training diary

Long Mynd Valleys Weekend 4&5/2/12

2012-02-06T19:03:00.005Z

Organised by local fell running club Mercia fell runners

Titterstone Clee Race. AS. Just about caught the foulest weather we've had all winter. Only time I've ever worn my water/wind proof on a race. Wore it to the start line and decided not to take it off. It was cold cold cold.
I really felt for the marshals and Alistair of : Fell running pictures (pictures)

Long Mynd Valleys Race next day. The worst of the weather had passed leaving a lovely day for running. Although, there were some interesting descents down the steeper parts of the course.

Not my fastest times but another really enjoyable couple of runs.

Morning After Fell Race 1/1/12

2012-01-07T14:26:00.002Z

BS 5 miles 900 feet.

New years day run.

Trying to get the year off to a good start

Just got to work on the belly now.

Pictures from Fell Running Pictures

Devils Chair Dash 26/12/11

2011-12-31T13:49:00.002Z

AS 3 miles 800 feet.
Boxing day charity run/walk from the Stipperstones Inn

A good way to get rid of some of the excesses of the previous day and good preparation for the excesses of the following few days.

More information on race page

Corndon Classic 18/12/11

2011-12-22T20:30:00.003Z

AS 5.8 miles 1850 feet

Didn't seem as hard as Cardington a couple of weeks before. I even had chance to enjoy this run.

Photos as usual with kind permission of Fell Running Pictures

Hoping to do Devils Chair Dash on Boxing day.

Cardington Cracker 4/12/11

2011-12-20T15:29:00.003Z

9 miles 2600 feet.

After several months not running. This I hope is the slow road back to normality. Not surprisingly, I found it really hard going. It took me a lot longer to get round than last time I did this race. Walking was difficult for several days afterwards.

Photo from Fell Running Pictures

Wrekin 15/6/11

2011-06-16T22:40:00.001+01:00

Similar run to two days ago. Maybe a little faster but still a few minutes off last years times.

Wrekin Jog 13/6/11

2011-06-13T20:11:00.001+01:00

Up and over the Wrekin. Then jog round the south side back to the truck. Hard work but glad I did it. Got to try and get back into it.

Last nights Kickboxing Session

2011-06-10T12:01:00.002+01:00

Well, not really. Found this on the tube. Awesome!

Getting fatter and slower

2011-06-02T14:07:00.006+01:00

I've been a bit quiet since my last post.
We'd been busy working towards the adoption and looking after the pigs as well as the normal 9 to 5s. This didn't leave much time for training and racing. On top of that, we'd been making the most of any spare time having meals out and generally living an unhealthy lifestyle. Hence, as the tittle suggests, I have put on a fair bit of weight.
Oh well, I did at least get out and do some races. Although, in my current state they became more like training runs:
Llantysillio Mountain Race 9/4/11, AM 6.2 miles 2100 feet. A shock to the system.
Market Drayton 10k road race. Local race with Mrs and neighbour. Note to self: I hate road running.
Cader Idris 28/5/11 AM 10.5 miles 3000 feet. By now definitely too fat to run up mountains. As well as seeing the usual Shropshire and Welsh runners, Steve (sbrt) and fellow blogger run forest run came over and said hello. Nice to see him again. Mrs Lightning commented on how nice he was. I agree, nice chap ;-)
Shutlingsloe 30/5/11 AS 2 miles 900 feet. Friends round the night before and for some reason I didn't think drinking whisky until 2 am would have any effect on performance. I was wrong.
Batch Bash 1/6/11 AS 3 miles 1000 feet. Number 3 of the Shropshire summer series, but, the first one I've been able to attend. Absolutely terrible performance, but, good to get into the hills.

Not sure what or when the next run will be. We are currently awaiting the outcome of a legal glitch in the adoption process which will certainly see some more delay and may even see a total breakdown in the planned placement. Thanks Shropshire social services for being so incompetent. It's a wonder they manage to place any children at all.

The pigs are very happy free ranging in the field digging huge holes everywhere and completely oblivious to what the future will bring for them. Their transport to the great sty in the sky is booked for 4 weeks time. That will be a hard day for us.

Hopefully see you in the hills soon.

Where has all the time gone? Update.

2011-03-30T10:13:00.008+01:00

(having problems editing this post, all the text at once) It's been a while since I last blogged. I've still been doing a bit but have slowed down a lot since last year. The main reason is Mrs Lightning and I have been going through the adoption process. It's been about a year, so far, of courses, CRB checks, interviews, form filling in, more interviews, more forms,,,,,,,but it seems as if we are getting towards the end of a rather long tunnel. And, because of this we have been spending spare time readying everything for "their" arrival and generally making the most of our spare time enjoying ourselves before we start having to be the grown ups. We also became pig farmers a couple of months ago. Um, yes, strange for a veggi. But, now we live in the country and have the space, we think we can do it ethically and rear happy, healthy, organic, free range pigs that will produce good quality meat for our family. We'll see how that one goes. I've not been completely idle though, Carding Mill Valley Race 5th Feb. 4 miles and 1800 feet. Classic Shropshire AS. Several short sharp shocks. Hell in the Middle. 12th Feb. Part of the Hell runner races. In one word. CRAP!! In a few more words, all the worst things associated with road races. Large entry fee £20, goodie bags full of crap. Too many people throwing plastic bottles everywhere and a crap route. Long Mynd Valleys Weekend 5/6th March: Titterstones clee race 2.5 miles 750 feet. Long Mynd Valleys Race 11.5 miles 4500 feet. Championship counter, so lots of big names. I chose the early start option and had the pleasure of spectating whilst competing. Amazing watching the speed of the big names. Also got a tshirt from Mercia for entering both races. Wrekin Fell Race 27th March. 5.5 miles 1700 feet. My local hill, and even though we had friends round the night before (slight hang over) I felt obliged to run it. I've also squeezed in a few kickboxing, weights and training sessions. I've mostly been very slow in the races but am glad to have taken part. I think it will be difficult to do as many races this year as last but am hopeful to at least get the local Shropshire races done

Carding Mill Canter

Titterstone Clee

Long Mynd Valleys

Long Mynd Velleys Presentation

Wrekin Fell Race

All photos provided with the kind permission of Fell Running Pictures

Long Mynd Valleys Recce 9/2/11

2011-02-10T19:08:00.001Z

Not 100% sure I will have an entry for this race as, being a championship race that sold out very quickly, I didn't get onto the start list. But, I'm on a reserves list and I've agreed to turn up on the day. If there's a place I will run. If not, I will offer to help out.

So, just in case I get in, I thought it may be a good idea to remind my body how much climbing will be required of it in a few weeks.

I was out for four hours in the end. Some jogging, some walking and a couple of water stops. It was hard going but an enjoyable few hours in the hills.

Kickboxing/ Weights 7&8/2/11

2011-02-10T19:05:00.001Z

Monday: 75 minute pad work and sparing session.

Tuesday: Upper body weights session.

Carding Mill Canter Fell Race

2011-02-07T12:04:00.002Z

AS 5 miles 2000ft.
Methuselah came to mine and we popped over to Church Stretton for this enjoyable tough little race. It has a good mix of terrain and gradient to suit all runners.

The first race of the year, and having not made much of an effort to shed the Christmas pounds, I wasn't expecting a great performance. So, I decided just to plod round and make sure I enjoyed the race. Which I did.
Courtesy of Al Tye Fell Running Pictures

I came in just over 5 minutes slower than two years ago, which was the last time I did this race.

Next race next weekend. Hell Runner.

Weights 1/2/11

2011-02-07T11:48:00.001Z

The usual upper body work out. 45 minutes.

Kickboxing 31/1/11

2011-02-07T11:47:00.001Z

75 minutes pad work and sparing.

Wrekin run and hill sprints 31/1/11

2011-02-01T19:27:00.002Z

Jog up and over the Wrekin. Down the other side to the foot of little hill. 4 sprints up little about 25 seconds each. Then with jelly like legs, jogged back round the south side to the car. Out for just over an hour. Didn't want to over do it as after that I drove to Kidderminster for a session of sparing.

Wrekin Training Run 29/1/11

2011-01-29T17:15:00.003Z

About 5 miles and 1600feet of climbing and descending.

Met up with running buddie Methuselah for a jog around the Wrekin. We've not done much for a while and both found it a bit harder than when we were running the same route last year. Still, it was a great morning to be out and the very slight hangover I had soon washed away as we jogged round in the fresh air.

Hoping to get my first race of the year in next weekend.

Part of the Shropshire winter series Carding Mill Canter is a tough little race.

Kickboxing 24/1/11

2011-01-25T11:32:00.002Z

Another great night of sparing. 90 minutes.

Only down side is my back gave me a slight twinge. Hope I don't start having problems again

Wrekin Night Run 19/1/11

2011-01-20T15:29:00.002Z

5.4 ish miles and 1600 ish feet climbing/descending.
Nice run up to the top of the Wrekin on a cloudless moonlit night. Running, although still slow, was a lot easier than it has been. I continued down the opposite side then over little hill and descended into the forest. Slightly spooky running through the forest at night. It's so dark and I deliberately have my head torch on a low setting. I could only see about 4 meters ahead of me, but, could hear things scuttling round in the undergrowth and in the trees.

I then run up the gradual slope round the north side with the intention on going round the edge of the hill. Then change my mind and take a right turn towards the foot of the Wrekin. At the foot of the hill I change my mind again and rather than go up I carry on round the south side. Then decide to go up the top via the south flank.
As I was going up all hell broke loose ahead of me. As I looked towards the noise with my dimly lit head torch, all I could see was thirty or so pairs of big eyes looking at me, almost like a cartoon. When I turned my torch up a notch I could see it was a herd of deer. Incredible! It's rare that you see any deer up there and when I have the most I'd previously seen was three. Wow. The deer went down the hill, I went up to the top. Once there I turned the torch off and just used the moonlight to guide my way down to the bottom again. A really enjoyable (if a bit scary) run.

Weights 18/1/11

2011-01-20T14:52:00.001Z

Quick upper body weights session. 30 minutes.

Strength back to normal .

Kickboxing 17/1/11

2011-01-17T22:07:00.002Z

90 minute sparing class.
Feeling alot fitter than last week and really enjoyed tonights sparing.
It seems that the excess body weight is going in the right direction too. Happy days

Road/trail run 15/1/11

2011-01-17T22:01:00.001Z

3.5 miles round the lanes.
The same route as the village fun run. A lot slower than in the summer when I did the race but I'm feeling a bit fitter now.

Kick up the backside and RUN 12/1/11

2011-01-12T19:49:00.003Z

After all last years runs I thought I'd earned a week or two rest. This in reality had turned into a couple of months +.
Although I'd been "doing a bit", I hadn't really been taking it too seriously(apart from my beer and ale drinking which I've been taking very seriously) and I'd been deliberately avoiding the scales. I think the scales had been avoiding me as well, I saw them cowering in the corner of the bathroom a couple of times but I didn't have the hart to inflict myself on them. So I knew I'd been putting weight on.
This morning I decided I would see how bad it really was. Couldn't be that bad, could it?
OMG! How much? No it can't be? It seems as though I have put on nearly a stone in the last six months. Really not happy.
Oh well, I think, early March is the Long Mynd Valleys race weekend. Plenty of time to sort myself out.
Then I receive an email telling me my race information pack and number will be sent to me in the next few days. What? Seems I had agreed to run Hell Runner on the 12th of Feb. So not much time to sort myself out after all.

Afternoon off work. So I popped down to Stretton for a run on my way home. A bit of a struggle and I found myself walking the steeper bits but I managed to plod round. At least I got a few miles and a bit of climbing in.
link to workout page
Hopefully this has kick started my training again.

Now, off t'pub. Doh! No.....

Weights 11/1/11

2011-01-12T19:23:00.003Z

Squeezed in a quick weights session. Usual upper body stuff.
Chest press/fly's
Triceps/biceps
Lateral pull downs
upright row
Strength almost back to pre binge level

Kickboxing 10/1/11

2011-01-11T19:03:00.002Z

A bit of a rude awakening.
Started with a few rounds on the pads, followed by some light rounds to loosen up, then, picked the pace up for the rest of the session. I struggled to pick the pace up. Great fun though and only got caught a couple of times.
Hopefully back next week for more of the same.

Wrekin Night Run 5/1/11

2011-01-05T19:37:00.001Z

As the tittle says.
link to workout page
Found it hard going with the lack of exercise and extra weight I've put on over the last couple of months. I was however pleased with the head torch and enjoyed running through the woods at night. Hopefully, after this coming weekend, I'll be able to get back into some sort of regular training and get some races in the diary.

Weights 5/1/11

2011-01-05T19:30:00.002Z

Upper body weights session.
The usual stuff:
Chest press/flys
Triceps/biceps
Upright rows
Lateral pull downs
Lost some strength over the last few weeks with an unhealthy diet and hardly no exercise.

Wrekin Night Run 24/12/10

2010-12-29T12:20:00.003Z

Slow run up, over and around the Wrekin.
Started at dusk and continued into night.
Sports Tracker Page

Annoyingly, a couple of days after this I contracted "man flu" and, missed the Devils Chair Dash race on 26th. Hoping to be better for the new years day race.

Not been up to much

2010-12-24T10:27:00.004Z

After a year of lots of racing and training, I, have finished it with doing not a lot. In the last few weeks all I have managed to do is a couple of kickboxing sessions, a couple of weight sessions and a couple of short runs up the Wrekin.
I'm hoping to plod up Stipperstones on Boxing day for the Devils Chair Dash Race and do the Morning after race on new years day in Church Stretton. I'm heavier than I've been for a while and I'll probably have hang overs for both races. So, my times will be even slower than usual. In the new year I will set myself some targets.

Peace to all Men

Wrekin Wrecker Fell Race 21/11/10

2010-11-22T22:06:00.002Z

AM 2400 feet 8.1 miles.
Due to some back problems and a holiday I haven't done much in the way of exercise for a few weeks. But, despite a hangover, I was determined to to get this one in as it's my local hill and organised by the very generous Newport Running Club . Everyone gets a prize regardless of position or time. This year I was handed a Wrekin Wrecker Buff as I crossed the finish line. Excellent!
Buff
I started ok but as I made my way up the first climb I knew it was going to be a struggle. My only saving grace was I still had some speed going down hill. So, as usual I got over taken lots going up and over took lots going down and almost held onto my position on the flat.
Alastair's Fell Running Pictures
It was hard going and I was slower than last year, but, I'm glad I did it and hope it kicks me into action again, before, the start of my annual Christmas binge.

Weights 11/11/10

2010-11-11T13:26:00.002Z

The usual upper body strength maintenance workout.
Chest press
Flys
triceps/biceps
upright/seated row
Lat pull downs

New torch !

2010-11-09T23:19:00.003Z

Quick run up the Wrekin to try the new torch.

Despite all the advice on which torch to buy (thanks guys) I ignored it all ( sorry guys) and bought a less power full Petzle.
Suits me just fine. I usually start off with a light but find the light is too bright once my eyes have acclimatised. The light I've got has a red light which is good for this scenario.
I ran halfway up with the light on full, then turned it to half strength until the top. Once there I turned it off all together and jogged halfway down just using ambient light. Once in the darker woods I used the red light and only used the normal light at the bottom to save scaring the crap out of some walkers just starting up the hill.
Great to be night running again.

I think the torch will also be usefull at work teaching pilots to fly at night.

Shame on Me 24/10/10

2010-10-27T10:47:00.001+01:00

Yes, road running again.
This year 12,000 people entered the Birmingham Half Marathon.

I've now run all three of these now to be annual events. I entered to support Mrs Lightning AKA "The Panther". I really don't like road running. Especially round the dull roads of Birmingham. At the start of the race loads of people were wearing jumpers that they discarded at the side of the road. Water stations all along the route with thousands of plastic bottles and gels packets also discarded at the side of the road for someone else to clear up. All very different to the average fell race.
Not much good to say about the race. Only that I was a bit faster than last year.

Bring on the next cold wet muddy misty mountain race.

Wrekin Training Run 21/10/10

2010-10-21T20:30:00.003+01:00

Just got to the foot of the Wrekin in time to leg it up and down before it went dark. 30 mins.

I must get myself a new head torch. I didn't do much night running last year and tonight I remembered how much I enjoyed it two years ago.

Lake Vyrnwy Training Run 17/10/10

2010-10-18T20:56:00.003+01:00

A trip over to lake Vyrnwy in Wales to help the Panther with her preparation for the Birmingham Half Marathon next weekend.

It was ideal preparation. 12 miles round the lake with no climbing or descending. I generally don't like road running but with such nice scenery it wasn't too much effort to plod round. With the pace we had on the way round the Panther looks good to equal her time of two years ago. I'm not sure whether I'll plod round with her on the day or run it as fast as I can just to see what I can do it in.
photo taken on a previous visit
After the run we popped in Lake Vyrnwy Hotel for a chilax in the steam room and Jacuzzi to aid with the recovery of the leg muscles.
We finished off the visit with a pint and a meal in much acclaimed restaurant. I think this is my favorite hotel restaurant combination ever.

Breidon Hill Fell Race 10/10/10

2010-10-12T21:56:00.005+01:00

AM 7 miles 2300 feet.

I missed out on this race last year due to being committed to running the Birmingham Half Marathon. This year, despite running the Langdale Horse shoe the day before, I was determined to run this race again.
So, with stiff legs and back I set off at a slow pace with the intention of jogging round. It was a bit of an effort to start with, but, halfway round I started to feel more energetic and picked the pace up a bit.
I finished within 30 seconds of my previous time 2 years earlier.
Glad I did the race. It was a good chance to catch up with the Shropshire lot.

Great photos from Alastairs excellent fell running pictures site

Next year I won't be doing Langdale so should be able to give it a better go .

Langdale Horseshoe Fell Race 9/10/10

2010-10-12T21:11:00.004+01:00

AL 14 miles 4000 feet.
My second run of this race. Last year the weather a bit on the misty side so navigation, because I didn't know the area, was a of a problem. I was lucky to tag along with someone who did know the route so got away with following MG round and not getting lost.

This year I knew where I was going and the weather was forecast to be good. I really wanted to break 4 hours this time (4:05 last year).
Started off at a reasonable pace and continued plodding round. Navigation was not a problem and I was looking good to break 4 hours. It came close though. Going up the last mountain, Pike of Blisco, I started to flake. I started going down the other side towards the finish, which, for me, should have been a fast descent and a chance to catch a few people I had no energy left. I let a few people pass me and didn't care. I even started not to care about breaking four hours.

10 yards from the finish I just manage a pose for the camera

In the end I came in in 3:55 but I felt as if I were ready to collapse. It nearly killed me. I must have got some thing wrong with nutrition and sleep.

After wolfing a load of food and having a nap in the car I felt right as rain (apart from the back) and ready for the next days race.

30 min jog and weights 6/10/10

2010-10-06T19:39:00.003+01:00

Pretty much as the tittle says.

With the Langdale Horseshoe fell race coming up on Saturday I didn't want to do too much legs wise. Just keep them ticking over, so, 30 minute jog round the lanes.
Then the usual upper body weights session:
chest press
chest flys'
triceps/biceps
upright rows
pull downs
very light seated rows (due back)

Arenig Fawr Fell Race 3/10/10

2010-10-04T21:52:00.004+01:00

AM 6.7 1900 race website

This is my second run of this race. It was touch and go whether I was going to make it. My back was still (and is still) hurting and I was at a friends gig the night before. But, I dragged myself out of bed and got there just in time to register.
route
It's organised by the legend that is Yiannis Tridimas and it has the finest array of soup and cakes I have ever seen at any race. That alone should be enough of a reason to attend.
photo from Alastair's site
It is also a really good race route in an under used part of the world. It had rained heavily in the days leading up to the race so was very boggy and slippery in places. Even with the new xtalon 190's I still ended up knees and elbows deep in the bog on a couple of occasions.
In the end I came in a whole two seconds faster than last year so I must be getting better ;-)
Really glad I attended the race again and have already put it in the calender for next year.

Wrekin Training Run 1/9/10

2010-10-01T18:23:00.003+01:00

1:20
Reluctantly stopped of at the Wrekin on my way home from work.
Up and over little hill from the south west side and continued up to the summit. I didn't really feel up for it, had a few seconds break at the top of little and power walked a lot of the rest of the climb. I was surprised to get to the top in 21 minutes. From there I took the route of the Wrekin Wrecker Fell Race down the North side and continued on the route back up past halfway house and to the summit again. By this time I was getting into it so rather than take the direct line to the truck I zig zaged my way back to increase the time out. Really glad I stopped off.

I finally got to try my new trainers, Inov8 xtalon190. Not ideal for the Wrekin's trails but they were nice and light with good grip. I doubt they'll last very long being "race" shoes, so, I'll save them for really grassy type races.

Weights 29/9/10

2010-09-29T10:58:00.002+01:00

Upper body strength maintenance.
The usual:
Chest press 3 sets 10,8,6 reps increasing weight
Chest flys 3 sets 10,8,6 reps increasing weight
Triceps extensions 3x10 sets increasing weight
upright rows 3x10 increasing weight
Lat pull downs 3x10 relatively low weight
Seated row 3x10 low weight due to back problems

Three weeks since I did any weights but I still feel quite strong. Not too much effort to push out 6 reps of 100k on the chest press.

Hinstock 5k Race (road)

2010-09-27T10:03:00.007+01:00

After some light jogging up and around the Wrekin on Thursday night, 90 minutes, I knew my back still wasn't able to cope with too much abuse.

So I had my excuses ready when the Panther and I hobbled down to the village hall to register. It was there I saw a Chris, fellow villager, in a Newport Running Club vest. I had no idea he was a runner (well road runner if that counts). And, a road runner of some note. Bugger ! first local was now even more unlikely. Oh well.....
90 runners gathered outside the Falcon Inn for the organiser to warn us about some slippy parts of the course (maybe the road runner will take a fall)? and inform us the course is actually "a bit" further than 5k. Then Lord Morris counts us down and blows the horn that starts the race. I start off tentatively to see what the back feels like. I still hurts, even after taking MattR's advice of brufen brufen brufen, but it's only for 20 minutes or so, so, I plod on. Ahead I can see the lead pack pulling away. And, with it, villager Chris. After them were a second group which I try to keep up with. I pass the supportive marshals and some relatives that popped over to see us. Now in about 25th position I seem to be getting used to the back pain so decide to pick up the pace and try and reel in some runners. It takes some time but slowly I bring them in. Still a good way behind the lead pack and no chance of catching them I somehow manage to start pulling away from the rest of the runners behind with only the occasional challenge from another local (young lad). With about a mile to go I reach the "slippy bit" and there is no sign of any fallen local runners. With no chance of local winner there is now only pride to fight for. With 800 meters left I look round to see a group of five club runners bearing down on me. YOU WILL NOT PASS I think to myself and put on a bit more speed. Last 100 meters and there's now only one challenger on my shoulder. We both put on a sprint finish as we round the corner towards the village hall car park and the finish line. I hold him off.
In the end I came in 12th overall and second local. I'm pleased with 12th out of 90. Much better than I usually do at fell races. Maybe I should start doing more road runs ?.........Naa
The good news is, I found out talking to him afterwards, Chris is moving out of the village in a few weeks. He will be sorely missed. But not by me next year ;-) I just have to make sure I can stay ahead of young lad. Unless something were to happen to him leading up to next years race ?
Wohahahaha ! Wohahahahah ! Wohahahahahahahah

Injury before the biggest event of the year !

2010-09-23T20:44:00.002+01:00

Whilst in the process of doing nothing, other than, lying on the settee with a slight sore head on Sunday, I somehow injured my lower back. AGAIN !
For some daft reason I thought 75 minutes of kickboxing on Monday would be a good idea. It wasn't. Only made the problem worse. So I have been unable to train for the rest of the week.
This is really annoying especially because it's my villages annual fun run and 5k race this weekend http://www.funrun.hinstock.com/ . Last year I was just 4 seconds behind the guy that won first local, so, this year I was hoping to take the tittle. I will run but am not hoping for a great time.
Next year it will be mine ! Wohahahahahah wohahahahaha

Catch up

2010-09-20T09:37:00.002+01:00

Kickboxing 13/9/10
75 minutes sparing and circuit training. Very difficult after running the Peris two days earlier.

Wrekin training run 15/9/10
Quick blast up. Started slowly and reluctantly but felt strong on the second half of the climb. Jogged down then around the other side. About 1 hour all together.

Road run 16/9/10
With the Panther to help prepare her for the Birmingham half marathon in 5 weeks. It was only supposed to be a shortish one as there wasn't much day light left. In the end though, after several wrong turns, we ended up doing 9 miles. Doh ! It was well and truly night by the time we got back. On the plus side though it looks like she maybe on target to break 2 hours in five weeks.

Trail run with some sprints thrown in 18/9/10
Away for the weekend but managed to squeeze in a 60 minute trail run with the Panther. Nice and light for the trail run but finished off with some hill sprints.

Peris Horseshoe 11/9/10

2010-09-14T12:59:00.013+01:00

AL 17.5 miles 8500 feet. A race of epic proportions.

The longest race I have done to date and a truly inspired route. Starting in Llamberis with a steep climb through the slate quarry and beyond up to Elidir Fawr check point 1. Scramble over a load of slippy rocks "find" then follow a trail around to Y Garn (2). Down then UP Glyder Fawr (3)then try and find a good route down to Pen-Y-pass (4) the half way point and end of the line for the "halfers". 9 miles 4500 feet. Avoid the temptation to get on the bus back to Llamberis, cross the road and start up the miners track before cutting off left and climbing up to Lliwedd (5). Then there's the down and up to Snowdon (6)before going down the Snowdon rangers path to the foot of the last climb, Moel Cynghorion (7). A quad busting descent down to the last check point (8) then if there's any energy left a run through the woods towards the Vic and the finish.

After 8300 feet of climbing I have to stop for a rest

This is one of the hardest races in the calender and in my opinion, with only 60ish runners entering, vastly under attended.

Last year Methuselah and I did the half Peris. A race comparable with Ben Nevis in terms of distance and climb and no easy race in it self. At the end of that race, as the half Perisers, we weren't deemed to have worked hard enough, to be awarded a slate coaster. The full Perisers were. So it was then that I decided I would do the full Peris route this year and get my hands on a coaster. Thankfully Methuselah agreed to come along for the ride.

Photo from Fellrunning Pictures check point 8

To ensure we made the cut off time, at the halfway point, we decided to take the early start option. This meant starting with the halfers 30 minutes before the serious full Perisers were released. Even before check point (2) the two leaders had past us. Incredible. It turned out we didn't need the early start as we would have got there before the cut off anyway, but, we seriously slowed on the second half so I'm glad we went early as not to have the marshals waiting around in crappy weather for us to turn up. Worse still, all the jelly babies they were giving out may have gone by the time we got there.

Well earned Peris mugs (not coasters this year)

8 people didn't make the cut off and 3 people did not finish. In the end we came in a little under 6 hours. We weren't last but weren't far off. I'll put this down to the seriousness of the competitors that take part in a race like this. Definitely not for the faint hearted. As one of the halfers said to me on the way round. He ran the full a couple of years earlier and collapsed on the second half. He got carried off the mountain.

A race of epic proportions.

Incidentally. Had we have done the half this year, with my time at Pen-Y-pass, I would have finished in the top half ;-)

Weights 8/9/10

2010-09-12T18:44:00.000+01:00

Quick upper body weights session. 30 minutes.

Kickboxing 6/9/10

2010-09-12T16:22:00.002+01:00

75 minutes of sparing and circuit training.

Probably not the best idea to train two days after the Ben Nevis Race but we'd missed a session the previous week due to the bank holiday. Enjoyable session but it took its toll on my quads.

Ben Nevis Race

2010-09-07T19:49:00.005+01:00

AM 10 miles 4406 feet. Britain's highest mountain.
A bit flashy I know, but, leading up to the race it was the thought of the possible 10 hour plus drive up the M6 on a Friday afternoon that was putting me off. So, I had the offer of using a friends plane and my running buddie Methuselah had offered to go halves on the fuel. "Ok then. Lets fly up".
A classic. 1969 Bellanca Viking. The only one in the UK and our transport to Oban airfield.
A day at the office for me, although I'm usually getting paid to do that sort of stuff(lucky bugger), but a novelty for Methuselah.

It was 1 hour 50 minutes later we touched down on the runway in Oban. Hire car was already waiting and a short time after we drove into Fort William feeling fresh and ready for some lunch. If you have the money, which I don't, it's the only way to travel.

Next day was the race. We booked in early and so had time to wander round Fort William for a while before heading back to prepare for the race.
pre race team pose

The usual dilemmas as to which tshirt, shorts and trainers to wear. Then to the start where all 481 runners were serenaded to start line by the bagpipers.

Started with a circuit of the playing field to wave at the spectators then onto the road for a short section. A path takes you around a hill and slowly uphill towards the foot of the Ben.

The climbing then continues up the Ben to the halfway up point and the first cut off, which we made by a good ten minutes. Then, when the tourist path starts to zig zag up the mountain, we cut off left and went the direct route to the top. This is a real slog but you've just got to get your head down and get on with it. A while into this climb is when the front runners start coming down past us. Incredible athletes these people are.

Towards the top it levels out a bit so you can start running again to the summit. Hand your tag in, turn round and head back. The only difference going back is that, at the halfway point

everyone takes a short cut down a ridiculously steep grassy bank to get back onto the path. At this stage my quads just started collapsing underneath me and I spent almost as much time on my back side as on my legs.

If I do the race again I may consider going back via the path. Although further and maybe longer in time at least I would still have some thing left in may legs for the remainder of the race.

With wobbly legs we continue down the path, which is still quite steep, towards the road and the final slog back towards the field and the finish line.

After 10 minutes getting my breath we go in search of recovery food . Which I find in a tent in the form of cake, lots of cake ;-)

And beer !

Then a soak in the river. Bracing !

before going back to the B&B to get changed then go out in search for more "recovery" food.

"juzt one more for the road. Hicup"

I only really wanted to do the Ben Nevis race to tick a box and say that I'd done it. And, the route is nothing special, but, the race itself had something, I can't explain, that makes me want to go back again next year.

Anyone fancy chipping in for some aviation fuel ?

Last run before Ben Nevis

2010-09-01T14:53:00.001+01:00

I wanted to go for a run but nothing too strenuous as we are running the Ben Nevis Race on Saturday.

I popped down to the Wrekin and had a quick blast up to the top. I thought I'd do this bit as fast as I could as the last few times I've been there I had been running for endurance rather than speed and wondered what I could do it in. 16:58. I was pleased with the time. Only 20 seconds slower than my best ever time.
After that I slowed it right down. Jogging down the opposite side and around the southern side trying to get my technique right.

In total I was out for just over an hour. Really pleasant trail run on a nice summers day. Probably not many of those left this year.

5k trail/road run. Weigthts 30/8/10

2010-08-31T22:08:00.001+01:00

Quick run round the lanes followed by an upper body weights session.

Wrekin Trail Run 29/8/10

2010-08-29T15:38:00.003+01:00

To help the "Panther" with her training for the Birmingham half marathon in a couple of months I agreed to a trail run around the Wrekin. No ups or downs, just around. 60 minutes steady jogging. Hopefully I can encourage her to build up distance and speed over the next few weeks.

Ragleth Inn Fell Race 25/8/10

2010-08-26T13:02:00.003+01:00

AS 4 miles 1600 feet.
Wet, windy and a little bit slippy.
Callow hill viewed on a much nicer day
Great race and really pleased I managed to make it on time coming back from my Peris recce in Wales. This was the last in the series and I had done all the others. It was also the last race at all in Shropshire for quite some time. Good to catch up with the usual crowd before and after the race as well.
Photo from a rather wet Alastair
Starts by crossing a ford followed by a gradual climb up a track. Then leaving the track and going straight up Callow hill. Over the other side and back onto the track for another gradual climb. Next is a left turn and a very steep descent into Callow hollow, a good portion of which I spent sliding down on my backside(unintentionally), and follow the stream down the valley back to the base of Callow on the opposite side to where we started. All the way up the steep relentless climb back to the top. Retrace our earlier steps back to the finish.
Looks like I was a bit slower than last year but I'll put that down to heavy legs and the terrible weather conditions ;-)

Peris Horseshoe recce 2

2010-08-26T12:49:00.002+01:00

10 miles 4500ft ish.

After missing the turn, for the last bit of of the route, on my recce last week I decided to go back and finish the job.

It was probably a good idea as I think navigating and common sense will be lacking after 16+ miles and 7000 feet+ of climbing/descending. Although, if the weather is as good as it were yesterday, navigation should not be a problem.

Looking forward to the race even though I know it's going to be really tough.

Just about got back in time to enter the last Fell Race in the Shropshire Summer Series.

Run, Weights, Kickboxing.

2010-08-23T22:00:00.002+01:00

Friday 20/8/10. 5k road/trail run with the "Panther". Followed by an upper body weights session.

Monday 23/8/10. Kickboxing. Mostly circuit training and pad work. About 80 minutes.

Peris Horseshoe Recce

2010-08-18T21:05:00.005+01:00

17 miles, 7000 feet, ish.

With the Peris Horseshoe Mountain Race coming up in a few weeks and the disappointment of being timed out at Borrowdale I thought I'd better get some miles and some climbing in my legs. What better way than give the race route a recce.

I did the Half Peris last year (9 miles 4500 feet) so I was familiar with the first section. But, as most of it was in mist last year and I ended up tagging along with some local fellas, I didn't think it would do me any harm to find myself round.
zigzaggin through the quarry
It starts as it means to carry on. Brutally ! From Llanberis a 2700 ft climb through the disused quarry then continue up to Elidir Fawr. Scramble over a load of rocks then some contouring and another climb up to Foel goch. A nice fast descent than another climb up Y garn. Another fast descent before a real slog up to Glyder Fawr. After that try and find a good line of Glyder down the Pen Y pass car park and the finish (of the half that is). That is a mammoth race on it's own.
After that the real battle starts. A gradual climb up the miners Track with all the ill equipped tourists asking stupid questions then some relief from the tourist as you cut off the main path and head up the trail towards Y Lliwedd.

looking back towards the miners track

With tired legs this is really difficult and towards the top it's so steep you're using hands and legs to pull yourself up.

hand and leg stuff

Next is a series of ups and downs (mainly ups) up to the summit of Snowdon. Snowdon behind the cloud

Again, the last couple of hundred feet is hands and leg stuff.

view across to Y-Lliwedd taken on another occasion

Once at the top you are reunited with the masses. A lot of whom have gone up on the train and get in the way even more than the walkers. Start going down the Llamberis path for a few hundred metres and look out for a left turn taking you down the Snowdon Ranger Path. I missed this turn and continued down the Llamberis path. By the time I'd realised I couldn't muster the energy to drag myself back up to take the correct route so continued the 4.5 mile down to where I started. I should have gone down to the foot of Moel Cynghorion for the last climb and then down the very steep grassy section which takes you to a path leading back into Llamberis.

I am now aware of the enormity of the task ahead. This must be one of the hardest most technical races on the calender. I can't wait.

Ponderosa Fell Race 11/8/10

2010-08-17T21:36:00.003+01:00

BS 4 miles 951 feet.

My second run of this race. It's slightly unusual in that it starts at the top of a valley (near the Ponderosa cafe, Horseshoe pass Llangollen). Winds up a path to the top of a nearby hill then starts flowing it's way, speedily, down to the bottom of the valley. After that there's a slog back up the valley to the finish. I think it's the only race I've done that finishes with an up hill.

I started right at the back. I mean last. I don't know why. Maybe I was worried about my legs after Borrowdale and kickboxing in the previous few days and I didn't want to get in any ones way. Maybe a bit of a daft decision as I spent the whole race trying to get past people. Never mind, I was pleased with the result. I started last out of 118 runners and finished 72nd. I also knocked 2 minutes of last years time ! Woohoo. Great race and I really enjoy the fast descents.

kickboxing 9/8/10

2010-08-17T21:30:00.003+01:00

1:30
Mostly sparing with some random exercises thrown in.

Surprisingly my legs didn't feel too bad after the Borrowdale race which suggests I could have tried much harder in the race. After the Snowdon race I couldn't physically do kickboxing or anything physical for a few days.

Borrowdale Fell Race 7/8/10

2010-08-09T22:10:00.008+01:00

AL 17 miles 6700 feet.
Or that's what it would have been if I'd have finished.

For a change I had a really healthy week leading up to the race. No booze and healthy eating. I trained a few times but nothing too strenuous. I even lost a bit of weight.

collecting my number
Because Methuselah and I had never done a race of this length our plan was to start relatively slowly and pace ourselves for the first three hills and save some energy for the last two. But not so slowly we wouldn't make the cut off (Honister 14miles 4.5 hours). Or that was the plan. going up Bessyboot
Unfortunately it didn't work out quite to plan.
When the race started we jogged out at a reasonable pace but straight away I felt as it I didn't have enough energy. I'm never quick going up hills but I found the first hill, Bessyboot (check point 1), even more of a struggle than usual. Then it seemed a real battle just to keep up with the stragglers across the top and up a gradual climb to Allen Crags and check point 2.
We agreed before hand that we would need some food to get round and had decided that would be after 2 hours. 1:50 into the race I decided I couldn't wait the extra 10 minutes and shoved a GIANT size snickers bar down me.
Whilst I'd been going through a bit of a mental battle Methusela had been jogging ahead, filling the joint water bottle up from streams and patiently waiting for me to turn up to rehydrate me.
As we ascended towards Scarfell Pike the weather closed in a bit and we got separated. I think I took a poor line at one stage which probably cost me a couple of minutes and a few places as, frustratingly, some of the few people I'd passed ended up ahead of me. I managed to hook up with Methuselah just before Broad Crag and we started the, now relatively short climb, up Scafell Pike together. By now the Snickers had kicked in and I started to feel more normal and found the climb up Scafell Pike to check point 3 much easier. So it seemed that I'd been lacking energy due to a shortage of fuel.
going up Great Gable
The run down to the base of Great gable was pleasant enough and we thought we had enough
time in hand to make the cut off. Going up Great Gable check point 4 was hard but you just had to get your head down and get it done.
Coming off Gable was easy enough and all we had left to navigate was our way over Brandreth, Grey Knotts and down to Honister. I don't think we took a bad line at this stage but it was taking us longer than expected to cover the distance. On the run down to Honister it became apparent we wouldn't make the cut off. I got there 4 minutes too late.
running in at Honister
I had a mixture of disappointment, at not making the cut off, and relief, at not having to continue.
It really hadn't been a good race for me from the start. A lack of energy and when I usually make up time going down hill they were all a bit too steep to really let go. After the race I was really peed off. And, a few days later, I still am. It has however given me some determination to loose some weight. I think it's the only way I'm going to be able to do these longer races with real intent.
I will go back next year to finish the race.

Wrekin slow run 4/8/10

2010-08-04T17:44:00.002+01:00

2:20

Up and over the Ercal, down the road past the hotel, up the steepest part of the Wrekin, up to the summit, down the other side, up and over little hill, round the side of the Wrekin, back up to the summit, retraced my steps towards the Ercal missing out the short cut, up and over Ercal again and back to the truck. All on no breakfast.
Probably last bit of running before the Borrowdale Fell Race this Saturday.

Kickboxing / Weights

2010-08-04T09:48:00.002+01:00

Monday 2/8/10
Down to the dojo in Kidderminster. 70 mins total. Circuit training and sparing.
Tuesday 3/8/10
Upper body weight session. 40 minutes.

Green Green Grass Fell Race 28/7/10

2010-07-29T09:09:00.003+01:00

AS 5 miles 1500 feet.

My second run of this race, but, this year the course was a different route.
Registration was at the Golden Lion Inn, Llangynhafal, Denbighshire. From registration there's a bit of an uphill slog just to get to the start.
On the way upAlistairs Fell Running Pictures
Starts with a steep uphill section then the incline reduces for a while before steepening again for the ascent of Moel Famau. Then a nice fast descent before cutting across another hill through some waist high bracken (or did I just go the hard way). Next another couple of climbs before the final fast descent.

last hill

I enjoyed the race, even with stiff legs from Snowdon, and prefered the new route. I only lost a couple of places going up, that was because I took a poor route up one section, and the fast descent suited me. I learnt after wards that quite a few of the lead runners went the wrong way so I may have artificially been boosted up the rankings.

Snowdon Race

2010-07-26T08:21:00.010+01:00

Back to Llamberis for my second run of this, the 35th, Snowdon Race. AM 10 miles 3300 feet.

A popular race with 500 entrants from around the globe running. And, particular excitement as this year Kenyan runner Wilson Chemweno was expected to turn up and have a go at Kenny Stuarts 1985 record. They'd even dragged Kenny down from Cumbria to start the race.

As you can see from the promo video it has the feel of a "big" race. We all wore timing chips, got a free tshirt and the event was even being televised by Welsh TV channel S4C. Also like a big race there were plenty of spectators around to give support.

The route itself starts from Padarn park with a shortish road section before picking up the well trodden Llamberis path all the way to the summit. As it's a public footpath and it's the highest peak in Wales the path is littered with walkers especially towards the top where Snowdon ranger, Pyg and Miners tracks merge with the race route. Most of the walkers try and stay out of the way, some of them don't. Most of the walkers are wrapped up in layers of waterproofing and have been battling the elements for hours to get to the top. They tend to have slightly confused looks on their faces as we run past in vest and shorts. Then there's other runners returning from the summit, whose wobbly legs haven't quite got used to running downhill after going up hill for 5 miles, so it makes for an interesting obstacle course towards the top. The last sting going up is the 10 or so steps up to the cairn. They seem unfeasibly large. Then follow the same route back, with wobbly legs, trying not to bump into any runners coming up.

Alistairs Fellrunning Pictures
The weather wasn't as nice as last year. Drizzle at the start and getting progressively worse the higher up you went. Still, I was ok in shorts and vest for the most part and only have about 10 minutes of discomfort towards the top so didn't bother getting my water proofs out. I didn't have any great expectations for my race. Just so long as I came in at around the same time as last year. I started right at the back, which was probably a bit of a mistake, then spent the first few minutes trying to get past people. I didn't really loose that many places going up but the people I'd been with did start to pull away from me towards the top. It felt like I had quite a good run down and I went past 59 other runners. I even managed a sprint in the last 50 yards to over take two runners having their own battle. In the end I was just over a minute and a half slower than last year but happy with the result. My running buddy Methuselah had less of a good time taking a tumble on the way down and stoically hobbled the rest of the descent to cross the line and finish the race. Others would have given up and been happy with a DNF. I don't know why but there seems to be more tumbles on this race than any other that I do. As well as Methuselah several other experienced fell runners tumbled on the way down including another friend Dylan. He got put on the train, with two other injured runners, by the medics.

I enjoyed the race. It was very well organised and I will probably try to get in again next year.

As for Wison Chemweno and Kenny's record ?

No where near ! He had a reasonable run up but lost 6 places on the way down. Asked after wards if he would return next year he said "Probably not. I hate the downhill". So I guess Kenny's record is safe for a while longer.

Hill Sprints and Jog 22/7/10

2010-07-22T16:05:00.005+01:00

10 min warm up jog up and over little hill (wrekin). Then 6 x sprint up, walk down and start the next one straight away. First one 20 secs but by the last one I was covering the same distance in 25 secs. Finished off with a slow jog back to the truck.

Looking forward to the Snowdon International Race on Saturday.

Cycle/Swim/Cycle

2010-07-21T19:54:00.002+01:00

After being inspired by others I thought I would fix the puncher on the bike (5 months overdue) and ride up to the local baths for a leisurely swim. 6 miles on the road and 40 minutes swimming. Nice and easy so far.
Then I thought, nice day I'll cycle back via the canal I've been meaning to explore since moving into the area just over a year ago. Very nice to start off with, sun, flowers, well kept toe path........ but, the further out of the town the worse it got. The sun was replaced by a black rain baring cloud(which I didn't mind too much) flowers were replaced by nettles (which were ok to start with) and the well kept toe path was replaced with a crumbling muddy slippy obstacle course that my Inov8 mudclaw fell shoes would have struggled with. At one point the front wheel slipped and I had a choice of falling the canal or into the stingers. I aimed for the stingers. Ooooww
5 minutes later the path improved, the weather brightened as I cycled back towards civilisation.
I got some funny looks as I went past a beer garden. People sitting outside in the sun sipping wine while I looked like I'd just cycled to hell and back via the trenches covered in mud, blood and a funny rash.
I will try not to get inspired by other people in the future ;-)

Kickboxing/weights

2010-07-21T08:45:00.004+01:00

Monday 19th/7/10
1:30 Kickboxing combined circuit training, pad work and sparing. Very hard.

Tuesday 20th
Upper body weights session.
Chest press
Fly
Triceps/biceps
Upright row/shrugs
Lateral pull down
Seated row
Back to my old routine of 10/8/6 reps for each group. 6 being on max weight. Also back to usual strength.

Wrekin slow run 18/7/10

2010-07-18T12:54:00.005+01:00

2:10 Met up with Methuselah for a very slow jog around the Wrekin to try and get used to running for longer periods of time without going flat out and getting completely knackered. He'd already done 30 odd minutes before I turned up. Feels a bit strange running slower than I can. I keep wanting to go faster.

Stiperstones Fell Race 14/7/10

2010-07-14T16:40:00.008+01:00

AS 3.2 miles 800ft (I think it's a bit more than 800ft).
5th race in the Shropshire summer series.

My third run of this race, but, this year it was run in the opposite direction to the last two years. I think maybe because some new steps had been put in where we usually run down. I guess it could have been dangerous legging it down those.
I started Ok but as usual I lost a few places going up the hills. And, as usual I went past a few people on the way down with an added bonus of some people going the wrong way on the last descent. They followed the path instead of cutting across though the bracken. I couldn't however keep up with RichardP. Again he seemed to be storming up the hills disappearing into the distance. He's having a fantastic year.
Photo from Alistairs Fell Running Pictures just before the cheeky short cut. It actually looks as if I'm going quite fast on this one.
I enjoyed the race. Even the torrential rain on the way round and at the end was nice.

Wrekin Training Run 13/7/10

2010-07-13T19:42:00.003+01:00

Nothing too strenuous as Stiperstones Fell Race is tomorrow.
Up the Wrekin from Wellington car park. Over the top and down the opposite side. Over little hill then back round the northern side.
Out for about an hour.

Kickboxing 12/7/10

2010-07-13T19:29:00.003+01:00

1:30
Double session last night. Warm up, load of sparing then finished off with a few rounds of circuit training. Knackered by the end.

Skiddaw Fell Race 4/7/10

2010-07-05T17:40:00.011+01:00

AM 9 miles 2700ft.
A long drive up to the Lakes for this my third run of Skiddaw Fell Race. I met up with Methuselah(who was staying in the lakes for a few days) before the race. And, also, briefly saw some of the Shropshire elite runners, that had also made the trip up, at the start line. These included fellow blogger Jon Bowie of Trailsfellstrophies and Steven Cale current Shropshire hill running champ who I'd bumped into a few days earlier on the Wrekin (see two posts bellow).
The previous two years the weather had been ridiculously hot so I was hoping it would be a bit cooler this year. Umm, be careful what you wish for. The forecast this year was for heavy rain and winds on the peaks of up to 60mph. Which was probably accurate. As a result the marshals decided to shorten the race and not do the final push up to the summit. This reduced the climb by about 400ft and distance of about 1.3 miles. For me, due to my legs usually being shot by that stage, it probably reduced my time by almost 20 minutes. So it was a cheats PB for me that I will probably never better again.
Apart from the weather being a bit miserable the temperature suited me and I seemed to be making alright progress up Jenkin hill when Steven Cale came blasting past me on his way down. At that stage I didn't know the race had been shortened and noted he went past me at an earlier stage to the winner of last years race Ricky Lightfoot. Either I was going a lot slower than the previous year or he was going really really fast, albeit he had missed the short cut at the pile of stones. A few seconds later Jon Bowie flew past and went off the path at the correct place next to the stones. A possibility for him to go past Steve Cale ? Well, it was very "claggy" at that point and one can see how it might have been possible to miss the flags guiding the way across the grass back to the path a couple of hundred feet bellow and go off in completely the wrong direction. So on that occasion Jon missed his chance to get past Steven and has been much ribbed about the navigational error on the FRA Forum ;-)
Later on Dylan from Wales past me with an enthusiastic "HELLO JOHN" and also DazH of Laidbackfellrunner fame. I still couldn't work out how come so many people were so far ahead of me, even when people started shouting something about a gate. It was only when I saw Methuselah come past me (he'd not been that far ahead for most of the race) that I realised we were being turned early "at the gate". I enjoyed the run back down and passed about 10 people on the return route ,via the short cut, back down to Fitz Park and the finish line.
the winner

Steven Cale won the race in a little under an hour. I'm sure the jog with me a few days earlier must have helped ;-)

Although the drive up to the lakes is a long one, I think I'll go back again next year. I do like the descent and actually going past people, for a change, is very satisfying.

5k road run 30/6/10

2010-07-05T17:37:00.002+01:00

Nice and gentle run round the block with Mrs Lightning. Wore the vibrams to try and get my technique right.

Training run with Shropshire hill running champ

2010-06-30T22:18:00.005+01:00

Well.......not really. I was driving past the Wrekin and had my kit in the truck with me. Decided to go for a quick blast (I thought blast) from wellington car park to the top and back again. Two thirds of the way up I heard foot steps behind me. Who could possibly be catching me up ? (well, actually, lots of people could have been catching me up). Friendly voice says "Hello, I've read your blog". Steven Cale of Shrewsbury athletic club and current local hill running champion jogs up beside me. So, I'm blasting up the Wrekin puffing and panting and Steven says he's out to stretch his legs before work. He kindly slows down to give me a chance to keep up then engages me in conversation, which, I find difficult with all the puffing and panting I'm doing. Easy to see why he leads the races and I'm somewhere way behind. He looked like he was running at 50% while I was more like 90%. Luckily we were nearly at the top and once we turned round and started running back I found conversation a little easier. Once at the bottom Steven continued his run back to work and I fell into my truck. It was nice to meet you Steven. I wish you all the luck defending your tittle this year.

Two and a half hours later I found myself driving back past the Wrekin and I still had my running stuff on. What the hell. I ran it again ! No companion this time but the temperature had dropped and the run was most pleasant.

Kickboxing 28/6/10

2010-06-30T22:17:00.003+01:00

Two sessions of sparing. 1:30 all together. Hot and tired by the end.

Pontesbury Fell Race 23/6/10

2010-06-24T08:21:00.007+01:00

AS 3 miles 1160 ft. Race 4 in the Shropshire Summer Series.
My second run of this race.

Once round the playing fields, up the road for a couple of hundred yards then down the track to the start of the steep climb through the wooded section. At the top of the woods, over a style and a right turn down another section of the hill. Then a very steep section up the flank of the hill towards the top. With jelly like legs a stumble accross the ridge and shallow climb to the summit. Then a nice fast descent back towards the woods, over the style and retrace our steps through the woods and back to the playing fields.
Alastair from Fell Running Pictures ,whilst fighting illness, climbed the hill to take this and many other great photos. Keep taking the tablets mate ;-)
This year the route at the top was reversed from last year due to some rabbit holes at the bottom of the steep hill. Better to get your foot stuck in one at slow uphill speed rather than fast downhill.

I was 2 mins faster this year, but, due to the change in route I don't know whether there was real progress. I think there was.

Nice to see everyone again and I look forward to the next run in the series. Stiperstones.

Wrekin Training Run 22/6/10

2010-06-22T21:27:00.002+01:00

1:55 mins.
Started on the south west side. Up and over little hill then continued up to Wrekin summit and down the opposite side. A short road section took me to Laurence hill then along to the Ercall. Down the other side towards the motorway before turning back and following a similar route back.
View from the Ercall looking back towards the Wrekin

Nice day to be out but a little too hot for running.

Kickboxing 21/6/10

2010-06-22T21:04:00.001+01:00

Far too hot in the dojo again. Just about squeezed out 50 mins of sparing.

Rodney's Pillar Hill Race 16/6/10

2010-06-17T15:07:00.006+01:00

AS 3.9 miles 950 ft.
Fell Running Pictures
Nice race for me this was. Nice steady climb to Rodney's monument, nothing too steep and a nice fast descent back to the village hall. My second run of this race and I desperately tried to keep up with RichP but he beat me to the top by about 40 secs and once he gets going down hill it's very difficult to catch him. Well done Richard, makes up for your nav error at Foel Fras ;-) At least I managed to knock more than 3 mins off last years time, so , I was pleased with my efforts.
Good to see all the usual smiley faces. Only sorry I won't be able to make next weeks Pontesbury race.

Kickboxing & weights 14/6/10

2010-06-17T09:07:00.003+01:00

50 mins sparing in a very hot and humid Dojo. James is training for a fight night. Looking good and punching hard.

After I'd got home I didn't feel as though I'd trained hard enough so put in a 30 min upper body weight session. Felt like I was getting stronger again ;-)

Foel Fras Fell Race 12/6/10

2010-06-14T14:04:00.006+01:00

AL 12 miles 3100 ft.

photo from Alistair
A trip up to north Wales for this race. Registration was at Hen Felin community centre
http://www.abergwyngregyn.org.uk/ and the start was just outside on the road.
Started with a steady uphill road section for about a mile to a car park. Then off road onto track and another steady climb for about 4/5 miles and the top of Bwlch y Gwryd. A short fast downhill section before resuming the climb up to Foel Fras. Along the ridge to Garnedd Uchaf and check point 1. Then a few miles of steady downhill before the last climb up Moel Wnion. Finally the steepish descent back into the village and the finish line.
I enjoyed the race. None of the climbs were very steep and most of the route was runnable for me. And, apart from the last bit, where my legs had had enough, the downhills were nice and fast. The check point was in the mist and at that point I was pretty much on my own so I had to get the compass out to make sure I was running in the right direction off the mountain. It was very satisfying to break cloud and see I had taken the right route.
After the race I went back to the hotel Mrs L and I were staying in and lounged round in the spa for an hour before going to the bar for a couple of beers. Great weekend.

Kickboxing 7/6/10

2010-06-10T10:50:00.002+01:00

60 minutes hard sparing.
Very hot in the dojo. We could do with some extractor fans for the hot weather.

Weights 6/6/10

2010-06-07T22:57:00.002+01:00

Upper body weights session. I haven't done much weights over the last few months in a bid to loose a bit of upper body weight to help with my running. The weights I have done have been more reps with less weight. I had a go at going back to my old routine finishing off with 6 reps on maximum weight. Not surprisingly I have lost some strength/muscle. More surprising is how, even though I set out to achieve this, I was disappointed by not being able to lift as much weight. So to hell with loosing upper body strength. I'm going to go back on my old routine.

Ercal Wrekin training run 5/6/10

2010-06-05T15:38:00.002+01:00

A nice slow run with Methuselah. Just over 6 miles and 1500ft ish of climb.
Started on the north east side of the Ercal. Up and over then along the road to the foot of the Wrekin. Up and over the Wrekin down to, then up, little hill. From there a nice steady jog round the south side of the Wrekin and back to the Ercal. Not much energy left so it was a walk up to the top of the Ercal then jog down back to the truck.
Mostly very slow but trying to put on some speed up some of the hills.

5k Jogg 3/6/10

2010-06-04T08:16:00.001+01:00

Nice and easy jog with Mrs L round the lanes.

Batch Bash Fell Race 2/6/10

2010-06-03T08:46:00.002+01:00

AS 3miles 1000ft.
The third race in the Shropshire summer series.
A nice evening for it. Luckily the temperature had dropped a few degrees from the afternoon and the running was quite bearable. Even photographer Alastair had a pair of shorts on. I've not seen legs like that since the 1999 world knobbly knees contest, or was it on a chicken farm ? Only joking Al, you have a fine set of pins ;-)
It was my first run of this race so I didn't really know what to expect. Luckily I was warned by GrahamS that there were three hills on route. Good job too, it seemed like we'd done three miles by the time I'd gone up the second hill. The trails in between the hills suited me as I could get up some good speed and get ahead of a few people before the next hill where I inevitably got caught up again.
I've said it before but I could really do with shedding some weight. Last year I was regularly coming within a minute of fellow runners RichardP and DaronW. Daron has lost a lot of weight himself and Richard seems to be blasting up the hills this year. They're both running really well and keep finishing way ahead of me. I really should try and keep up with them.

Shuttlingsloe Fell Race 31/5/10

2010-06-01T10:30:00.002+01:00

AS 1.9 miles 800ft.

Shuttlingsloe in the background. Up there and back again.
Methuselah joined me again for, our third, run of this race.
Part of the Wildboarclough village fate, it's a real traditional fate and race.
Starts at the oak tree, run down the field, across the river, up through the steep wooded section, back into the open, over a couple of styles up to the top and back again. Finishes when you've touched the wall back at Crag hall. We were both faster than last year but not as quick as our first run two years ago. To reward myself for the effort I then tucked into some home made cake washed down with some local beer. Great end to a fantastic weekend.

Cader Idris Race 29/5/10

2010-05-30T11:30:00.003+01:00

AM 10.5 miles 2927 ft.

Started from Dolgellau town centre with a very professional start line looking more like the start of a big city road race than the usual random start of the typical fell race. And that's how it continued for the first 2.5km, running out of the town on the road cheered on by local supporters and some bemused tourists. We then get off road onto a flat track leading to a small boggy forest that we had to run through and around the lake. A couple of fields later and we were finally at the foot of Cader Idris. From here we followed the Pony Path up to the summit. Up until the Pony Path I'd been too hot in vest and shorts but as we started the relentless climb to the top the weather started to close in and began to rain. Although a bit chilly on top it was a relief not to be running in the heat(even if it did spoil our view).

The route down was the same as the route up in reverse. As usual I managed to over take a few people on the way down and was feeling pretty good by the time I got back to the start of the Pony Path. Then though, was the flat run back through the fields and boggy forest. My legs were shot. I lost a couple of places through the woods and a couple more on the final road section through the town. I let one place go to a local hero that was chasing me down to the finish line. I reckon I could have held him off but with all the locals cheering him on I thought it would be right to let him past.
Thanks to Alistair Fell Running Pictures
Good race and I think I'll put it in the calender for next year. I like the way it starts in the town centre as it's "their" race but can't help think it would be better starting beginning of the Pony Path. The slog back to the town is a killer. I guess that's what makes it stand out as a race.

It was nice to meet up with all the usual Shropshire and Welsh faces. Also good to meet up with fellow blogger Steve from Run Forest Run and his mate Ray. Yes Steve it's a shame we were both driving, a few beers would have been nice. Might have helped numb the pain of Rays war wounds too. You will have to let me know if he does ever wright the book "comparing the abrasive nature of rocks around the country", especially if it has photos of all his research ;-)

Road Run in Vibram 5 fingers

2010-05-26T19:32:00.001+01:00

Flat run round the lanes and tracks near my house.

I've been reading a book recently, "Pose method of running", and thought I would have a slow jog to try to incorporate some of the authors methods into my running technique. Not sure how easy it will be to adapt some of Romanov's ideas into mountain running but he seems to be banging on about the same sort of stuff as many others. Basically, stop heel striking and run fore foot mid foot.
I've also bought "chi running" which I will read next. That, I'm guessing, will probably say the same thing but in a different way.

Wrekin Training Run 20/5/10

2010-05-26T18:41:00.000+01:00

Run up and over little hill. Jog around the side of the Wrekin then fast as I could up the flank to the summit. The rest of the run was a slow jog down the north east side and around the south side back to the truck. No logs on this occasion.

Kickboxing 17/5/10

2010-05-26T18:20:00.000+01:00

50 mins hard training. Circuit training and sparing.

Moel Eilio Fell Race 15/5/10

2010-05-16T11:52:00.002+01:00

AM, 8 miles, 3000ft.
Knowing what the weather can be like in Snowdon I spent the evening before studying the map and writing compass bearings on a photo copy. I didn't expect the race to be well attended with other races on in Wales and if the cloud were to come down it would be difficult just to follow the person ahead.
As it turned out the weather was absolutely gorgeous. One of those few days in Snowdon when you can see everything for miles around.
the route
The race started in a random sort of a place, at the end of a lane, just up from the Llanberis youth hostel.
start
It started with a few words from an organiser and a blast from a fog horn. A steady climb up a track for about a quarter of a mile then off road up to the summit of Meol Eilio. It was a pretty relentless undulating climb of about 1600ft. The views on the way up were breath taking. I'd been spending all my time looking to the left towards Llanberis pass and it was only when some body told me to have a look to the right I realised you could see across to Anglsea and out over the Irish sea.
Anglsea and Irish sea
Next was a 300ft drop then climb up to an unnamed peak then on to Foel Gron and continued along the ridge to Foel Goch. A steep 425ft descent down to Bwlch Maesgwm before the final ascent of about 700ft up Moel Cynghorion.
Top of Moel Eilio with Foel Gron, Foel Goch, Moel Cynghorion and Snowdon streaching out into the distance.
Then a Quad busting descent down the north west side of Moel Cynghorion towards the last check point on a path. There wasn't much left in the legs then but I was able to pass a few people on the shallow descent down the path towards the finish.
A great race in a great part of the world.

Photo from Gwynfor http://www.sportpicturescymru.co.uk/

We hardly saw any people on route. Llanberis was packed with tourists who must have been trudging up Snowdon in their droves. Seems daft that every one aims for Snowdon when there are so many quieter just a scenic places within a few miles.

Looking forward to going back in September to have a go at the Peris Horse Shoe.

Caradoc Classic 12/5/10

2010-05-12T22:53:00.002+01:00

AS 3.5 miles 880 feet. The second race ,of six, in the Shropshire Hills Summer Series.

Thanks to Alistair www.fellrunningpictures.co.uk for this photo

I've not done this race before and was glad to be able to give it a go this year. Starts with a short run to the south side of Caradoc, then, straight up to the top. As usual I lost a few places on the way up, but, because of a different route on the way down, with a slightly longer run from the base back to the finish line, I was able to pick off a couple of people on the run in. For me the weather conditions were perfect. No rain, no wind but quite cold. Great to see all the usual faces and catch up with people before and after the race (hi Jim). I'm really looking forward to the next race in the series. In the meanwhile though, I'm hoping to do Moel Eilio at the weekend.

Kickboxing 10/5/10

2010-05-11T21:36:00.001+01:00

Hard, intense session of pad work, circuit training and sparing. 60 minutes.

Wrekin Training Run 5/5/10

2010-05-05T21:23:00.001+01:00

Wrekin run in the mist and rain.
Route
Tried to push myself going up the hills and gentle jog on the flat bits. Out for about an hour and a half. Not my best run, it all seemed a bit of an effort. I could only just be bothered to carry a very small log back for the wood burner. Must try harder next time.

Wrekin, Vibram 5 fingers and log "find" 29/4

2010-04-29T22:12:00.001+01:00

Last summer, after reading a bit on the subject, I started doing a little bit of bare foot running round a field next to my home. What I'd read suggested that a lot of the injuries runners seem to get, are not the result of running, but more the result of our foot wear and the style of running that that foot wear encourages. I'd only built up to doing half an hour bare foot before summer came to an end and it was too cold to continue bare footing. I think it was enough to start me off because over the winter I tried to change my style and run as though I were bare foot. Also, I only ran in my Mudclaw 270's which are low profile without much cushioning. My running buddy Methuselah was also coming to the same conclusions as myself. While I've been waiting for Inov8 to come up with an even more minimalist shoe, but still with suitable grip for some of the more serious runs I do, Methuselah went down the Vibram 5 finger route. He had a few ups and downs on route, spending a lot of time on his back side in some of the races we did. He now seems to have adapted (with the aid of more grippy 5's). Anyway........I ended up with a pair of 5's kindly donated by Methuselah. Apart from wearing them on holiday recently I hadn't worn them. So, I decided it was time to give them a decent try.
I popped down to my local hill the Wrekin.

Started at the western end, up and over little hill, then on to Wrekin summit. A little slower than usual, I don't think it was down to the 5's but more like the extra weight I've put on recently. After reaching the top I carried on down the east side to the bottom. It's mainly stony path on that side and I could feel all the stones under foot. I must have looked a bit like an over grown fairy tip toeing down the path (lucky it was raining and there weren't many people around). After that I doubled back round the north side through the woods.

On the way back to the truck I went on a hunt for some food for the wood burner and found a modest log to haul back.

I was out for about an hour and a half. Towards the end of the run I was finding it hard to keep my weight off my heels as I think my calves were getting tired (confirmed the next day with stiff calves). And, the balls of my feet were a bit sore from all the small stones on the paths. But, apart from that, It seems as though my running style has changed over the winter to a more mid foot, fore foot strike and the lack of any more painful achillies problems seems to suggest, for me at least, the new style is working.
I think I will still mainly use my Mudclaws until Inov8 come out with something better. But, I will try to use the vibrams maybe once a month to continue to work on my technique. And now the weathers getting warmer, I'll do some more bare footing in the field.

Weights 28/4/10

2010-04-28T12:01:00.001+01:00

Quick upper body, 20 mins.
Chest press
Fly's
Triceps
Upright row
seated row
Lat pull downs
Still doing 3 sets of 20 reps on 50% max weight.

Kickboxing 26/4/10

2010-04-28T09:13:00.001+01:00

30 mins circuit training
45 mins sparing
Hard session on legs that hadn't recovered from the run on Saturday. Good fun though, and, I didn't get beaten up which is always a bonus.

Llantysilio Mountain Race 24/4/10

2010-04-24T18:38:00.002+01:00

My first run of this race. AM 6.2 miles/2100 ft
A cracking day for it. The sun was out and there was a good turn out for this race.
The route
Surprise surprise, I had had a few beers the night before so wasn't feeling really up for it when Methuselah and I turned up for this one. It started easy enough with just a steady climb to get the legs warmed up. Then though the hills started coming and, it seemed to me a least, they kept on coming. Once at the top of one hill you could see the next one, but, when you got to the foot of that one you couldn't see the top and you kept on thinking you were nearly there only to have your hopes dashed as the climb continued.
photo from Alistair http://www.fellrunningpictures.co.uk/
The lovely day was taking its tole on me as well. I felt as if I were over heating and when the breeze came it was most satisfying. Just before the last climb I could see runners running down the hill to the side and because I don't run with my glasses (either that or wish full thinking) I thought that was that was the route. I was crushed when I saw I had to run up the hill and back before I could take that turn and cruise down to the finish.
re hydrating in the Sun Inn. Great pub
When we were there Methuselah bumped into a fellow "Vibram Five Finger" wearer. It was interesting to see them interact. Almost like rare zoo animals that had been separated from their own kind all their lives. There was great excitement in the air. Anything could have happened ;-) Thank god it didn't.
Rare breeds, seldom seen together
A tough race for me, but I'll put it in my calender for next year. I need to get into longer runs, lay off the beer and loose some weight if I'm going to have any chance of doing the longer runs later in the year.

Wrekin Streak Fell Race 21/4/10

2010-04-23T00:07:00.002+01:00

My third run of this race. As this is now my local hill I was hoping this year to produce a good time.
Photo as usual from the Fell running photographer Alistair http://www.fellrunningpictures.co.uk/

For some reason though, it crept up on me so I didn't prepare for it in the manner I had hoped I would. Oh well, I was slightly faster this year, but, only by about 15 seconds. Must try harder next year.

I planted a mini, digi cami thingy on the side of a tree by the start finish line and bellow are some very short extracts from the 30 odd minutes of film. So mini is it that no body spotted it strapped to the tree, inch's from them.

The start. One competitor starts late. She did well, I remember her going past me about a third of the way up.

A short while later, the winner

A while after that, Me and M (behind the head)

Kickboxing 19,20/4/10

2010-04-22T23:53:00.002+01:00

Monday: monster sparing session 90 mins

Tuesday: lighter pad and sparing 45 mins

Wrekin Training Run 17/4/10

2010-04-18T11:04:00.001+01:00

A nice slow run round the Wrekin with Methuselah.
The morning after a bit of a party, with a slightly sore heads, M and I set off round the Wrekin.
Route
Started at the Buck a tree hotel, down the road to the path, up the path towards halfway house. Cut off just before halfway house and jogged round the south side to to the foot of the summit. Then a steep ascent up the flank to the top. Once at the top a run down the east side ,past the Panther with her camera(who was out for a walk) then continued down towards halfway house again. A left turn and continued descending towards the north side path. Then, all the way back round the Wrekin, past the flank and retraced our steps back to the hotel.
From the hotel
Down the east side