Wednesday, 23 April 2014

Don't try this at home.


I was planning on doing the Viking way this Easter but a few things conspired against it. What they were is not important, so I came up with an alternative. A self supported 24hour run at home. The idea was to run 10km route as often as possible in 24hours without stopping. What I wanted to prove was that I could defeat my chimp.
The previous weekend to Easter I ran the route four times in a reasonable fours hours and so I was confident of my abilities. Over confident it turned out.
I made my own energy bars during the week before. I have a very simple recipe. One tub of peanut butter, six mars bars melted in a bowl and then stir in oats. I also had plenty of GU gels, viper bars with added caffeine, four rice puddings, SIS Go energy drink, S caps and magnesium granules.


My food table

I set off at mid day and was intending to complete the first fifty by five pm. It took me until six thirty. Why so long? The route starts with a two hundred meter climb in the first two kilometers and is quite exposed. The wind was up and tearing into me making me colder and colder. I added layers and fuel to the furnace in the form of lots of food. Nothing I did seemed to work.
After four rounds I was doubting my abilities and switched to a much shorter but flatter one kilometer route. Round and round I went and soon darkness fell and it got colder. At nine pm I had done 60km still well below target and getting slower. I changed into long leggings and added my Care Keep Warm top. At that time Mark Woolley called and told me not to worry about the distance but just to keep going.
Young Ross had come out a few times and cycling alongside side me. We talked about a load of crap but I was still moving.
At midnight I had a cup of tea and a dump but still only 80km in the bag
Around 2:00am I changed the route again to an even smaller one as I was going past a farmhouse and kept waking their dogs and disturbing them.
Around 4:30am I really had had enough and went for a rest in the warm. I snuck down to the cellar and crashed only to be abruptly woken up by Nick Papageorge, who told me it was only my chimp and I should get back out there.
As I walked up the stairs Chrissy came down and reiterated Nick's words and after a bowl of cereal and a cup of tea I went out again and managed two circuits of ten kilometers, watching the sunrise and chasing deer.

Sunrise over the Hoch Taunus

Then the wind started again and I swapped to the one kilometer route. Tom came out at 11:00am and cycled around the last few rounds with me and I even managed a final six minute km.
So in the end 140km done, pretty much on my own and fully recovered within a day or so. Not to bad I suppose. It didn't help that I didn't have intermediate targets like checkpoints or cut off times. Or anyone to run with for long periods of time.

Friday, 11 April 2014

To and fro

It has been a while. Mentally (Cockbain  is going to love this bit,  "Get a Grip") I had a really bad February and an absolutely shit March. Things were going on that really hit me for six.  I might write about it one day.  It seems to be a proper ultra runner you have to have not only a blog, but a book. Like James Adams for instance, did you know he has a book out. 

Training

To recover my lack of fitness I have started running the 16-17km to and from work. As I travel to Dortmund on a Monday and return on a Thursday this means I can get six runs in. With rounding, it makes 100km in four days. Not bad but probably not enough for Paul Ali. 

One of the things I like about doing this is working out the best route. A Google map is fine but the cycling and walking route calculation is still in beta and it shows. The given route expects me to run through allotments, that might be ok in the UK, but in Germany the allotments are jealously guarded. They have large sheds on them that have running water and electricity. This summer you will find Germans having a barbecue on their allotment consuming beer and watching the world cup on big flat screen TVs. As a consequence the allotment area has very secure gates and there is no way through. 


Another issue is the fact that this part Germany, the Ruhr area, is very flat and has a lot of large drainage canals. Google wants you to run along these. Some of them have been refurbished recently and have paths for you to walk cycle or run along. Many have not been touched for years and are overgrown. Strictly speaking they are off limits with great big signs stating entrance is forbidden. 
Entering the system is connected with danger and not allowed

This appears to be more of a guide line as there are always people walking their dogs along them. Being foreign and new to the area I didn’t know these unwritten permissions, so it took me a little while to start using the forbidden areas and paths. 


There is a long tunnel  under six lanes of the motorway plus hard shoulders and has no lighting. I tried it the once and by the time you are in the middle you can't see the floor without a headlamp, but there is light at the end of the tunnel showing you where to go. 
Rats are scurrying and squeaking along the floor as I run by. The question is should I put the lamp on and see them or just ignore them. They squeak violently as you tread on them. 


The drainage canal is too wide to jump across, so before going under the tunnel I have to make sure I cross over on the bridge before entering. Otherwise I am stuck on the wrong side for several kilometres drifting away from my intended direction. 
i
At one stage Google suggested I crossed the busy A45, that is A as in autobahn or motorway. Needless to say I didn't take to that suggestion, but it mystified me why Google would suggest it. I eventually worked out it is suggesting that I should take the drainage ditch tunnel under the motorway. 

i
I don't mind running on concrete tarmac or trails, but I so hate running on busy streets. I tweak my route to avoid these. For instance the other morning instead of taking the route through Huckarde,  I ran alongside of a forest. This took me on further but more pleasant route.

I have route sorted now and almost all of it is along canal banks and forest with a bare minimum on streets. These are hard packed core or tarmac,  nice and firm and suitable training for Sparta 

The five am rise and alarms from the 5am Unts , Tiny and Ugly,  gets me going.  It is great running at that time of day seeing the sun rise. It really sets you up for the day.

Planning
As I have missed out on the Viking Way I am doing a self support 24hour on Good Friday to Saturday. The aim is to go keep going at a reasonable consistent pace as long as possible. I should get the first 100km in under 12 hours and then it matter of seeing if I can repeat it.

The next booked races are some confidence builders
I hope to squeeze in Thames Path 100 if I get my new contract in Milton Keynes and can get my new employer to pay for the flights. I could then get the Celebrity medal giver, James Adams to autograph my shit.

7-8th June TorTourdeRuhr 230km (http://tortourderuhr.de/)
2-3 August C2CUltra 224km (http://www.c2cultra.com/)

Speed work 
16th August Leipzig 100km http://www.nachrichtendienst.org/100LE/joomla/
31st August koberstaedter Wald Marathon http://www.koberstaedter-marathon.de/
7th September Siegner Marathon (http://marathon.anlauf-siegen.de/)

The Big one 
26-27 September Spartathlon (http://www.spartathlon.gr/)

The return to finish with Tom Jones
5-7 December The Hill (http://www.thehillultra.com/)



Saturday, 15 February 2014

Ultra running answered in 20 questions

1) Why do you run?
I have no idea and I don't care if you run or not. 

2) Why do you run so far?
To feel a sense of accomplishing something impressive and the adulation of mere mortals.

3) Isn't it unhealthy?
I suppose it could be if you do it wrong. Running is no more unhealthy than sitting on your fat arse watching TV,  eating crisps and drinking beer.

4) Don't you have to be able to run fast?
I don't. But then I never win anything.

5) When you run do start with the left or right foot first?
I don't know and I have no idea if it makes a difference.

6) While you are running how often do you think, ah fuck it let's just stop?
About once every minute. Why do you think I have DNF'd so many times?

7) Do you enjoy it?
Sometimes I feel like a deer moving swiftly through the forest.  Other times I feel like I have feet of lead.

8) Isn't it painful?
Most of what is said about pain is bollocks.  Two of the most annoying quotes are "Pain is weakness leaving the body" and " No pain, no gain."  I don't pretend to know the science.  I leave that to the likes of Mark Hines. But from my experience I know that the correlation between pain and damage is very low.  I have been in loads of pain during a run and the next day felt fine.  I have also felt great and the next day not been able to move. So I mainly ignore it and it goes away. If it persists I go to the Doctors, as that is what I am paying my taxes for. I certainly don't ask an internet forum.

9) Don't you have to train a lot?
Depends what you mean a lot.  Some people do loads more than others. I used to do a lot more than I do now. I average 70-80km a week if that.  Quality over quantity.  Mix up the sessions, intervals, hills, long and FAST. Rest is just as important. 

10) What is the 5 o'clock club?
Mark Woolley says, "Sparta success starts at five not seven."  Getting up at five in the dark and the cold and the wet makes you tougher. Once you have started running it gets really easy and you feel smug for the rest of the day.

11) Don't you have to spend loads on kit?
No. I use the finishers t-shirts.  I wished they did finishers shorts, coz I have loads of t shirts. I am very parsimonious and hardly ever throw anything away. I still use top that I bought for 1998 London  Marathon.

12) Don't you get through loads of shoes
No,  I buy about two pairs a year and use them until the uppers fall apart.  When the treads are getting low, I Shoe Goo them.

13) But aren't the shoes expensive?
No,  I use a site called www.21run.com  which do shoes for 20-30% cheaper than the shops.

14) Don't you need specialist shoes like  Hokas, Innov-8 or Salomons?
There are tons of brands out there. Some people swear by them. Other people hate them. I used to know loads about shoe technology, but now I don't give a toss.  As James Adams says," No piece of kit will make you faster." I buy standard Asics GT 2100s. €80 a pair.

15) What about blisters?
What about them? Mark Cockbain says the best thing to do is to ignore them.  If I am doing anything up to 50-60km,  I don't do anything special other than wear Wright double skin socks. For anything longer I use Leukotape Sports Tape on the hot spots and plaster my feet in  Vaseline. In fact I tend to cover lots of my body in vaseline. 

16) Nipples? 
Plasters with vaseline on top.  Feel the burn when the plasters fall off.

17) What about when it is wet and cold?
Minimus jacket and trousers & SealSkinz socks kept me dry on the Hill and it was blowing a storm out there.

18) What do you eat?
Healthy stuff......What? You want to know what healthy stuff is? What am I? A nutritionist? Go and ask a scientist! 

19) Do you use GPS?
During a race the idea is to pace yourself naturally.  I have an adidas sports watch with a MASSIVE face on so I don't need reading glasses in the middle of the night. I was bought a Garmin 910XT for my 50 birthday which I use during training.  I honestly didn't realise it was a Triathlon watch when I got it.  But I have hardly used it for swimming.  As for cycling,  bikes are the work of the devil.  

20) There is no 20. If you take any of the advice above and it hurts you it is not my fault. And what the fuck are you doing still reading this when you know you should be out running?  DICKHEAD! 




Friday, 31 January 2014

Rodgau 50km and monthly review



The Rodgau 50km is the first large event of the German Ultra calendar with over 1000 participants.  It is organized by a small running club Rodgau Lauf Treff (http://rlt-rodgau.de) It is a fixture of my calendar as I get to meet up with some old friends. Andreas Siebert whom I met while doing the Rheinsteig-Erlebnislauf

and Gerhard Albert, a hero of mine who shaved my head during my failed attempt at Deutschlandlauf


Usually the course is several centimeters deep in snow and run in sub zero temperatures, but due to the unusually warm winter it seemed like an autumn day. It consists of ten times around a five kilometer course. There is one refreshment point just before the one kilometer point that serves hot drinks and all manner of sweet and savory snacks. Between two and three kilometers there is a mobile DJ blasting out all sorts of Europop and classic rock, that is the staple of German radio.


The course is very flat and 50% tarmac 50% trail in the woods. These woody parts get quite muddy as you can see  below.  I blame the reason  I didn't under 4:20 on the fact I was carrying half a kilo of mud on each calf.


Muddy

The race kicks off at 10:00am which means getting up at 7:00am, scoffing a quick breakfast of poached egg on toast and driving the forty minutes to the start on the south east side of Frankfurt by 9:30.

At €25 it is cheap and includes a little freebie each year. In the past these have been, running number belts, buffs, hats, sports bags, running pouches and this year we got a peaked cap. They come in the clubs light blue and if you look at the pictures of the runners you can see most has at least one item on.

These are always a few people running for fun and this year the most notable was a guy dressed as a bee.

Bee Man 

Last year I had done alright up until 25km and then slowed  terribly finishing so that the last ten kilometers took over 80minutes and I finished 5:27.  I was determined this would not happen again.

I treated this as a tad longer marathon and ran tad slower than my marathon pace initially putting in 26 minute 5km laps. I took four 500ml bottles of SIS Go and four GU Gels. I took each one every 10km and supplemented with a couple of chocolate biscuits on the odd laps. 

I wore shorts and two long sleeved tops in marked contrasted to the wimpy Germans who wrapped up like it was a winter’s day. My only concession to the time of year was to start in a wooly hat which I got rid of by the second lap as I was far too warm.

Look at the wimpy Germans behind me. It was shorts weather 


At about twenty kilometers I started getting a pain in my hip flexor, but ignored it and after another ten kilometers the pain vanished. This slowed me down a bit and the next six laps where just under 28mintues. The last five kilometers I speeded up and put in a 26minute lap.  

Thinking over the race now I think I could have put larger effort in the middle and brought the time down to be under 4:20.



Chrissy stayed the whole race in the damp and it was a joy to see her at the end of each lap.

Month one of the grand plan is over. During this month I have 

  

1) Run two Rory marathons 3:52 & 3:39.  I was hoping to pb these at 3:33, but I am happy with getting close.
2) Run a personal best in the Rodgau 50km at 4:27:48
3) joined the 5:00am club and started training at that time four mornings a week.  I have worked out that running at this time is not good for interval training and so have started doing intervals in the evening in addition to the morning runs
4) Run a total of 300km in January
5) Booked some more races for this year

2nd March Lahntallauf 50km (http://lahntallauf.de/lahntallauf)
30th March  Deutsche Weinstrasse Marathon (http://www.marathon-deutsche-weinstrasse.de/)
7-8th June TorTourdeRuhr 230km (http://tortourderuhr.de/)
2-3 August C2CUltra 224km (http://www.c2cultra.com/)

26-27 September Spartathlon (http://www.spartathlon.gr/)



I am either investigating doing the following or waiting for registration to open.


10-11 May 24hr in Steenbergen
 (http://24hour.ultraloopsteenbergen.nl/index.php/en)
5-7 December The Hill (http://www.thehillultra.com/)



The thing that has not gone well is that my weight is still stubbornly in the 73.5-75.5 range. I am sure that is due mainly to eating the free biscuits at work. But this past week I completely cut the junk out and ate fruit and fish. As a result my weight started dropping.

So onto February and getting lighter and faster. Next Rory marathon is scheduled for the 2nd February. No rest for the wicked.

Sunday, 22 December 2013

Here is to making the Key

All photos courtesy of Stuart Shipley and Stuart Holloway

Well that was the worst race I have ever done. The Hill Ultra aim is to complete fifty five times up and down a hill. I managed thirty times or ninety miles. Just a little over half way. The Race Director Mark Cockbain says that if he didn’t do extreme sports he would be a serial killer.  Well he sent fifteen poor souls out on to the most horrendous course in atrocious conditions and he nearly got off to a good start.

But that is not really the place to begin. After failing Spartathlon for the second time, despite being trained by Cockbain, I wanted to try something as soon as possible to get my confidence back. Not long after Mark came up with The Hill Ultra. Fifty five times up and down a hill, in the Peak District, in winter, 160 miles long  and 4 miles of elevation. 

Training would be easy.  I live in a village built on the side of the Taunus Mountains. Just run up and down there and I’d be sorted. In fact I did an overnight run, twelve hours up and down a one mile course covering forty six miles with one and half miles of elevation. Fit as a butcher’s dog me. But 12 hours & 45 miles and 26 hours & 90 miles are very different things.

My day started with a bus, train, tube and flight from Wehrheim to Manchester, then after renting a car I drove over the Peak District to Sheffield to pick up Jo Kilkenny.  A bit of shopping for supplies later, back in the car to the other side of the Peak District to Macclesfield to pick up Nastsha Farid and Tom Foreman.  Jo was pretty quiet in the car and I wasn’t sure if it was something I had said.  But then Tom got into the car and I prayed for the silence to return. That man could talk all sixteen legs off an Arcturian MegaDonkey. He was talking so much he drowned out the voice of the sat nav. Great stories about Piece of Sting from Centurion Running though. It was amazing we made it to Buxton in time for supper at a nice little pasta place.

We drove up to the Cat and Fiddle. We were rather early, but it soon started to fill up with the idiots who were to be Mark’s guinea pigs. Seeing how dark it was and listening to the rain and wind lashing the building I have never felt more like a sacrificial lamb. I had bought tons of kit, but I still fretted about whether I had the right stuff.  But then Drew Sheffield was sitting there in shorts...turned out he would run in them. Despite his protestations that skin is water proof and tights would soak up water and make a runner colder I still think he was mad.  Nice chap, but mad.

Tom Foreman was still chatting away when I asked the barmaid for a pen.
“Are you going perform an emergency tracheotomy” he asked.
“Only if it would shut you up”

He then bought three Jack Daniels, not all for himself, although he did drink two as Natasha only wanted a sip.Some would say all his talking was nerves, but I reckon his is just naturally effusive and don’t forget he had done POS the previous week.

I finally decided on what to wear. A base layer of Craft Keep Warm top and shorts.  Good to minus five according to the manufactures claims, and they were soon to be put to the test and passed admirably.  I didn’t feel cold at all during the entire event.

Then Sealskinz, these are breathable double skin socks.  They together my Asics GT Trail shoes from 21run.com kept my feet lovely and warm.  In fact when my gloves were sodden after the half of the first night on the hill I put a spare pair of these on my hands and they were better than what I had on before.

My top layer was Montane Minimus Jacket and Trousers.  In between was just a mixture of technical shirts, a fleece from TOG 24 that I use for snowboarding and bog standard adidas tights.  I had an old builder’s high vis vest that I picked up on Deutschlandlauf and a Petzel torch.

Nutrition wise I had Sisgo bottles, Viper energy bars (they come loaded with 139mg of Caffine) for the night. Gu Gels and home made energy bars for the day.

The start was delayed due to some later arrivals and Drew and I hid in the pub while we waited for the slacker. At 8:15pm we set off with Richard Weremiuk guiding us down the A537 ( the most dangerous road in Britain) until the turn onto the trail.  As we started up this I thought great it is going to be tarmac.  After all Mark said it would be runnable and he loves tarmac to run on.






The Start

My hopes were soon dashed as the tarmac turned into a rain sodden slippy cobble field masquerading as a track. This angled upwards and turned sharply to the right at the top. Then we had a rutted track for the next half of the course.  It was flattish; however the ruts so deep they filled with water and then a hump of grass in the middle that was so uneven you could not run on it. Half way along came a Gate that was shut and we had to negotiate a pool of ankle deep mud and water around the side of the gate. The track continued on for some way and then a couple of glow sticks indicated we turn left over a grass bank and down onto the Hill proper.The wind came up the hill so fast,  Phil christened it Hurricane Alley. It buffeted you from one side to the other. At one stage I got blown into the electric fence, which was quite shocking.

At this point on the first lap Phil Smith and others missed the turn.  To quote Tom Jones “getting lost on a single track, glow stick marked course, when following other runners who are going in the right direction is a skill set one can only admire.” Phil is a top bloke but does make silly mistakes. This is unfair as plenty of people even when the sun came up missed the turn. The wind blew so hard you lent over face down and your field of vision was a football sized circle of illumination cast by your head torch. Later in the night the rain stopped only to be replaced by freezing fog, which made your field of vision even smaller.

Then came the longest bit of the course, down a winding path made up of compacted gravel and mud this dropped down and for what seemed like an age and then climbed up again.
The Hill

It was so dark and the path up the Hill so steep that it seemed as if we were heading for green stars in the sky. On several spots there was just mud and we had to skirt around them or risk losing our shoes.  Finally when you got to the top is was another large area of shoe sucking mud to be avoided and then we could dip our key into one of two boxes to register that we had got to the top. 

Then it was back down the route and a return to the Cat and Fiddle for refreshments and a second dip.Starting at 8:15pm meant we had a whole night of twelve hours to run before we saw day light. It was bloody awful.  You couldn't see where you were going, if it wasn't raining and windy, it was foggy and even less visibility. Cockbain is an evil man for designing such a race. Remember to qualify for this race, the runner had to have completed at least one hundred mile race, so they are all tough cookies. However, by the morning of first day there were just eight left of the fifteen that started. It was horrendous.

The day was quite nice, the rain and windy let off a little and we could see where we were going. I kept trudging on mainly with Phil Smith. The windy meant we couldn’t converse a lot, but what we did do kept us entertained.
Me and Phil

As we got closer to the evening dark clouds full of foreboding drew across the sky. Jo Kilkenny broke down and said she couldn't go through another night like the first one.  I knew exactly what she meant and I thought as long as I got through the night I would be OK.  It was a matter of being mentally strong enough to take the battering, as physically it wasn't too bad. OK the wind, the rain and the cold eat into you, but as long as you kept moving you stay warm.
Me running with Seaskinz on my hands

I had an issue with my gloves getting wet. But after I put my Sealskinz,on my hands I was fine.
I was starting to lack energy but Stuart and Mark told me to keep eating and that would boost me back up again. “Remember the stomach is your furnace, keep it fed” one  of them said. 
Night fell around 5:30 and so that meant another fifteen hours of darkness. I kept plodding on and the field started to thin out again. After twenty or so hours on my feet nagging doubts started to creep in and I was then trying to fight them off.  It was the same at Sparta,
“Why don’t you quit?” said the evil voice inside of me
“Because physically, I am fine” I reply
“But I am bored and we won’t finish, find a reason to stop”
“There is nothing wrong with us and what else would we do?”
“Sit in the cosy pub”
I find this the hardest thing to do on ultras.  This internal voice that wants me to stop for no real reason.

It was about this time the hallucination started to kick in. They come gently at first. The green glow sticks seem to start moving towards me instead of me going to them.  Especially on the steep bit they were flying out of the air at me. Then they started to spin and talk to me.  They were evil bastards , although I have no idea what they said as I don’t speak glow stick.

I took a break in the camper van and started to talk to Stuart. Then I noticed somebody sitting next to him. I first asked Stuart if someone was sitting next to him. When he said yes, I then asked what colour jacket he was wearing. Stuart said blue and at that point I knew something was wrong. Because to me this guy had a big white beard and red jacket. It was Father Christmas.couldn't work out if they were pulling my leg or not.

I set off again and as I reached the summit the wall behind the dipping boxes started to move up and down. I reached for the sign post beside of me, but that was moving as well.  How the hell was I going to lean down and dip my key? I just collapsed on to my knees and crawled to it. As I left I explained my predicament to Bryan Rudd.

“Mate you need more food, here take some Haribo”
“Ok I don’t like Haribo “
“It does matter you need sugar”
I greedily stuffed them down my throat and felt a little better.

As I neared the Cat and fiddle, I first noticed the walls were breathing, slow in and out audible breaths.Then I noticed Jon Steele and Gavin Felton following me. I was starting to get paranoid and was convinced that Jon was trying to persuade Gavin to beat me up.

I got a bowl of pasta and went to the pub. As I sat trying to eat it the paranoia was getting the best of me. Phil Smith came over to talk to me.  As he asked me if I was alright, his face started to melt in front of me. Like candle wax dripping down his face his forehead disappeared and then his eyeballs popped out. 
Melting face man

Paranoia creep in

This was seriously weird and I thought get out again and get going and it will be alright. But I was frighten of Jon…so I went out with Riccardo Giussani who promised to protect me.
As we went over the first hill we came across Tom Jones, who was suffering.  His quads were shot and after walking with him for some time he returned to base camp.

We crossed paths with Jon Steele and I went to shake his hand. I was trying to defeat my irrational thoughts. I only went out again when Riccardo offered to protect me. I defeated them by shaking his hand. I convinced my irrational mind that if Jon refused to shake my hand then I would chin him. My father always told me to get your retaliation in first.
My hero

The rest of the evening was a blur. I know now after twenty six and half hours it was enough. My evil voice got the better of me and gave up at around 11:45 on the second night.
Rest at last

I have spent a while chatting to people about why the defeatist voice conquers me. I can go down the steps in awful conditions and physically I am fine, but this voice keeps getting me to stop. Some very experienced runners I have talked to say they get the same thing. Praying for a dog to attack them, for example.
However I need to stop flopping around and know myself. I need to build a key to open the door to the way out. This year has been about building a base level of fitness.  I got further than ever at Sparta and was one of the last few to drop out of a race that was created to be virtually unfinishable.


The Hill got me down the steps and put me face to face with the gatekeeper of the steps going up. The gatekeeper is me. Only I have the key....because no one else knows me, so no one else can help.