Training Diary - Week 1

Focusing on acclimatising the legs to the action of running and cycling again after 4 months in big mountain boots

Monday        Trail run 1:00 easy
Tuesday         Hill day with expedition rucksack
Wednesday    Road / trail run 1:20 comprising 8 x 4min fartlek session
Thursday        Road bike 23km in 1:00
Friday            Trail run 1:00 easy
                      Open water swim in Ullswater 8oC 0:45
Saturday        Rest day
Sunday          Trail run 0:40 easy

Thoughts on my CCC Training...

 Stamina training in Greenland!

The North Face CCC is now just 15 short weeks away. I’ve just finished a long stint in the hills, 4 months of stamina training carrying expedition rucksacks and pulling pulks, so it’s now time to focus on some more run specific training. I’m a strong believer in cross training for interest, to add strength & efficiency and to combat overuse injuries. Sessions will involve trail & fell running, road biking, swimming and even a spot of weight training. I'll also still be working on the hill so plenty of walking and climbing in the Lake District and further afield.

I'm happy with the 100km distance of the CCC so I'm aiming to focus on the following three areas during the next three months which should increase my basic speed over the ground.

1. Improve my running efficiency - I have a very compact and short running style despite being six foot tall. This is ideally suited to plodding but as soon as the pace increases my technique struggles to cope and I become a lot less efficient. By increasing the volume of high intensity training in my schedule and including technique drills my energy expenditure at faster speeds should be reduced meaning I can go faster for longer. 
2. Achieve my racing weight of 83kg
3. Continue to develop my natural/barefoot running style - Over the past few years my running style has changed in response to the types of events I'm competing in and a few injuries / injury prevention. I now tend towards a forefoot strike, an increased cadence and a bent knee action. The short film below illustrates a pure form of barefoot running but many of its principles are based on sound sport science theory.

I plan to use a variety of running sessions and training ideas...

• Hunger Run - Running first thing in the morning on an empty stomach is a great method of acclimatising your body to the demands of ultra running. Your muscle glycogen stores are depleted so you are forced to predominantly use fat as an energy source. In practice your body doesn't like to do this and your performance during the session will be below par but the metabolic systems concerned do respond to training and your body will become more accepting of running in this depleted state.
  
• Fartlek - Fartlek simply means 'speed play' in Swedish and is a very useful tool in increasing the intensity of your sessions and developing base line speed. By varying your pace between high and low intensity efforts during your training run you train every bit of your system. A typical session would consist of 10 x 2 minute sprints seperated by 1 minute recovery jogs.
  
• Hill Reps - The CCC has nearly 6000m of ascent and descent so hill speed and endurance is essential. Hill reps are multiple timed efforts at a high intensity interspaced with low intensity recovery jogs. The quadriceps take a real hammering on this sort of terrain especially on the descents so I'll also use road biking and weight training to strengthen this critical area. 
• Apnea Training - This structured form of breath hold training was developed for by divers. The two components are oxygen deprivation and carbon dioxide tolerance protocols. There is also circumstantial evidence to suggest that it also benefits high altitude mountaineers in helping them combat hypoxia. It's not been widely studied in runners but it would seem sensible that improving your bodies ability to work in a depleted state will lead to an improvement in performance
• Powerbreath - Resistance training for the inspiration muscles. 30 breaths through the device twice a day has been scientifically proven to significantly improve a number of measures of lung function and consequently sporting performance.

Reflections on the Hardmoors 55

My original Hardmoors 55 report was written by a rather broken man. I checked in for my flight to Iceland four hours after finishing the race and washed the mud off in Reykjavik! Reading my muddled report a few weeks later gives a sense of what ultras do to your body and mind! so this is the official polished version...

The Hardmoors 55 was always going to be an interesting day out. Heavy snow meant I only just escaped the Lake District before they shut the roads. The A66 across the Pennines was already closed so I took the long way round to the north. A five hour drive brought me to Helmsley Rugby club for a welcome couple of hours sleep in the back of the van. All too soon the car park became awake as various runners stretched their limbs after a cold cramped night in their cars. The town was almost snow free but I’d already seen the deep drifts on the Cleveland way escarpment the previous night. A cold northerly wind was already blowing with the threat of more snow as the buses ferried us north to Guisborough and the start of the race.

I’d suffered from tight hip flexors in my last couple of races which presented themselves as acute pain on the outside of my knees or in my foot. A very busy schedule mountain guiding in Scotland & Norway meant that the first chance I got to see the physio was only the day before this wee jaunt, not exactly text book but Jo had done an amazing job and loosened everything up while not leaving me feeling too pummelled! Today was all about finishing injury free with a critical couple of UTMB points hanging on the outcome. I was also flying out to Greenland for a couple of months of guiding work just a few hours after the finish of the race!

The ground was nicely frozen apart from a couple of muddy spots and  from the start the run over to Roseberry Topping went well. I quickly settled into a comfortable trot resisting the urge to push in the good conditions.As expected after a winter in big boots I had no speed in my legs but I did have an advantage in the occasional knee deep snow! Many of the tracks were at right angles to the prevailing wind and on the exposed ground were buried in deep snow drifts. By the time I reached these areas a good trail had been worn in although it was still almost impossible to run and the leading group must have had a very tough time of it. A number of gates would have needed digging out although on one occasion the drift was big enough just to step over!

I’d opted for two pairs of running tights, a thin thermal and The North Face Alpine Project Wind Jacket. My extremities were protected my a Powerstretch beanie, a buff, Powerstrecth gloves and Sealskinz socks. I carried a The North Face Primaloft jacket as back up but in fact ran the whole race in the kit I started. A number of runners had gone too lightweight and their were plenty of stories of competitors who had temporally lost the use of their hands in the cold conditions and were struggling to eat and drink. Frozen gels and waterbottles were also causing problem.One of the most pleasing aspects of the day was getting my nutrition sorted. A combination of sausage rolls, cheese and cereal bars kept me on an even keel throughout the day and I didn't really experience any low points. 

There are two main checkpoints in the Hardmoors 55, a couple of very welcoming village halls staffed by enthuastic volunteers. I’d chosen not to use a resupply bag carrying everything I needed for the distance with me but a quick cup of tea was very welcome and it was back out the door just a couple of minutes later before the warmth tempted me to sit down.

As night fell the checkpoint marshals seemed surprised to see me on my own as many of the other competitors had linked up in the conditions. Over Christmas I’d spent a wild and woolly night route checking for the Dark Mountains Mountain Marathon and been given a 550 lumen running head torch for my efforts. This was its first real outing and I did feel like I was cheating running with what amounted to a car headlight strapped to my head!

Approaching Sutton Bank through knee deep snow I was following a good trail ploughed by all the other runners ahead of me. With the car park and checkpoint almost in site the trail began to descend. Within a few meters the alarm bells were ringing and I had the map out. My suspicions were confirmed by a line of weary head torches climbing back up the trail having reached the bottom before the horrible realisation dawned. We later found out this well trodden track had fooled a huge number of runners including some of the leaders. Breaking trail through thigh deep snow we regained the top of the escarpment but the Cleveland Way was still completely buried. We opted for the edge of the wind scoured fields for a never ending trudge into the checkpoint

The end of the route had been shortened slightly to avoid a very icy White Horse. Conditions improved as we headed east away from the drifted snow on the edge. I was please to be able to pick up my pace and overtook a number of teams. However a silly mistake found me on a wee trod the wrong side of the river watching those teams reclaim their lead on a good gravel track. A very chilly wade and a steep muddy bank soon had me chasing them down and I finished feeling strong in 13:28 and 82nd place. Huge thanks to the organisers for taking an chance and going ahead with the event in these conditions. In fact many competitors failed to battle through the snow to the start but those who did had a memorable day out fighting the elements.

Hardmoors 55

Just a few hours after finishing the Hardmoors 55 and I'm sat in the sun in Reykjavik on my way to a guiding job in Greenland. The legs are feeling good and I'm reflecting on what was a very successful day out. After a long winter guiding in Scotland the body was creaking and somewhat foolishly I got myself straightend out by my physio just the day before. The muscles were a bit stiff for the first few miles but I soon settled in to a steady rhythm. One of the most pleasing aspects of the day was getting the nutrition sorted. A combination of sausage rolls, cheese and bars kept me on an even keel throughout the day and I didn't really experience any low points. As expected after a winter in big boots I had no speed in my legs so focused on getting round with no injuries and a negative split. Many of the tracks were at right angles to the prevailing wind and on the exposed ground were buried in knee deep snow drifts. By the time I reached these areas a good trail jad been worn in although it was still almost impossible to run but the leading group must have had a very tough time of it. A number of gates would have needed digging out although on one occasion the drift was big enough just to step over. The temperature never rose above freezing and frozen water bottles and gels were the order of the day. Full marks to the organisers for going ahead with the event in these xonditions. In fact many competitors failed to battle through the snow to the start but those who did had a memorable day out fighting the elements.

Race Diary

 70 miles down on my successful Bob Graham Round

My ultra season is about to start leading right through to the CCC at the end of August. The endurance is  there after a winter season guiding in Scotland so I’ll be focusing on speed and technique drills and trying to stay injury free

March    Hardmoors 55 - A 55 mile trail ultra along the Cleveland Way from Guisborough to Helmsley. With copious amounts of snow in the area this sounds like it’s going to be a wee challenge as it follows exposed ridge lines throughout its length. www.hardmoors110.org.uk

April    I’m guiding in Greenland in April and early May. Good for the stamina and even some sprint training if I meet a Polar Bear!

May    A challenging 24 hours on our feet in the hills for my Antarctic expedition team. Details are still being finalised but with just over a year to go until we depart for the south we are aiming to push our limits as a team. I suspect they’ll be some tyre dragging! www.south2014.com

June    4 Seasons Fred Whitton - A spot of cross training. This classic sportive takes in six of the Lake Districts biggest and steepest passes.  112 miles in the saddle and no walking allowed. www.fredwhittonchallenge.org.uk

July     Celtman - In only it’s second year this event has already gained cult status. An ironman distance triathlon in the beautiful Torridon hills comprising a 3.8km swim in a chilly loch Sheildaig, a 202km bike ride on the highland roads and finishing off with a 42km fell run over Beinn Eighe  www.cxtri.com

July    Lakeland 100 - 103 miles of trail running around the Lake District. A great event but fingers crossed it’ll be third time lucky for me. Injury curtailed my 2011 attempt at 50 miles while I didn’t feel I could give 100% last year as the event was just three days before I was away guiding in Greenland. Surprisingly common sense caused my retirement at 75miles. www.lakeland100.com

August     The North Face CCC….

The North Face Hyper-Track Guide Running Shoe

Jez Bragg recently completed a wee run wearing a pair of these shoes. His awe inspiring Te Araroa trail run covered 3054km along the length of New Zealand in 53 days. A pretty impressive resume for this new trail shoe from The North Face.

I’ve had a pair for around 8 months and have been very impressed with the fit and comfort provided by what is a very lightweight shoe. I’ve moved through a number of brands as my feet have changed over the years. From Salamon to La Sportiva and now to The North Face. More running and less rock climbing in the last few years have meant my feet have spread and are now pretty broad across the forefoot. Many trail and fell shoes are designed on a narrow last and I always split or damage fell shoes where the upper joins the sole by my big toe joint. The H-T Guides fit my very British mountaineers foot incredibly well and I’ve never had any issues with blisters or pressure points. The forefoot is very wide but the upper controls the foot very well and it doesn’t roll off the sole unit even during traverses.

My running style is also moving towards a natural or barefoot style as a way of protecting my knees. Figured it was easier to change my biomechanics than lose weight! The H-T Guide has a small 8mm heel raise and a low profile sole so makes an ideal half way shoe.  The low ankle cuff initially felt insecure but has now moulded to a perfect fit.

The shoes only failing is the grip. For dry trails and rock it works perfectly but for UK conditions any depth of mud will create a good Bambi impression. I’ve experimented with it on the fells but took a couple of heavy falls on wet grass.  Interestingly Jez used this shoe in the bad weather and snow of the 2012 UTMB and didn’t report any issues.

Because of the grip issue I haven’t taken them anywhere too demanding but with around 400 miles run, mainly off road, they’re bearing up very well for a lightweight shoe.  They’re no sign of any damage to the uppers and the sole are wearing well. The North Face suggest these shoes are suitable for road running as well and I’ve seen  nothing that would contradict this. However the question has to be asked - why would you want to run on the road?!

For trails and footpaths in dry conditions the Hyper-Track Guide is almost unbeatable giving a very responsive and highly agile ride. A bit more care is needed in typical UK conditions but it still has its place and is currently my favoured shoe for training and racing.

January training

 Classic mountaineering ground on Curved Ridge

January training has gone well. I'm very fortunate that my job as a mountaineering instructor allows me to spend the winter guiding in Scotland racking up more than 6000m of ascent a week, all in big boots with a heavy pack. I did the same prior to me successful Bob Graham Round in 2008 and am certain the hill fitness and endurance I gained played a huge part not to mention the psychological strength from being out on the Scottish hills in all weathers. I've managed 24 hill days in January and have shaken off the injury that plagued my Tour de Helvellyn before Christmas. Not quite the typical method of building a good base of stamina throughout the winter that most runners focus on but another couple of months of this can only be a good thing.

 Trialling Everest kit on the Ben's Pony track

 Descending off the Ben after Tower Ridge

Climbing Curved Ridge in great conditions