Carl Whitehead Ultrarunner

Long hours on short days

2012-01-25T12:21:00.000-08:00

The last few weeks have been VERY busy!

I am very pleased to be able to say that at long last my website back up and running (with a new Web Designer on board) and can be found again at: http://www.cwpersonaltraining.com. We are working on some changes and improvements which will be rolled out over the next few months but in the meantime if anyone wants to get in touch all my contact information is on the site. In addition to looking at Twitter (as mentioned previously), I have been having fun looking at using a QR barcode for future promotional materials. Watch this space!

The results from my speed test with Justin have given me a good base to set my paces for my speed, interval and race pace training. The pace for my longer runs is fine but I am definitely going to have to increase the distances if I am going to enter any of the ultras I would like to do this year.

It feels great to finally be able to get some good consistent training in but getting back training properly while also taking clients for run training has made me realize that I am going to have to be careful not to overload my legs. I can feel that my shins are tight and my knees are a little sore, which is probably my IT bands having a bit of a whinge. I’ve also noticed that this has coincided with me doing more of my training on the roads, so it’s back to running off-road again this week as I do need to keep up my run tally if I’m going to get anywhere near hitting my Jantastic challenge targets with Marathon Talk (http://www.marathontalk.com). If you haven’t listened to Marathon Talk before then I thoroughly recommend giving it a go – it’s a great place for lively chat, information and quite a few laughs.

On the business front I have had quite a number of new enquiries and I have also been helping with Tom von Kaenel with his training for the Sea 2 Sea Challenge (more about this next time) – hence the busy last couple of weeks – but it’s all fantastic stuff!

New Year, Old Body, New goals

2012-01-10T12:43:00.000-08:00

Well, I have done almost a month of steady shorter and longer runs with the aim of building a solid base from which to begin my training programme proper. I am doing a 10k speed trial with Justin on Thursday to enable me to calculate my VDOT time, which will effectively allow me to set all the times for my programme - from intervals to easy runs. While I have tried to be sensible over the past few weeks while I make sure that I really do seem to have put the problems of last year behind me, I am SO looking forward to returning to a more structured approach to my running. It makes it so much easier to see where I need to put the work in and that I don’t waste effort on the wrong sort of training.
Most of my recent runs have been off road and I do feel that this has paid off. Although the times per mile are slower, I have been able to get out more often as I have had very few aches after each session. It also means that I have been able to put some concentrated effort in at the end of each run by trying hard to pick up the pace in the final mile. All good practice for the last push at the end of a race! I have done a couple of longer runs (up to three hours on the ground or around 18 miles) and given the lack of light at this time of year, these runs have usually involved using my headtorch. I know a lot of people don’t like running off road in the dark but I do find it very focusing running to the beam and I love the sense of isolation it creates (I know – sad!).
I had a really enjoyable run on Boxing Day while I was at my Mum’s for Christmas. My Aunt’s running club always put on a well organised and well attended two lap race over four(ish) miles for those who can get themselves out of bed! I started well but the second mile of each lap was a long slow uphill against the wind and when I came round for the second lap I was done in! I averaged just over 7 min/miles. Not fast but not too bad after a big Christmas dinner the day before and a few real ales (possibly not the best way to taper for a race!).
Away from the training, I have been looking at how to better make use of social media sites to promote my Personal Training business and hopefully you will see the fruits of this research very soon!
Happy Running!

Web site update

2012-01-04T08:06:00.000-08:00

Some of you may have noticed that my web site has been down since the middle of December. Unfortunately this is due to a dispute between Oxford Web Consultants and the hosting company which is entirely beyond my control. Despite being aware of the position and assuring me that they are dealing with the issue, so far Oxford Web Consultants have not been able to resolve the situation although I hope that the site will be up and running again in one form or another in the near future.

However in the meantime, please do contact me by e-mail (cwpt@hotmail.co.uk) or on my mobile (07581 229 393) if you would like to discuss your personal training needs!

Winter Workouts

2011-12-13T08:21:00.000-08:00

Well after the Brecons Ultra it took me a week to recover enough to do anything more than a recovery run and for me not to feel like my quads and hamstrings had been through a mixer! Since then, I have been trying to keep some quality running going and while this hasn’t always been possible, I have managed a mixture of easy and more challenging runs – albeit not in the number I will need to do to get me to where I want to be in terms of fitness.
I have run in a couple of local cross country races and felt very slow and haggard by the end of six miles but having reflected on my performance, I am consistently middle packing in the V1 (40-50) class which I should be happy about given where I was six months ago. I just need to get my head down and work hard and the fitness and speed will improve.
Last weekend, Justin and I did an 18 miler which and I did felt as though I managed to run well from beginning to end. The great thing about running with Justin is that if I need to crank up the pace for the final couple of miles to come in in a particular time, I just give him the nod and off he goes. He dropped our overall pace from 8:40 min/miles to 8:24 min/miles and I was able to lift my game and make the pace as we hit the 18 mile mark. I felt strong, relaxed and not too tired. All in all, a very good overall run at this stage of my recovery to full fitness and a very solid base to go into my winter base endurance training.
I am also reading the Daniels Running Formula http://www.amazon.com/Daniels-Running-Formula-Jack/dp/0880117354 and really enjoying it. Justin has used the calculations for the last couple of years and found them very useful. I will let you know how I get on and if I think they are worth recommending

Unbroken by Brecon

2011-11-26T02:55:00.000-08:00

Last weekend was the Brecons Ultra. Billed as a 45 miler, it always ends up being at least 46 miles with some change over (depending upon how much you wobble off the most direct route as the crow flies), so you need to prepare yourself for the Garmin clicking over to 45 miles despite the final two bridges still being out of sight.
We stayed at an Outward Bound Centre the night before, courtesy of one of Kevin’s contacts, which was SO much better than getting up at 3.15 am to drive to Talybont. It also meant that we could register and collect our race numbers the night before. On the morning of the race, we had a good breakfast, made the final tweaks to our gear and put our numbers on our shorts before leaving for race HQ.
We set of along the canal at around a 7.30 pace for the first three miles to the start of the hill, walking up the first hill at a brisk pace so as not to overcook it right at the start. We then made a rapid descent to Checkpoint 1 to refill our bottles and push on along the old railway line. At this point I could see that even though I was feeling good, Justin had much more to give so both Kev and I told him to push on and that we would see him at the end. Kevin and I continued to run together for a number of miles albeit that he pushed up the hills and I then caught him on the downs – all good fun. We stayed together until the beginning of the hill on the second lap when Kev pulled away and I didn’t see him again until the end. It was at this point that I became VERY tired and had to give myself a good talking to not to give up. I think I was feeling a bit fed up at not feeling as strong as last year. Having told myself in no uncertain terms that this wasn’t surprising given that eight weeks ago I thought that I may not be able to run an ultra again and that just being able to complete the two laps was a HUGE achievement – I carried on with a slow steady chug. This worked well as it enabled me to take on food and water and to maintain a forward momentum. Having got to the top of the hill, I knew then that I was going to finish this race and more importantly that I would be happy with what I had achieved.
The lads both ran VERY well. From a position of around 18 when he left us Justin pushed himself to a 7.01 finish and 7th place and Kevin kept his running strong and came in, in a great time of 8.17. I finished in a time of 8.44 and even managed to out sprint a runner at the end. I’d been tracking him all along the canal without having a thought about catching him let alone overtaking, but I think I took less ‘walk breaks’ in the last section and in the end we were so close I had to have a go at passing him.
Overall, I am VERY happy with how my body performed on the day and I feel that I can move forward confidently with a winter work programme to carry on building my fitness so that I can begin next year both stronger and quicker and more able to be competitive in the ultra races I love. Bring on 2012!!!

Me and Justin last year 09 seconds in

2011-11-16T10:26:00.001-08:00

Taly-Ho @ Talybont

2011-11-15T08:52:00.000-08:00

Since I last posted a blog, I have done my longest and (for me) most important run this year, having completed a lap of the Beacons ultra-course - and it went VERY WELL.
Myself, Justin and Andy (who was on last year’s team) set off in very warm conditions a couple of Saturdays ago and by the time we reached the first big hill we were all thinking that running with a couple of layers of clothing, hats and gloves was the wrong choice – forgetting that (a) we were running in a valley and (b) that we were in Wales (more later). Justin and I had set ourselves a target to try and run the lap at a pace around 09:30 to 10:00 minute miles but we didn’t quite manage this as Andy hasn’t been doing quite as much training as Justin and me and we were running the lap as a team. We walked the first big hill after 3.5 miles and noted that it goes up for 1.5 miles. SOOO on race day we are planning to walk up the incline at a rapid pace on the first lap and to hobble up (hopefully not in quite as much pain as last year) on the second. By the time we ran onto the Taff Trail, we had been running in steady rain for a couple of hours and the temperature had dropped significantly, so we had a ‘re-dress’ and put on our waterproof jackets (which stayed on until the last three miles). Because we felt relaxed and comfortable at the steady pace, we were able to take in all the key changes of direction along the route (an important ingredient of any recce run). From the Saddle it was just a matter of cruising down the stony path to the valley bottom without tripping. Unfortunately I didn’t quite manage this and ended up going over spectacularly, although instinct kicked in and I managed a perfectly executed Para roll to avoid any serious injuries. We finished the lap in four and a half hours and enjoyed a coffee before travelling home. It was actually quite nice not to feel like our legs had been through a meat grinder!
The following week I did a local cross country and felt good all the way round, although was not able to beat my team mate for the Brecon Kevin, who had done a lap of the Brecon course the day before, I am sure he will be very strong on the day.
I have had a restful taper with just a couple of quality runs with Justin, and feel as ready as I can be for the race and am looking forward to meeting and catching up with friends I have not seen for a long time on the ultra-scene. I will give a report next week when I can sit still for more than five minutes without my legs cramping!

Not quite NNNN Nineteen

2011-10-26T07:50:00.000-07:00

Last Sunday, Justin and I ran a very nice 18.5 mile route from Oxford to Long Hanborough, taking in the Thames, the Oxford Canal and a lap around Blenheim Palace. I felt strong and was pleased to be able to maintain what was (for me) a decent pace while still holding a conversation! We ended up running an overall pace of 8 minute miles and I even managed to push it a little on the last mile (downhill) to 7.05 – good practice for race finishes! Although my legs were a little sore on Monday morning, they felt much better than they have for a while.
It feels as though my ‘back to basics’ training is beginning to pay dividends and I am starting to hope that I might just be able to have a go at the full race distance for the Brecons Ultra. Of course it really all depends on how the long reccie run next weekend goes. I’m hoping it will give me an indication of whether I am going to be able to contribute positively to the race strategy of the team which will make my decision much easier.
I am going to have an easy week this week with just one tempo run so that I can be as fresh as possible for the weekend. Here’s keeping everything crossed that everything goes well!

I have my MOJO back

2011-10-19T10:28:00.000-07:00

I think I may have got my MOJO back!!
Last weekend I was up at my mum’s in Maltby, South Yorkshire while the Round Rotherham was on.http://www.hmarston.co.uk/rhac/trail/rrr.htm A member of my family was going to be taking part in the relay class with other members of her running club and I had arranged to run with her on her leg and then continue back to Maltby (a distance of 16 miles in total). I also wanted to pop over at the start of the race to say hello and good luck to a couple of people. I knew from the start list that Colm (who I partnered on the OMM last year) had entered, and I thought it would be a good opportunity to catch up with him before he was completely knackered!
Although I knew that it would be extremely foolish to attempt to run the entire distance at this stage of my ‘come back’, I was VERY tempted once I saw everyone else prepping and getting keyed up for the start. However, I had a good chat with Colm and a few others and then tore myself away to go back to my mum’s for porridge before meeting Caroline at the handover point for the start of her leg. Unfortunately, having waited for some time at the checkpoint, we heard that the first runner in Caroline’s team had got lost and that it would be quite some time before she would be needed. Colm was due to be along shortly after we heard this and with Caroline’s agreement I decided to ask him whether he minded me tagging along with him to Maltby. He didn’t mind me keeping him company and we set off.
It felt incredibly good to be running in a competitive environment again (even if I wasn’t technically in the race) and everything was working as it should have, so rather than stopping at Maltby I carried on running, ending up at the finish at Dearne Valley College - a total distance of some 26.8 miles. We averaged 10:27 minute miles for the part of the race I covered. A steady pace for me (which is maybe why I was able to cover the distance)and a great pace for Colm given that he had already done 25 miles cross country! He finished in 08:16:47 and was in 22nd place.
All-in-all I have to say it was a FANTASTIC weekend. I caught up with some old friends, the weather was great for running and I had the best run I’ve had in a VERY long time! I even managed to take the dog out for a run the next day. To say I came back home on something of a high is an understatement.
I would certainly recommend the Round Rotherham as an enjoyable, if challenging, event to anyone looking for a 50 mile ultra.

Moving Forward

2011-10-09T08:43:00.000-07:00

The running has been going well; I have made my times this week so I am pleased with that.
I did a 12 mile run on Sunday and even though the heat was very uncomfortable I managed to achieve a pace that would put me at week six of my training. I do not wish to move forward to that week at the moment as the Tempo run times are beyond me at the moment.

BLOODy Training!!!!!!!!!!!

2011-09-25T11:10:00.000-07:00

My planned 50 mile test run did not go well, and I only managed to reach the 23 mile mark before having to call it a day. I probably could have gone on for a bit longer because, as before, my head was strong and I felt no pain or strain in any part of my body, but my running partner was clearly getting nothing from the run and, more than that, he was expending his energy dragging me forward. The problem again seemed to be a lack of energy getting through to my legs which resulted in a very slow pace (actually excruciatingly slow) from mile 10. I had been very careful with my nutrition before the run and made sure I was hydrated but it didn’t seem to make any difference.
My second blood test came back with similar results to the first – with my bilirubin on the high side and my white blood cells on the low, although both levels showed some improvement.
Following my unsuccessful attempt on the 50 miler and having talked things through with my very understanding (and supportive) doctor, I have decided to go back to basics in terms of my training to see if strengthening the foundations of my fitness can help overcome the problems I seem to be having. I have done a 5km time trial and have used this to calculate my training times for a 16 week marathon plan which I began last week. I have been happy with how the plan has been going so far. I seem to be making the times (albeit not ‘comfortably’) and seem to be recovering well for the next training session. I have managed a 10km in 45 minutes and a 10 mile cross-country run without feeling like I needed to stop.
I am going to review the plan at week 8 and my doctor is going to take some more blood samples, this time to test a host of other things and to check my red blood cells. Hopefully this will give us some answers!
On a positive note, rather than wasting the entrance fee, I have decided to run the last lap of the Brecon Ultra with the team rather than missing out the race altogether. It will allow me to assess how the training is going, whether I am able to run for four hours in one go and I may even be able to help the team through the second half of the race!
One really exciting development is that my Personal Training web site is now up and running so please do have a look at http://cwpersonaltraining.com./ . Let me know if you have any thoughts on its layout or contents. Hope you like it!
Lastly, I did an Instructor’s course on suspension training this week and enjoyed it very much. The Trainer was good and the materials and the practical sessions were well thought out. It’s always good to brush up your technique and to learn how you can do things better. The course was run by Discovery Training http://www.discovery.uk.com
One last thought - always try to run with a smile on your face!

Back into training proper …

2011-08-16T12:58:00.000-07:00

My first full week back on the programme has gone well, although the three hour run at the weekend was hard. As ever, I always recover well but I am finding the time on feet challenging at the moment. It probably doesn’t help that the schedule training times I am using are inherited from last year when I was a bit fitter than I am at the moment, but I am interested to see just how far I am adrift from my previous efforts at following the programme. I realize that that this isn’t quite what the doctor ordered, but you know how us runners are – we get competitive even with (or perhaps especially with) ourselves!

Older and wiser?

2011-08-16T12:57:00.000-07:00

The answer to this is yes …. and no!
The results of my blood tests show that my white blood cells are a little low and I have a higher than normal Bilirubin count. While the first suggests I have been unknowingly fighting a virus, the second is a bit more of a mystery to me. However I’m being re-tested in a month and will talk to the doctor when the results are through. On the positive side, I have been given the all clear to start my training schedule for the Brecon Ultra – albeit with the proviso that I take things a little easy to start with and build up slowly over the next month. A mate and I have arranged to do a 50 mile test run along the Ridgeway in September, so I’m hoping that my next set of results will be back to normal and that my below par performances have only been a ‘blip’.
The kettlebell course went well, and I learnt a number of new things which I’m looking forward to incorporating into my training sessions with clients. It’s always good to meet up with other PTs and to discuss what they are doing with their clients and how things are going. Although I love what I do, working mostly on a one-to-one basis with clients means it isn’t very often I get to talk to other professionals ‘in the business’.

2011-08-01T12:02:00.000-07:00

I have week to go before my 48th birthday and as I said previously, I intend getting back into shape for the Brecon Ultra http://www.beaconsultra.com/index.html on the 19th November 2011. Last year the team I was competing with (Witney Roadrunners) were the fastest overall, but because of the one hour handicap given to teams which included ladies, we came second. With a slightly different line-up we are going to try again to go one better this year, but there is a very strong field again.

I have had a few rubbish runs over the last few months when I have felt a significant drop in my energy levels. I'm not sure if this is viral or just age creeping up on me!! I've have had some blood tests done to see if there are any underlying problems and the results will take a week or so.

My personal training business is slowly but surely picking up and time is always very limited leaving little time to just lounge around, but I prefer it that way.

I am off on a kettlebell course this week. Although I already use kettlebells extensively, I am looking forward to updating my skills and making use of the latest thinking both with my clients and in my own personal training.

Happy running

Carl

New beginnings

2011-07-22T07:34:00.000-07:00

I can't believe it is a whole year since I've managed to post anything on my blog BUT my radio silence has been for good reason. I've spent the last year completing my personal training qualifications and setting up a business. Although I have been keeping up with my own fitness regime I have had to take a step back from the ultra scene as the four or five hour training runs just haven't been possible.

However, I have now registered for the Brecon Ultra in November and the clock is ticking so it is time to dust off the 50 mile training plan and get going again - not only with the training but also this blog.

Watch this space ....

A Day on the Fells

2010-07-11T12:30:00.000-07:00

A great deal has happened since my last post. I have been working, trying to get as much running in as I can (not a lot!!) and have some sort of home life – hence not being able to keep my blog as up-to-date as I would like. However, I do intend to remedy that and post regular updates from now on.

Alison and I have just come back from a break in Wenslydale. We have stayed at this particular cottage a few times before but keep going back as it has good access to the whole of the Dales. We managed to get in quite a bit of walking and chilling time. While we were there, I even managed a Fell Race! Bingley Harriers (www.bingleyharriers.co.uk) organise three races over a long weekend in Kettlewell and I would thoroughly recommend it. I was only able to get to one race but having spoken to the runners who were there for the whole weekend, I will definitely try to get back next year for all three races. I did the final race of the weekend which was a 3km race to the top of the hill behind the campsite and back again. I am not known as a good climber but I can hold my own on descents so I was interested to see how I would do. I set off at a good tempo pace but could not keep with the ‘racing snakes’, so I just tried to keep the pace at 85% MHR, ie - not too hard. When I reached the top, three people had overtaken me including the first lady (who I knew was a seasoned fell runner), but I was intending to try to target them for the down hill run. They had about a 100m lead on me as I started my descent so I just went for it, hoping for the best and that my feet would keep up! It took a further 400m to catch and pass them all, then it was just head down and push as hard as I could to the finish. Thankfully no one caught me and I came in in a time 16:39 which put me in 9th place out of 32 runners – a result I was very happy with especially as I have not been managing to put the miles in I would like to have been doing.

Its back to work tomorrow and Alison and I are looking forward already to the week we have booked off in September.

Colm and I have now entered the OMM and await confirmation in August as to whether we have a place in A Class. Fingers crossed!

A lot to tell you AGAIN

2010-04-11T10:45:00.000-07:00

As Julie Andrews said “let’s start at the beginning”.

On the 13 March was Wuthering Hike, a 32 mile run around the Yorkshire Moors. I have done this a couple of times before and like the route and challenge. I wanted to try to finish in five hours and was fairly confident that I could give it a good bash. I had loaded up with beetroot juice again and hoped that this would give me the endurance I felt it had on the Coastal Marathon. I set of at a steady pace and making sure I did not get sucked into racing with the ‘go fasters’ (unlike last year). I kept to my plan throughout the race and only felt like I was fading with five miles to go – so perhaps the beetroot did work. My finish time was just outside my goal at 05:06:23, but seeing as this was my first race since the Coastal Marathon in September, I wasn’t too unhappy. I was 8th Vet 45 and 41st overall.

Over Easter I set myself a mini-epic challenge and decided to run the Oxfordshire Green Belt Way (http://www.greenbeltway.org.uk/) on Saturday with a full pack weighing about 15 lbs. This is a 50 m mile circular route around Oxford. Alison was working on an essay over the weekend, so it was going to be a completely unsupported run with me having to take the bus from Witney to the start at Swinley Toll Bridge (and back again at the end of the run). Unlike this weekend, the weather wasn’t great from the off (cold and windy) and for most of the run I was moving through ankle deep mud or waterlogged fields. Although I managed to get to 40 miles before the heavens opened, the temperature plummeted even further then and I got cold quite quickly. It didn’t help that by this time I was tired and moving fairly slowly. Luckily when I got back to Swinley Toll Bridge I didn’t have to wait too long for a bus home to a very welcome hot bath and a big mug of chocolate. Next time I am going to aim to cut at least an hour of my 10.5 hour time - dropping to a bum bag might help!
Pilates is still going well. I am up to intermediate classes now (much harder) and I am still really enjoying it.

A lot to tell you

2010-01-24T10:33:00.001-08:00

It been almost a month since my last posting, Due to other commitments I will not be able to run the Fellsman and the Lakeland 100. Therefore I will be finding some local races in the South to help prepare for the OMM in October, which I am planning to do come hell or high water having been asked by my mate Colm to form a partnership for an assault on A Class!!

On the training front, my training is going well and I have managed to have some good runs in the wet, the snow, and finally in the mud, so my resistance training is on overload. I am looking forward to the lighter nights to pick up my speed work, as my base fitness is good and I am ready to start the next stage of my preparation for Wuthering Hike.

A good end to the year

2009-12-30T03:31:00.000-08:00

I had a good run last Sunday; it showed that my fitness is on its way back and that gives me a great deal of encouragement for next year.

The Round the Lakes 10km was held at Poole Park on Boxing Day. There was a good turn presumably with everyone wanting to run off their Christmas dinner. I employed the same tactics as I had on the Gower run. I set off at a steady pace, consolidated my position in the second third of the race and finished the last third with whatever I had left. This worked very well. I was knackered by the end, but not so much that I couldn't pick up my training again after a few days rest. My time was 41:07 and I came 56th out of 359 runners – a result I am very happy with as the course was not a fast one.

As you can see from the photo, I seem to be floating a foot above the ground – perhaps it was all those sprouts!

A Merry Christmas

2009-12-23T13:53:00.000-08:00

I have had a good couple of weeks training - I just need to keep it up into 2010.

I had a great cross-country run with my mate Justin last Sunday around Blenheim Palace. However it was very cold and icy and I managed to fall three times on the uneven ground. I am still sore in all sorts of places!

I am doing a 10k run on Boxing Day around the lakes at Poole Park. I don’t know whether Alison is going to make it (depends on whether she wants to get up or not) but the race is three laps so it should be good for spectators.

After this race, I will be concentrating on my programme to prepare for Wuthering Hike.

Pilates has finished for the Christmas break. In January I will be going into the mixed ability class. I will have to start practicing my positions as this will be quite a big jump in terms of difficulty.

I hope 2010 brings you lots of great injury-free racing, and would like to wish you all a very Merry Christmas and a great New Year.

A day at the Seaside

2009-12-13T06:24:00.000-08:00

I was up at 3 am to get ready for my pick up at 4. I had my porridge AND the 500ml of beetroot juice to complete the requirements for the six day test, not an easy task! After a three hour plus drive, me, Justin and Andy (fellow Witney Roadrunners who were taking part in the race) were glad to get to the Gower Peninsula and of a leg stretch and a tea. We registered and made our final preparations for the 9 am start.

About 150 people started the marathon (there was a simultaneous 10k and half marathon being run). The beginning of the route went straight onto the beach and we had a lovely run along the shoreline with the sea crashing in and keeping us company as we made our way towards the dunes. Once off the beach we traversed above the sea on the coastal path then cut inland and at around 3 miles we had a water stop (too soon I felt). After dibbing the dibber on my wrist I began to climb and my legs needed to work hard.

The ground on most of the course was very sodden and there was also a great deal of grass which made it very slippery in places, and made for some great descents. I had decided that I was going to take it steady for this race as I hadn’t run more than 20 miles since I had been ill, so I started at around 8:30 min/miles and managed to keep to that for around 14 miles when I slipped to around 9 min/miles. But I felt that I was running within myself so was very happy that.

The race was in the shape of a large clockwise loop taking in the best countryside the Gower had to offer, with up downs, woods and roads so by the time I found myself back onto the coastal path I was in no doubt that I was in an epic race. At about 20 miles I was still in control of myself, so I just kept pushing on and working really hard at not walking. The payoff was that I was not passed by anyone between here and the end of the race. There was a guy who I kept seeing as I got to the top of the hills (you have to have a quick look behind you - don’t you) who was closing all the time. At the end of the race he said he was not able to make any ground on me, which felt good. I forgot to say, the race had to be extended due to changes along coastal path so it ended up being a distance of 28 miles all in. I wasn’t too bothered about the extended course but it meant that there was a sting in the tail in the last two miles. A nice steep long hill (character building) and a killer downhill to the finish on a surface that would do justice to a ski slope. My kind of decent! I just let myself go and propelled myself forward as fast as my shot legs would carry me. I came over the line in 4: 35:58 which I was VERY pleased with, I had followed my plan and, “it had worked”.

My two mates both had challenging runs. One had an awesome run and came in 7^th overall. I was 21^st (4^th Vet 45). My other mate came in just under 5:30 hours. I was so pleased to have their company both going to the race and on the way home, as it made a really great change to have someone to dissect the race with and take your mind off the legs that feel like they want to explode!

Postscript

One week on and I have had a couple of runs. I did almost three hours yesterday (Saturday) and another two today (Sunday). I think that I the race plan I employed on this race will be the one I use for the Wuthering Hike, as I felt brilliant yesterday and it was only the loss of light (the head torch I had with me was too weak) which forced me onto the roads and home.

As for the beetroot, I think it was a winner! I felt I had plenty of energy in the latter parts of the race, a place I normally fade so I will try it again for my next race. Back to my programme next week and start getting some hills in and prepare for a fitter and stronger New Year.

Every Beet of my heart

2009-12-01T14:22:00.000-08:00

No not a misspelling. I have decided to try, following a recent study at Exeter University, beetroot juice each day for six days before I race to see if it has any effect on my running. For those of you who know me, you will know I like trying out new theories to see whether they seem to work or not. I'll keep you posted!

I have had a short 3 mile run tonight just to stretch the legs out and am going to pilates tomorrow although I don't intend to push myself too hard as I don't want to ache like last week.

Countdown to Coastal

2009-11-28T13:20:00.000-08:00

Just a week to go before the Coastal Marathon and I am looking forward to it very much.

So all I will be doing for the next week is a couple of tempo runs and a couple of shorter steady trots. The tempo runs seem to work for me on the Thursday before the race, so why not do it?

Pilates is going well. My instructor is also my sports physio and, in the same way that she punishes my body when she is mending it, she is now hurting me with Pilates. DAMM she is good!! I am feeling much freer in my running and feel sure my core is beginning to develop (my stomach feels like Tyson has been practicing on it). I am now need to practice more and keep it up to progress my skills.

The night running I have been doing is fine when it is XC but when I have to run around the town it is soo boring. I must be a bit strange, because I love night runs with a head torch and being able to just run.

Sorry

2009-11-17T13:45:00.000-08:00

I have just been doing a bit of work on this blog and realised that a number of people have posted a comment.

I completely missed most of them so sorry for not acknowledging them I will from now on, SO thanks to all who took the time to read my blog and I hope to post more as my training progresses
Taz

Journey to the centre of my body

2009-11-14T12:03:00.000-08:00

My training has been going well and the pace is beginning to come back. I am up to about 40 miles per week so heading in the right direction.

I have Three weeks to the Coastal Marathon so will begin to increase the tempo work next week and increase the weekend mileage/time as I feel I need to feel comfortable running for 4 hours and also more importantly GET SOME HILLS IN

As part of my aim to be as well prepared for the big races next year, I have started Pilate's AND it is fantastic I will be hoping to train up to advanced level in this discipline and feel that this will surley improve my core strength and balance.

Although I still have a flemmy cough it does not seem to have too much of an effect on my current pace.

I have also been trying to download some maps for my Garmin and failing badly (I my need help)

Back to it!!

2009-10-12T11:07:00.000-07:00

Well, I have had my first full week back in training, and let me say it has been a hard one! I cannot believe how fast my fitness has gone, a good reason not to keep on top of your training. I have been slowly building my distances up to the 10 miles I did on Sunday. The thing is i feel by the effort I am putting in that I should be flying and then when I check the watch it says " no you are not and take it easy you are not superman" My normal tempo pace is around 7 to 7:20's so doing 8's to 8:20's seems strange, but I am determined to do this build up properly. I have a run in December to test my fitness (Coastal Marathon) and will look forward to that to test myself out. My first "A" race is Wuthering Hike in March and I intend in making a better job of it than I did last time. I will be posting my 2010 races soon along with the links if anybody fancies a go. Well happy running and post a comment if you wish.
Taz

Best Laid Plans

2009-09-21T09:40:00.000-07:00

My Mum says that I must have killed a Robin!!
After the L100 I had a few days off and then back to work, unfortunately for me we had a full week of dismantling, repairing and building sleeper bridges and walkways and the action of carrying these 8ft 6in sleepers complete with a load of metal holding them together managed to strain my Anterior Cruciate Ligaments in BOTH knees. I then went to my mums in South Yorkshire to do a Reccie run for the Round ~Rotherham and discovered that after only Five miles I was struggling. It took me 4 1/2 hours to cover 23 miles and I was NOT in a good condition. Therefore I had ANOTHER 4 days off to try and put them right, including my Physio having a good Forty mins to work on them. All well and good you say, and I agree IF that was the end of it. At the end of the Four days I was getting on top of the strains with rest and massage and ice. Then I began to cough, steady at first then beginning to become more and more aggressive. I left it a few days then went to the docs, well I was sent home by my boss so had to go. She diagnosed a severe chest infection and put me on double strength antibiotics. I have now spent Seven weeks doing NOTHING as I have had to have a second course of Antibiotics and I have been totally unable to breathe easily, also I have been totally weakened by this infection so have had no energy to do anything. I will need another week to get fully back to myself I feel then I will need to start a rehabilitation programme to get me ready for next year. I have had to not do a couple of races. the High Peak 40 and the Round Rotherham as I am just not fit enough to even jog round
This is the longest period of sickness I have had in 20 Years so I intend to not bugger up my recovery. I am targeting a Coastal Marathon in November as a tester run and will do this at a steady pace to make sure I do not knock myself back again and to see how the programme is working.. SO I am sure now that I am on the mend I will be climbing the walls to get out by the end of the week.
Happy running and hope to see you all next year
Carl

Lakeland 100 The Blacksail Pass incident

2009-08-31T10:35:00.000-07:00

Well where do i start? I was, i feel well prepared for the race and arrived in Coniston on Friday morning feeling strong and up for the challenge. The race starts at 1930 so it felt VERY odd to be just waiting around for the off. They did put on some good lectures and so that passed some of the time. Once off we settled into our rhythm for the run into the dark and most people i feel wanted to get past the really boggy section before the light faded I did manage to do that but felt the two Squaddies i was running with were pushing it a bit. This came to light at CP2 where they just seemed to drop away and left me to try a push a little harder to join up with other runner for the night section. This i managed to do but it may have not been the best move, I think the people i was pacing and working with were a bit better prepped than me but you never know till take yourself to the limit just what you can achieve. I got through Wasdale i was in a good position and began the climb up Black Sail Pass, i had by now slowed OR the lads behind had caught up, a bit of both i think. I was determined not to lose any more places as the lads i was with i have always been close to them a other races so i dug in. The thing i felt happening was that i was not NOT taking food on board and my liquid intake was WAY to low so the die was set for a blow out (but i carried on) We got to a very steep part of the climb and i had been left behind by the lads and in the dark. rain, rocky terrain i did what anyone would do. i pushed harder as i it had to start going downhill soon at about this time i suffered some sort of 2 second black out not to bad on the flat but i made me step to one side and, Down the hill i went, about 100 meters i feel i got up climbed back to the path and for some reason past it further up the hill once i realised this i got back onto the path eat all i could emptied my water re-assed my position and just chugged on. I was getting a lot of pain in my back and this intensified as i chugged on. people caught me ran with me passed me and i took my painkillers over the next few hours ALL OF THEM. I had a 20 minute stop at Blencathra which allowed a good food intake and i felt much better in myself but the pain was not going away. I fought this until the Dalemain half way point, ran straight in registered my number and then eat, drank, took more painkillers loaded up my pack and set my self to go Knothing. my body was screaming and was was not able to control it any more, so i stopped the body then said " so you are finished, let me show you real pain" it did not feel good. I needed a balancing head so i called Alison and explained and received the Paddington stare down the phone not to carry on, i was happy with that

So i just caught a lift back to the Finish and spent the rest of the day and some of the night helping the race team

To say i was devastated was a gross understatement and i have had to come to terms with a number of issues
1 I was not prepared as well as i thought i was
2 I started too fast
3 On a long ultra, gels, Shokblocs, protein bar and too little water cannot be tolerated
4 Strength of mind and body needs to match.

So i have set my self a winter training programme that will correct this and i have also selected addition actions to better prepare myself to complete this epic race. This race was Much harder than P100 and very much more like Mont Blonc with a lot less checkpoints and some VERY challenging terrain, i am sure you would enjoy such a challenge. BUT if you wished to do it reccing the course is invaluable, let me know if the madness takes you.

Look after yourself and happy running
Carl

The Final Countdown

2009-07-26T07:34:00.000-07:00

Well!!

I think I am ready. I have all I feel I need to feed, water and protect me. My body feels good and my energy levels are topped up and ready.

I've been checking out who else is running (doesn't everyone?) and hope that everyone doesn't just run away into the distance! I've managed a few 8 hour runs and been pleased with my kit and nutrition. The GPS I bought seems to be functioning properly now (had send it back once) which will be a good fall back if I manage to lose myself. While sorting my kit out I have noticed that my Inov8 trainers (Roclight 318 GTX) are probably only going to be good for this race then will need replacing. These are my second pair for the big races and they have performed VERY WELL but with the length of training runs they are only lasting one season.

The numbers for the race are well in excess of 200 - well up on last year's entrants and even allowing for a full no-shows there should be a great showing at the start and finish. The run through the night will be a challenge to my map reading and I am really looking forward to it (sad I know).

It will feel very strange to arrive early on Friday then have to wait until late afternoon to get stuck into the race. I know I will be like many of the runners - twitchy all day. I intend to rest and be well fed before the race so a snooze in my tent will be the order of the day.

The race for the winner is going to be very close with a number of world class runners. I wouldn't like to call who will be first to the finish line as there are people with big races in their legs, some with experience of the race course, one who has won it and one who at his best regularly won some of the Vasque series races. There may also be people who I don't know who could give them a run for their money. All very exciting!!

I, like all the runners I suspect, will be hoping for weather that's not too hot, not too cold, not too wet and not too dry. We don't ask for much, do we?

My personal goal is to come in in around 24 hours and I have worked out my pacing for that sort of time. In any event I want to get in before its dark again!!

Well, off to sort out my kit and things I will need for the weekend (mainly food). I just need a few nights of good sleep and a bit of luck and I am sure it will be a great weekend.

Not long now!!

2009-06-24T10:41:00.000-07:00

It has been a while since I posted so here's the latest. Running is going well and I have been trying to put in some long runs on the weekends, 7 hours+. I also had a very good day at the Cheltenham Challenge, this is a Marathon length course but almost all off road and a nice killer hill just after half way. I started around 7am as you were allowed to start anytime between 7 and 9 am SO it was a challenge as you had no judge of how you are doing with regard to anyone else. I finished in 13 position in a time of 4hours 56 minutes and the winner set a new course record with 3hr:44min.
With detours I covered almost 28 miles so some room for improvement next year.

Also I now posses a GPS ready for the L100 and so there is lots of loading checking and learning of how to use the machine so that when i am very tired i will still be able to work it. I will also have a trusty map and route book in case it is needed (more than Likely).

On my long runs I am trying to do as much offroad as possible and have been able to cover around 37 miles in the time so i am happy with that pace, if only I could hold that for 100 miles!!

I have now two weeks holiday comming up so I will be not be running as much but the rest will do me good

So I said to Rosie Swale-Pope

2009-06-05T10:55:00.000-07:00

Last week I had the pleasure of meeting and having a chat to Rosie as she was on her way from Wales to London on a fundraising journey in support of Prostate Cancer. her site is: http://www.rosiearoundtheworld.co.uk/index.htm.
I was on my way back home from work in Oxford along the A40 and I saw her Icebird trailer, so I popped home and sorted myself out and set off back towards Oxford to find her. She was at one of the main roundabouts and about to have a short break so I was able to stop and have a great chat with her and ask if she was in need of anything. I also told her where the McDonald's was and the toilets, she was glad of both bits of info. I left her having a drink and some food having been given a photo and signing her travel book. A lady with great strength and determination

On a lighter note I thought I would pop along to a local race witch is part of a race series and have a sprint around the 4 mile course and catch up with a few friends who i haven't seen for a while as I have been injured. Only to find it has become SOOO popular that the race was FULL and I could not run. I had cycled over there as a warm up 13 miles so felt fed up that I could not run, so I just changed back into by cycle gear and took a different route home and peddled like mad all the way home. Also first time on my racer this year so i have a very sore bum. AH well I have the Cheltenham Challenge http://www.cheltenhamcircularchallenge.org.uk/ in a couple of weeks so i am looking forward to that.
Miles means Smiles
Taz

I'M BACK

2009-05-13T09:59:00.000-07:00

Well I've began my training again anyway. had a good appointment with the woman who makes grown men weep. otherwise known as Gaynor. It involved lots of thumb and elbow pressure and lots of me taking large intakes of breath and trying to sound cheerful as the pain shot through the muscles of my legs. Thing is though she is VERY good so I cannot moan

I have 12 weeks to my 100 mile race and I feel I can be fit enough to do in the time I have got. My leg feel very heavy at the moment(as well as my body i have gained almost a Stone in two weeks)
but I am sure that will pass soon. Its nice to have something to put in my training log, its been a bit bare for three weeks. I will write more once training back to full swing as per the programme at the bottom of the page.

I'm Waiting!!!!

2009-05-04T09:13:00.000-07:00

Right, I've had enough now. I am fed up with waiting to start training again. Its now, what seems like an eternity since the Wuthering Hike and the Achilles has now only just stopped hurting. I have had Two Physios sessions one Doctors and TOOO much rest (i feel). I have another appointment on Weds and hope then to begin swimming and cycling to regain fitness and also ask when the best time to start running again. Reading all the race reports is great but it makes you want to be there. I will now be focusing on the Lakeland 100 at the end of July and intend to make that my target "A " race for the year. i will report after my latest battering on her table of pain

Achilles Heal!!!!

2009-04-25T07:42:00.000-07:00

Yes I have the spelling I wanted. For the last few weeks since the Wuthering i have had a strain to my Achilles Tendon and so have had to pull out of doing the Calderdale Hike, which, from the Vasque report sounded VERY nice. I have been doing all the right things I feel Ice,Rest,and sports Physio. As yet there has been little improvement. I have another appoinment next week and will make a final decsion on doing the Fellsman then. I like all runners do not handle inactivity well and so I have been trying to do all those small jobs that never get done, done. I will be very careful with this injury because my drive is to do my best for the Lakeland 100. So I now have the tidiest training kit drawer, the cleanest and tweaked equipment, and the most organised magazine,book,folder collection in the history of mankind. SOOOOO, Please Heel Heal.

Training Plan

2009-04-10T09:47:00.000-07:00

At the bottom of this page is the training plan I work to it has worked for me with just a few tweaks. Please comment if you try it and it works for you.

Taken for a Mug

2009-03-29T12:11:00.000-07:00

It was a great idea, find a collapsible mug buy it and feel smug when i present my weigh nothing, flat as a pancake cup at kit check.
First of all i knew that this item exists but could not remember where and when. Then through sheer bloody minded web browsing i found the exact thing i needed, Flexi-cup this was available from
http://www.surplusandadventure.com/shopscr1467.html

The next thing was buying the damn thing, i duly entered my details, no problem then at end of process when you are told that your money has been taken off your card and only then I see that it was made up with £2.00 for the cup AND £6.95 WHAT!!! for the postage. I should have read the details more closely, but hey Shit happens!!!!

Sooo i will shortly possess the most expensive cup on the ultra scene, but i will still feel good when i present it at kit check.
Taz

Wuthering Hike

2009-03-22T14:07:00.000-07:00

A few days after the event but here is my report. This was the first time i had started from the centre, not the bunk house. It was a beautiful morning to start the race and i met up with Colm and said we should run together, We started off up the cobble hill at a nice sedate pace, I was feeling great and really up for the race. At Bronte Bridge I pushed on from Colm and then pushed hard up to Top Withins as I knew that it was a flattish and then sharp downhill to the reservoir. By the time i reached the bottom i had picked up a number of places and made best of of being able to descend well. At the end of the reservoir where we came onto the road I had caught up with and the passed Mark Hartell(I should have heard the resounding ringing in my head saying "Don't you think you may be going too fast" More later). I then pushed onto Widdop Res and had my tally stamped on run on, I was trying to not waste time at checkpoints. I had been leapfrogging the lead lady, Sarah Rowell for the last couple of miles and thought my push had given me a bit of distance (Wrong again). By the time I reached the Long Causeway I had been overtaken by the lead lady and the chaps who were staying with her. The next part of the run was the most draining for me as we had to climb from Mankinholes up to Stoodley Pike and THEN after a steady chug downhill (including a very artistic fall) there was the VERY steep climb up to Heptonstall. The run to Horse Bridge was beginning to take its toll and a few more had passed me including Mark and the lads running with him, I chased them into Heptonstall and was only a few meters behind them as we reached the top of the steps in town. I was by now Knackered and began to walk up the hill to the pub where I was passed by the second lady, Kate Jenkin steadly chugging up the hill (as i should be) and was soon of into the distance. By now I was all in and was being passed by a number of runners who unlike me had got their pacing right. Colm also passed me and asked how I was and I thought at the time that the fall I had had earlier on was slowing me down (wrongish) he pushed on and I walk/ hobbled on and even managed another spectacular fall just before the Moorside Lane Checkpoint. This went on all the way to the end and even managed to lose Four places in the last mile I came into the town via the Church on my own on tried to do a last push/hobble to the finish. I came in, in a time of 5:26:59 and 51st place in a field of 241 finishers
Lessons learned:
. Do not run past people you KNOW have their pacing right and WILL pass you later in the race.
.Make sure you have plenty of water AND food when running hard and long YOU WILL NEED IT.
.DO NOT start too fast, an old lesson and hard to keep when you are excited and feeling good

A great race, well run and a great start to my race season
Taz

2009-02-27T14:25:00.000-08:00

Bourton 10km
I know its not an ultra but I have really wanted to do a 10k to then tweak my training paces and so on an ideal running day, cool, bright and a very flat course. I set off on the first of two laps around the town before a run out and back and two more laps of the town. I was running very well for a ultra chugger and was very pleased that I came in at 38:44, which put me in 104th I achieved a PB and was very glad I did this race. The winner came in, in 29:50 (not normal!!)

2009-02-18T13:56:00.000-08:00

I am currently training to a 50 mile plan I found somewhere (not sure) and would highly recommend it to anyone wishing to run a long ultra. I will soon be putting it OR a link to it on this blog but if anyone would like a copy i have a PDF I could send.

2009-02-18T10:35:00.000-08:00

Races so far ...

2009-02-17T09:01:00.000-08:00

In the last three years I have competed in the following mountain and
ultras races

Snowdon Marathon 2006-2008
Best time 3:19:08
I love this race and my Running Club usually takes a bus full of runners and supporters so we have a great weekend ( and have won the team prize, not with me though, for the last two years)

Tring to Town 2007-2008
My first ultra and a true baptism into the sport. First one was 45 miles and I took 7:59 to complete and was promptly quite ill and unable to walk properly for about a week. The second time it was a shorter run of 40 miles and I did it in 5:22, and was not ill at end

Wuthering Hike 2007
My first true off-road ultra. Made me think, " why have i waited so long to do this wonderful, painful, exhilarating sport?"

Thames Path 50 2008
This race was supposed to be along the River Thames from Reading to Shepperton but because of all the rain it turned into one long paddle and a search for a route around the floods, I even achieved complete immersion at Maidenhead as the river and the path were just one sheet of water. Came in at 7:42 and was happy with completing the race

Tough Challenge Marathon 2008
This race is held at Wendover Woods near Alysbury, it consists of around 22 loops of an off-road course which had a very fast downhill and yes, you guessed it, a VERY steep up, so much so that due to the rain the organisers needed to install a rope to ascend the final third of the hill. Finished in 4:49 and that was a top 10 finish!

Calderdale Hike 37
This race was along with the Wuthering Hike part of the then Montrail (now Vasque) series and covered some of the same ground as the last race so I felt a little more comfortable. Ran with some great lads who helped me to finish in 7:35.

Pennine 100
This has been my longest and best race so far, I was lucky enough to have a great day (well more than a day) and achieved my best result - second place. It took me 26 hours and around 32 minutes to complete the distance.

JW Ultra 30
This was NOT a good race for me although very well organised. I was too hyped up as I wanted to do a good time and I blew up at around 18 miles. I had also been following a training plan I knew was not working for me but persevered with it BAD MISTAKE. Tip from me if your plan is not working, get a new one.

Round Rotherham 50
This was run in my hometown area so I just had to do it. Also one of my relations had run it a number of times before and even been the first Female overall - so no pressure there then. I felt that this race, more than any others I had done, was the most controlled I had ever run and along with great family support I achieved 11th place overall in 8:34:34.