Ultra Race 100: Unfinished Business

Or how I registered my first ever DNF.

Well, where do I begin?

It turns out that between my last post and the start of this race, I was essentially out of action. No more than the odd couple of miles here and there for 7 weeks. You could look at this in one of two ways: I was either starting this race very well refreshed, or grossly under-prepared. It turns out it was the latter!

The day before I'd travelled down to stop at a farmhouse in the grounds of my company's head office, which just happens to be in Stratford, where this race started and finished. That night, me and the missus went into town for some pre-race stodge (fish & chips) before coming back to the room and getting all my kit sorted into 4 categories: wear, carry, drop-bag, pre-race. 

Next morning I got my 'wear' stuff on - including Compressport calf sleeves to manage my existing injury (which wouldn't give me any grief throught the event), packed my 'carry' stuff, and started eating my 'pre-race' stuff. The 'drop bag' would be given to the ROs who would take it to CP5 (52mi). Morning food consisted off porridge, wholemeal toast with honey, a sweet tea, two packets of biscuit browns (to stave off calls of nature), and a Powerade. It wasn't all scoffed at once as the race started at midday. This just gave a good opportunity to fuel up beforehand, hopefully avoiding any mid-run bonking I've experienced in the past on long runs. 

We got to Stratford Race Course to register and started to mingle with other nervous runners. As ever at these things, everyone seemed very nice, and there was a lot of anxious chatter about training, food, race strategies, etc.

This goes here...

What?! How far?

Playing it cool

After some last minute checks, the RO briefings and last minute goodbyes, it was time to line up. As midday came round, the horn went off and so did we; round and across the racecourse and on to a cyclepath, before we finally settled onto the country roads and lanes that would take us away from Stratford.

What are we waiting for?

And they're off!

My plan was to use my Garmin to keep me at or around 10min/mi for as long as I could maintain that pace, and to hang on for as long as I could with any kind of forward movement once I couldn't. On the whole, I managed to stick to this. My mile breakdowns and Garmin details are here. The only wild deviations from my ideal pace were miles 12, 22, 32 (checkpoints); 28, 33 (loo breaks - more of that later, but not too much more!!). After mile 39 my pace started to deteriorate as the wheels inevitably fell off, but all in good time...

At the first CP I replenished my PSP22 (planned to go through one of these every stage), had a quarter of a porridge/banana/soy milk/protein powder smoothie (planned to have a quarter at each stage until a full one at halfway and picking up another bottle for the second half of the race). I then left the CP at a walk as I knocked back half a buttered malt loaf (planned to alternate this with 3 pork pies at each checkpoint). As I broke into a trot again I was pleased with my CP routine and my discipline in sticking to my pace meant I was feeling great. 

After that though, things one-by-one gradually started to go wrong. After 13/14mi my stomach started feeling a bit dodgy. This was in spite (because?) of the biscuit browns I ate, and may have been down to the quantity of food I was eating. I managed to keep this at bay until mile 28 (phantom loo break) and mile 33 (real loo break). After this, I felt better but still not 100%, and by this point I'd already abandoned my eating plan, missing out my second malt loaf half at CP3.

As I left CP2 (mile 22) - where I also rolled out my right-ITB with my portable roller (beer bottle) as a preventative measure - the bone in the outside of my right foot became very sore as it made contact with the ground and got worse as the race progressed. This has continued to cause me problems long after the race and I suspect it is a bruised bone.

At around the 32mi mark (CP3) the warm humid air had given way to rain, and more bits started breaking: this time my left-ITB (never had a problem with before, it's always been the right one) and the inside of my groin, also on the left; both possibly as a result of trying to take pressure off my right foot.

I was still able to plod on though, until the final nail in the coffin: getting lost. At 35mi I had fallen into a bit of a rhythm with two other runners, and we stuck together for a few miles. After mile 40 or so, we realised we had not seen a route sticker for some time, and began to question ourselves. With the RO's words from the briefing ringing in our ears ("if in doubt, straight on"), we continued. At mile 42, we should have come across CP4, but we didn't. At this point we sat down and got my phone out for a bit of Google Map-age. After a call to the RO (who found our predicament very funny - another snippet from the RO briefing came to mind: "you'd have to be an idiot to get lost on the course") we established we were well off route. However, with RO's consent, if we could make it to CP5 by whichever route, we were back in the race.

Now, here is where I look a bit foolish as what happens next is pure schoolboy navigation error. To get to where we needed to be, we needed to head East along the A40. One of us recced ahead from where we were sat and had found the A40. Knowing our route was generally South, and none of us recalling crossing the A40 previously, we quickly decided to turn left once we hit the A40. However, it turned out we had unknowingly crossed the A40 before, turned North and therefore were approaching the road from the South; meaning our left turn 'East' was actually taking us West. Our mantra should have been (as it is on the fells) 'if in doubt, compass out'.

Before we realised any of that though, I had already made the call to quit. After having been sat for 20 minutes or so as we sorted all this out my body went into recovery mode. Basically, as we started off again my knees and groin had siezed up, my foot was unbearable on impact and to add more injury to injury, my ankle ligaments were very sore as well. So my plan was to make it to CP5, then retire. Up to this point I had covered 42mi in a respectable if not mind-blowing 8h17.

The next 3 miles were a very slow and very painful hobble along a main road in the rain. A far cry from the easy running through lovely Cotswold vilages only a few hours before. We came into a town and on a whim, I thought we'd call in on the petrol station to check we were going in the right direction. They had never heard of where we were heading. They got out a local A-Z and it was at this point we realised we had gone in the completely wrong direction. 

My compadres who up to now were planning on carrying on once they got to CP5 also decided to call it a day. So I put a call into the missus to pick us all up and collect our drop bags from CP5 before heading back to the farmhouse. We waited in the chippy next door to the garage and had a nice sausage in batter and chips, all served up by some friendly staff - though they did wonder if we were all sane. All over after 45mi and 9h46.

The next day me, the missus and my folks (who, rather optimistically, I got up to see me across the finish line) had a lovely day in Stratford in the sun: drinks, good food, and plenty of comedy at my expense as I made a right spectacle of myself, walking like a 90 year old and taking rest stops every 10 yards or so. 

Since then, I've done some investigating and realised the precise moment we went wrong. At 38mi, we all missed a crucial sticker on a signpost directing us to follow the route. I have even found the offending sticker on Google Streetview! (The small yellow on black stickers on the post below - incidentally, we carried on following the road to Cheltenham)

He went thaddaway *points*

Overall this was a great event, a lovely route through a lovely part of the world (albeit all on road). It's got a great atmosphere, and I will definitely (maybe? GUCR plans notwithstanding) be back to try again next year - this time with some training under my belt! Ultimately, I think this was too much to ask of my body after 7 weeks no running. Live and learn...

Postscript

I was supporting my work's team attempt at walking the Yorkshire 3 Peaks the weekend after the UR100. I went up Pen-y-Ghent with them - evenstretching the legs for a bit of a run off the summit. Being sensible, I then missed out Whernside and met them with tea and cakes with the rest of the support crew at the final road crossing before Ingleborough. I decided I was still feeling okay, so thought I 'd do the home stretch with them as well. Was great going up and managed to drag a few people along with me, but coming down, my foot and left ITB flared up again. It was a long painful slog back. 

Complete rest methinks for at least 4 weeks. This throws out plans for a 3-day recce of the entire BGR route I had lined up for 4-6 August. Also makes my plans for a BGR attempt 16-17 Sept very doubtful. Still, I will listen to my body. Planning a busy year next year. I may still be able to do everything I want to if I go sensible with my recovery in the second half of this one.

Time Gentlemen Please

Blimey 6 weeks goes so fast!

Not blogged in a while, but I only ever blog when working from home, and I've been out and about quite a bit since my last post, so not had the opportunity. In fact, I even started drafting this post 3 weeks ago! My silence though should not be taken for inaction. No no, plenty of that. Let's see where it got me with a quick round up of how I did against my goals.

100 Press Up Challenge Completed

Check. Did this in the final week, and boy do I feel pleased with myself. This is an excellent programme for those that want to build more upper body strength, tone up, or just fancy being able to say they can do 100 press ups. Been attempting this on and off since Nov '08, and got up to 80ish before breaking my hand last March. Have since been maintaining at the top level.

50 Pull Up Challenge Completed

Well, not quite. As I said previously, I had started off able to do 15, but these were fairly lazy ones to the chin only. After a rethink, I now do them much harder than before and am making good progress. But because I have started much lower (after a wasted couple of weeks doing it the old way as well) I ended the 6 weeks only up to week 3. The main problem slowing me down, is that I didn't always have access to somewhere to do pull-ups. Press-ups, you can do anywhere there's a floor. With the pull-ups, I only had the staff rest room in the office (an old beam in a refurbished mill), which I could only use when empty (to spare my blushes), and when in the office. I do have a scaffolding pole that I use above the steps to the attic, but the bar is quite wide, and I find my grip tires long before my arms do. 

Since then though, I have found the garage roof, into the garage doorway very good, and at the weekend bought one of those JML door gym thingys that sit above the doorway and use your body as a counterweight. Great fun.

I am even now though still on week 3, albeit due to do the last session today. Towards the end of my 6th weeks I added a new goal which was: Get a New Job. In this time, I applied, was assessed, interviewed (twice) and finally got it. The preparation this required meant the spare time I would have dedicated to some of my exercises was instead spent reading up on industry news, my employers to be, and anticipating various questions.

Sometimes goals have to change to reflect different priorities, hey-ho.

Bench Press/Hitting 12.5st

Neither of these goals particularly well thought out: not enough weight or the correct bench to bench 100kg, even if I could;  and no idea what I weigh still, as I have no scales.

I now have a bench with a rack which will allow me to lift 100kg, but only once I get hold of another 30kg of weights!! Still a work in progress. Now I am maintaining my press-ups at Wk6 of the challenge though, I will alternate the high-rep press-up work with low-rep high-weight benching.

As for the weight, I have drastically altered my diet: stripped out masses of the fat I was eating, and replacing with healthier eats: big lunches of pasta (1.5mugs dry), tuna, mayo, sweetcorn and tobasco; snacks of nuts, fruits & seeds instead of chocolate bars. I also finished my protein course and am on the creatine: 1-2x3g in water each day, depending on level of activity. With all this I reckon I have probably gained some towards my goal, but really should make an effort to get weighed!

Running

Wasn't able to get into this as much as I'd hoped, as my injury carried on long into my 6 weeks. However, am now up and running again, combining medium length road runs (4-10mi over some quite hilly roads) with short sharp hill sessions over Pendle (6-7mi with approx 2,200ft of climb).

Swimming

Not the basis of any of my original  goals, but when it was clear I was going to be off running for longer than I thought, I decided to get down the pool. I can now do 100 lengths (2.5km) in good order of front crawl, in just under 1:15, though still with some niggles which comes down to technique. I will probably factor this in to the next set of goals.

My next post will hopefully not be as long coming as this one was, and will have another set of 6-week goals. The main focus of these will be on the running and the pull-ups, but I'm now going to scratch my head over what these will look like.

On the Road Again

Back running last night and feeling fine. Great little run in the sunshine, even got away in just my vest. Mainly on the road, with a diversion over the local golf course and farmer's fields.

http://connect.garmin.com/activity/29920660

Anyway, how's progress toward them goals coming along? 

Goals Progress Week 1

Press-Ups:

After getting a bit ahead of myself following my initial exhaustion test of 50 (I jumped to week 5 column 3), and failing miserably, I pulled back to week 4 with much better results:

Day 1 (60secs rest) - 21/25/21/21/32, 120 total

Day 2 (90secs rest) - 25/29/25/25/26, 140 total

Day 3 (120secs rest) - 29/33/29/29/42, 162 total

Was supposed to do a max test after this, but this would have put the next week out so tonight I hit week 5 again, hopefully with better results after working through week 4. I have to do a total of 170 over 5 sets, with only 60 secs rest, so it won't be easy.

Pull-Ups:

Again jumped too far ahead on this, but only because I was going for an easy pull up. I was finishing the rep once my chin was over the bar, now I pull further. For clarification, the technique is:

1. Start position: full hang, arms just wider than shoulder width apart, over-hand grip
2. Pull-up until chest touches bar/edge of gripping surface
3. Return to start position, just keeping elbows short of locking at full extension

After an initial max test on the lazy technique (15 reps) and one day at week 3, I redid the max test and got 7 full pull-ups before I couldn't pull my chest up as high. I'm now on week 1 column 3 according to the programme and have got day 1 under my belt (5/6/4/3/5 with 60secs rest).

This will push my six-week goal to the test, as this is a six-week programme, so no room for slip up and repeating a week. In fact, I'm already down a week really, as I'm only just at the start of week 1 (in the programme) at the end of my first week (of my countdown to my goals). Confused? Yeah, me too.

Bench Press:

Very embarrassing this. I don't actually have 100kg of weights to attempt this!! I've only got 73kg of weight to put on my bar. Also, I realise I need a new bench that's got a rack to hold the bar as I hit these bigger weights. The most I can heft up from the floor from a seated position, and then manipulate up my body (without crushing my unmentionables, or my chest) into a lying bench press position is 63kg. Once there, I can bench these quite comfortably. So I need to get a new bench (I've seen a good one with a rack from Decathlon I'll treat myself to after pay-day), and 2x15/20kg plates.

For now, I'll just do what I can with the weights I can move after my press ups.

Hitting 12.5st:

Again, should have thought this through a bit better. I've got no way of measuring this, as we don't actually own a set of scales. However, diet is now heavy on the carbs and protein (mainly tuna/mayo/sweetcorn with pasta or baked spuds), supplemented with a post-training protein shake. Just need to track down a decent set of scales. 

Running:

First run since 17th March last night. 4.09mi, and kept a fairly consistent pace which averaged around 7.30mins/mi. It had 340ft of climb on it, so quite hilly for a little road run. Main thing is my knee felt fine throughout. Gonna give it a couple of days before trying it again, continuing to stretch and stregthen the necessaries in order to fend off future ITB problems. Also going to keep it on road (or at least away from fells with dodgy terrain) for the time being so as not to aggravate it again.

The running goals are the ones I'm prepared to be most flexible with, as I've got to nurse my knee back to health, and I'm not going to sacrifice my running for the sake of hitting a couple of goals. Will keep this one under review.

Swimming:

Having got my breathing technique sorted out, I'm going to time myself over 1km in the pool tonight, and from there set a time goal over the same distance for the end of the six-week period. Watch this space.

Eat my Goals

With the decision last week to get a bit more focused I've been having a think about my goals and have decided to give them a bit more structure. So all this to be achieved in the next 6 weeks:

• 100 press-up challenge completed
• 50 pull-up challenge completed
• Bench press 100kg x5 reps
• Up weight to 12.5st (from 12st)

Assuming my legs start running this week too (testing them out tonight), I'll be aiming for:

• Sub 7min/mi average on a regular 7mi route of mine (quite hilly road route)
• To be able to run all the way to the trig at Pendle following the Tour route up to CP1 (currently break into a walk part way up).

I might also add a swimming goal here too, but I need to sort my stroke out. Currenty gasping for breath at the end of my crawl stroke. I'm trying to use a 3-stroke rhythm, alternating the side I breathe out of, but think I might be either too fast/slow in exhaling in the water, leaving me panic breathing when I lift my head out of the water (and having to rest after every other length catching my breath). Will work on perfecting this stroke first. If anyone can help out with this, let me know.

To assist with all of these, I've changed my diet in the last week. With more activity during the week, I've been more reliant on cooking for myself. Until last week, this involved pizza, fish finger butties, and Frey Bentos pies. Last week, I started hitting the jacket potatoes or pasta, mixing up some tuna, light mayo, sweetcorn, and tobasco. 

I've also got hold of some protein and creatine supplements - there's an excellent offer in Holland & Barrett if you buy their magazine (99p) there's vouchers to get a decent sized tub of protein & creatine, both for less than £20. I'm only going to use these as recovery supplements, one protein portion after each session,  moving on to the creatine after this runs out.

At the end of the six weeks - assuming I've hit my goals - I'm going to set another set of goals. I'm not sure what yet, but have been inspired by an article in the afformentioned H&B magazine and like the look of the Gym Jones 300 test (a programme and test put together for the actors in 300, but a good focus on total body strength/fitness). Also been inspired by Ninja Warrior(!), a Japanese obstacle course based challenge, currently showing on Virgin (but also broadcast on Challenge, I think). Looks good for a laugh, but also quite tough.

Got six weeks to work out what goals I could build using these as start-points. In the meantime, I've got plenty to be getting on with.