Breca Swimrun 2016 – Race Report

This is a long post….I’ll try and keep it fun. If you purely want to know about the race, scroll down and look for the header. If you’re interested in the whole experience, start here….

In case this is the first time you’ve read about a Swimrun, here’s the brief.
Swimrun is a race run in pairs across consecutive running and swimming legs, usually held over rugged terrain and in stunning locations. This is a relatively new sport, especially in the UK, but we now have a handful of races to choose from which all pose their own very different challenges.
The race we were doing was Breca Buttermere in the surroundings of the UK’s Lake District, this would be lake swims, trail runs and a hell of a lot of vertical ascent.

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So at 9:30am on Friday morning, I’d done the school run, kissed my wife goodbye and climbed into my teammate Toms car for our romantic weekend break. It took us over 9 hours to drive up to the Lakes, and somehow we hadn’t fallen out with each other yet. We discussed the subtle differences between Bracken, Heather and Ferns. The main difference being we’ve never met anyone called Bracken.
We came off the motorway at Penrith (which I thought was in Scotland) and when we reached Keswick we hit the single track roads for the last 7 or so miles to Buttermere.

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The scenery was absolutely breathtaking, waterfalls, lakes, streams, fells and valleys. Everywhere you looked there was water, you could hear water running at all times, the rocks had water coming out of them, even the grass was crying. Neither of us had brought a coat.

We arrived at the Youth Hostel (YHA Buttermere) and were welcomed by Ben, the race organiser. We checked in to our room and to kill a bit of time had a stroll down to the first Swim transition point. We immediately realised that there were several bottlenecks on the way to the lake, 2 kissing gates and a steep bank to negotiate before entering the water. I dipped my toes in and Tom took the opportunity to work on his stone skimming (lame) – it was chilly to say the least, we re-assured ourselves by imagining how warm it would be the next day.

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We strolled back to the YHA and chatted with some of the other teams, Mike and Niels from the Danish Koge Tri Team 2000 and Richard from Athlone Otters shared our table as we filled up on Pasta, Rice & Chilli. They’d done a Swimrun in Denmark and one in Llanberis respectively. We joked about how flat Denmark was and how big Mikes hands were. The hostel was filled with outdoorsy looking types with down-stuffed jackets, trail shoes and pre-race compression wear. I had skinny jeans on and no coat.

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Next stop was the bio-security checks and registration, this went smoothly, we had all the kit, our shoes were clean, and we were given our race vests and red swimcaps. Very efficient guys – good job.

There was a nervous energy in the hostel already so we decided to stroll down to the pub to watch Wales v Belgium in the Euros and stay relaxed. There were 2 pubs in the village, The Fish Inn and The Bridge. Neither of them were showing the football. In fact, neither of them had a TV. We were told the nearest one would be in Keswick……7 miles away, even if we ran there we’d probably only catch the last 10 minutes, and it was raining, and neither of us had a coat.
So we stayed at The Bridge and sampled the local Beers, Buttermere Blonde, Whistling Pig Pilsner and Mowdy Pale Ale being our favourites.

Here we met Josh and his partner Lottie. Josh would be racing in a mixed team on Saturday and Lottie was there to cheer them on. Me and Josh bonded over our matching Red Bull Steeplechase hoodies whilst Tom looked on enviously despite calling us “Steeplechase Wankers” in his head.

This was a perfect way to keep the pre-race excitement at a manageable level. Its always good to remind yourself that we do this for fun. We’re not professionals, we take well earned holiday from our jobs, never take yourself too seriously.

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With this in mind, we headed back to the hostel and sat outside with a can of beer each. It was 11pm and the fells were still silhouetted against the sky. We could hear the waterfalls and streams and as the temperature started to drop we remembered we didn’t have coats and we should probably head inside and get some sleep.

After a terrible night’s sleep due to the creaking bunk beds that Tom was too tall for, we were greeted in the morning by our room-mates Haemish and Fredrik. Turns out they raced the event last year so we were keen to get some tips. Unfortunately, it also turned out they came last so we decided to ignore all their advice anyway. The fact they’d decided to return to face their demons was a sign that this was going to be a good day.

8:00am: we went downstairs for breakfast, nothing new on raceday is the usual approach isn’t it? Not today, hash browns, sausage, egg and toast please. With a nice steaming hot mug of coffee to wash it down. We still had plenty of time before the 10am race-start and we were going to be out there for a long time, so we thought it best to eat well.

Tom declared “Why stand when you can sit? Why sit when you can lie down?” and with that, we went back to our room for a lie down. People were already milling around in wetsuits with 2 hours to go. Maybe it was like heat acclimatisation?

UYU

9:30am: Time to get our kit on, I stuffed my wetsuit pockets with 6 GU Peanut Butter gels, shoved my sealed bandage up my right sleeve, and pulled my socks up over the cut-off bits of wetsuit legs that I’d saved. Then we sat back on our beds and drank some more electrolyte drinks.

9:50am: Pre-race Gel time. The best gels I’ve ever tasted. If ever there’s a disaster where there’s a food shortage, I’ll happily live on these! We head down the stairs and outside to join the neoprene charged atmosphere outside.

9:55am: Nervous faces all around. Everyone’s cracking jokes. Tom’s psyching the opposition out by doing swim-warm-ups. There’s music playing. Swim hats are making everyone look surprised.

9:59am: We didn’t want to get stuck in the bottlenecks in the first 600m run so we’d lined up at the front. People were eyeing us up. We probably looked serious. Guns’n’Roses came on over the loudspeakers.

10:00am

THE RACE

As Axl Rose’s voice screamed out “Welcome To the Jungle…” Ben opened the gate and we were off, athletes at the back were all a bit bemused as they were busy dancing but the sentiment wasn’t lost on us at the front.

START

We kept up with the other teams along the metalled road before a sharp turn took us through a series of gates and towards the first lake. We jumped a fence next to one gate, adrenaline surging and impatience getting the better of us.
600m down to the first shoreline swim along Buttermere and we were well placed going into the water. Unfortunately, the water was bloody freezing and it completely took my breath away. I splashed water over my face but as I submerged myself I could feel my body going into panic mode. I kept my head up for a few strokes whilst the water got inside my wetsuit and helped to insulate me and I finally got into an uncomfortable rhythm. The field wasn’t well balanced at this point and there were some strong swimmers surging through the water with hand paddles. Tom kept catching the wake of other swimmers and would fly off leaving me in no-mans land, I was having to work really hard to try and get close. We quickly learned that the swim sections were going to be more about keeping me on Toms toes, rather than trying to latch onto teams with hand-paddles.
The water was crystal clear, it was like an underwater scene from a film.

ASD

We climbed out after 600m and started running, I think we picked up a couple of places but we kept ourselves in check, reminding ourselves that this was going to be a long day. The 2nd swim was on us, this time across Crummock Water, the wind had picked up quite strongly and the water was actually quite choppy. Tom sighted us upwind slightly so we could get an easier swim in to the shore. I took a few mouthfuls of water when I got hit by the swells but it was so clean you could swallow it without adverse effects. Halfway across the lake, we found ourselves scrabbling over some rocks with some bemusement, it must have looked like we were walking on water from the waters edge!
This was another 600m swim and by the end of it I was starting to worry that I wasn’t strong enough in the water to complete the course. Enough with the negative thoughts though, they would return later but this was too early in the day. We hauled ourselves up the shore, swimming right up until we were less than knee deep, no point dragging legs through deep water.

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Next stage was a 5.7k run with just shy of 200m climb. We were reduced to walking quite quickly, hands pushing off knees, calf muscles on fire. The hill turned into a rocky staircase hewn out of the mountain itself and we dragged ourselves up, pausing only to see the lake we’d just swam in far below us and a steady stream of swimmers still making their way across.
We reached the summit and took a slight wrong turn which meant scrambling over some rocks to get back on track, sheer drops down to our right kept us focussed as we got ourselves back on safer ground. Tom saw someone go head-first over a ridge further ahead, scrabbling on the rocks with terror in her eyes as her hand-paddles slid over the surface. Someone grabbed her by the legs and pulled her back up. A quick lesson there in concentration and course respect, we need to be careful.

With each run section, any climbing would mean an equal descent to get back to the water. I overcooked it twice on this descent much to Tom’s amusement.  The first time in slow motion, clipping an earth mound with my foot and then my ankle before crashing down into the Bracken. The second time, the trail took a turn and I didn’t, within an instant I was on the floor. Tom was in bits.

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Without further incidents we made it down to the first checkpoint and we entered the 3rd swim. This was one of the two longest 1k efforts. Tom made a terrible entry into the water and ended up falling backwards over a submerged rock. This played into our hands though as it meant we latched onto a group. We stayed with them making great progress through the water until the guy Tom was drafting got dropped. In an effort to pull us back to the group I couldn’t handle the pace so we resigned ourselves to finishing this swim on our own. This was my favourite swim section, crystal clear again, several degrees warmer than Lake Buttermere and one of the big ones over before I’d even got chance to think about it too much. We got quite confused at one point as a torrential downpour came out of nowhere. Breathe to the left and it was fine, 3 strokes later, breathe to the right and it was Armageddon. Fortunately, it was over almost as quickly as it had started.

SWIM

Great support getting out of the swim section again, in fact, all around the course there were walkers, hikers, helpers, locals and they all gave encouragement. We must have surprised a few of them running round in wetsuits though! Proper food at the checkpoints too, cake, maltloaf, crisps. I stuck to a routine of water, coke, banana, then leave with a few jelly babies.

The longest run of the course (12.8k) was fairly easy, a bit of up, a bit of down and a couple of tricky navigational patches but we kept it ticking over nicely. We both run lots of trails so it was perfect for us.

By the time we got back down to the next swim, it was pretty rough weather again. There was a bit of chop on Crummock Water and the swim exit 800m away looked a long way off.
This was a tough swim, in my head I thought it was one of the 1k swims which didn’t help. One of the kayakers asked if we were OK at one point, probably because Tom had to keep stopping to let me get back on his feet. I was starting to wonder how bad the weather would have to get before they started thinking about cutting the course short.

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Once we got out here we were into a series of short runs and short swims which everyone had been looking forward to.  2.1 run, 0.4 swim, 1.2 run and as we came off the path to enter the 6th swim (0.5k) Tom got trapped hip deep in a bog. This time it was my turn to laugh as a marshall came over to help us get him out with his shoes still on his feet. At least we were still in good spirits!

Out of this swim and it was on to the last big one. The series of short swims/runs had brought my core temp right down. I hit a low point and I mentioned to Tom that I was really starting to feel the cold. He told me I wasn’t, that it was probably just my body crossing over to fat burning after using all its carb stores. He tried to cheer me up by singing “A message to you, Rudy” but changing Rudy to Marchy. It nearly worked. This was almost fun.

As we were about to enter the last big swim the marshalls were asking me if I was OK, they said I looked cold. Tom meanwhile was playing with a dog. We were told to sight off the big white building above the shore. The Daelgarth hotel. This seemed fine to me, it was big so it looked close. Tom realised that I was being tricked by the whole perspective/far away thing but thought it best to let me believe it was quite a short swim.

As we entered the water, one of the dogs came with us, I was tempted to give it my race vest and run round to meet them on the other side. I asked Tom to keep it as slow as he could and that if I wasn’t tapping his feet he was going too quick.

During this swim, I took a breath to the left and I’m convinced that I saw an Osprey swoop down to catch a fish about 50m away from us. It was a fleeting glance, and I was concentrating on staying as close to Tom as possible so I might have imagined it.

We made it to the other side, Toms swimming had been straight as an arrow again, as it had been all day and we walked up the shore. I felt bad for holding us up in the swims. Every time Tom took a stroke, he moved 2 meters ahead, it was unreal.

There was a check point here, the final one before the climb up Dale Head to the infamous Honister Pass. I tried to drink some coke, I tried to eat some cake, I tried to eat some jelly babies and I tried to eat a piece of Kendal mint cake. I say tried a lot here as my body wasn’t working. I was Hypothermic. I started violently shaking and I couldn’t move my jaw properly. Tom saw how bad I was and admits he was pretty concerned at this point. We started walking towards the Dale Head climb and took on another GU gel. Someone passed us at this point and said to their team-mate “‘kin hell, that guy’s blue!!”

The sun came out a little bit which I was hugely grateful for, and the trail was getting steeper by the second. My core temperature started coming up and I was feeling much better, we gel’d up again and used the fence posts to pull ourselves up the climb.

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The view back down to Lake Buttermere was stunning, and as the climb started to level out a bit we could see that we were only half way up. The winds started picking up as we got closer to the ridge, it was a struggle to stay on your feet at times and as we got closer to the top the sky started to fall on us.

We’d formed a little group with some teams from in front and behind us at this point and it was reassuring to know there were other people around. Visibility had dropped to less than 10m and we were being whipped with hailstones. It must have been at least 10° colder up here. We’d already put our swim hats back on for warmth and we were really concentrating on locating the arrow markers. The briefing had said that if we were likely to get lost on course, it would be here.

After a couple of false summits, we reached the Cairn that had been mentioned in the safety briefing and we knew we had to head south from there down to the quarry. A steep descent followed, sometimes runnable, sometimes not. Technical in places and at other times, just easier to rest your quads and walk.

We spotted a tent at the bottom and the marshals were waving madly at us, this was the final checkpoint I think. Tom was ready to power through, he’d had enough calories and just needed some water. I grabbed a banana and we left at a run as a French team arrived.

We had made good ground on this section, it was hard work, and scary in places. The weather had thrown everything at us but we knew that it was all downhill to the end now. The next 4 or 5k were along a Tarmac road,  the Honister Pass. Amazing on a bike I’d imagine, but hard on the quads at this moment in time.

VBV

Cars along here were all waving and cheering, even rattling cowbells for us. We were sure that the French team were going to come past us any minute now but they never did. This was a 10k section and it must have taken us 90 minutes at least. I was actually looking forward to getting back in the water!

We hit the final swim, 400m. Tom sighting it perfectly, me struggling on behind. I wasn’t able to even kick slightly any more. Relying on my feeble arms and shoulders to produce all my power. As I approached the final landing bay my body had nothing left. Tom waded back into the water and we showed the marshals and spectators exactly what the Swimrun team ethic is all about.

1.8km left to run. And that would be it. All over. I felt sad! I can’t remember if it was raining. We didn’t have coats. We were grinning like idiots. The final trail run alongside Buttemere was beautiful. It felt like we were flying, In fact, Tom was. He tried to style it out with a commando roll and he still thinks it looked cool.

The path entered a rocky tunnel, it was pitch black and we were shouting and whooping. There was a troll in there, facing the wall and swaying. I was terrified. It was like that bit in that Will Smith film, I Am Legend. (Turns out it was just an old man with his wife and we must have scared the shit out of him as we steamed through shouting our heads off)

A moment later we were rounding the final corner, the Youth hostel was in sight. The Breca flags that marked the finish line were flapping in the wind and cheers went up as we came into the driveway. We gave each other Bro-hugs and Ben came over with beers for us!

Seven hours and eight minutes it had taken us. And we finished in 15th place.

NMB

Post race

We hung around outside to cheer in the next couple of teams before heading in to get warm and dry. We still didn’t have coats.

I was shaking again and desperately needed some proper clothes on. We hung up our wetsuits and shoes in the drying room and hit the showers and free massage tables.

We swapped stories with other teams as we waited for dinner, still cheering finishers in from the dining room. Everyone was buzzing about how much fun they’d had, no one asked about times, it wasn’t important. We cracked on with the beers and devoured the Sausage and mash when it came out. The crumble and custard for pudding was most welcome too.

The biggest cheer of the day came when the final team crossed the line almost 11 hours after the start. That’s a long time to be out on that course and I know I couldn’t have kept up that effort for that long. Chapeau! The kitchen had kept back some plates of food for them when they arrived too, nice touch and desperately needed, they didn’t even remove their wetsuits!

After dinner we went to the pub again to reflect on an amazing event. Spectacular scenery. Great encouragement and support. Well organised and really looked after in the water. Without a doubt, the best event I’ve ever done.

The thing that really made it special, was that you had a teammate all the way through it. Someone to encourage you when you felt low. Someone to help you up when you fall. An extra pair of eyes to make sure we both took everything in from the experience. And someone to distract the marshals whilst their teammate tries to stop looking so dead.

US

I experienced amazing highs during the race, and at other times felt terrible, but never once wanted to pull out. I’ve never run that far before, and never swam that far either. I verged on cramps in every muscle from the hips downwards at some point in the race but somehow pulled through it.

And now, sitting in my living room 3 nights later writing this, my legs still feel battered but I’m still buzzing. In fact, I’m still wearing my Breca finishers T shirt. I’m already hoping we can do it again next year, and that we can take a crew of club mates with us.

Thank you Breca Swimrun for this race, it’s a truly wonderful thing.

if you’ve read this far, thanks, I urge you to sign up next year, it’s incredible. Let me know if you’re tempted.

If you have any questions, fire away and I’ll do my best to help.

Thanks go to:

Ben de Rivaz for setting up this event.

Bens family and friends for their involvement in making it work.

All the marshals, water safety kayaks, aid stations and list-tickers and everyone who kept us safe.

All the supporters, and hikers who gave us encouragement. Special mention to our new friend Lottie from the pub here!

Everyone at YHA Buttermere who made our stay simple and comfortable.

Linnea at Gococo socks for the best socks in the world

Want to read more reviews from Breca Swimrun?

https://glenntait.co.uk
http://thetriathletesguidetothegalaxy.blogspot.co.uk
http://www.jonathanalbon.com
http://www.greenlightpt.co.uk

 

XZC

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TRE

 

May Training

The Numbers:

Mileage for the month – 189 miles
Biggest week – 50 miles
Longest run – 14 Miles

The Positives

I beat my target of 175 miles for the month and I’ve been striking a decent balance between my easy and hard runs. My swimming is good (for me) and I think I’ve now got all my kit in place for Breca Swimrun in July. I’ll go through all my kit in another post soon.
The only thing I’m concerned about is my trainers.
I’ve got my Inov8 X-Talon 212’s which are great in tough conditions, but painful as hell when the ground is hard. I’ve seen a lot of competitors in these and also in the 190’s which have the same grip/lugs on the bottom. The other thing that concerns me is I think the 212’s might get a bit heavy when waterlogged.
I’d love to have a reserve pair of shoes to take up with me so I can decide once I’ve seen the terrain. Something like the Merrell Trail Gloves or maybe the Inov8 190’s as they look like a lighter build.
Light and grippy is what I’m looking for.

The Must Do Betters

A few more miles to go yet before I taper. I’d like to do a tough 16-18 miler with some of the steepest hills I can find locally.
I also need to test my kit, run in my wetsuit, swim in my shoes, get in the sea, and practice with my team-mate Tom. He’s much quicker than me in the water so we need to dial into our perfect team swim speed.
Finally, I need to work on my shoulders/back/triceps. Lots of press-ups, pull ups and hangs. 6k swimming in cold water dragging along wet shoes on my feet is going to be tough on my upper body.

Any Other Business

I’m running a Beach 5 mile race on the 8th of June, not an important race at all, but a nice one to get out and be involved in. My team-mate has just smashed his 10k PB in Lisbon, at the end of a Triathlon no less, so I need to get some good race efforts in.
I’ve also got a club Aquathlon on the 10th of June. 400m swim/5k run I think. I probably won’t go all out on it, but I’d like to run hard off the swim for at least half of it.
Aside from all that, I’m starting to pick up clients requiring maintenance Sports Massage too which is brilliant. I’m looking forward to working with these people over the next few months in an attempt to keep them on the right side of injury.

June Goals:
Mileage: 175 miles
Long Run: 18 miles off road
Swim: Once a week pool, once a week Open Water
Yoga: Every Damn Day
Strength: A daily upper body workout
Kit: test, test and test again.

me & tom – lean’n’green

#Swimrun Training – Week 6

Total Miles: 50 Miles 
Average Pace:
 8:27 min/mile
Longest Run: 12 miles  – 24% of total
Speedwork: 4 miles – 8% of total

I’m back. My legs have returned. It took until Saturdays run but I’m feeling like I can get back into consistent miles again.

I don’t think I’ve quite got the balance back, the tail end of my week was pretty loaded but that’s just the way it went. I will try and split and scatter some shorter runs in my schedule going forwards.

Workout Of The Week – The Egg Sandwich

10mins Threshold (2mins) + 6×200 (200m)(2mins) + 10mins Threshold
(10miles including warm up and cool down)

“Something that comes in sixes?” – “EGGS!” shouts my wife in a fraction of a second. I tell you what, if Family Fortunes ever come knocking, she’s got it down.
That’s how the name of the workout came about and whilst it kind of makes sense here, written down, I’m pretty sure people at the track were scratching their heads and wondering when they were getting their sandwich rewards.

To make it tougher, I split each Threshold Effort into two 5 minute sections, with the 2nd half being faster.

The idea of the session was to run the final 10 minutes of the session at the same pace as you’d run the first 10 minutes. The 6×200’s in the middle are thrown in the middle to produce a bit of lactic acid making the final threshold a bit tougher. This final effort trains the body to clear the Lactic acid, returning it into the energy system, whilst running at a strong effort.

This is a particularly good training session for triathletes as the last effort mimics the feeling of running straight off the bike.

Run/Swim/Run

Thursday came along and I was in good mental shape to tackle the run/swim/run session again. I find I’ve got to be really psyched up to do this one otherwise none of it happens at all. I also have to really control my pace on the run to the pool knowing that its a good 3 hour training session. I took a slightly shorter route this week which meant 7 miles each way and just under a 1min negative split.
The swim was tough as always, Sprint intervals interspersed with recovery pull. I cramped up in my right foot in the final 25m all-outs and missed the final 100m or so. But overall, another good session.

Favourite Session of the Week

I got out on Saturday evening to do my long run. This week I’d targeted 12 miles @ 7:30min/mile but as it was a really sunny evening I thought I’d take it off road. I ran up and round Cissbury Ring and then off up Titch Hill to the farmers grave. I felt like all the tiredness disappeared from my legs during this run, I was able to let fly on the downhills and to really put some power down going up.
I knew I was on for a decent average pace which turned out to be 7:26min/mile with an elevation of 1366ft. Pleased as punch with that, and really pleased to have got out in the hills.

More of the same next week if all goes well.

 

 

Race Report – Three Forts Half Marathon

The Three Forts Half Marathon

Pre-race

I arrived at Hill Barn Playing fields after my normal Sunday morning 0-5k group run. This served as a nice warm-up without taxing the legs too much, although I probably wouldn’t do it if was a serious target race.
The sun was shining and it was warm enough to strip down to race kit nice and early. I went through my normal warm-up routine and enjoyed the relaxed atmosphere around the start-line.
An old family friend of mine, Andy (Wiggy) had come down from the Midlands to run the full, his first marathon and I found him looking nervous amongst the 700 or so people milling around. I reminded him of a 3k fun-run we’d done together, we must have only been about 6 years old. Our Dad’s then went on to do the 5 or 10k race afterwards but we weren’t allowed to do that one. Wiggy didn’t remember any of this and I don’t think it helped settle his nerves!

team tuff
Me, Sim and Dom

At 10am the full marathoners were off and the number of people in the field was reduced by half. I had a pre-race chat with Simone and Dom from my Tri Club (Tuff Fitty) and Simon, my wingman from ShoreFit run club. We were all in high spirits and really looking forward to having a nice run on the South Downs.
As we posed for a Tuff Fitty team photo, we suddenly heard the Town Crier ringing his bell and shouting GO! – for a moment we thought we’d missed the start of our race but he was only setting off the Cani-X runners! Phew!

With a few minutes to go, I made my way to the front row of the start line and got ready to go.

Mile 1-2
Another ring of the Town Criers bell and we were off, I found myself part of a group of 4 runners as we made the first climb up Cissbury Ring. 500ft of ascent later and we’d already put quite a gap on the next group.
We rounded the top and went full throttle into the chalky descent around the back. I’d opted for my retired Adidas Adios 2’s for this race as they’ve got nothing left in them for the roads but I thought they’d be OK on dry trails. Some of the chalk paths were baked as hard as concrete and I was kind of wishing I’d gone for something with a bit more cushioning left in them.
I grabbed a cup of water at the first aid station and failed miserably at getting any more than 2 drops into my mouth.

Mile 3
This section is normally pretty quick, I should be going at sub-7min pace along here quite comfortably……only I’m not. The guys in front of me are moving away and I’ve got a crippling pain trying to fold me in half.
I thought it was a stitch at the time, and I blamed/cursed those water drops a few moments earlier. With hindsight, I recognise that the effort I’d put in going up and down the first hill had given me abdominal cramps, it was nothing to do with the water and it wasn’t a stitch. I slowed my pace and as I tried to get control of my body again I was caught by the next group of runners.

Mile 4-7
Uphill…..Uphill…..then a bit more Uphill. Another 500ft upwards. Resulting in fine views from Chanctonbury Ring of both the North and South Downs. Managed to negotiate a couple of cattle grids at the top by running straight over them rather than waste time with the National Trust gates. One of the few benefits of size 12 running shoes.

Mile 8-10
Downhill, in varying degrees. Culminating in a quad-smashing 12% descent. All this sounds wonderful, and it was a great opportunity to get my breath back a bit, but it destroyed my legs just before I hit one of the hardest climbs of the race.

Miles 11-13.1
I was passed here by numerous runners, I muttered a “well-done” and felt like an extra weight had been added to my legs with each one that went by. The last climb up Cissbury ring reduced me to walking, although it was probably more efficient than my running at that point.

The bit that I had been dreading the most was the final downhill section. Its a single track chalk trail that I always avoid in training. Its rutted with a deep uneven groove where the rain drains away and you have to zigzag down it, leaping over the chasm, praying that you don’t turn an ankle. A chap in a yellow vest flew past me with the ease of a mountain goat, I honestly don’t know how he could be so sure-footed here, fair play.

I finally emerged onto the playing field where it all began, ankles intact, and mustered up the strongest finish I could manage. I heard my name being called by the commentator. I could see literally 10’s of people clapping and cheering. I crossed the line in 1:42:24. Not bad. (The winners time was 1:27:xx for an indication of how tough the course is – his marathon PB is 2:46)

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Post Race

The mayor put a medal around my neck and I promptly fell over. The medal wasn’t heavy, it wasn’t like an anvil, I just couldn’t stand up anymore.
I looked over at the massage tent and decided to crawl over and get a post-event rub down whilst there was no queue.
My wife and son came and found me on the table, and then we all went and cheered on some of the finishers until the boy got restless.

Reflections

I wanted to see what my limitations were with this race and to try and get in amongst the leaders. I very quickly found out that I need to do more hill-work, and perhaps some more core-work if I want to put myself near the front here.
I’ll definitely be back to race this one next year and aiming to better my 18th position.
Out of my pre-race goals (see here) I missed both A (Top 3) and B (Top 10), but pleased to not come away injured which was my C goal, should probably make this a general life goal.
I had slight tingling in my feet at the end which I’m attributing to my shoe choice, simply not enough cushioning for hard packed descents. Grip wasn’t an issue though and it was nice to give them a farewell race.

Final word

A great race over a beautiful challenging course, with cheerful marshals, well stocked aid stations and excellent post-race facilities. With under 1000 runners across the 2 events, the organisers still lay on free (charitable donation) massage and all the cakes/pastries you can eat as well as a finishers medal. We were blessed with fine weather this year which made it all the more enjoyable.

Highly Recommended!

medal

#Swimrun Training – Week 5

Total Miles: 28 Miles 
Average Pace:
 9:04 min/mile
Longest Run: 14 miles  – 50% of total
Speedwork: 2.8 miles – 10% of total

This week was spent waiting for my legs to recover properly from the Three Forts Half Marathon.
I’m surprised that race took as much out of me as it did, I kind of thought I’d be able to resume training as normal immediately afterwards, that’s why I opted for the half over the full distance. Boy was I wrong! My legs still feel like jelly now.

I skipped my run/swim/run session this week as I felt too tired. My legs felt like I’d probably trip over if I tried to run, let alone throw a swim in there as well. Aside from my Saturday afternoon splash about with my son in the small pool at Splash Point, that meant no swimming at all this week.

Workout of the Week

600 Breakdowns
(600/400/300/200) x 3 – 300m jog recoveries

Out of the sessions that I did manage to hit, Wednesday night track was probably my favourite.
As we’re now into triathlon racing season, our emphasis at the track is moving more towards fast reps to push VO2 max and improve running form. There’s nothing quite like running fast to focus on every aspect of your body position. Drills are good for concentrating on links in the chain, but actually pushing the pace makes you think about what your hips are doing, and whether you’re really pushing that ground away behind you.

The 600’s were really tough, and I think I still had too much of the HM in my legs to be able to maintain the pace I wanted in these. I dropped a few seconds on each set on these longer reps. But I felt great for anything 400m and under, hitting all my splits and putting in a good hard effort.

One of the session aims was “Exhilaration Not Exhaustion,” to enjoy the sensation of running fast. I reckon I was 50/50 by the end of the evening, great fun.

I popped out on Friday to do 10 miles which would have been fine had I not chosen a route that was 14 miles long. I accidentally ran up the Ferring Rife too which was midge central. Trying to run with your mouth closed after 11 miles is impossible and looking in the mirror when I got home, my face looked like a car numberplate after a 200mile motorway journey, covered in dead flies! (I promise you, I was not running that fast!)

Next week I’m hoping to get back to some sort of consistency, the balance of  speed/long/easy running is all wrong at the moment and I definitely need to get back in the pool.
I guess overall though, not a bad recovery week.

Over and Out.

April Training

The Numbers:

Mileage for the month – 175 miles
Biggest week – 67.3 miles
Longest run16 Miles 

APRIL

The Positives

April was great, I really enjoyed the consistency I achieved this month. And it paid off.
I hit my target for mileage (just about), and my longest run was a 1:58 16miler. I managed to swim 3 out of 4 weeks too, running to and from the pool each time.

The Even More Positives

I surpassed my A target in the mid-month 5k race, setting a new PB of 18:11 which I know I can beat in better conditions. Especially if I can keep the training up. I’m fairly confident of going sub-18 in my next outing.

The Must Do Betters

Now we’ve got lighter evenings, I need to make the most of the opportunity to run some off-road hills. The 3 Forts Half route, and some trails around Cissbury & Chanctonbury Ring are going to become very good friends of mine very soon.
I also need to start getting my kit sorted, I’ve got my eye on a wetsuit, and also some trail shoes. And then its just the accessories. I hope to have all this sorted by the end of May.

The only kit I’ve got so far is the socks! I’ve been trialling almost the full range of Gococo‘s sports socks over the last few months and I’ve put aside a pair of the Compression Superior socks for race day already. Completely blister-proof, warm without being too warm (37.5 technology), and a perfect level of compression that leaves my calves feeling great no matter what the session.

Thanks Gococo for all your support during my training so far!

Any Other Business

I’m now an ITEC Level 4 Sports Massage Therapist. That means I can assess and give treatments with knowledge, skill and confidence. If you’re in Worthing (or local areas) and you’re in need of a massage either to keep you going, or to get you on the road to recovery then give me a shout.

May Goals:
Mileage: 175 miles
Long Run: 16 miles off road
Swim: Once a week (at least)
Yoga: Every Damn Day
Kit: Get my kit list sorted

 

#Swimrun Training – Week 4

Total Miles: 18 Miles 
Average Pace:
 7:54min/mile (approx best guess)
Longest Run: 13.2 miles – 3 Forts Half Marathon – 73% of total
Speedwork: 0

Sometimes life just gets in the way of all the miles you’d like to put in.

LIFE

My wife has been running a wellbeing retreat this week, its the first full one she’s set up and hosted and I’m massively proud of what she’s achieved. She’s done everything from finding the venue, setting up the website and making all the bookings,  to delivering Pilates and Health Coaching sessions. Not to mention all the cooking that went with it. She landed features in some great magazines along the way and importantly learnt some valuable lessons to take forwards into the next one. (which is running from 11/7/16 to 15/7/16 if you’re interested!)

Whilst she was out doing this, I had my ITEC Sports Massage Level 4 exam to work towards (And also a folder full of case studies and assignments to submit). So every evening after the boy was in bed, I had time to apply myself fully to this task. The first half of the week went by in a bit of a desperate blur, I think there was a 3am, a 2am and a 1am finish on consecutive nights whilst I put the finishing touches to my folder.

Saturday morning arrived and I was a bag of nerves as I made my way over to Brighton for my practical exam. I was comfortable with the client assessment and the treatment but I was really stressed out about the questions that the examiner was going to ask me whilst I was working.
My client helpfully through a few curveballs at me before the exam started by telling me that almost every part of her legs had some sort of niggle. This gave me something else to think about rather than the stress.
An hour later, and I was told I’d passed – I am now a Level 4 Sports Massage Therapist.

I went home and ran the final 2 miles I needed to get me up to my target for April. Boom! Thats 2 goals in one day!

My week finished with the 3 Forts Half Marathon on Sunday – which you can read about in my race report. Unfortunately, my watch won’t upload the data so I guess that means I’m just going to have to go out and run it again, I’m glad its on my doorstep.

image1

 

3 Forts Half 2016 – Pre-Race Goals

I normally keep my race goals to myself, that way I don’t suffer embarrassment if I don’t meet my ambitions.

But…..in my March roundup I set myself and published some race goals for the 5k I did last week. I set A,B and C goals, all of which were better than any time I’d ever run before – and proceeded to surpass all of them.

So I thought I’d do the same for the Three Forts Half Marathon I’m running on Sunday. Why not eh?

I’ve never raced a Half Marathon before, so I’ve got no official race time to beat. In training, Strava tells me that my best HM time is 1:28:31 so maybe I should aim to go quicker than that? It was last Feb after all.

The problem here, is that the 3 Forts route is very hilly, and that time was set on a very flat run. So I look back at my training and find….. this. I’ve run the race route before in training, and very nice it was too. My time back then, Boxing Day of 2013, was 1:48:17. Why the hell was I out running in the afternoon of Boxing Day 2013?

Whilst I’m confident I can beat that, I’m not so sure about going under 1:28.

I know, I’ll feed my recent 5k time into the Jack Daniels pace calculator. That will give me a pace to aim for on the flat sections…

pace

Ha! You’ve got to be kidding me – not sure I’m in that sort of shape Jack!

So I’m just going to go out and RACE

And I mean Properly race, not looking at my watch, not worrying about going too fast in the middle section and not fearing blowing up at mile 11. I don’t care if the wheels come off as it will show me where my limits are. Maybe watching my pace is holding me back and I should run to feel a bit more. Or maybe I’ll report back here next week describing how I went though all sorts of delusional pain just to maintain a walk of shame.

So, following on from a 4th place finish in my last race, I figure that my A goal should be to improve on that.

Goal A
Top 3 (even I’m not stupid enough to aim for the win)

Goal B
Top 10 (I think even this will mean a tough run)

Goal C
Survive the race without twisting an ankle!

Lofty goals there, but as you can see from the last one, I’m really just planning on enjoying the race. I really enjoyed being at the pointy end of the action in my last outing and I want to recapture that feeling in this one.

I want to be surging up hills, making breakaways, and collecting prizes. I realize that I’m probably not quite there yet but hey, I can see how long I can hang on in there for!

#Swimrun Training – Week 3

Total Miles: 46 Miles + 2.8k swim + 30mile bike
Average Pace:
 7:54min/mile
Longest Run: 13.2 Miles (Saturday) = 29% of weekly total
Speedwork: 3 miles = 6.5% of weekly total

week3

Happy with the way that week went. I started out with a mini taper knowing that I wanted to run well on Wednesday at the Splash Point 5k. And I closed the week out with a swim/run effort and a half marathon steady paced run.

Favourite Session of the Week

Easily, without a doubt, my nice shiny new PB at the Splash Point 5k. I’m not going to rewrite the report here, but if you want to read the blow-by-blow post of how it went down, then read this post.
In short, the conditions weren’t easy, and I knocked 82s off my previous time with an 18:11. I placed 4th overall and I know there’s more to come. I’m confident I’ll be able to go under 18mins this Summer.

I feel like my swimming is improving every week, especially since I discovered 3:2 breathing. I’m still concentrating so much though that counting laps is beyond me.

Anything Else

I had lots of Deep Tissue massage on my legs on Saturday and Sunday which felt amazing at the time. My HM effort felt sluggish afterwards though and I kept on battling against the voice telling me to stop. I’d look at my watch and think, “I’m still on pace here” so told myself to man up and see it through!

Going Forwards

Next week is going to be a write off for training as I’ve got an exam to prepare for and sit, and my wife is away for most of the week hosting a wellbeing retreat, this means I can’t get out to run at all. I’m going to use these excuses as a forced taper for the 3 Forts Half Marathon though so its all good, hopefully the rest will ensure my legs are coming into it feeling great.

My Breca Swimrun teammate has informed me he’s just ordered this wetsuit. I really need to get some funds together to get mine sorted now. I foresee a clearout of the loft, ebay here I come!

 

 

March Training

I didn’t really have any goals as I kicked off March which was probably a mistake.
I’d set myself an arbitrary figure of 200 miles for the month on Smashrun – a great tool with some really useful insights into your running stats. I’m currently using this alongside Strava to satisfy the inner geek. But this magic figure of 200 was pretty much plucked out of the air, it wasn’t based on a plan, it didn’t take into account my February training. It was just a round number.

I got off to a good start though, and hit almost 4 weeks of good solid running. I’m still pushed for time at the moment so I only managed to get into double figures on a run twice.
Unfortunately, I lost momentum and in the final week, the wheels came off. I dropped down to a ridiculously low 5 mile total for the week. I put this down to not having clearly defined goals for the month.

The Numbers:

Mileage for the month – 150 miles
Biggest week – 41.6 miles
Longest run12 Miles (plus 5 miles – Double run day)

smashrun march

Positives:
My mileage did increase. Up by 21.5% on Feb.
I’m finding Double run days manageable.
My longest run was most of the 3 Forts HM route – in the dark, by headtorch and it was amazing. On reflection, the distance is probably appropriate for my weekly mileage.

The biggest positive for me though is my ability to maintain effort and focus during track sessions. This time last year I’d hit the halfway point during a workout and my thoughts would all be negative

I can’t do this, Its too windy, I’ll sit the next rep out, I’ll call it a day…

But I’m finishing track sessions strongly now, and I’m feeling hyped throughout, no demons on my shoulder whispering at me to stop. And these have been HARD track sessions, 1200’s and mile repeats, you soon know about it if you pace it wrong in one of these sessions.

Unfortunately, swimming hasn’t happened this month. Not even once.

I’m going to chalk the final week of March off and call it a training break as April is where my 3 month block starts for Breca Swimrun.

April goals:
Mileage: 175 miles
Long Run: 16 miles
Swim: Once a week
Race: 5k  – (‘A’ = 18:30, ‘B’ = Sub19, ‘C’ = 5kPB)

I’ve got the 3 Forts Marathon at the start of May and I’m still undecided on what to do. I can run it very easy and enjoy the scenery, the company, and get some miles in my legs. Or drop to the HM and race it. I’ll make a decision closer to the date, and base it on how well my long runs are progressing.

In other running related stuff – the beginners group I coach with ShoreFit Run Club finished their 0-5k course. And my wife and 4 year old son ran the Sport Relief Mile, raising £270 for charity in the process! This was a great opportunity for him to experience running on a running track, and now every time we drive past it he points it out to me as where he did his race.

I also passed my ITEC Level 3 Sports Massage Therapist exams and I’ll be posting more on that soon. I’ve moved on to Level 4 now which I’ll be tested on in April. Lots to learn, but have already picked up so much that I can use to help other runners, especially with regards to maintenance and injury prevention.