgQSrE3yg7doO3aafssiYASeIFx3/s1600/100milekit.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="960" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMrZuHbE8RPZwpTFrcZmwqkypYZOr7OX7C3g6-x48d8u2ULWUQIMpgaDtIx3gqgZktunVsdBolcBsL2FODieUf4GQcnkNTt-P2gMteLP98Zb3BGeFJIgQSrE3yg7doO3aafssiYASeIFx3/s320/100milekit.jpg" width="320" /></a></div>
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<span data-offset-key="fme45-0-0" style="font-family: inherit;">#4 Kit! </span></div>
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<span data-offset-key="dnseq-0-0" style="font-family: inherit;">Kit should be straight forwards... However, often the focus for kit is in the wrong direction... Rather than thinking can I get a jacket that's 50g lighter, should we instead be asking, 'Is this going to keep me warm and dry if I get stuck on a mountain?' </span></div>
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<span data-offset-key="3qi2j-0-0" style="font-family: inherit;">When you're out racing for a long time like in a 100 mile ultra, maybe even just a hilly trail marathon, you might experience some poor weather conditions. If your jacket is leaking and you've not slept all night and it's getting cold and your legs are tired but you've got all your kit on, it's very easy to get to a nice warm checkpoint and think 'Bugger it, I'm not going back out in that' as you begin to shiver at the thought of heading back into the cold night. </span></div>
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<span data-offset-key="anqn8-0-0" style="font-family: inherit;">In reality you aren't injured or anything and physically could keep going but just the discomfort of plodding on in those conditions isn't a nice thought. You end up with a DNF because you took a poor quality jacket and skimped on kit. Perhaps the next people into the checkpoint are at least dry on the inside and heading back out into the rain they are at least shielded from the rain. An hour later the weather could brighten up and clear, maybe it will get worse, either way just having the right kit for the job can keep you in a race! It doesn't mean you need the most expensive fancy things, just something that is 'fit for purpose' </span></div>
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<span data-offset-key="7ujgl-0-0" style="font-family: inherit;">The other big point about kit is make sure you have practiced and are used to the kit you are going to use, don't turn up in new kit on the start line that you've never used. Eg I've met someone totally lost with a GPS in hand because they didn't know how to use it, I've seen some impressive cuts from a poorly fitting backpack grating at the skin all day and more posts online about foot problems than I could ever count. </span></div>
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<span data-offset-key="1ih9d-0-0" style="font-family: inherit;">After a while you should be able to dial down your kit and know exactly what you need so you can confidently turn up to the race knowing that you can handle what you're going to face without any panic or worry that everyone else is carrying something different to you.</span></div>
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<span data-offset-key="1ih9d-0-0" style="font-family: inherit;">See you on #5 for the next thing that'll go wrong on you one day, fuelling and nutrition for 100 mile ultras</span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6819740576169383194.post-36865056876901488822017-09-06T14:57:00.001+01:002017-09-06T14:57:07.504+01:00100 mile ultra training #3 race plan<div class="" data-block="true" data-editor="a6tqp" data-offset-key="akb08-0-0" style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; white-space: pre-wrap;">
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<span data-offset-key="akb08-0-0" style="font-family: inherit;">#3 PLANNING</span></div>
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<span data-offset-key="c2okk-0-0" style="font-family: inherit;">We've ticked off some of the basics already, next we need to think about the actual race plan. Now some people turn up and have no idea what they're in for and yes, do get to the end. My best performances and those of my clients have come from having a race plan. It might be as simple as just knowing a few basic things like the number of climbs in a race or which parts of the course you expect to do during the night. </span></div>
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<span data-offset-key="72ap8-0-0" style="font-family: inherit;">I like a balance between simplicity and detail although it depends a little on the route... For flat races or routes that are lapped perhaps, this is easier as the terrain is consistent... For mountainous races which I like, you might have a couple of hills in the first half then 10 giant climbs during the second, either way good to know this and plan accordingly.</span></div>
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<span data-offset-key="76tco-0-0" style="font-family: inherit;">So you should have an idea of what sort of pace you can move from your training and warm up events. Eg my 3rd 100 mile race with about 4500-5000m ascent I had done a 56 mile race with about 2500m ascent and a 40 mile with 2000m at an intensity that was comfortable for me. I figured if I could do 56 mile in 12 hours relatively comfortable and with some navigational errors probably costing me 30 mins total I'd be able to finish the 100 mile about 24 hours all going well (In reality I did 18 hour 23 as I'd underestimated my fitness and pace and over estimated the course!!)</span></div>
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<span data-offset-key="j2hu-0-0" style="font-family: inherit;">Knowing approximately what to expect time wise, even a ball park, helps you decide on the kit choices (step #4) and fuelling strategies (#5) You might love detail and do everything down to the minute, You might decide that the 2nd half of your 100 mile is going to be about 2 hours slower than the first half, then when you get halfway you know what you're facing.Not having a plan is like setting off driving somewhere when you have no idea of the destination and can lead to complete confusion or overwhelm. </span></div>
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<span data-offset-key="3f5p7-0-0" style="font-family: inherit;">Sure you might hit a bump in the road and have to adjust your plan as you go but at least you can prepare mentally for this.If you are planning a 20 hour finish time and you hit half way in 12 hours, you can realise that you're 2 hours off the plan and decide an appropriate adjustment... Maybe you just massively under estimated the route and potentially could be out for 4 hours longer than you expected, now you can start fuelling additionally to cover it or pickup extra kit from your drop bag because of the cold night you're about to be running in unexpectedly... </span></div>
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<span data-offset-key="9bpfp-0-0" style="font-family: inherit;">Good Luck :) </span></div>
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<span data-offset-key="9bpfp-0-0" style="font-family: inherit;"><a href="http://www.charliesharpe.co.uk/">www.charliesharpe.co.uk</a></span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6819740576169383194.post-33045615108540004192017-09-05T23:10:00.002+01:002017-09-05T23:10:46.078+01:00100 mile ultra run training and advice #2<div class="" data-block="true" data-editor="pbl6" data-offset-key="9r07q-0-0" style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; white-space: pre-wrap;">
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<span data-offset-key="9r07q-0-0" style="font-family: inherit;">#2 CONSISTENCY </span></div>
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<span data-offset-key="arbfh-0-0" style="font-family: inherit;">There's no overnight shortcut, it does take some consistent practice to see improvements. You have to make a start NOW, from whatever your current position, you can't spend your life waiting for everything to fall into place so you can do the things you want, just start, start small and be consistent. I wasn't fat or particularly unhealthy when I started but I was basically adapted to climbing and doing bodyweight exercises with additional weight strapped to me.</span></div>
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<span data-offset-key="d1tj-0-0" style="font-family: inherit;">So what was my 3rd time running 100 miles I went to Spain for Ultima Frontera 160km. By now I'd been running regularly for 9 months and sporadically for the same again before that.</span></div>
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<span data-offset-key="b1uen-0-0" style="font-family: inherit;">Once I decided to take this running thing seriously I started to train 3-4 runs per week on top of the bodyweight training I was doing I was eating a colossal amount to keep my energy up and was still able to gain muscle mass despite running or cycling daily. I didn't try and run every day or set any goal that was too outlandish (maybe it depends who you ask) but I decided that running every other day was achievable and I kept at it. </span></div>
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<span data-offset-key="dcctq-0-0" style="font-family: inherit;">Anyhow so October 2011 I'd done a handful of ultras quite a few marathons or similar training runs and trained well through the year, now it was time to travel to a different country to race in the heat of Spain and in some decent mountains. I had made a lot of the mistakes in smaller races but I'd kept my training up throughout all the challenges of everyday life, roughly I did the following in a typical month</span></div>
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<span data-offset-key="5ltq7-0-0" style="font-family: inherit;">weekend 1 - ultra</span></div>
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<span data-offset-key="ek57e-0-0" style="font-family: inherit;">weekend 2 - long training run</span></div>
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<span data-offset-key="8lko5-0-0" style="font-family: inherit;">weekend 3 - back to back long runs</span></div>
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<span data-offset-key="e09dd-0-0" style="font-family: inherit;">weekend 4 - some cycling and a short race 10k/ half marathon</span></div>
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<span data-offset-key="5jofi-0-0" style="font-family: inherit;">Through the week I'd do about 3 runs, </span></div>
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<span data-offset-key="5p1iq-0-0" style="font-family: inherit;">Run 1 around 90 mins to 2 hours might be 10 mile or 2 x 6 mile depending,</span></div>
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<span data-offset-key="c8u1d-0-0" style="font-family: inherit;">Run 2 faster session, either progressive or intervals or something with some speed</span></div>
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<span data-offset-key="60nof-0-0" style="font-family: inherit;">Run 3 - Easy effort could be hills or just local trails</span></div>
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<span data-offset-key="1i4p-0-0" style="font-family: inherit;">Along with this I was cycling on the days I didn't run mainly to get around, no structured sessions on the bike and training in the gym with bodyweight and kettlebells or going climbing about 5 days per week (This is probably a little high but I was doing both and hadn't picked a main sport at this point)</span></div>
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<span data-offset-key="e560v-0-0" style="font-family: inherit;">So vaguely that's what I'd do.... I didn't always feel fresh and ready but I pushed myself and got it done.</span></div>
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<span data-offset-key="c0vrt-0-0" style="font-family: inherit;">When it came to the actual race... That's where I executed #3 ... </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2gsysidIMBoe_diDyNFPBPRNJNkZMnNfA0heE8xHrOG3ft_vR6YXCnemIHnLfHO_8hTgypWBsrZOGzQZOIwx_fgIaFqm_Z4wK4ITL4GCu1YgSktkD2cFFHUCjCLFRvkGye-A0hU-sqV8n/s1600/100mileplus.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="901" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2gsysidIMBoe_diDyNFPBPRNJNkZMnNfA0heE8xHrOG3ft_vR6YXCnemIHnLfHO_8hTgypWBsrZOGzQZOIwx_fgIaFqm_Z4wK4ITL4GCu1YgSktkD2cFFHUCjCLFRvkGye-A0hU-sqV8n/s320/100mileplus.jpg" width="320" /></a></div>
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<a href="http://www.charliesharpe.co.uk/">www.charliesharpe.co.uk</a></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6819740576169383194.post-33449500952040617122017-09-05T22:35:00.000+01:002017-09-05T22:35:29.773+01:00100 mile ultra lessons and advice #1<div class="" data-block="true" data-editor="f34nt" data-offset-key="b0r9p-0-0" style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; white-space: pre-wrap;">
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<span data-offset-key="b0r9p-0-0" style="font-family: inherit;">You've heard it before 'It's all in your head' and 'Mind over matter' well here's my number 1 lesson from this pile of 100 mile + medals (except for the Trans Grancanaria one actually that's only 80 mile)</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiM0wIoKT4wxCaPg_xSm_fHuuAroVmKMYIdlXkV-Wn0uxkjewwwf-YJAMdjMag5X_SmH1MwKi7oa8N2bCoJKEd5jEficwWK4mXflrIbE8L-Iv4QQLXQuywIaPiEW6XOeyv5Fa8VhADV62U1/s1600/100mileplus.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="901" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiM0wIoKT4wxCaPg_xSm_fHuuAroVmKMYIdlXkV-Wn0uxkjewwwf-YJAMdjMag5X_SmH1MwKi7oa8N2bCoJKEd5jEficwWK4mXflrIbE8L-Iv4QQLXQuywIaPiEW6XOeyv5Fa8VhADV62U1/s320/100mileplus.jpg" width="320" /></a></div>
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MINDSET</span></div>
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<span data-offset-key="3t290-0-0" style="font-family: inherit;">I'm not going to take you on a magically journey of self discovery but stick with me a moment.</span></div>
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<div class="" data-block="true" data-editor="f34nt" data-offset-key="7hv2c-0-0" style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="7hv2c-0-0" style="direction: ltr; font-family: inherit; position: relative;">
<span data-offset-key="7hv2c-0-0" style="font-family: inherit;">So my first 100 mile was going to be the </span><span class="_247o" contentstate="o { "entityMap": [object Object], "blockMap": OrderedMap { "b0r9p": q { "key": "b0r9p", "type": "unstyled", "text": "You've heard it before 'It's all in your head' and 'Mind over matter' well here's number 1. 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{}, "entity": null }, p { "style": OrderedSet {}, "entity": null }, p { "style": OrderedSet {}, "entity": null }, p { "style": OrderedSet {}, "entity": null }, p { "style": OrderedSet {}, "entity": null }, p { "style": OrderedSet {}, "entity": null }, p { "style": OrderedSet {}, "entity": null }, p { "style": OrderedSet {}, "entity": null }, p { "style": OrderedSet {}, "entity": null }, p { "style": OrderedSet {}, "entity": null }, p { "style": OrderedSet {}, "entity": null }, p { "style": OrderedSet {}, "entity": null }, p { "style": OrderedSet {}, "entity": null }, p { "style": OrderedSet {}, "entity": null }, p { "style": OrderedSet {}, "entity": null }, p { "style": OrderedSet {}, "entity": null }, p { "style": OrderedSet {}, "entity": null }, p { "style": OrderedSet {}, "entity": null }, p { "style": OrderedSet {}, "entity": null }, p { "style": OrderedSet {}, "entity": null }, p { "style": OrderedSet {}, "entity": null }, p { "style": OrderedSet {}, "entity": null }, p { "style": 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{ "style": OrderedSet {}, "entity": null }, p { "style": OrderedSet {}, "entity": null }, p { "style": OrderedSet {}, "entity": null }, p { "style": OrderedSet {}, "entity": null }, p { "style": OrderedSet {}, "entity": null } ], "depth": 0, "data": Map {} }, "62aco": q { "key": "62aco", "type": "unstyled", "text": "", "characterList": List [], "depth": 0, "data": Map {} } }, "selectionBefore": m { "anchorKey": "7hv2c", "anchorOffset": 170, "focusKey": "7hv2c", "focusOffset": 170, "isBackward": false, "hasFocus": true }, "selectionAfter": m { "anchorKey": "62aco", "anchorOffset": 0, "focusKey": "62aco", "focusOffset": 0, "isBackward": false, "hasFocus": true } }" data-offset-key="7hv2c-1-0" decoratedtext="Conti Thunder Run" entitykey="1" offsetkey="7hv2c-1-0" spellcheck="false" style="background-color: #dce6f8; font-family: inherit;"><span data-offset-key="7hv2c-1-0" style="font-family: inherit;"><span data-text="true" style="font-family: inherit;">Conti Thunder Run</span></span></span><span data-offset-key="7hv2c-2-0" style="font-family: inherit;"> in 2011 but for some reason about 6 weeks before I decided to enter the UR 100 mile at the last minute in June.</span></div>
</div>
<div class="" data-block="true" data-editor="f34nt" data-offset-key="62aco-0-0" style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="62aco-0-0" style="direction: ltr; font-family: inherit; position: relative;">
<span data-offset-key="62aco-0-0" style="font-family: inherit;">Now I'd done a couple of back to back marathons a 50k then a 50 mile and a 12 hour race but then I got run over whilst cycling!!</span></div>
</div>
<div class="" data-block="true" data-editor="f34nt" data-offset-key="f27i6-0-0" style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="f27i6-0-0" style="direction: ltr; font-family: inherit; position: relative;">
<span data-offset-key="f27i6-0-0" style="font-family: inherit;"><br data-text="true" /></span></div>
</div>
<div class="" data-block="true" data-editor="f34nt" data-offset-key="d399b-0-0" style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="d399b-0-0" style="direction: ltr; font-family: inherit; position: relative;">
<span data-offset-key="d399b-0-0" style="font-family: inherit;">I wasn't able to run without pain and I was told to do nothing for 6 weeks (which I interpreted to mean go out on the bike instead, I couldn't stand up and peddle but sat down and in easy gears I could roll along) I did a couple of easy runs after about a month then entered the 100 mile with the plan to basically walk with some odd bits of running slowly. Set out right at the back and pretty much was the back runner until the later stages, everyone I overtook was dropping out. </span></div>
</div>
<div class="" data-block="true" data-editor="f34nt" data-offset-key="7dibv-0-0" style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="7dibv-0-0" style="direction: ltr; font-family: inherit; position: relative;">
<span data-offset-key="7dibv-0-0" style="font-family: inherit;"><br data-text="true" /></span></div>
</div>
<div class="" data-block="true" data-editor="f34nt" data-offset-key="93akt-0-0" style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="93akt-0-0" style="direction: ltr; font-family: inherit; position: relative;">
<span data-offset-key="93akt-0-0" style="font-family: inherit;">It wasn't exactly plain sailing... I had made no plan for the race at all and had no idea of the route or what was really involved, I lost my jacket and head torch somehow so literally did the whole night in the dark with no light, and it rained for most of the night, I had a spare poncho and just toughed it out. </span></div>
</div>
<div class="" data-block="true" data-editor="f34nt" data-offset-key="cel63-0-0" style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="cel63-0-0" style="direction: ltr; font-family: inherit; position: relative;">
<span data-offset-key="cel63-0-0" style="font-family: inherit;"><br data-text="true" /></span></div>
</div>
<div class="" data-block="true" data-editor="f34nt" data-offset-key="65gka-0-0" style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="65gka-0-0" style="direction: ltr; font-family: inherit; position: relative;">
<span data-offset-key="65gka-0-0" style="font-family: inherit;">About the only good news was that I made it to the finish and didn't have any injury issues apart from a dead mobile phone from all the rain. Anyhow..... What got me through this whilst everything around me went wrong was my mindset. I was determined to keep moving and therefore I would eventually reach the finish. How hard could it be? </span></div>
</div>
<div class="" data-block="true" data-editor="f34nt" data-offset-key="9eftv-0-0" style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="9eftv-0-0" style="direction: ltr; font-family: inherit; position: relative;">
<span data-offset-key="9eftv-0-0" style="font-family: inherit;"><br data-text="true" /></span></div>
</div>
<div class="" data-block="true" data-editor="f34nt" data-offset-key="2183o-0-0" style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="2183o-0-0" style="direction: ltr; font-family: inherit; position: relative;">
<span data-offset-key="2183o-0-0" style="font-family: inherit;">Nowadays I am much stronger mentally but I also have solid race plans and good knowledge of my ability. The mind is focused on how hard to push myself when it gets tough.</span></div>
</div>
<div class="" data-block="true" data-editor="f34nt" data-offset-key="5i0la-0-0" style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="5i0la-0-0" style="direction: ltr; font-family: inherit; position: relative;">
<span data-offset-key="5i0la-0-0" style="font-family: inherit;"><br data-text="true" /></span></div>
</div>
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<span data-offset-key="b72ot-0-0" style="font-family: inherit;">I've put mindset first because no matter how fit you are, or how much fancy equipment you've got.... If your mind isn't in it your body can shut down and give up in no time</span></div>
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More on my website <a href="http://www.charliesharpe.co.uk/" target="_blank">http://www.charliesharpe.co.uk </a></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6819740576169383194.post-3775154430026575712017-09-05T21:59:00.001+01:002017-09-05T21:59:53.824+01:00Foam Rolling For Runners - What do you actually do with that thing you bought?<span style="font-family: inherit;">Foam rolling for runners....</span><br />
<span style="font-family: inherit;"><br />What you need to know and how to actually use a foam roller.</span><br />
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<span style="font-family: inherit;">A LOT of people ask me why I don't get injured.... Now, nobody is invincible but since I started running I got myself one of these and learned what to do with it. To me it's a vital part of keeping your body mobile and allowing you to keep training consistently and therefore make some great progress and be able to love running! I might not love foam rolling but to me it's just a few small minutes invested that pays off.</span></div>
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<span style="font-family: inherit;">So often I see people misusing rollers so... Even if you have been using one for a while... Worth 5 minutes of your time watching this. Clients in my coaching holidays have been able to manage really good weeks of training without their legs dying on them too with using some of these techniques....</span></div>
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So here's what's worked for me!</div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6819740576169383194.post-49549491463791621242017-08-22T16:48:00.000+01:002017-08-22T16:48:47.555+01:00Jahorina 100km Ultra Marathon BosniaJump on the video to see how we got on in the 2017 Jahorina 100km ultra marathon in Bosnia, pick up some tips and see how to prepare for a 100km ultra marathon. Also some tips for running in the heat and running when it's hot. A challenging first 100km ultra marathon with 4000m ascent and some technical terrain and a generally uphill second half.<br />
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6819740576169383194.post-29614254091093847082017-08-22T16:32:00.000+01:002017-08-22T16:32:31.866+01:00Persenk 160km Ultra Marathon, Bulgaria<div class="separator" style="clear: both; text-align: center;">
<br />Jump on the YouTube video below where I take you through the Persenk 160km 2017 in Bulgaria</div>
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A great 100 mile ultra marathon. Some tips for 100 mile running and general ultra running tips throughout. Quite tough if it was your first 100 mile ultra but ideal if you want to run a 100 mile mountain race with just over 7000m ascent. </div>
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<br />https://youtu.be/rBKGuVGs6j0Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6819740576169383194.post-88583481433489563242017-08-09T17:44:00.002+01:002018-01-11T15:50:26.346+00:00Waterproof Jackets for Running <div class="" data-block="true" data-editor="c1uod" data-offset-key="37m8v-0-0" style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; white-space: pre-wrap;">
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SIZE - Get one that fits yes, but also packs down small ideally
WATERPROOF - Make sure it is a waterproof jacket and not 'weatherproof' or 'resistant'</div>
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HOOD - Some races specifically ask that you have one with a hood. If you don't have one you'll get wet.</div>
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TAPED SEAMS - Inside the jacket, where the stitches would be is like a tape that seals the jacket, again essential or else the jacket will leak</div>
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POCKETS - An internal one for your phone is a good idea, do you need more?
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<span data-offset-key="92rmi-0-0" style="font-family: inherit;">I get asked quite a lot about 'where my kit is' when running especially in races where you carry compulsory kit. I always have it of course, but I have condensed it down and upgraded things to be as light as possible when appropriate. One of the most important bits of kit when trail running, especially in British weather, is the waterproof jacket. </span></div>
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<span data-offset-key="200l8-0-0" style="font-family: inherit;">This is the waterproof jacket I use normally. It's the <a href="https://goo.gl/BHxXmd" target="_blank">Berghaus Hyper Smock</a> and has taped seams and a hood and is waterproof. It's spot on for packing light and I think it's great for any single day run that I normally do. Although it's now discontinued there's an <a href="https://goo.gl/Ak5UUR" target="_blank">inov8 </a>jacket basically the same thing at Sportshoes <a href="https://goo.gl/Ak5UUR" target="_blank">HERE</a> At the time of writing it's cheaper on Sportshoes than <a href="https://goo.gl/59WU9b" target="_blank">Inov8s own website</a> </span></div>
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<span data-offset-key="476p0-0-0" style="font-family: inherit;">If you're setting off on a winter event or into a heavy storm forecast I have a more substantial water proof which is slightly bigger and thicker that I use in those cases. (Scroll down for that) There are similar products about from other brands which I'm sure are good too although I've used Berghaus for years and haven't actually owned some of the other brands. </span></div>
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<span data-offset-key="476p0-0-0" style="font-family: inherit;">It's fully waterproof and has a hood along with taped seams. (This is essential or water comes in through the stitching I guess, and also having rain run down your neck, not cool) The hood also has an adjustment string too for when the wind is trying to blow you back to where you came from.</span></div>
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<span data-offset-key="7usd5-0-0" style="font-family: inherit;">Anyway the jacket I use is on the link below, or click <a href="https://goo.gl/BHxXmd" target="_blank">HERE</a> and as I write this there is currently showing a 20% sale . Just as a note some of you might know I was sponsored by Berghaus a couple of years ago when I did the Dragons Back Race and they did supply me with some of the kit for that, including this particular jacket although out of all the Berghaus gear I use I bought most of it myself.</span></div>
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<span data-offset-key="51cke-0-0" style="font-family: inherit;"><a href="https://goo.gl/BHxXmd" target="_blank">Berghaus Hyper Jacket</a> - Ultra light and super small</span></div>
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<span data-offset-key="51cke-0-0" style="font-family: inherit;">If you're after something a bit more substantial, what I would choose if racing an ultra on a bad forecast and heavy sustained rain conditions (eg all day/night) then I use the Vapour storm jacket also by Berghaus. This is a couple of years old and still going strong, used on The Spine Race and similar along with some training runs in truly awful weather (along with strolling to the shops in the rain too)</span></div>
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<span data-offset-key="51cke-0-0" style="font-family: inherit;">Basically there is an inner and outer layer to this jacket which makes it a bit thicker but also a bit heavier and bigger to pack (still very small compared to other jackets I've seen and tried) also I was impressed with the breath-ability which sometimes can be like wearing a bin bag in a cheap waterproof. </span></div>
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There are different ones to suit different budgets so probably the best thing to do would be to look at the website and <a href="https://goo.gl/zX4bqb" style="font-family: inherit;" target="_blank">Jackets Range</a> and go from there. The 'Light Trek' or the 'Thunder' look to be the equivalent of what I have although newer (and currently showing as 40% off in some sizes) but if I was buying a new one now I'd probably be lured in by the 'Extrem Light Packlite' jacket because I really do like to pack as light as possible yet still be kept dry in the bad weather. </div>
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Berghaus also have a store on Amazon <a href="http://amzn.to/2vPCH4t" target="_blank">HERE</a> so perhaps just check the price before you just in case one has a sale perhaps. </div>
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In terms of waterproof jackets, they're essential for most runners especially in the UK! </div>
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Hope you enjoyed a quick run down.</div>
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Talk soon!</div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6819740576169383194.post-6036727782585866282017-06-12T21:33:00.000+01:002017-06-12T21:33:15.256+01:00Bolton Hill Marathon 2017<div class="separator" style="clear: both; text-align: center;">
<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/j_FE92W1yo4/0.jpg" src="https://www.youtube.com/embed/j_FE92W1yo4?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
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Charlie Sharpe at Bolton Hill Marathon 2017. After running the previous editions of the event and holding the course record he was back for 2017. How would he fare after the 13 hour 58 min 100 miler he ran 2 weeks previous and also Escape from Meriden just 7 days earlier?<br />
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Find out over on YouTube<br />
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6819740576169383194.post-76922843529788962862017-06-12T11:01:00.000+01:002017-06-12T11:01:28.218+01:00Nathan Vapor Wrap 2l Race Vest for Running<div class="" data-block="true" data-editor="d7pa9" data-offset-key="4neb8-0-0" style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; white-space: pre-wrap;">
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<span data-offset-key="4neb8-0-0" style="font-family: inherit;">BACKPACK, WAISTPACK or RACE VEST?</span></div>
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<span data-offset-key="as7q4-0-0" style="font-family: inherit;">I like to use a waistpack where possible (Eg if I need to carry a small amount of kit you can see my recent video on the UD one I now use) but other times I use this race vest.</span></div>
<span data-offset-key="as7q4-0-0" style="color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; white-space: pre-wrap;">The Nathan Vapor Wrap 2l Race Vest for Running</span><br />
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<a href="https://www.amazon.co.uk/Nathan-Vapor-Wrap-Grey-Mens/dp/B009KSDJ0G/ref=as_li_ss_il?s=sports&ie=UTF8&qid=1497260675&sr=1-1-fkmr0&keywords=nathan+vapor+wrap+vest&linkCode=li2&tag=runnriotcoac-21&linkId=acb4aa1b9bcdf08d0660f1caf1b4eb72" target="_blank"><img border="0" src="//ws-eu.amazon-adsystem.com/widgets/q?_encoding=UTF8&ASIN=B009KSDJ0G&Format=_SL160_&ID=AsinImage&MarketPlace=GB&ServiceVersion=20070822&WS=1&tag=runnriotcoac-21" /></a><img alt="" border="0" height="1" src="https://ir-uk.amazon-adsystem.com/e/ir?t=runnriotcoac-21&l=li2&o=2&a=B009KSDJ0G" style="border: none !important; margin: 0px !important;" width="1" />
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<span data-offset-key="bqm2j-0-0" style="font-family: inherit;">Big kit lists such as for the 100 milers in the mountains like UTMB or Lakeland 100 etc etc or when you're venturing up into the hills in winter you can fit your gear into these. </span></div>
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<span data-offset-key="ea1h8-0-0" style="font-family: inherit;">I've had mine since 2014 so 3 years now of being used and abused it's still going strong. The branding has scraped off now but it hasn't ripped at all and the zips are still working (one small zip is a bit sticky) but very happy with how it's performed.</span><br />
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<span data-offset-key="8guan-0-0" style="font-family: inherit;"><a href="http://amzn.to/2sTfvNM">http://amzn.to/2sTfvNM</a></span></div>
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<span data-offset-key="agb0n-0-0" style="font-family: inherit;">The pockets are easy to access whilst wearing which is important, I have tried on a different vest from another brand and the pockets were very difficult to open and shut and also awkward to reach, Trying to get something in or out of the pocket whilst moving was hard whereas in this vest it's just fine.</span><br />
<span data-offset-key="agb0n-0-0" style="font-family: inherit;">I wear a medium tshirt and went with the Large size so if I was using in winter with a few extra layers it'd still fit. </span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6819740576169383194.post-79296543426481474832016-07-28T11:28:00.000+01:002018-01-08T15:43:10.827+00:00Andorra Ultra Trail 170km +13500mI first spotted the Andorra Ultra Trail a few years ago as I trawled through race calendars looking for 100 mile races and with it falling in a busy time of year it's clashed with a few races I've done in the past like Lakeland and Al Andalus, so this year I decided I'd shake things up rather than do the same races over again and get entered.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVI3CdT1F1fwoze40ql1Pl62fvV8wxcsXS2PTjf7gGNRJ9zOjiIpWuXh_dNHqdnduzbbReDWD8M_2bPglzx2_lToscmA_RgqJAd0v4-HihRynalp6KUB_fuazYT3ufr5sWuA8Mwmr0YdJK/s1600/andorrrrrra.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVI3CdT1F1fwoze40ql1Pl62fvV8wxcsXS2PTjf7gGNRJ9zOjiIpWuXh_dNHqdnduzbbReDWD8M_2bPglzx2_lToscmA_RgqJAd0v4-HihRynalp6KUB_fuazYT3ufr5sWuA8Mwmr0YdJK/s400/andorrrrrra.jpg" width="400" /></a></div>
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The first thing that struck my attention was that the ascent is more than double that of the Lakeland 100 and about 35% more than the UTMB or Northburn 100 milers. I was fully expecting it to be the hardest 100 miler I've done. The previous winning times are over 30 hours and the cut off time is 60 something hours to give an idea. Seeing as my body doesn't cope well going over 2000m I knew I'd have to at least get out there a little bit before hand to get a feel for it.<br />
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After my last trail run coaching holiday in June I headed over to Andorra and completed the majority of the route (about 90%) in 4 days carrying a small pack with my overnight stuff in. Generally when I spend much time above 2000m running I feel totally breathless even at walking pace. The average height of the race is about 2100m with only the start and finish and the mid way checkpoint down at around 900m.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZXXuY5LcUr7pDtlQ0M80IcT2KEbrYtBLuEtB01G63yv0Poa6ki6ZHRa71UpidtPYac8q3TI4fKjCxvDGwzmx0UozGfayLMXZLgojUo_4VY7HITo2Hl43Av0EOrlUa1eAYHSZs1RSO7RJF/s1600/andorra5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZXXuY5LcUr7pDtlQ0M80IcT2KEbrYtBLuEtB01G63yv0Poa6ki6ZHRa71UpidtPYac8q3TI4fKjCxvDGwzmx0UozGfayLMXZLgojUo_4VY7HITo2Hl43Av0EOrlUa1eAYHSZs1RSO7RJF/s320/andorra5.jpg" width="320" /></a></div>
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In terms of planning I reckoned with a 7am start on the Friday morning, I could finish at some point on the Saturday, maybe just before dark. I expected somewhere between 36 and 40 hours depending how badly the altitude got me. The legs are stronger than ever at the moment so I didn't really consider having any problems in that department, and after recceing the course I knew what I was in for, the big ? was how my body would do with the altitude.<br />
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So lets drop straight into race day and just before 7am everyone is gathered in an old street of a small town Ordino in Andorra, there's a buzz of excitement around as 397 runners are ready to depart with a short loop around the town before starting the first climb, over the first 15km we climb up to 2600m the first high point on the route profile, I believe there was 16 points over 2400m. I started pretty conservatively knowing that there's obviously a long way still to go. I was probably just inside the top 30 and passed most of the climb talking to a Japanese runner who would eventually finish 2nd.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-qngF57L5R26yJ8t5lrMb4v8IdkYt2RDu1L3B5NWkwvjqlt760XRn246vr6JlqR2YVhAa-PaICIkpm_LO_bjIAzcNfmfgEX3xjWDwtjPLJwpLmcGKyE-YNbRZKNwi7SxX7UYusUQcZti8/s1600/andorra.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-qngF57L5R26yJ8t5lrMb4v8IdkYt2RDu1L3B5NWkwvjqlt760XRn246vr6JlqR2YVhAa-PaICIkpm_LO_bjIAzcNfmfgEX3xjWDwtjPLJwpLmcGKyE-YNbRZKNwi7SxX7UYusUQcZti8/s320/andorra.jpg" width="320" /></a></div>
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After a long descent down to the first checkpoint at Sorteny Refuge just under 20km in just under 3 hours I was feeling ok so far and moving quicker than on my recce run as with the course markings it was very easy to follow the route. I was in a good rhythm and moving ok but started to feel my breathing deteriorate around 30kms in. There literally was not a cloud in the sky for the whole weekend and the views all around were amazing. I was excited about heading up to the highest peak of Andorra at just over 2900m, Comapedrosa which would be around the marathon distance having done over 4000m of ascent to this point. My pace was barely moving as I gasped for breath just trying to move forwards. I knew we'd drop down lower after this so kept pushing on slowly to be greeted at the summit by a bag piper and some enthusiastic marshals.<br />
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A couple more climbs, some massive descents and about 25km I would be at the first big aid station and looking at the time I figured I'd be there before it went dark which despite how bad my breathing was I was still moving well enough to finish just inside my expectations. I passed the next few miles with a Spanish guy and practicing my Spanish on him seemed to pass the time well. It wasn't long before we reached the descent into Margineda and we slowly drifted apart, I even passed a handful of runners.<br />
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I'd been managing to take in more calories than I normally would and spent about 10 minutes at the checkpoint eating drinking and getting the head torch out etc ready to push on into the darkness. From memory I think I was about 25th at this point. The next few km is a pretty aggressive climb of about 600m before a lot of climbing from 1200m to 2600m which took me about 4 hours for 8 miles!<br />
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The first 50 mile had taken about 17 hours 20 min knowing I had just over the same again to do I thought that my finish time would be probably 38-40 hours if I continued at a similar fashion. My breathing was particularly bad here and I spent a lot of time just sat down taking deep breaths and coughing a lot which was frustrating but I persevered and tried not to look at how slow I was averaging. The next section all the way up to the 130km/80 mile checkpoint at Pas de la casa is pretty remote, there are no roads or anything other than a couple of old stone shelters and huts, I guess if you set off on this section you've got to keep going until the checkpoint otherwise you'll still have a 3 or 4 hour hike to get off the course down to a road. The section stays above 2000m with 5 main climbs to 2500m/2600m or so.<br />
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I had an even rougher section through here as I was coughing a lot and having to rest every few minutes even when slowly walking up hill. I had a dip in a river a couple hours later as the weather was getting nicely hot again and after that caught up with two ladies who were moving along well. Myself and the American lady were pretty close together for about 30kms and although my legs didn't feel like they were doing anything, my lungs were working hard to even keep up.<br />
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After reaching the Pas de la casa checkpoint I knew it would be tight but I'd be able to finish pretty close to darkness and I was fairly certain I'd finish before midnight. There are 3 big climbs then a final 15km down hill to Ordino. It's basically a marathon from the 80 mile point but you can forget your usual marathon pace when there's a few thousand meters of ascent and you've already run for about 31 hours. I basically just continued on as fast as I could manage (slow as!) and ticked off one climb at a time. I wasn't feeling any worse now, just coughed and wheezed my way along. On the final descent I passed a handful of people, my legs were still happy to run as fast as my lungs would let them. I reached Sorteny checkpoint for the last time and whipped out the head torch for the final 8km or so. It seemed to drag a little looking for the finish but there were still supporters out in the town as I rolled in at 11pm on Saturday night having run for around 40 hours 30 minutes. <a href="http://charlie-sharpe.blogspot.co.uk/p/my-kit.html" target="_blank">Have a look at the kit I used here</a> <a href="http://charlie-sharpe.blogspot.co.uk/p/my-kit.html">http://charlie-sharpe.blogspot.co.uk/p/my-kit.html</a><br />
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In terms of how I feel about the race, it's about where I expected time wise though it's just frustrating that on the races where there are significant amounts run at altitude, my performance declines heavily compared to those where the highest altitudes are 2000m or so. It's a fantastically organised and challenging event, I was disappointed there are no finisher medals (you get a nice jacket instead) If you like mountains you should definitely consider a visit to Andorra! There's a lot to do from hiking, running to climbing and mountain biking etc.<br />
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6819740576169383194.post-65663743228475700482016-06-07T18:03:00.001+01:002017-06-12T11:02:45.842+01:00Shropshire 3 Peaks - Beyond MarathonAfter a couple of months racing and training in Europe I had a spare weekend before I came out to France to hold one of my trail running coaching holidays and it just nicely coincided with the Shropshire 3 peaks race. 40 miles with just over 2000m ascent. I know the area quite well after doing the Apocalypse 100 and 50 mile and also The D.O.N in the same area. Although I didn't specifically recce the route at all but I found that I knew more than half of it from those events.<br />
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I like the idea of a linear route and got entered. Soon enough race day, 4 am alarm, in the car at 4.30 and in Ludlow at 6.05, time for a quick drive around the finishing miles and a few laps of some small back roads to find the Rugby club and get registered. Bus to start, all on time and we're gathered just after 8am to hit the trails.<br />
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I ran with the Garmin which I'd loaded the route on although didn't really need it initially as the route description was great. Pretty much a few minutes along a narrow trail before it opened out into fields and tracks and small country lanes to reach Stiperstones village and the first bit of ascent. The first climb is about 3km gaining 250m so over before you know it. As I jogged up the views over Shropshire came into view and I have to say it was pretty stunning! I had the Stiperstones ridge to myself and knocked out the next fast 5km section at a good pace before another gradual climb of 3km gaining about 200m up on to the top above Carding mill valley. I descended pretty fast and hit the first checkpoint just over 1 hour 20 for 17km and carried straight on to the ascent of Raglan (not one of the 3 highest peaks but a nice addition) This is probably the steepest climb but it's barely even 1km long so over and done with pretty quickly before some more fast kms to Eaton and up on to Wenlock edge and the 2nd cp at Wilderhope Manor.<br />
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One of the volunteers cars wasn't too keen on making it to the 2nd checkpoint so a bit of quick thinking and Wendy was ready and waiting for me with some water before following the route from The D.O.N in reverse (pretty much) to get to Brown Clee hill. I got a bit confused after the hill and spent a couple of minutes figuring out what trail to take about a km later as I'd realised I left the route description at the previous checkpoint. I got the gps out and checked the map before making a second mistake not long after as I ran down a farm track that was parallel to the footpath and reached a dead end. Just a careless mistake to be honest when I realised.<br />
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I was closing in on the final cp and also the final hill. It was perfect weather. Not seen a cloud so far and it was nice and warm now in the sun. I stopped for a quick chat at the final cp and I was now in totally new trails that I'd never been on which was quite exciting. I was told the gap behind to 2nd was likely to be over an hour by now though I looked at the watch and thought I could still make the sub 6 hour time. I made my way steadily up the climb and passed a few walkers here and there. You're again rewarded with some fast kms as it's pretty much downhill all the way to the finish over the final 10km. For me the trickiest bit to navigate was the final couple of kms of fields. The signs are there and the route description was pretty spot on it's just a little bit fiddly looking for styles and gates in the fields and hedges. Some lively cows just near some sort of big water pipe/ river that decided they wanted to run around in circles with me until I spotted the gap in the hedge to get out of the field and hit the final road section down into Ludlow and through the town. I pushed quite hard over the last part to try and sneak under the hour. I knew it would be close but didn't look at the watch and just ran.... At least I was 5minutes off the hour and not 1 minute off! 6 hr 5 min all done. I was happy with how the legs did, a bit of lazy nav cost me those few minutes.<br />
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After the finish I grabbed a shower and plenty of food and drink and waited just over an hour, as long as I could but had to get back up home for dinner out and a flight after that and so didn't actually get to see anyone else finish. The 2nd and 3rd runner came in together just as I was driving out.<br />
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It's a great route taking in many of the Shropshire highlights! There are some great trails indeed. It would make a good first ultra providing you're able to do some easy navigation and have basic map reading skills. Mostly good trails and runnable with a few climbs thrown in there to keep you entertained! If you get the chance to do this route I hope you get such beautiful weather too!<br />
Thanks to the team for looking after us all and well done all who made it out of bed so early to take on the race! Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6819740576169383194.post-16936765678043707582016-05-23T14:30:00.000+01:002016-05-23T14:32:10.275+01:00Transylvania 100km - Romania <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgb4ygHc2oMq9fqWYFt-ywBy7d6PXjhfs24tMjcMhcxoDfzdK_j-giV2uDnW5YY0E8LIKHuRa4JDlrHNRMOEj0_WE-_HIAj3RCEBEJcETMY_9vZAgb9nUCL8fXDQuDUBCUmqrV0c3m__UwM/s1600/Profile.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="216" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgb4ygHc2oMq9fqWYFt-ywBy7d6PXjhfs24tMjcMhcxoDfzdK_j-giV2uDnW5YY0E8LIKHuRa4JDlrHNRMOEj0_WE-_HIAj3RCEBEJcETMY_9vZAgb9nUCL8fXDQuDUBCUmqrV0c3m__UwM/s320/Profile.jpg" width="320" /></a></div>
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Transylvania 100km (also has 50km and 30km) is known to be a challenging course, with runners facing technical terrain, long ascents and descents, snow on the ground, and altitudes up to 2500m.... along with the local wildlife including bears and wolves (I saw a wild bear a couple of weeks ago and loads of Chamois though didn't hear of anyone seeing anything in the race). The previous 2 editions have had course alterations due to the amount of snow still on the mountains but this year we had the original courses. *some of the photos I took in my recces and have been sent from other people, I didn't have my camera out during the race*<br />
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I spent two weeks in Romania leading up to the race and stayed in Busteni which is about half way for the 100km then a couple of days pre race I moved to Bran where the race starts and finishes. I was able to recce out a third of the route and also explore some of the other trails in the area. My first day in Romania I set off up the hill and in a grand total of 11kms I covered 1700m finding lots of snow above 2000m and a lot of the route had chains to help ascend it was that steep. Over the next few days the snow melted dramatically in places although come race day there was still a couple of places with a lot of snow. On the whole it wasn't too bad.<br />
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So coming up to race day I had an idea of what to expect having recced what was the highest point of the course and got a feel for the terrain in the area. For comparison there is similar amount of elevation in the Transylvania 100km as the Lakeland 100 mile in the UK - almost 7000m.</div>
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Both the 100 km and 50km set out at the same time at 6am in the grounds of Bran castle. Here's a photo I took the day after the race.</div>
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So anyway... the start ... We set out with about 2km heading out of Bran on the road before picking up a track and following the markings up into the woods and beginning to climb gaining around 1400m in the first 10km.</div>
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After people had settled down a bit from the initial sprint through town I dropped into about 10-12th position though we were basically in a big pack, going into the woods and a group of about 8 missed a turning off the main track so I shouted them and we all piled up through the trees.</div>
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I eased past a couple of runners heading up the climb and it didn't seem long before we came out on to the ridge and got a real view of the mountains just as the sun was shining over the mountains too. The route traverses around a peak before descending 450m and to CP 1 at Cabana Malaiesti 13km in 2 hours 1 minute. One runner just ahead and 4 more in the distance. As we began to move across some snow I was looking up in to the end of the valley wondering where we might ascend.... You can see the trail of runners heading up the gully in the photo below (Thanks Steve!) This section has a fixed rope and basically you just had to kick steps into the snow as you dragged your body up to the top and onto the ridge to reach the high point and CP 2 Omu Peak at 2507m having climbed another 800m. Now 3 hours in there were 2 runners from the 50km and 2 runners from the 100km ahead of me. I'd expected to reach Busteni just under half way in 7-8 hours and so I was roughly on track.</div>
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As you can probably guess there's not a lot of flat on this route and being at the highest point it was now time to descend once more to reach the 3rd CP at Pestera 1600m. I couldn't see anyone ahead or behind but to be honest I was pretty focused on descending smoothly as possible through the rocky trail and occasional snow patches. The markings were a little unclear here and I saw some in the distance and headed towards them checking the gps. I then saw the checkpoint hard to the right and checked in before the next climb up to Cabana Babele and the Sphinx! </div>
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It's a good honest climb initially then becomes a bit more gradual but fairly well covered in snow as I approached the 30km point the sun was strong and despite hiking through snow it was incredibly warm as I headed back to Omu for the 2nd time. Still no sign of any runners around until I saw a few people who had just began descending from their first visit to the Omu cp. When I recced this section the descent was deep in snow and running was a bit of a joke. I caught a glimpse of the runner ahead and pulled a 3 or 4 minute gap on him quite quickly. As I got close I saw him disappear deep into the snow well over his waist. I offered a hand but it took a bit of digging before he was out and we set off downhill, just a few minutes and we were off the snow and onto real trail. The terrain is awesome and I loved the descent into Busteni. I was just outside the town and couldn't see any markings at all after the previous section had been really well marked so became unsure of the route, I knew on the gps it was telling me to go right so I attempted to call the phone numbers printed on the race number for help. I can't speak more than a few words in Romanian and the lady on the other end of the phone couldn't help me so I called a Romanian friend who was helping at the cp in Busteni. Literally a minute later I got to the cp. A quick top up of drinks and I was off out the cp now in 2nd position heading up the ski slope. A couple of minutes and the markings disappeared once again so I was running through the woods trying to follow the gps again before I came across some more marking which was different to the gps. I took the markings and all was well! Just a 1100m climb up to the next cp.</div>
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The watch just ticked over to 50km in 7hr 59 and I knew I was on track to finish either just before or just after dark. I'd expected to be done whilst it was still daylight and packed a tiny head torch as even on a bad run I'd only have a bit to do in the dark. Aside from the final 5km the rest of the second half was all new to me, I hadn't recced any. The next few miles were quite straight forwards although I felt like I was moving slowly I was rolling along comfortable and just keeping focused on staying with the markers. The clouds started to roll in overhead and brought with them a shower of rain which would last about an hour I guess. It was at its worse as I hit the 75km checkpoint on a ridge and I stood under the tent for a few minutes and for some reason really felt like eating, so I took a few checkpoint snacks and then headed on before I had time to cool down. </div>
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It was largely downhill to the next checkpoint and quite straight forwards except again the course marking was different to the gps file. I followed the marking and after a couple of km reached the small town and checkpoint at 85km. There's still over 1000m of climb left and I was beginning to wonder if the course would be 100km long or if there would be any bonus miles on the end. I'd not paid much attention to the final climbs and looking back probably would have taken a bit more fuel on to keep my energy levels up. I felt like I was barely moving on the final climbs though in reality I was making some decent progress. There were some flashing lights in places along with reflective markers to follow and navigation was pretty easy going. I passed a couple of guys who were doing the 50km and I chatted to them briefly whilst I got my torch out and darkness fell. I might as well have taken a candle to be honest. </div>
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The final 10kms were pretty muddy descending through the woods after the rain and also the 50km runners coming through earlier, I slid over a few times in my racing slick shoes but it wasn't long before I was coming out of the woods and onto a track which I'd run to a few days earlier. I knew it was only 5km from here (now at 101km on my watch already) just then I saw something to my left in the trees. It was two animals that looked very much like wolves and a couple of other sets of eyes reflecting in the trees as they turned and disappeared. I didn't have a great torch or a camera... though I definitely wasn't hallucinating I don't think they were dogs as most of the dogs seem to start barking when you see them... Either way they weren't interested and now I knew the remainder of the route back to the town I cracked on and pushed on the final kms before dropping out on the main road in town. I didn't see any more markings and wasn't sure exactly how you were meant to finish the route so I just stayed on the pavement and around to the front of the castle where we started and up to the finish line! (turns out this was right) in a whopping 16 hours 20 something minutes. Still, to my surprise in 2nd position though I never saw the leader. I thought 3rd might have caught back up though I wasn't moving as slowly as I thought at the time. </div>
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Altogether the route is incredible, it would be ideal if there was less or no snow on the route as there wasn't a lot of running going on in that but it makes for a great adventure. I did have a few issues with the course marking, not up to the same standard as other races I've been doing in the past few months and to be honest without the gps I would have really struggled at a couple of points. The checkpoints were really good with plenty to eat and drink and all the pre race info and registration was flawless! Definitely a challenging event if that's what you're into! The area is fantastic and I'd be well up for coming back to explore some more! I've had a really great time in Romania and everyone I've met has been incredibly helpful! It was a very popular race with fellow Brits too this year so it was great to catch up with everyone who I've not seen for a while including the guys from Team OA events and Mr Ultra magazine himself! Dracula even came out to present us with prizes! </div>
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I'm heading back to the UK this week briefly before going out to France to set up for the next coaching holiday in Morzine on the 12th June. My next big race is the Andorra Ultra Trail 170km in July though I'll be keeping busy with a few other events before that! The main goal with that one is to get around in less than 40 hours which sounds slow but is the hardest 100 miler I've heard of in Europe.</div>
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<br />Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-6819740576169383194.post-14817682782610764432016-05-09T08:17:00.001+01:002016-05-10T08:43:48.991+01:00Sky running Serbia - Bobija 56km +3000m <div dir="ltr">
Whilst being over in Croatia for the 100 mile of Istria I thought I saw a race for the following weekend in the neighbouring country Serbia, turns out I got my dates wrong and it was two weeks after! Probably a good thing really. It meant that I had time to travel down Croatia and check out some potential locations for a coaching holiday and explore some mountains in Montenegro also, before flying up to Belgrade where the race organisers had arranged for me to meet some local runners who were traveling down to the race location on the Thursday night. </div>
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Before the race I'd been sent all the details of the race in English and everyone I spoke to was incredibly helpful and welcoming! The race itself begins in a small town called Ljubovija close to the Bosnian <u>boarder</u> and finishes at a mountain hut nearby so the race has a lot more uphill than downhill. We arrived around 10pm and got registered which was quick and easy before I headed to my hotel up the road. </div>
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Before the race after looking at the course details, I'd thought anything just under under 6 hours should be a decent run considering the uphill nature of the course and considering it was likely to have some technical terrain. There was also a 26km run starting at the same time but turning off at a checkpoint about 15km in so made a mental note not to go that way! The weather on the morning was very low cloud and foggy, although I didn't notice it raining the ground was wet which I know doesn't bode well for the Brooks trail shoes I had with me. </div>
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From the start there was a group moving around 6 min miles through the town as we had a few kms before the first climb on a 4x4 type track. I sat just behind and just ticked along nicely as we started to spread out there was at least 10 ahead of me maybe 15. The funny thing about races with multiple distances is you can never be sure who's in what race... Sometimes the shorter races attract less experienced runners and all the 'competitive' ones choose the longer distance so they actually end up going faster than those on the short distance or.... Other times you get the fast ones doing the short distance and moving far quicker than those on the Ultra.... And sometimes it's just a complete mix!!!! Thinking about positions therefore fairly pointless! </div>
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The first climb was just about gradual enough to run and moving through the mist passing the first checkpoint I got my card stamped (prove you've visited the checkpoint) and passed two runners. Visibility was low and although the marking was great you couldn't see very far ahead. I could hear some footsteps behind on a couple of occasions over the next few kms as I was just doing my best to stay on my feet over some of the muddier sections. </div>
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Reaching the 2nd CP a volunteer pointed to turn left thinking I was on the 26km but when I said 56 they all told me right which is what the instructions said and also there was a big sign to direct us the correct way. This gave me an impression I must be near the front but still plenty of kms remain. A runner followed me the same way also doing the 56km and I noticed some fresh looking footprints in the mud. </div>
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It wasn't long before we hit the long descent, I was going as quick as I could with the slippery ground although it was quite rocky it would be quite straightforward to run in the dry. Suddenly I appeared behind another runner and the one behind me caught up also as we reached the bottom of the gorge together about halfway into the race. It was slippery single track through the gorge and then a good climb up to the next CP. I had to walk a couple of spots up here as it was slippery and quite steep in places but mostly ran. The route flattens out a little and the fog was thick. On one of the long switch backs I noticed there was nobody behind me and just carried on looking out for the up coming CP.</div>
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A few minutes later I heard a voice shouting although I had no idea what it was saying and thought nothing of it. The voice continued and after a minute or so I stopped and out of the mist came a guy gasping for breath. Turns out he was from the checkpoint and I'd run past before they were ready and he'd been trying to chase me after they saw the back of me. I had to run back with him to the checkpoint a few minutes away because he didn't have the stamp to mark my card. As we ran back a lady from the checkpoint had the stamp and I turned back around and continued on the route. I'd expected the two previous runners to catch me as it wasn't long since I'd seen them and after spending 3 to 4 mins there sorting out the checkpoint I must have moved much quicker on the ascent out of the gorge. </div>
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Some more climbing over an 8km section to reach the finish at 41km but.... We have to do a 15 km loop from here before we really finish! I guessed by now I was most probably leading as the next checking was covered over and i caught the volunteers by surprise, although maybe not... I couldn't tell and kept the intensity up moving as well as I could between the occasional bit of skiing on the mud. I think I'd gone through the marathon distance around 3.40 from memory but I realised I was going to be far quicker than I'd expected unless there was something crazy ahead. I could remember there being a decent climb near the end but hadn't paid that much attention. Then.... The route began to descend... A long way.... This is only really going to mean one thing! I popped out onto a short road section just under 50km and reached the final checkpoint now rejoining the 26km route although they'd all passed through by now. </div>
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I checked the watch again and remember thinking there's perhaps a sub 5hr on the cards unless either a very steep climb coming up, like a scramble almost, Sure enough we turned off the road and the trail began to climb, quite steep but nothing crazy as we traversed a little across the hill.... Then there was a sharp right turn literally straight up the face of the hillside into the mist. Haha yes the elevation is coming alright! I pulled on trees, grass, dug my fingers into the ground to drag myself up the hill. It was an awesome climb and my body was feeling good for it as I pushed on. It did become more gradual near the top through the forest as I continued to run. I was passing a few runners from the 26km and knew that it must be close to the finish. It was all quite sudden as the mist was still lingering and then I spotted a building and the finish! </div>
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All over in 5hrs 8 minutes. I'd taken over 40 minutes from the previous record and arrived in first. I had a quick shower under a cold hose pipe to get all the mud and grit off before being whisked inside to where there was a hot fire and warm food. I spent the afternoon chatting to some of the runners also finishing and there were a couple of busses to get everyone back down the mountain to the town later on. Although a nice temperature for running I'm sure the views are usually much better usually. </div>
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I'd like to say a big thankyou to all the team involved with organising the event, I had a really good experience and was well looked after. Well done to all the runners of course and thanks for making my trip to Serbia a good one!</div>
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