Big Box of Gu

Arrived today! Love the chocolate and vanilla flavours and looking forward to trying the Espresso Love!

A Weekend in the Black Mountains - Saturday Fell Run

We needed to have a bit more fun on Saturday, so we climbed out of Crickhowell and headed towards the village of Llanbedr to start our ascent towards Pen y Gadair Fawr.

The route I had planned would take us up, out of Llanbedr, towards Crug Mawr, along the ridge to Waun Fach then sweep back around along the ridgeline to Pen Allt Mawr, Pen Cerrig Calch, and eventually drop back into Crickhowell via Crug Hywel.

Our initial ascent was slow going, and Martin voiced his concerns about the length of the route. I had reassured him that it was about 15 miles, thinking it was more 20, but looking at the ridge curling around us I was beginning to think my estimation was way out. 

After an initial steep section the ground levelled off and the views distracted us from any discomfort in our legs and we began our run / walk routine, gradually ascending towards the highest point of our run. 

As we approached Pen Y Gadair Fawr we could see a line of runners climbing up over the mound then hurtling at break neck speed down the other side into the valley below. Once up on top we chatted with a few of the runners as they passed us and found out that they were taking part in the Black Mountains Fell Race, a 17 mile route that had started in Llanbedr. We sat and watched them for a while offering support and cheering them on.

The Garmin recorded that we had already clocked 9.3 miles at this point, and the route I had planned looked deceptively long, so we decided to turn around and return back along the way we had come. 

It was down hill all the way from here and we enjoyed the sense of freedom as we effortlessly splashed our way through the mud back down towards the village. We rejoined the Fell runners as their route met with ours on the final leg of the race. We crossed the finish line as we enetered Llanbedr village, feeling a bit embarrassed, hoping noone would clap for us - of course they didn't. We stood out from the athletes like a sore thumb!

This was a great run and one I will make part of my regular routine. I don't use the Black Mountains enough, but this is going to change. Crickhowell is an excellent base for walking running and biking, and the place where Martin discovered his inner mountain goat! I think he might be hooked!

19 miles logged on the Garmin; Moving time around 4:20; Elevation gain 2700 ft

Pen y Gadair Fawr 18 miles at EveryTrail

A Weekend in the Black Mountains - Friday Long Run

Spent this weekend in Crickhowell, with the Black Mountains stretching away to the north offering endless options for activity.

With the Nice-Cannes Marathon looming Martin and I used Friday afternoon to fit in our long run.

Setting out from Crickhowell we found the Monmouth to Brecon canal  and ran for 7 miles towards Talybont. The trip out was beautiful. We were running a section of the canal I'm not familiar with so the sights were new and the sun was shining showing the views out over the valley and towards the Black Mountain at their very best.

On the way back, the 7 mile return journey seemed endless. We had passed under 23 bridges on the way out, and we agreed to alternate taking the lead for two bridges at a time, so the count down of bridges began... and went on... and on... and on. A friend of ours had been saying just the day before that he was considering running a 100 mile race along a canal. I realised there and then that running along a canal bank for 100 miles was not for me. The lack of variation made the run tough psychologically, and for me, the biggest challenge of any run is battling the mind demons. Running back along the canal on Friday, the mind demons were running riot!

At the same time in the Llanberis Commonwealth Mountain and Ultra Distance Championships, the amazing Lizzy Hawker was taking part in a 24 hour race, running a 1km circuit over and over again for 24 hours! The psychological strengeth required to keep going must be immense. Lizzy ran 244km!

14 miles did my head in on Friday! I definately need to work on building up my positive mental attitude. I definately could do better!

We consoled oursleves with a pint at the Bridge End Inn which marked the end of our route, but, none the less, 14 miles done! 

Crickhowell Canal Run at EveryTrail
EveryTrail - Find the best hikes in California and beyond

It's all in the planning

 

I've lost nearly 3 hours tonight planning my route for the weekend. I love pouring over my battered OS maps. They are tattered and crinkled and show signs of some heavy use in bad conditions.

OL12 & 13 in particular have had heavy use and seen better days. Last year's Taltbont Trial took OL12 to the edge of being any use at all (although it's ruggedness hasn't quite been captured in the photo attached!). The weather and visibility were both very poor and I remember running past a stream that was 'flowing' up over the cliff edge and into my face. At one checkpoint I joined a chorus of anonymous voices calling out in the thick cloud as we used each other's calls to home in on the checkpoint.

The map now has patches of empty space where the weather and the friction created by pushing and pulling it in and out of my pack has removed the print. The marks and annotaions I have made remind me of each event and trip. Different colour dots and broken lines mark out routes that I've planned and run before. I suppose it's like comparing real books to the kindle. I love my GPS, but love the real thing more.

For me, the Friday run starts at the beginning of the week with planning the route. First on the map, then transferring the route to the GPS via Everytrail. I also start recording any radio programmes I want to listen to that will keep me company on the trip. Then towards the end of the week, I start preparing my kit, making sure my comfyest gear is clean and ready to go. Packing hats, gloves, putting clean clothes in a dry bag for when I get back to the car, buying any food required and so on. Then, come Friday,I'm ready to go! 

I love the ritual of planning for a long day of running on the hills. It completes the experience, heightens the anticipation and adds to the memories too.

Give us a wave...

Amazed to see people reading this blog, and amazed that the viewing count hasn't just been down to me checking and rechecking my posts! 

The stats from Google tell me that I've had visitors from the following cities over the weekend:

 

Cardiff

London

Lambeth

Milton Keynes

Edinburgh

Copenhagen

Birmingham

Bristol

Chester

Dartford

Iver

Manchester

Newton Abbot

Oxford

Portsmouth

Belfast

Newport

Porthcawl

Ruthin

Indianapolis

Cape Town

Welcome everyone!

Feel free to leave any comments or catch up with me on twitter @sarawwilde

 

My tips for running your first Ultra

A friend of mine is thinking of signing up for the UTLD Lakeland 50 next year. It will be her first Ultra and whilst out running on Friday I started compiling a list of tips that I thought would be most useful for a first timer, stuff that i would have found handy, but ended up learning the hard way!

Here they are:

1. GET THE RIGHT KIT

• Shoes: I wear Inov-8 Roclite 317. They have seen me through all of my training up to and including the L50 last year and I'm still wearing them now (although investment in a new pair is probably best)!
• Pack: get a good lightweight pack with a hydration system. I use the Inov-8 Race Pro - ideal for me but it does chaff my back over longer distances, so Bodyglide is also a must.
  
• Waterproofs: go as lightweight as you can. Unless it's pouring down you'll be carrying them in your bag, and if you are wearing them, you need them to be soft, comfortable, and as much like ordinary technical running tops/trews as possible. I opted for some OMM gear - the jacket is fantastic.
  
• Kit List - you'll need to get all the other stuff on the kit list, so check the list and buy everything you need early on so that you can get used to carrying it all around when you're training
  
• Luxuries: I love the Freeloader solar chargers and carry three on my pack so I never have to worry about my gadgets failing (I love gadgets!). Three chargers keeps my iphone (which also doubles as my GPS) and my Garmin watch running for 17+ hours.

2. PRACTICE YOUR NAVIGATION SKILLS

• MAPS: Use OS maps to plan your training runs and get used to using a map and compass whilst you're on the go. This will give you confidence to be able to get yourself out of a tricky situation should you need to. 
• GPS: I never leave the house without my iphone, and I use the Memory map app to plot routes and to navigate. Don't buy the OS Outdoors app - it used to be great but they upgraded it and it just doesn't work anymore - you can't load routes on to it and it's very expensive. With MEMORY MAP you can buy sections of map by the grid square. It's my favourite and most used app. 

3.  BUILD A GOOD BASE OF RUNNING FITNESS

For me, as soon as I start any event, my mind is on finishing as soon as possible, so running as much as I can helps psychologically. Having a good base of running fitness means you have the opportunity to make swift progress and keep the mind gremlins at bay. I built up my long road run to around 18 to 20 miles, but then did up to 40 miles on the trail in preparation for the L50.

4. BUILD STRONG FEET AND ANKLES

Seek out routes that offer the opportunity to cover really rough ground. The L50/100 has long sections over horrible ground. Get used to turning your ankles over! It will make them stronger in the long run.

5. TRAINING

Plan to get out for long days on this hills in the run up to the event. Build in as much ascent and descent as you can. Even training on the Brecon Beacons I couldn't get near the 9728 ft of ascent in the L50.

Also, if you can, build in a training session at night. I didn't do this and I dreaded the night section and the thought of running in the dark. It's just about building your confidence where ever you can.

6. EVENTS

Build in plenty of opportunity to test yourself in events on the run up to the race. The LDWA events are great and there's always a running contingent. I love our local events. You get to know the active members, and becoming a member is worth while for the discounts you get in various outdoor shops.

7. RECCE THE ROUTE

You can't be too familiar with the race route. Get to know as much of it as you can especially the night sections. It gives so much confidence and lifts your spirits when you are running over familiar ground, especially as the light fades.

In preparation for the L50 I made every trip away a trip to the Lakes. I got to know the night section like the back of my hand, knowing where the boggy bits were and taking the longer line to avoid them. I hadn't covered the first 20 miles so I was a broken woman up until Sadgill, then I was on familiar territory and my confidence came back when Imet with familiar ground

8. HYDRATION

Play around with the equipment - how will you carry your liquid? I use the bladder that goes along with the Inov-8 pack above, but I also carry 1 bottle on my chest strap. Get used to running with these. The bottle was uncomfortable first of all, so I had to experiment with elastic bands to secure the holder as firmly as possible stopping the bottle bouncing around on my chesticles!

Play around with what you drink too. I like SIS Go Electrolyte tablets which are easy to drop into a water bottle when you're on the go. I then use my bladder for water. Full fat, sugar, caffine etc Coke is also very good.

9. NUTRITION ON THE GO

Practice eating on the run and experiment with what you eat. I use Gu gels a lot, but they are no good for me after 20ish miles. I get an upset stomach and so found that using Gu's along side real food suits me better - pasties and lots of salty food. The soup they provided on the L50 worked really well for me because after 30 miles I couldn't face anything solid. I'm still trying to figure out how to make soup the meal of choice when I'm out on a long training run - no room for a kettle or a flask!

10. TOENAILS

Prepare to say goodbye to them! They will fall out. I have just 3 in tact after the summer's shinanigans!

 

Favourite Runs # 2

Last few routes, then I'm off out to run one!

 

Ferndale Maerdy Llan Blean at EveryTrail

 

New regular training route at EveryTrail

 

Bwystfil Y Bryn at EveryTrail

 

Lakeland 50 at EveryTrail

Everytrail has underestimated the distance on this one - my garmin told me it was just short of 51!

Lakeland 50 at EveryTrail

Favourite Runs

Thought I'd try and embed some maps of my favourite routes and events:

Brecon 40 ish Miler at EveryTrail

 

Black Mountains Roundabout at EveryTrail

 

Rhondda Rollercoaster at EveryTrail

 

3 Peaks Platinum at EveryTrail

A new semester for training

Speed (mph)

Pace (min/mi)

Time

Change speed, pace or time to customize your workout

via connect.garmin.com

After our annual summer holiday, I always feel like i'm going back to school for another year. I work in education so it's not surprising, but I feel like September is my New Year - time to make changes, train harder, get fitter and find new challenges.

Today was my first proper mountain run of the new year (use the link above to have a look at the route)  - a revisit of a regular run I have done over the last year while training for the UTLD last July - I ran the Lakeland 50.

What I love about running on the mountains is the people you meet along the way. People like to say hello on the mountain, exchange a few friendly words about where they've come from and where they are going, the weather and stuff - it's nice. I love those brief exchanges.

I'm training for a marathon at the moment so I'm doing a fair amount of road running too and have made it my mission to give everyone I pass a wave and a 'hello' when I'm out on the roads. The response rate is mixed, the minority look at me like I'm a mentalist, but more runners than I expect give a wave back. Come on road runners! Lets all give a wave!

Today, as I reached 'the gap' with about 10 foot of visibility, I could hear a lot of voices, and descending from Fan y Big was a group of around 30 soldiers. Lots of hello's! Hooray!

They contoured around Cribin before summitting Pen Y fan, but I took the tough route up both peaks and rejoined them on the decent to Storey Arms. It was a great couple of miles chatting with them on the way down the hill. They were a group of Corporals on Sergeant training with the Brecon Army School - apologies if my ranks are out of order, I think that's what they said. They were each carrying 45 pound packs and weapons. I nearly joined up! But we parted at Storey Arms.

I stuffed my face with a cheese and ham pasty and continued on towards LLanfrynych. The sun came out as I ran through the lanes back towards the path that would return me to the pass and back over the gap to complete the loop and get back to the car.

I loved this return to the hills. My legs felt strong from the marathon training and, having lost my GPS signal up on top, I made an early decision not to worry about time and pace, so it felt very relaxed. I also avoided 'bonking' around mile 16 (hate that word, but it fits the bill).

Love Fridays! Must try to add photo's now (please note: I never said they would be any good :0)