Tour of Pen y Fan

After last week's let down....Flashback: sitting in the van at Storey Arms realising that I didn't have my running shoes with me.....I was organised this week. I was in the car park, with shoes, and on my way by 8:30am.

I had intended to run up and down Pen y Fan from different directions, but it was bitterly cold so I opted to stay low and ended up doing a bit of a tour around the mountain.

My route:

Lots of opportunity for running here and I had the trails to myself until the half way point at Storey Arms.

The section across the hill from the Pontsticill side across to Garwnant is usually all bog, but it was frozen on this occasion and the running was fantastic.

A cautionary note. On this section, just on the climb up from the plantation, the map shows a path onto the moorland, but I either missed the path or it wasn't there, so I had to skirt up the side of the plantation then climb over a barbed wire fence at the top. This is where the buff comes into it's own.

I had a great run, I felt good, ran comfortably over a variety of terrain. My hair froze and the sweet tea at the half way burger van saved my life. That about sums it up.

Distance: 27 miles
Elevation 3100 ft
Time: 6 Hrs

I think the training is back on track. I'm enjoying the running and looking forward to getting back on the UTLD 100 course. The weekend after next I'm up to the Lakes with Annie and Sarah to run Keswick to Ambleside. The Spring is here (nearly) so it's all systems go!

Other photos from on route:

Rebuilding Project

January was a wash out. Following a slow, low mileage December the plan had been to pick up the pace and the mileage a bit over the Christmas holiday, running the coastal path in Cornwall and other challenging routes to build fitness in time for the Donnington Way 66 miler at the beginning of February.

But over Christmas we all came down with proper flu. It wiped us all out for 2 to 3 weeks and so for me, running was not an option for 3 weeks. Once I was over the worst of it, picking back up was difficult. I started in a new job, lost my Friday training day and settling into the new routine was disruptive.

My mileage for January barely scraped past 70, and this hole in my training, the lack of consistency, long runs and cross training left its mark on my fitness. Over the last 4 weeks I've been trying to regain a good base. I had no choice but to drop out of the Donnington Way and I've rejigged my events diary to allow myself a period of rebuilding before the LDWA 100 in May.

My main focus for 2013 will be as follows:

May LDWA 100
June UTSW 60
July UTLD 100
August UTMB CCC

Going forward, Ive planned my training in blocks of 4 to 6 weeks. The first block was aimed at getting back a good base fitness again .... Tick.

In this second block I'll aim to get my running mileage back up to 40 - 50 per week and improve endurance through a weekly long run of 25+ miles, get in some regular bike work, focus on strengthening hamstrings and core, and drop some weight. This will take me up to the Might Contain Nuts Round 1 (33 miler) at the end of March where I can test myself.

In March and April I have a couple of training weekends booked in with Annie Garcia in the Lakes and in Snowdonia where big mileage back to back runs will be the order of the day.

Having a plan has helped me refocus and feel more positive about what Im doing. I think I was getting a bit stale and the winter blues have played their part in this too I'm sure, but I love getting out and running new trails, being outside, getting wet, enjoying the sunshine, whatever it brings, and I'm raring to go again!

Fan Dance Recce

This is going to be brief...I have company and she is restricting my typing.

After days of blue skies, cold, crisp, frosty conditions, today it emptied down...a lot. Regardless of the weather, my aim was to run the Fan Dance course against the clock as a training session. I know the course like the back of my hand, so I know exactly where the challenges lie, but I understand that people who undertake this course as part of the special forces selection procedure have to complete the course (weight bearing) in 4 hours. For the event in January I have opted to run the 'clean fatigue' option - so no huge pack - and I was keen to see how a faired against the 4 hour target.

I don't mind rain and wind and cold but from 700m it was very icy and with the rain pouring down, the large patches of sheet ice became treacherous and my worn out old Inov8 319s were just not up to the job. So at the summit of Pen Y Fan I turned around and came back down. Tackling Jacob's Ladder would not have been wise, so I'll head up in better weather and with adequate footwear to do the full course.

Today I was up and down in around and hour and 20 minutes (time spent creeping very carefully along the top!).

Coming off Corn Du heading across to Pen y Fan

Pen y Fan Summit

Conditions on top

Tweet Your Run

It was a perfect winter's day today. Crisp, cold, blue skies and a low sun. A perfect day for getting up high and enjoying the views, so I decided to run an 8 mile loop which focssed on my local hill, the Garth. The day invigorated me and I decided to tweet my progress as I went along to share the day and the views I was lucky enough to enjoy. This record is below:

Might Contain Nuts Winter 40 (actually 42)

I've not written for a while. I've hit a bit of a winter slump, struggling to cope with dark nights and the drop in temperature. I've had 3 different bugs this Autumn and write this as my nose drips onto the keyboard with lurgy no. 3. Work has been busy (I'm leaving one job to start a new one in the New Year), we've acquired a new puppy and all in all, life has been busy. So I've not had the time or the space to think about writing anything insightful or interesting. My brain has been jammed full with other matters. But rather than let my blog die, I wanted to record the race I did last Saturday, just as a memory jogger and in the new year I resolve to write more intelligently and lose the bland stuff ...I'm feeling the pressure already!!

I had an early start last Saturday. Up at 4:15am, in the car by 4:45am and heading for Talybont on Usk for the MCN Winter 40.

I nearly didn't make it, but an opportunity came up at the last minute and on Friday with only a few hours before the start of the race, I contacted the organiser and confirmed that I would be taking part.

I'm so glad I did. It was a fantastic event. The organisation was excellent and support from the check point staff was spot on. The course was challenging with lots of ups and downs, mud, bog, ice, sleet, and due to my speed I did the last section in the dark.

It was nice to see friends before and after the event, and to make some new ones along the way. I remember the last time I did a MCN event I didn't know anyone on the start line, but this time round it was quite a social event.


I got around the 42 miles in a reasonable time (11:20), in good shape (physically and mentally) and was fine the next day - no aches or pains and no recovery time needed, so I've had a quick rejig of my calendar of events to focus on 100km events and 100 mile events in 2013.

I can't wait to get stuck into the new year and some new challenges....

...there's still one date to negotiate in the next month and I haven't made up my mind on what to do yet...19th December UTMB registration opens.

Me, Sarah & speed merchant Leigh (1st ultra for Leigh completed in 9hrs!)

Al, Me & Sarah pre-race delirium

Running hills with friends

I've been looking forward to this trip for weeks...my first visit to the Lakes since my failed Lakeland 100 attempt in July, and although I've run the course many times now, this would be the first training session where I would be running alongside friends.

The outing was to be focussed on covering the 50 miles from Ambleside to Keswick over 2 days with an overnight stop off at the Wasdale Head Inn on route. This turned out to be a fantastic arrangement. Running all day towards a cosy pub provided plenty of motivation, and focussing on the cider, pub grub and comfy bed that was waiting for me at the end of the day kept me moving forward with a very positive outlook.

Annie, Sarah and I ran at our own pace over the two days, so after the first few miles of the day I was running on my own chasing Annie who was much faster than me. This suits me well. It was nice to know I had good company at the end of the day, but I liked having someone to chase without the pressure of having to keep a pace I was not comfortable with.

Conditions were wet underfoot. Lots of slipping down hillsides and a couple of spectacular falls coming down from Black Sail pass ensured that I came home good and muddy!

We covered around 50 miles in 14 and a bit hours at a very comfortable pace for me. I'd not over planned my hydration/nutrition because there were limitations imposed by having to carry all our gear for the two days, and although my pack was by far the heaviest (!), packing light was the key. So I carried 1.5 litres of water and minimal food to carry me through day one. 

As it worked out, I had no issues with nutrition, foot care and dips in energy and I was significantly quicker in comparison to the last time I covered the same ground back in May (although I did do the whole 50 miles in 1 outing). I thoroughly enjoyed this recce and ran comfortably, well within my capabilities allowing me to enjoy the experience rather than focus on times and how my performance reflected my ability (or lack of!) to complete the 100.

Thanks to Sarah and Annie for their great company...I'm off now to plan stage 2 of our adventure - Keswick to Ambleside some time in the new year.

p.s. thanks to Annie for acting as official photographer on the trip!

Here we go again

With the UTLD 100 firmly behind me, the only thing left to do at the beginning of August was to pack up the camper van and head off with the family for our long awaited tour of France and Italy.

Quite by chance (!) our route took us through some of the best mountainous areas in Europe and we felt it would be rude not to run some of the trails we passed by. We travelled south to the Verdon Gorge, on to Antibes, then Tuscany, Rome, and back up to Courmeyer, Chamonix, Annecy and home. The knee held up and I took the opportunity to run in the hills, without a plan, without a target, just running, walking and enjoying.

At 9am on Saturday 1st September, I was back in Cardiff and poised ready to sign up for the UTLD 100, Round 2.

So I'm in again. Time for a second attempt and the training year starts here.

I've been busy planning out my year, booking in events and training sessions that will take me through the year and build me up in time for July 2013.  I've updated my events page with the new schedule.

My first organised event was this Saturday - The Brecon Mountain Trail Challenge.
32 miles over the Brecon Beacons with 6000 foot of ascent. A good test to get a feel for where I'm at.

I love my local events. They are relaxed and full of enthusiastic, interesting people. The Brecon Mountian Trail is mainly a walkers event, but there are always a handful of runners slogging it out at the front. It was great to spend time running and chatting with new friends. Al Davies and Tracey Edwards - it was fantastic running with you both. Thanks for your company and support.

I also ran the first few miles with a fellow UTLD 50 finisher, Nigel, who I think was Nigel 'Jonah' Jones - I've read his posts on the L100 facebook site...some photo's below.

The outcome of this first test?....thank god I've got another 10 months to train!

I managed to maintain an average of 4 mph, so completed in 8 hours which was what I was aiming for, but I found the course quite tough. Why does climbing hills not get easier for me? Old ladies with shopping trolleys passed me on the steep climb up Fan y Big, but I guess this gives me a focus.

Some photos of the day:

This is when I first spotted Al (white speck heading up the hill).....

Nigel & the gent (whose name I didn't get) who helped me through the bog...

Nigel disappears over the horizon...

Me & Al...

Al, Tracy and my cake...

Next up...I've got a training weekend planned in October that I am really looking forward to. I'll be joined by the wonderful Annie Garcia who I ran with for much of the first 60 miles of the UTLD, and my friend Sarah Warner who also completed the UTLD 50 this year too. We'll be running Ambleside to Wasdale Head on day 1, then on from Wasdale to Keswick on day 2. Can't wait!