Of Mice & Men

Remember the blister I got from the 7 Trigs in my last post? Well, it's had a bit of a far reaching effect...

For the first time ever really, I've been working from a training plan. I figured that the transition to running a 100 mile ultra might need a bit more of a structured approach than I usually take. After consulting various resources (most from the very helpful ultramarathonrunning.com) I put something together that took me from 45 miles to 75 miles per week over 8 weeks - with a rest week thrown in - before a two-week taper to the Ultra Race 100 on the 24th June.

Following my blister however, I couldn't get my trainers on over my feet, and so I was already being steered off my training plan by nefarious forces. In order to keep some semblance of mileage up, I got a couple of runs in my flip-flops. Only 4.5mi worth, but enough to keep my hand in.

Suitable Running Attire (i)

The following week - the week before last - I can finally get my shoes on over my heels again and I hit the roads once more, putting in a good 60 mile week, with two 20 mile(ish) runs back to back on the weekend. Overall there was nearly 7,000ft of climb, with just short of 3,000ft apiece on each of the weekend runs. (Garmin stats: Sat Apr 30 / Sun May 1)

I ended each run feeling strong, and with plenty left in the tank. 

So I was a bit miffed when Monday morning I wake up with a shin-splint-like pain (turned out to be shin-splints, funnily enough) in my left shin, on the posterior side. This means that I am now at the end of a rest week that looks like it will be the first of several.

But how's this related to the blister? Well, after a bit of consultation (albeit on the distictly non-BMA affiliated FRA Forum) I came to the conclusion that it might be down to the running I did in flip-flops. One of the reasons I only got 4.5mi done in flip-flops was because there was a soreness when running down the front of my legs. Not sharp like shin-splints, just like a build up of lactic acid. I put this down to the fact that when raising and extending the leg, to keep the flip or the flop on your feet you have to extend your toes slightly, which creates a tension down the front of your leg. So I gave this up and thought no more about it. But it appears that by adding a load of miles to the problem a week later, I've crocked myself.

I've now added to my collection of sophisticated physiotherapy equipment and bought an ice-pack, which I've been using nightly. Now with one week of resting behind me, I'm looking forward to at least another one.

Physiotherapy essentials:

Ice Pack

ITB Roller

After that? Who knows. I think the best I can hope for would be to slowly build myself back up to the kind of mileage I was doing last week, whereas I was hoping to use last week as a base to get some even bigger miles under my belt. We shall have to wait and see. Whatever happens, a new training plan is in order.

P.S. It's not all bad news: I've treated myself to some new road shoes to replace my fading Inov-8 f-Lite 195s: adidas adizero Mana 5. I was looking at the new Inov-8 Road-X range (the 233 in particular), until I found out the price! £90? When I only paid £55 for the f-Lites? No thanks!

Suitable Running Attire (ii)

So that was the first big weekend of the summer...

Having fully committed myself to my first ultra in preparation for a 2012 Spartathlon entry, I thought I’d better get some training under my belt. 

 

The ultra in question is the Ultra Race 100 in June. Previously known as the Cotswold Ultra 100. A 100 mile loop around the roads and lanes of Warwickshire and the Wolds, starting and finishing in Stratford. (Look, here I am in the list of runners!)

 

With this in mind, I thought I ought to start putting some decent back-to-back mileages together at the weekend. 

So, first up on Saturday, I did my regular 5-and-a-bit-mile road run and decided to do it twice, but experimenting at trying to keep to what I hope will be my ultra-pace: 10min/mi. The weather this weekend was great, and allowed for my first topless run of the year (don't worry, it's mostly on deserted country lanes and farmers tracks!). The way the loop works it meant that despite one loop being over 5mi, two left me just short, so I tagged on another half a mile or so to take me over the 10mi mark. It felt awkward holding back my pace, and I was consciously reigning it in all the time. It did mean though, that by the end, despite averaging 30secs/mi faster than I would have liked, I hardly felt tired at all. Which is the idea given that, come race day, I'd have another 90 to go at this stage.

The Cult of the Trig

On Sunday, I hooked up with a few other runners for a bash round the 7 Trigs route. There were 5 of us in total: Steve the organiser, Duff and Antisocial of the FRA Forum, Steve's mate Ash - a late convert to fell-running from cycling, and me. The 7 Trigs is a 28mi circular route around the moors above Heptonstall, Widdop, Boulsworth, etc. (see Garmin details). The route is very off-piste: there are few distiguishable lines, and most of the time is spent bashing through heather, or bog-trotting. The effect of this - combined with the unusual unbroken sun and heat - was very, very tiring.

Bridestones nr. Trig 2

Steve and Anti at Trig 3

By mile 8, after the second trig, I felt my energy levels go through the floor - I was bonking. I had eaten a large bowl of porridge in the morning, with a cup of sweet tea, followed by a mug of coffee and a few squares of brownie provided by Steve, the organiser, at the start. At each trig I had had a handful of mixed nuts, fruits and seeds. On top of that, there was a fuel dump at each road crossing, and the first of these was before the second trig at 6.5mi! At this point I had eaten more brownie squares and some jelly babies.

This left me hanging on until the next fuel stop at 12.9mi where we crossed the Widdop Road. Here, I necked a couple of bananas, had half a dozen squares of rocky road, as well as topping up my bottle with some squash (I was also using a bladder in my OMM rucksack). I should also say that we lost Duff by this stage to a recurrence of a calf injury. After this brief stop, I was beginning to feel much better in my head, and after a few minutes running up towards Boulsworth Hill, I felt the energy find its way to my legs too, and my blisters - another story, see below - start to go numb.

From near to far: Steve, Anti & Ash climbing up to Boulsworth

l-r: me, Ash, & Anti at Trig 5 - Boulsworth

Despite this stop, and despite me continuing to dip my hand into my nutsack - stready! - and having eaten a chocolate covered cereal bar, my strength started to wane again after mile 16. Luckily - for me at least - Ash was struggling with his knee and by mile 19 had to slow to a walk. It sounded like ITB, so as we walked to the final road crossing and fuel dump at mile 21, I was able to dispense the benefit of my ITB experience with him, as well as gather myself for the final stretch. I gobbled a load more fuel at the road while we waited for Ash's missus to collect him. Again, another couple of bananas, some rocky road, jelly babies, and more squash

Trig 7...finally!

The final stretch largely follows the route (or one of the lines, at least) of Tanky's Trog - so Antisocial and Steve were telling me. Once we hit the final two trigs, which were quite close in succession, it was mainly a dash downhill into Hebden Bridge. This was across farmers fields and well-worn trods and so was a welcome relief from the moorland heather. The final climb back up to Heptonstall was short but sharp, and I could feel my body overheating. At one point as the path zig-zagged up Anti and Steve were about to break into a jog, but I was just far too hot. I stuck with it to the top though, and as we hit the cobbled streets of Heptonstall, it was a short 50yd dash (shuffle) to arrive back where 5 of us had started at Weaver's Square some 6hrs 43minutes & 27.16miles earlier.

After a quick finishers' photo:

C'est fin!

Me & pint, after a long, hot run = heaven!

And a quick change of clothes, I necked a smoothie I had made in the morning before heading back to the pub for a celebratory pint of Wainwright (& some dry-roasted peanuts and a packet of Mini-Cheddars) with Steve.

Steve: the man with a plan...and a pint!

Steve's got a plan for a sub-5hr attempt in May. I may well be up for it, but I need to improve how I keep myself fuelled for these things. It may have been that I hadn't refuelled enough from my efforts on the Saturday. It certainly felt like I was constantly running in calorie deficit, and the fuel stops only briefly brought me back into the black. It may have been the heat, but I went through a 1.5l bladder of water, 1.5l of squash, and a further 0.75l of weak squash with a pinch of salt. Not to mention the water & squash I drank straight from the big bottles - and therefore couldn't measure - at the fuel stops.

Certainly, the next day - sunburn, a touch of heat-stroke the night before, and blisters* aside - I felt fine. My legs were moving freely and felt strong, and if I could have gotten my shoes on, I would have been out for another run in the evening. This bodes well for progress towards my ultra ambitions.

In whichever way the run may have gone better for me, it is better to learn these lessons now and refine my training & nutrition early on than learn them in the race itself. I am now in touch with a nutritionist who has been introduced to me by a mutual friend at work, and I will see what advice they might be able to offer. 

 

That said, I know you lot are into the same sort of stuff as me, so assuming you've read this far, if you'd like to chuck in your tuppence worth, all advice would be greatly received!

 

*I think this was due to wearing thinner socks than usual with my Walshes, in which I have survived longer runs - in terms of both distance and duration - with no problems.

Blister. Just in case you were unsure.

P.S. Hope you enjoyed the soundtrack to this entry. It was either that or Little Fluffly Clouds by The Orb, as that's what all the pics remind me of. In fact, stuff it, I'll spoil you: