Showing posts with label ultra running coaching. Show all posts
Showing posts with label ultra running coaching. Show all posts

Tuesday, 5 September 2017

100 mile ultra lessons and advice #1

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)

MINDSET
I'm not going to take you on a magically journey of self discovery but stick with me a moment.
So my first 100 mile was going to be the Conti Thunder Run in 2011 but for some reason about 6 weeks before I decided to enter the UR 100 mile at the last minute in June.
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!!

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.

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.

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?

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.

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




Monday, 23 May 2016

Transylvania 100km - Romania



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*

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.


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.
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.


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.


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.


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.






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! 


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.


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. 

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. 

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. 



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! 



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.






Wednesday, 25 March 2015

Oldham Way Ultra 40 mile - 1st + CR

I'd summarize the Oldham Way as a 40 mile loop around Oldham starting out in the hills and crossing plenty of farmland, followed by a few flat fast miles of canal path in the middle before getting back into the hills over the last third. To be honest I'd not had my hopes up before the race as I didn't think the name sounded that exciting but after looking at the profile I thought it'd be ideal for a decent long run before the next 100 miler in April. I was pleasantly surprised! We had some fantastic weather to be fair, on a rainy day the fields would get a bit more wet and boggy I imagine! 




Anyway... On to the race... Or the day before the race first... Having a local trail marathon the day before was far too tempting to pass up, so I decided if I had a steady run out at the Gin Pit Marathon the day before that would be ideal for a couple of back to back runs. An easy first 10 miles @ 6.50 min mile pace running with a guy called Joe to get through half way in 1.29 before upping the pace a tad for a 2.55 finish,

Back to Sunday It's a 7.30 start with registration and briefing etc all going smoothly. Quick and painless, just how we like it! I'd read the route was a tricky one to follow from last years blogs so I started back a few rows and just wanted to settle in with whoever was at the front for the first 10 or so miles until the canal section to wake my legs up then ramp the pace up. There was nobody attempting to make a break particularly and my legs actually felt fine so after about 10 minutes I moved to the front and started to move away. The maps given out were good and I had the gps for backup. I ran with a guy called Steve (??) and we had some sort of gap behind us, I seemed to have taken on navigation duties and got us to the first of the 5 CPs fairly handy. 


There are a few small hills during the first 12 miles and it's mostly through farmland so some tricky to spot styles in the corner of fields here and there but still relatively uneventfully as we chatted through the miles to CP 2 just before hitting the canal. 

On the canal there was another race going on (Canalathon?) so there was a long stream of runners going in the opposite direction - great to see lots of friendly faces! Some of the tail end runners were a bit confused by us running towards them but all seemed ok and after some sub 7 min miles we were soon at the 3rd cp as they were just setting out the runners treats. It was shortly after here that I moved ahead on my own as we approached 20 miles ish and where the hills start again. 


The route turns off the canal through a few parks and then undulates along towards Dove Stones area, We were treated to a fantastic trail along a valley and back down the opposite side. Just as I was nearing the end and turned I saw someone gaining on me very quickly, I glanced at the watch, still moving at a similar pace I thought that someone must have come back from the dead to be gaining on me so quick. Turns out it was a local guy out for a quick few miles! Before I knew it I had dropped down into the last cp over the reservoir and had a chat to the guys there and grabbed a few jelly babies. It seemed that there was quite a gap forming and finishing just under the 6 hour mark looked pretty comfortable so I left at a steady pace and enjoyed getting into some of the final climbs (for a heads up the bigger climbs are in the last section) Other than a bit of a maze of little trods on the top of the moors the last section was quite straight forwards.


I was looking at the map and had a glance at the watch and was looking like 5.55 or so to finish. All good! Then hitting another hill I realized I was going to squeeze about 41.5 miles out onto the gps so I put a bit of effort in to make sure I was under the hour... despite a 'somewhat fast' final descent towards the finish it wasn't quite enough and I rolled in 6 hours 4 minutes having had a fantastic run in the sun!



It was a bit of a wait before anyone else appeared with the next finisher just under 7 hours and 3rd place just over 7 hours. The chap I had run with earlier on had possibly been running a little on the fast side and seemed to have slowed off a huge amount later on. At the finish there was plenty of food and drink to feast on and I was treated to a good rub from Hayley Wild (aka Killer Hands - if you're looking for someone to sort your muscles out in Rochdale worth giving her a call)


Really enjoyed the route! Don't be put off by the name! Also worth being able to navigate on paths and trails with a map. There isn't much open fell type stuff but still worth being confident with the map, I'm sure many people lost time scratching heads at junctions!
Thanks to Team OA who put on a great event, Berghaus for kitting me up - especially the Vapour Claw Trail shoes and 9 bar for breakfast! (Pre race breaki is 3 Strawberry and Apricot 9bars - saves any additional stress on race day too!)