Welsh 1,000 Metre Race

The Welsh 1,000m race was used by us as a training run. It is a tough race visiting all the peaks over 1,000m high in Wales. We ran it in June, but I had failed to update the blog until now! We started with a bus journey from Llanberis to Aber on the coast about an hour away. We were deposited in a field for registration (the green tent behind us in the field) where we got our transponders. We were then sent to a corner of the field for a kit check (hold up your map and compass - thanks). Then we were off. We started with a 5 mile climb up the Carneddau. We ran the first mile or so, but as the path got steeper, we started to walk.

And the views started to open up. The skies were clear which was good for the views, but meant lots of sun cream had to be slathered on our arms, necks and faces.

There were about 6 checkpoints on the way. This was the first and Chris had to sort out a developing blister with Compeed. The marshalls had a fantastic view, which contrasted with last year when they had gale force winds and plenty of rain.

We carried on over the Carneddau to two peaks. The ground was rough small stones, with most people walking up and everybody running down with varying degrees of speed and sure-footedness.

We ran with Harry (in the middle) but we all kept a similar pace and encouraged each other through the event. This was the second of the four peaks.

We then descended for two miles off the Carneddau to the next checkpoint and then up the Glyders. The descent is hardest on the quads and with a mile down an almost dead straight tarmac track, hard on the feet too. The road can be seen in the background on the next picture

The Glyders are a frustrating 999m high, so don't count for a peak in the race, just an obstacle to get over, so another walk up the side of a Welsh mountain. There was no real path, just some trodden grass from those who had gone before. This was looking down...

...and this was looking up...

Again some great scenery opened up at the top of the Glyders, with views across to Tryfan

The race comes off the Glyders at Pen-y-Pas where there was a drink station and checkpoint. We refilled our water reservoirs and grabbed a bite of food and then ascended the Pyg track around the Snowdon horseshoe. Towards the top, we had spectacular views back into the horseshoe. It helps explain one of the reasons why we do this. It was a beautiful day. Unfortunately that brought out the tourists who seemed to take a delight in getting in our way as we tried to race up the track. It made the ascent a bit tougher, as if we needed it.

Then up to the remaining two peaks...

finishing at the top of Snowdon.

A great day and a very tough route. We finished in about 6.5 hours and enjoyed a hard earned pasty, bun and drink in the Snowdon cafe. We found out a bit about each other's running during the race - Chris is faster uphill and I am faster downhill. I also have a tendency to start too fast!

The only frustration of the day was thinking that we deserved to take the train down to the car in Llanberis. However as the train was fully booked, we had to trek the 6 miles off Snowdon, so making it a 29 mile day in the end. I'm sure it was good training.

Overall it was a fantastic event with really helpful and friendly marshalls, which makes such a difference.

The Fan Dance, 22 May 2010

My most recent run was yesterday, taking part in the Fan Dance. A race involving running from the bottom to the top of Pen-y-fan (the highest point in the Breacon Beacons) as many times as possible in 5 hours. Of course the race was taking place on the hottest weekend of the year so far, and the Breacon's don't have one leaf of shade. It made for some spectacular views though.

This picture looks up from the first trail to the top of Pen-y-Fan, the taller peak on the left. The peak to the right is Corn Du, which we go over on the way to the Fan.

On the way up, we first came to the Obelisk, where three walkers were taking a break. No break for the runners though as we carried on to the peaks. The obelisk marks the spot where Tommy Jones, aged 5, was lost in the mists of the Breacons on Jan 9th in 1900, a very sad tale. There were no mists to keep the sun off us as we toiled up the hill.

The trail carried on up and it was like a motorway, with hundreds of walkers and quite a few Special Forces wannabe's trying their hand at getting into the elite forces. I learned later that two of them were stretchered off the Breacons on drips due to dehydration.

From the top, we had a great view back down from where we came (and would have to run back down to in due course). The start/finish was down by the nearest trees in this shot.

Anyway, I made it up and down three times in the allotted 4 hours. On the other hand Jo Green, also from Nailsea Running Club went back up another two times. I ran a total of 16.5 miles, whereas he ran about 27 miles. I remain in awe at such an achievement on such a hot day. I was pretty chuffed with 4 hours, as the third placed man was 3 Hr 50 mins, so I wasn't too far off. Here we are at the finish:

The key issues for the day - hydration and energy. The key factor was keeping fluid intake up. I continue to use Nuun tablets in my drink. These things are 2cm wide tablets that dissolve in water. 1 tablet for 500ml. They contain a balanced electrolyte mixture including sodium, potassium, calcium etc, which replace the salts you lose when sweating during endurance sports. They stop you developing not only cramps, but also nastier ailments like hyponatremia (low blood sodium), which is what happens if you only drink water and your blood salts gets diluted. It leads to hallucinations and, in extremis, death. Not good for a fast time.' Today (Sunday) I then had a short recovery run through Ashton Court and got this great shot of bluebells. One for the album:

Partner Swap

Mike has been a great running partner over the past year and I have learned a lot from him. He has added a cheery face and a quick wit to some long and tough training runs over the winter. The Jurassic was also a great event where we ran together on the first day, however we also learned that our pace was some way apart and Mike's commitments made it difficult for him to fit in the training in the run up to the event. He has just had a major shoulder operation which is meaning he has to recuperate and take time out from running. He is therefore no longer going to participate in the TransAlp SPURT team.

As a result, I have been searching for a new running partner. I have now found him - Chris Baker. Chris is a mere youngster at 33, but has been running for many years. He ran the London Marathon for charity in 1999. He adds that he did so because Nostradamus said the world would end in the year 2000, so he wanted to run it before he died! He has since run a number of marathons, including the Cornwall Coast Challenge in September last year. That was three marathons in 3 days along the Cornish Coast (duh!) finishing at Lands End. He spends his week as a personal trainer for MyLife based at Redland tennis club.

We'll be getting to know each other pretty well over the coming weeks, but we're already looking happy at the end of our first 15 mile training run:

The Olympic Run

So here I am back in London, getting back into the training runs. Lots of long slow runs. Now here's a thing that you don't find out about too often. You lose more fat by running slowly than you do by running fast. sounds ridiculous, but it's true. It's due to how the metabolism of the body works at different levels of exertion. If you push very hard, you use 100% carbohydrates, which are readily available as sugars in the blood and muscle tissue. If you run slowly, which is best measured by an easy pace that lets you have a conversation with someone you're running with, then you burn much more fat. After a year of training, I now know that at that steady pace, I have moved from 70% fat burning to 100% fat burning. I'm sure that's good! It means that I can run much much further at a steady pace.

Anyway, why the Olympic run? Well today I ran form my hotel in the City of London up to the Regent's Canal (only about a mile away). Then turn South East and run along the canal towpath for a couple of miles. As you can see, it's very pretty on a Spring evening at about 18.30.

Lots of joggers and cyclists out enjoying the early evening sun. What I can't fathom is why so many use ipods to run with. I've been sad enough to count and about 70% run with them. I like to enjoy the evening sounds of the birds and boats on the canal. It also means that they never look at you and never say Hi! Unfriendly bug***s.

Anyway, after a couple of miles, I came across the Hertford Union Canal branching off the Regent's Canal, turning East towards Stratford, and even more tranquil than the Regent's Canal.

I came across a German bloke running along the towpath. I didn't catch his name, let's call him Hans. Hans is training for the Ironman in August. That's a 3.5 mile swim, 125 mile bike ride followed by a 26.2 mile marathon to finish off. Hans looked very fit and is training 20 hours per week. 10 hours on the bike, 6 hours running and 4 hours swimming. Wears you out thinking about it! Even if I run 60 miles in a week, that takes me less than 10 hours! And I don't run 60 miles very often.

Hans turned off into Victoria Park and I carried on along the Hertford Union Canal. After about a mile, I came to the River Lee navigation, and there before my eyes was the beautiful sight of the brand new 2012 Olympic Stadium. It's great to see it in such a state of completion more than two years before the games. I am very enthusiastic about the games being in London for 2012, so much so that I registered my interest in tickets on the 2012 website today.

On past the Olympic stadium I came across 3 Mills Island. One of those pieces of English Heritage that you don't expect to find. It's even mentioned in the Doomsday Book. There now stands the oldest standing mill in England, dating back to 1776, and beside it stands Clock Mill, pictured below. Quite a contrast to the new Olympic stadium.

Running on from the Mill then came across 3 Mill Wall River (No I'd never heard of it before either) at Bow Locks, which leads onto the Limehouse cut. In the picture of Bow Locks below, you can see Canary Wharf poking its nose up inn the background.

The Limehouse Cut joins the watery basin around the Olympic Park to the Limehouse Basin. The Limehouse basin pictured below is also where the Regent's Canal also starts from, since the basin itself is joined to the Thames by a lock. You can just see the Gherkin peeking out through the trees, just to prove we're only a couple of miles from the City.

Then its running along the Thames Path with a view back to Canary Wharf and on to the iconic landmark of Tower Bridge. Both look beautiful in the late evening Spring sunlight.

For me it's then the last mile back to the Hotel past another infamous landmark of Monument, marking the spot where the Great Fire of London started in Pudding Lane. Again spectacular against the early evening sky.

There we are. A lovely 12 mile run in a couple of hours. A relaxing way to spend an evening in London...

North Wales (Views on the run)

After the exertions of the Jurassic, I was in need of some R&R. Where better than Easter in North Wales, at the end of the Llyn peninsula? I went for my first post Jurassic run as a gentle 6-miler along the coast path at the end of the peninsula. What a fabulous way to remind the recovering legs why you go running. This first picture looks back up the Llyn from Plas Carreg towards the Rifles (The hills on the horizon).

Then looking down towards Whistling Sands. What a fantastic view down to the sandy beach, even if the water is freezing still.

Then a full panorama giving some feeling of the spectacular green wildness of the Western Llyn.

And then there's one of me running along the coast path emblazoned with my St Peter's Hospice logo. It's quite a rugged path with a steep drop down to the sea.

Then finally down to the beautiful and quite unspoilt Whistling Sands. The sand truely whistles under your feet when it is dry due to the shape of the sand particles. And yes, the beach was pretty deserted on Easter Saturday - all the better to run across. This really does show why it can be quite inspiring to put on the running kit and get out there. That's good for me since I'm going to have to do a lot of running over the coming 5 months up to the TransAlp!

A belated Happy Easter.