Foxton 24

After a couple of bad 24 hour races last year I wanted a break to build my confidence back with shorter ultras.  Foxton 24 was a new event this year and in the absence of any other suitable 12 hour races decided to enter and just run the first 12 hours.

Training had been quite good with several 100 mile weeks and lots of long runs/races. Then 5 days after the London marathon I came down with tonsillitis. My planned long runs didn't happen and hardly ran the following week.  The next weekend (2 weeks out from the race) I wanted to do a final long run but was still so tired (due to a bad night cough keeping me awake - after about a week I started on an inhaler which helped) so only managed 12 sluggish miles.  After that it was taper time so too late.   I wasn't sure if the almost 4 week taper was going to be a good or bad thing - my last long run was London 4 weeks out.

A few days before the race my night cough started to make a come back (not as bad as before though.  Needless to say although my legs felt well rested I was not!

Skechers Gorun4

The race started at noon which is nice as means no early start or rushing around.  Phil was crewing for me which meant he would hand me food and drink when requested.  The race was chip timed with the chip being attached to the shoe which made me reconsider my shoe choice for a few minutes! I had intended to test the Gorun4 (see previous blog for review) which I have used for marathons but nothing this long as they are very light (200g).  Changing shoes loses a few minutes but changing chips onto new shoes adds to that.  I decided to risk it!  - thankfully they were great although the last couple of hours I did think a bit more cushioning would be nice

I had a fairly rough race plan - number of laps per hour (with a built in fade!) and time per lap on a pace band.  As always the plan was a one lap (400m) walk per hour to take on food then later probably walk a bit more. I wanted to start slower than normal in the hope that the fade would be less but always find it hard running slower when well rested - my legs want to go faster than they should and slowing down too much feels awkward.

First lap was 2.05, far too fast but felt easy; I slowed down.  Kept adjusting my pace and checking each lap and ended up settling in at a pace which was a few seconds per lap faster than planned but which felt very easy - it was slower than I would usually start 12/24 hour races so I was a little bit successful at slowing myself down!  I was recording my laps on a stopwatch - for the first few hours my laps were all a few seconds faster than they needed to be.

It was a really warm day with not a cloud in the sky.  The heat started getting to me after a couple of hours and I think this is the reason for my early slow in pace.  Normally I alternate 9bar/powerbar protein bars/bananas for about 8 hours before getting bored and moving on to the junk food but today I was struggling to get them down after only 4 hours - it took a full walking lap to get down a small 9bar which is only about 4 or 5 bites!!

Although I was still on track at 5 hours this was because of the cushion I had built up earlier. My lap paces were getting slower quite quickly as I was struggling with the heat.  I made a few errors with fueling......

I only had 4 small bottle of Pepsi Max so didnt have some when I really wanted it as wanted to save it until later - first mistake as I ended up have one left!  Second error was that I should have bought normal Pepsi! I wasn't really thinking when I bought the Pepsi Max (sugar free) just bought what I normally drink. Finally to do with the Pepsi Max was that shortly after having it one time I realised that I needed some calories but couldn't stomach any food - normally I would have chocolate soya milk in these circumstances.  My stomach was full from the Pepsi so I couldn't  have much soya milk without getting stitch and therefore couldn't get the fuel in - I forgot I had gels!

After 7 hours

Somewhere around 6 hours I started to consider just doing 100km rather than the full 12 hours.  I was going to get a rubbish distance so what was the point? 100km would still have made the journey worthwhile.  6 hours felt like a very long time to go but 100km was less than a marathon  which felt a lot more doable.

There didn't seem to be any rules about pacers - other runners had people walking with them for several laps, some of them more than one person as if they were on a family afternoon stroll; some even in the inside lane which made me cross.   After about 8 hours I decided to get Phil to walk with me on my walk lap - which got extended to 2 laps!  This gave me a chance to have a bit of a moan.  He needs briefing next time on what to say as I was grumbling about it being hot his response was I shouldn't enter races in the summer its always hot and I should know better by now!! Not exactly the comforting/encouraging word I needed!

By about 9.30pm I started to feel a lot better as the sun had gone in and my core temperature was finally falling.  However, I was not able to muster up much speed.  I occasionally ran a few laps with other people who were running a bit faster but it was not a pace I really wanted to hold on to for long so I was glad when they decided to have a break.  One thing I noticed about this race more than others is that everyone seemed to take time off the track for a sit down - I only left twice to go to the toilet and twice to do some squats (it helps stretch out the tight hip flexors).

Once I was no longer struggling with the heat I decided that I could manage to keep going for 12 hours - I had got into a plodding pace which when I was moving wasn't really all that bad.  My cough which had not previously bothered me running was now quite bad, I am sure a few runners gave me a wide berth! 

left over marzipan balls

My struggle with solid food continued! I would walk with Phil trying to get down a packet of crisps and only manage half.  I ended up getting my fuel from poweraid (luckily this was provided); chocolate soya milk and marzipan balls.  It took me a whole running lap to get a marzipan ball down by biting little bits off but at least I was getting them down.  I was surprised to see how many I had got through when packing away at the end!!

Once my watch ticked over to 12 hours I completed the lap then stopped.  My final distance was 110km.  At this point I was 1st lady and 2nd overall.  Another lady stopped at 12 hours but I think everyone else went on until the end although there was heavy rain for a few hours in the night so I think a fair bit of resting/hiding in tents went on!   By the end of the 24 hours I had moved down to 2nd lady.


Leaderboard after 11 hours (not in order)

Overall a bit disappointed as I have done 120km in the first 12 hours of a 24 hour race in the past. However, taking into account my excuses - hot day; missed training at a key time; still had a lingering cough - I suppose it wasn't too bad. 

For future races in warm weather I must remember plenty of full fat coke/Pepsi; sports drink (I don't usually drink this but in a few hot races where it has been provided I have been grateful for it; marzipan balls (supermarket marzipan made into bite sized balls)gels and chocolate soya.

Skechers Gorun4

Gorun is the lightest shoe in the skechers range.  The gorun4 is the most recent model and sees more changes than previous updates.  When I read online how much the shoe had changed I was worried I might no longer like it but I kept an open mind especially as I had seen so many pretty colours and they looked really nice!

 

Taking the shoe out the box it looks totally different to previous models - in a good way and just like (or even better) than in the pictures I had seen. The first change is the hole in the heel to make it easier to pull the shoes on and off.  At first I didn't see much point in this but now I find myself looking for it on other shoes!  This hole is also on the Gorunride4.

top - gorun3 bottom gorun4

 

The upper has changed as has the sole which is 3mm thicker.  This has added a little extra weight - size 7 ladies GOrun3 weighs 187g the Gorun is 210g.  As with the Gorun3 the heel drop is 4mm or you can take out the insole giving a zero drop and a more minimal ride.  I have not run without the insoles as the shoes would then be too big (I already have a slightly bigger size than normal shoes).  

They come with 2 sets of laces - I have not tried the red ones but will probably swap them over when these start to look grubby! 

I was never keen on the tongue on the Gorun3 - it was too thin/floppy.  The new tongue is much better - more padded so more comfortable.

I received the shoes a few days before the London marathon and since I had the limited edition London edition felt it would be rude not to wear them! I wore them for a few short test runs then for the marathon with no blisters or bashed toe nails!  

As with all skechers shoes I found them very comfortable out the box.  They are very light which makes me feel fast even if that is not the case!  The previous editions were softer, a more slipper like feel; these are a bit more firm and feel like they have a little more support (not over pronation type support). The Gorun ride4 has changed in a similar way (see review http://helenrunsultras.blogspot.co.uk/2015/02/skechers-gorun-ride-4-review.html )

Gorun has been my Speedwork and race shoe (up to marathon distance and the occasional short ultra) but now there is less difference in weight between the Gorun and Gorun ride (which is my everyday training shoe) I will probably wear the Gorun4 for more of my training runs as I prefer a lighter shoe and the extra weight means it is more suitable for every day use.

London marathon

Having done a 6 hour race the previous week and a 40 mile off road event the week before I was not expecting to run a PB.  I still wanted to run quite hard but was aiming for a controlled race where I didn't die a death at the end and was not hanging on for dear life!! The week before I had received the new Skechers Gorun4 London edition so it would have been rude not to wear them for the marathon (review to follow - they were great).

I was at the championship start again (for ladies that means running a sub 3.15 marathon).  The biggest benefit is that there is a lower runner to toilet ratio so much shorter queues!  We had a list of rules to follow about what could be worn and logos.  Last year I was really good and turned my calf guards inside out as the 'compressport' logo was too big.  However, loads of people were wearing them the right way round so I didn't turn them inside out this time.  Slight change was that we were all being inspected so I was asked to turn them inside out.  

lack of toilet Q

Another benefit of the champs start is that you can keep your warm clothes on until the last minute and hand your bag in as late as possible.  Another change this year was we had to be out of our congregation area and bags on lorry by 9.50 (race starts 10.10) as the gates would be locked.  Due to having to sort out my calf guards and this new rule I didn't have time to go to the toilet again.  I saw lots of people still queuing for the toilet and was tempted to go back in once I had handed my bag over.  Lucky I didn't as the gate was locked so they had to go to the blue start.

I deliberatly lined up at the back ( we were right behind the elite men and ahead of the blue start pen ie the faster men who had not got champs start or GFA).  The blue start were stopped by men linking arms but as soon as those men unlinked arms (which was before the gun went off) those men were moving forward and pushing through - so rude.  The gun went off and there was more pushing and shoving from behind before I had even been able to start moving! 

Another benefit of champs start is not getting held up at the start by slower people starting up front; this time I was the slower person upfront as the faster men from blue come pushing through.  When the 3 hour pacer passed with his followers there was more pushing and shoving; some people need to chill a bit, it's not as if we were that much slower.  

After about half a mile we join the green start so more pushing and shoving as I have effectively had a head start on these runnners as I only took 15s to cross the line so faster runners from green are behind and trying to pass.  After a few miles things have settled down a bit and I am running mostly with people at my pace which makes it easier.  I am running at a pace which feels comfortable - ish; hitting sub 8mm and hoping it will last as that will equate to sub 3.30 - not a PB but about the best I can hope for given what I have been doing recently.

I see Phil at around 7 miles - I knew he was there because he sent me a text which came up on my new Garmin!!! I didn't take the drink he had for me as I had managed to get water OK from the water stations - sometimes they are really crowded or they come up suddenly when you are in the middle of the road and negotiating getting to the side can be tricky.

interesting sign in the background!

One thing I noticed this year more than the last couple of years (when I was around 15 mins faster) is that there were a lot of water bottles in the middle of the road; why can people throw them to the side. This meant after each water station it was a bit of an obstical course for half a mile; you had to be really careful not to trip.  On the topic of water stations, I noticed this year a lot more people cutting me up when coming to a water station or grabbing water and stopping dead infront of me!! I always try to get out the way once I have my water and if I don't want water i run down the middle out the way.  

The miles are ticking by quite nicely; as ever the crowds are amazing and I am enjoying it more than usual due to be less obsessed with the time!  I was looking forward to tower bridge (12 miles) as that is always amazing and crowds 5 deep or more; it always feels effortless as the crowds carry you so it's like a free mile! However rather oddly that mile was the first one over 8mm; i put it down to there being an incline into the bridge or perhaps getting low on energy so I took my first gel - I was going to take it at around 10 miles but had bad stitch then forgot!

The next mile was back to sub 8mm so thoughts of sub 3.30 were still on although it would be tight.  I checked my watch at halfway and thought it said 1.43.30 which meant I didn't have much scope for fading which had already started happening to a small extent.  When I looked at the official splits halfway was actually 1.42.51 so not sure what was going out there.  

Paula Ratcliffe

I was now making a bit more effort as I wanted to see if I could get under 3.30 although I was still not pushing as hard as I could - it was too early for that.  Saw Phil again at 16 miles where I took the drinkn as I wanted the high5 zero.

At around 17 miles my left hip flexor became really tight ( I have recently been having problem with the right hip and glute so maybe that side got neglected when I was strengthening and stretching the other side).  I was in quite a lot of pain which probably slowed me a little.  I had some paracetamol on me but knew with all the runners around me I would have to walk or stop to get it out my belt as otherwise I would be bumping into people.  Whilst 3.30 was still on I didn't want to risk stopping so told myself once 3.30 was lost then I could have the paracetamol.  If I had a bigger cushion I probably would have got it too but it was tight.   

By around 20 miles the pain had eased to more of a background niggle.  Hit 20 in 2.38.xx and thought 52 mins for 10km sounded OK although in reality I didn't actually work out what pace I needed and it was still a long way so anything could happen.  Had my second gel in the hope it might give me a final boost!  I had also been drinking some of the lucosaide sport for some additional calories but as it was the orange flavour only managed a few mouthfuls each time!

By now people around me were slowing a lot or even walking and I was getting annoyed being stopping dead infront or by getting blocked on the narrow bits.  I was having to look ahead quite a lot and pick out my route around people; it must have been far worse for people going faster than me because although I was overtaking a lot of people I was still being overtaken by some (see bottom right of picture) I don't remember it being this bad the last couple of years but maybe because I was 15 mins ahead so it was a bit quieter.  It made me think that planning to run a negative split at london is probably not the best idea as you will be going against the masses; running at the same pace as those around is much easier and conserves energy compared to constantly dodging!

 

At the 23 mile marker I got my maths a bit wrong as I looked at the time and worked out how long to do the last 5km and thought it was in the bag until I realised that 23 miles was 5km + 0.1 miles!! I had pretty much forgotton the hip flexor by now and was focusing on running hard to ensure I got sub 3.30 but I was not going into that top 5th gear unless I really needed to so waited decide to wait until 25 miles to do a final assssement.

3.17.xx which meant I could do 10mm to the end.  This was a didn't seem right then I realised that was the 40km time.  The 25 mile seemed to take quite a while to come but it still looked OK for 3.30. This didn't mean I stopped trying but rather i didn't need to push it up a gear.  It always feels good to finish a marathon strong and to be passing lots of people.  800m to go seemed to take so long to come that I thought I had mised it!  I checked my watch again just to make sure I was OK!! That last 200m is always amazing when you finish strong as the crowds are going wild.  I have done london where i above been dying at the end and have hated it but that was not the case this year.

Was happy to finish in 3.28.29 which whilst far from my best is about the best I could have expected.

It was nice to get a choice of T shirt size this year.  I got my bag from one of the early lorries then it seemed a long walk to get out of the runnners area.  Again being that bit slower had its disadvantages as it seemed a lot busier and people were walking so so slow!!!  Made my way to the Macmillan recovery centre - you can sponsor me here https://www.justgiving.com/helen-james23/ where I met up with Phil had a massage some food and was able to get changed.  The advantage of doing lots of marathons is that the legs hurt less.  On the walk back to the train station quite a few people commented on how I didn't look like I and run as I was walking normally!

Crawley 6 hour track race

This was a bit of a last minute decision! I didn't originally enter as it was the week before London so I wanted an easy weekend. However, a few weeks ago whilst on holiday,  I realised that I wasn't in anywhere near PB marathon shape so there was no need to be resting the weekend before; I might as well do a race!

The previous Sunday I did 'A Coventry Way 40' which is a 40 mile run/walk around the outside of Coventry so I was not especially rested before Crawley although I did have a rest day on Friday (the day before) which usually makes quite a big difference.

Three years ago i covered 41.3 miles so my obvious goal was to better this but I wasn't confident given that I had not tapered and have not been running that well lately.  I needed 2.10 per lap but was just going to see how I felt and not push to hit that pace but if I was going faster than 2 min laps I would slow down as I knew that would be far to fast.  The best ultra runners seem to manage even splits, even in 24 hour races but I am no good at that - I find it hard to slow myself down at the start.

As this was not a target race I decided to risk wearing my skechers Gorun3 which are a racer; I love these but have not worn them for this distance before (good choice, no blisters or foot issues).

Skechers Gorun3

The early laps were in the region of 2.05 and feeling comfortable.  A little faster than PB pace but not so much faster as to be a disaster later! At the end of each hour the lap sheets are taken from the lap counters; our distances calculated then put on a leaderboard.  I had a dream goal of 42 miles which was 7 miles an hour so that is what I was looking out for.   I was just under 7 miles on the leaderboard but that only counts full laps, I had actually done most of the next lap before the full hour was up so had managed 7 in an hour. 

I have got into a routine for marathons where I don't drink anything/very little for 2 hours before the race and the first hour of the race.  I can then make it through without needing the toilet! I think this is OK for marathons but for longer is perhaps not such a good idea to get so dehydrated yet I still do it because I forget to drink.  I didn't have my first drink until about 90mins into the race and shortly after had first gel.  I think the problem with 6 hour races is that I treat them a bit like a marathon (i.e. not much fluid or fuel) because they are still quite intense but the distance covered it a lot longer than a marathon so more care needs to be taken of nutrition and hydration.

Another issue on the hydration front is that normally I have my husband handing me drinks and filling my bottles so I will grab a bottle, run with it a few laps then hand it back therefore drip feeding myself fluids.  I had no crew so had a couple of donut bottles which are easy to run with but then it was the 500ml water bottles which are not so easy.  I would delay getting one and then when I did so as not to waste time (which in reality was a few seconds going off track bending down to put it back) would drink my bottle quite quickly to get rid of it so I wasn't carrying it.  This resulting in getting stitch and having a horrible sloshing in my stomach for quite a lot of the race.  Also, due to dehydrating myself early on I constantly felt thirsty yet at the same time couldn't drink more than I did as my stomach was full of fluids.

So, back to the race! At the end of hour 2 I was on 14.x so quite happy with that although I was feeling like I was having to work a bit harder now.  I found the next hour (2-3) quite hard as it was not yet halfway so it still felt a long time to go yet I was getting tired.  Its often the same miles 11-12 of a marathon where the fatigue is setting in yet you feel like its still a long way to go. Infact I find this to be the case in a lot of races at the just before halfway point!

My lap paces were getting slightly slower but not too much so I hit 3 hours on 21 miles but not feeling confident of keeping it up although I knew I was not giving it everything and that last time I was able to pick the pace up at the end so I was still hopeful of a PB and possible 42 miles. 

The 4th and 5th hour were really about just sitting in there ticking off the laps and trying to keep the effort level comfortable.  Rachel was doing a great job of lap counting - calling out my laps every 10.  It was quite warm and also windy; the thing I wanted most was a cold can of coke - another disadvantage of not having crew! I don't know why I didn't pack any coke! I spotted Traviss walking around with a can which he said was caffeine free but said it was cold, had it been caffeine I might have swiped it and made him chase me for it!! I spent a while dreaming of cold coke, the best I could manage was luke warm chocolate soya milk - it is not easy taking the straw out the cellophane and sticking it in the top of the carton whilst you are running around a track!

At the end of hour 4 I was a little below 28 miles.  I hadn't given up on the target but I knew I was slowing more now so it was unlikely.

I think there was a flaw in my nutrition plan! I should have planned things out better.  I would think to myself, best have some electrolytes so would have some high5 drink then I would think need some calories but my stomach was full of fluid so I couldn't then have the choc soya milk for a while and would have to have a gel.  I only had 4 gels as I had brought solid food as well but when I tried eating a jelly baby I couldn't get it down as I was running too hard to get the solids in.  What I should have done is brought electrolytes as tablets so I wouldn't need to drink high5 but could then drink more soya milk for the calories.  Also some marzipan as that melts in the mouth or baby food sachets - I take both of these to 24 hour races.  I am not sure if I would want many more than 4 gels in a race! 

By the end of hour 5 I had done 34.5 miles so was not going to get to 42 miles but maybe I could still get a PB.  My stomach was not happy so I wasn't really wanting to push hard just yet; I just kept churning out the laps hoping what I was doing would be enough as I didn't really want to go into 5th gear!!

I wasn't sure how many laps I needed so was going by my Garmin which I knew was half a mile long at marathon distance (105.5 laps) so guessed it would be just under a mile long by now.  Usually in 6/12 hour races i will make an effort for the last 10-15 mins to get in as much extra distance as possible but I really didn't feel like it because of my stomach and as my Garmin suggested I might get a PB there didn't seem to be any need.  

It would seem that my Garmin gained a lot more extra distacne in the second half as final distance was 42.3 which equated to just under 41 miles.  I finished 3/4 way round a lap, had i completed the lap (to make 165 laps) that would have been just over 41 miles.  Am slightly annoyed at myself for missing that as I know I could have found that extra distance with 10-15 min to go.   Happy to be 1st lady and 1st 100 club runner so got a trophy and a bottle.

Total fuel/food

2 cartons chocolate soya milk (minus some which I got down myself!)

4 gels (2 caffeine)

1 jelly baby

1 L water

1.3 L high 5 caffeine

Canalathon 75km

I spotted this race some time ago but decided not to enter as it looked to be a bit of a faff - drive up the day before, stay in a hotel somewhere, drive to register at silly o'clock in the morning then get a bus to the start run then back to the finish.  I have bad night vision so cant really drive in the dark unless I know the roads and was not sure if I would be finished in time to drive the 2 hours home afterwards. 

Last month I did the Millenium Way which was fairly close to home and also required a bus to the start.  I really enjoyed that and the canal running (which I used to do a lot of) and the bus was not that bad after all.  In addition my time from that race and the Railway ultra the previous week suggested I would be finished in time to drive home in daylight  so canalathon was back on my radar.  I dithered a bit and kept changing my mind between waiting out in case a place for Ashby 20 came up before finally entering on the closing day about a week before the event!

Registration was at Sowerby Bridge leisure centre were we picked up our number, dibber (which we dibbed into a machine at each check point) T shirt (and medal if you had ordered one - I didn't as I have enough and didn't want to pay £6!).  At 7.20 the double decker bus left for Manchester with the 50km and 75km runners.  The 100km runners started from Sowerby Bridge ran to Manchester then back.  I would have liked to have done the 100km but there was no way I would be able to get home after and as the race was Sunday stopping over was not an option.

I was treating it as a fairly steady training run.  I did have a rest day on Saturday and had cut caffeine the week before so was taking it a bit more seriously than a training run but was not racing.  If completed the course I would have done over 100 miles for the week and with 42 miles completed the previous weekend  I was not exactly tapered!

There was a compulsory kit list including waterproof trousers and spare top layer so I had to use my biggest raidlight waistpack which I just about crammed everything in including cuddly top (spot) who has become a bit of a mascot! I don't like running with this as it feels so heavy but my other option was my Salomon rucksack which whilst a bit more comfortable it is harder to get the bottles out so I would probably not drink enough.

The start of the race involved running around a car park to spread the field out a bit before a few narrow bits!! The first few miles had some steps and bridges so pace was a bit slow but then I settled into just below 9mm which is about how my long training runs start.  The canal path was nice and dry and there was a lot of tarmac but I somehow managed to fall over after about 5 miles.  Another runner kindly stopped to make sure I was OK and we ran along together for a while.  He was doing the 50km, it was his first ultra.  I let him go as he was running a bit faster than I wanted to this early on.  

The route had been marked with spray paint so there had been no need to look at the instructions and most the time I could see the runner ahead.  First check point was at 11 miles where the usual checkpoint items could be found - Jaffa cakes; bananas; coke; jelly babies; flapjack and some meaty things which I ignored as a veggie!  I hadn't eaten up to this point and had only drunk half my 500ml bottle which was not good as I have found if I don't drink much early on I get really thirsty later.  Luckily the checkpoints were closer together later in the race.

I had a couple of cups of coke, some Jaffa cakes and a banana and was on my way.  To the next checkpoint at 21 miles it was fairly uneventful.  I did have a walk and a 9bar after about half way through this section even though I was not really hungry but I knew I had not had enough.  It was in this section where I saw the 100km runners coming from the other direction which was nice.  Same again at the next checkpoint.



After a couple of miles I passed a lady, the first I had seen since the first few miles - the race attracted far more men the women as is often the case with ultras.  Next checkpoint was at about 26 miles.  I was a bit quicker here as I didn't fill my bottle knowing I had enough to get me to the 31 mile checkpoint.  I did top up on coke and Jaffa cakes though.  I was told here that I was 2nd lady although he was not sure if the lady ahead was doing the 50km or 75km.

My pace had been gradually slowing and I had been finding it a bit of a slog but once I got past 27 miles I felt a lot better as it was now less than 20 to go! I was picking off a few of the 50km runners now as they were struggling at the end - for a lot this was their first ultra.

At the 31 mile CP/finish of the 50km I was told that I was 1st lady in the 75km and that I was 4th overall which I was surprised by.  Some people said that they would find it hard to run past the finish of the 50km to go on to do the 75km but it was not that bad although looking at my splits I did linger here a bit longer than at other checkpoints; perhaps because it was a bit hard to get going with all the finishers around and spectators waiting for friends to finish!

The final section was an out and back along a different bit of canal with a checkpoint at the turnaround point.

Until now I hadn't been too concerned about time.  I had thought that I ought to be done in about 8 hours if I didn't get lost or if it wasn't boggy but was not really targeting a specific time I just wanted to enjoy the day.  Time does obviously come into it at some point to help motivate yourself.  So, as I got going again I worked out that even with a stop at the final check point as long as I kept under 10mm I would be done in under 7.30.  I was easily hitting under 10mm so provided I didn't get tempted to walk too much or slow massively I would hit that without really having to push.

As the route had been well marked at any turns or places where we left the canal I had put my instructions away.  I had put the route on my garmin but had mapped that myself.  It was only fairly rough so was not always the right side of the canal for example but at least I knew if I was roughly in the right direction.  Quite often it had told me I was off course when I knew I wasn't but that was due to my plotting error.

After a few miles there were two ways to go.  As there was no marking I went straight ahead.  After not too long my garmin was saying I was off course but I kept going a bit until I could tell from the bread crumb that I really was properly off course rather than it being a plotting inaccuracy.  I got my instructions out - they told me I should have gone right so I had to retrace my steps. 

Shortly after this there was another more major issue.  There was talk of a tunnel in the instructions and there were arrows to follow.  The instructions didn't match the arrows eg it said to turn right after the bus stop but there was an arrow turning left before the bus stop.  I thought that maybe the directions had been mixed up and those must have been for the way back so I decided to follow the arrows but then all of a sudden the arrows stopped before I was back on the canal.  I guessed which way to go but it was wrong as I came to a dead end.  I spent what felt like ages just going round in circles trying to get back on the canal in the right direction.  I don't remember how it happened but I did finally get back on track! 

After this mishap I was really fed up.  I assumed that whilst I had been lost I would have lost my position and knew that sub 7.30 was now out the window so I kind of gave up trying and stopped to have little walks when I didn't need to just because I was fed up!

A mile or so before the turnaround I saw another runner who was the winner.  He said he had been lost 3 times so I felt a bit better about my getting lost now!  It seemed to take ages to get to the checkpoint and I was running out of fluids so when I did get there I was very pleased.  I was told that I was in 2nd place overall!! How did that happen? I had moved from 4th to 2nd without passing anyone! That means others must have been even more lost than me! I stayed a bit longer at this checkpoint as I really had had enough and was also hot, hungry and thirsty; it was nice to have a chat with the chap at the aid station after being on my own so long.

I expected to see other runners quite soon after turning back but it was over a mile before I saw the next runners.  It was quite nice to then see others every so often for the first part of the return leg.  By now I was having quite a few mini walk breaks to have a read of the instructions.  All was going well until I got to the tunnel part again.  I made a right dogs dinner of it.  I followed the arrows thinking they might work going the other way but again they were OK to start with then once I went over the bridge they stopped and didn't tell me where to go.  Now was the time to take on some coconut mushrooms as I thought the sugar hit might improve my mood! I am so bad with directions I couldn't remember where I had come from so struggled to retrace my steps.  Bits looked familiar from the way out but I couldn't remember which was the right direction.  After trying different ways and not bring convinced  I saw the tunnel so instead of following the arrows I went with the instructions and got back on track again.

From here it was all OK back to the finish but I knew there was a bit through town across a car park first so was paranoid about missing where to leave the canal and the instructions didn't say where to leave.  There had been arrows when we did that bit earlier so I was just looking out for the arrows.  As I had done extra distance I wasn't sure from the garmin where to expect these.  The last bit seemed to go on forever and I kept thinking I had missed the turn off.  Eventually I got to a place where a lady was standing with a dipper machine - this was the finish; we did not need to do the town and carpark bit!

Finished in 7.44 for 48 miles so an extra mile and a bit.  1st lady and 2nd overall so was happy with that result especially given the getting lost which as well as adding on distance adds on time whilst you are standing there scratching your head trying to work out what is going on.

This was a great race which I would defiantly recommend.  Its ideal as a 1st ultra as there is no navigation required for the 50km and the 75km tunnel bit will be improved next year!

Groundhog track marathon and Wrexham marathon

It's been just over 2 years since I did 2 marathons on the same weekend although I have done quite a few training weekends lately of 20+ miles both Saturday and Sunday.  In the past I have tended to run easy if doing two but this time was different as Saturday was a track marathon so I wanted to run that quite hard.

I didn't taper for this but I did have a rest day on Friday and cut caffeine for a week which is what I tend to do for races which are a bit more than training runs.   If they are serious full out effort races then I will have a bit more of a taper and would not run a 38 mile ultra the previous weekend!

I wasn't sure what to expect on Saturday as I have taken some time to recovery from last years 24 hour race and my pace on speed sessions has been off so I was just going to go by effort rather than worry about pace but I hoped to come in under 3.30.

I had woken several times in the night (normal before a marathon) feeling sick (not normal).  When I woke in the morning I had to dash to the bathroom a couple of times - cue request on face book for some emergency immodium - thanks Jo!

I set off at what felt fairly comfortable and about right.  I was pretty sure that I would not hold this though as it was at the fast end of where I thought I was and in the back of my mind I knew I had another marathon to run tomorrow so was not going to be digging really deep at the end to hold the pace (although had I been on for a PB - which I wasn't - that would have been a different matter).

I love track races as the are so much more sociable and you get to see people you wouldn't normally see because they are either way ahead or behind.  I also like that you don't need to carry anything and are never far from water/food/toilets.

So the first 5 or so miles were nice and consistent then my shoe lace came undone!!! After that I gradually slowed.  Not sure if this was a coincidence or I got out of my stride.  A similar thing has happened at other races recently where I have stopped at a check point then once I got going again was slower.    On the track the garmin always measures a bit long so I knew I needed to allow for that.  As my pace was slowing I just tried to focus on keeping the garmin pace below 8mm until halfway as then I might have a chance of sub 3.30 if I didn't fade too much.   Mile 14 was 7.59mm then after that everything else was 8+!

The marathon is 105.5 laps.  We were occasionally being told how many we had done.  I was told at 50 so counted up to half way to see what my time was and also the garmin distance.  I cant remember what it was but remember thinking that 3.30 was maybe still on and that my new garmin was not measuring as long as my old one.   Anyway, it turned out that they were telling us the laps in a different way to normal - 50 meant 49.5 not 50.5 - I worked this out when someone was told they had done 100 laps and had 6 to go!

Not long after halfway I knew from my lap times that I had dropped off a lot and was not going to get sub 3.30 so think I gave up trying a bit and settled into a comfortably hard pace rather than pushing it pace.  I had not taken my first gel until 14 miles as my stomach has been feeling a bit off so that may have hindered me a little. The wind had also picked up a lot which made it much harder going. 

Finished in 3.34.01.   1st lady - won a nice salomon belt.

I have not been using my HRM long so it was interesting to see that I did run quite well to effort - my HR stayed pretty much the same throughout.  Av was 169.

Showered then stayed around for a while to see others finish before driving an hour to Wrexham ready for Sundays marathon.  This was a new event sponsored by 9bar so it would have been rude not to take part! I was not sure what to expect after running quite hard the day before but luckily when I woke up my legs felt OK although I fully expected them to feel tired/heavy once I started running.

There were about 200 running the marathon and I think 800 doing the half which started 1.30 hours later. The two joined at around 17 miles.  I had decided to just set off and see how I feel with no real time targets in mind although I did hope to sneak under 4 hours! My normal marathon shoes are gorun3.  I thought I probably ought to have more cushioning on day 2 so was going to wear my rides instead but then went back to the gorun3 as I feel faster in those and that makes a difference!

I was a bit surprised by the pace of the first mile but more surprised by the fact that my legs felt normal and that my quads did not hurt on the downhill.  I put the fast first mile down to it being a net downhill.  However the following miles were all hovering around 8mm which was somewhat surprising.  Another runner said he had looked at the course profile and it was mainly downhill for the first 17 miles.  I find it hard to work out on hilly courses whether I have had more up or down at any point in time so I just figured there must have been a lot more down.

I spent the first 4-5 miles expecting my legs to say no and suddenly slow down at any moment.  I realised that what my head was saying was probably not going to help so I decided that I needed to forget about yesterday and just run today as if it were a stand alone marathon without worrying about the consequences of what might or might not happen in a few miles!

It had started drizzling early on and it was quite windy I places.  By about mile 16 I was quite cold and was finding it hard to move forward as fast as I wanted to as I was so cold.  My pace dropped off a fair bit here, maybe the cold, maybe it would have done anyway. 

At around mile 17 I started overtaking the back of the half marathon.  Whilst it was nice that there were more people around now it made it quite tricky as in places we were running on the pavement.   A lot of the half runners were running two abreast or wearing headphones (which were banned) and were running significantly slower than me so I kept getting held up and frustrated especially by those I said 'excuse me' to but they didn't hear due to headphones.

With a couple of miles to go I was feeling low on energy and wanted fuel.  I tried to get some coconut mushrooms out the front pocket of my belt but couldn't get hold of them and thought other things would end up on the road.  Then I tried to get a gel from the back pocket but all I could get hold of was a powerbar which was no good with 2 miles to go as I needed the sugar in my system now.  My phone was in the same pocket as my gel so I didn't want to mess around fumbling too long as I didn't want that falling out! This has never been a problem before but my hands were so cold.  In the end I just had to make do with high5!

Was very pleased to finish in 3.35.47 5th lady 1st V40  so won a nice technical t shirt (which was the same as the cotton one we got on finishing) and a box of 9bars.  Despite  the course being hilly and harder than Saturday my HR was lower at 163 which is a bit odd!!

The course was OK, nothing soecial.  There were quite a few out and backs or little loops where you could see the people ahead/behind you.  I like that as you can look out for friends.  I would probably do it again but would hope that for next year they adjust the starting time of the half marathon so there is less congestion. 

Skechers Gorun Ride 4 review

II have been seeing pictures online of these shoes for a few months now; finally they have made it over to the UK.  I have to confess that reading reviews I had mixed feelings about some of the changes which had been made but I did love the new look of the new shoe.


I have put about 70 miles on these including a couple of 23 milers, some treadmill running and a speed session (I would normally use the Gorun3 for speed work but these arrived just before my speed session and I couldn't wait to try them!)

First impressions out the box was they looked really nice - just like the pictures!  The material of the upper is different with a nice two tone kind of pattern at the front then round the back there are several colours - very pretty - the sort of shoe which attracts a lot of admiring glances because they are a little bit different.

They come with two sets of laces, some flat two coloured ones (in the picture) like in the gorun ultra and some bright pink ones like in the gorun ride3 - a nice touch to have the choice. 

left -ride3 right -ride4

The most obvious difference was the hole in the back of the shoe - I had seen this on photos and was not sure I liked it as I  wondered if it might be a bit annoying/ cause chaffing issues. I have found it is OK and actually quite helpful when pulling the shoes on and off - the purpose was to enable triathletes to have a quick transition.  Whilst on the topic of the heel the fit is a bit more snug and the shoe comes higher up.  A few times On my long run I found it a little annoying but it has not caused problems, if it does I will just attack it with some scissors!!

The shoes come with removable insoles so you can wear without if you want a more minimal/lighter feel. I have only worn the shoes with the insoles; if I want a lighter shoe then I wear the Gorun3. I tried them on without insoles; they felt comfortable.

My size 7 weigh 224g with insoles which is 10g more than the Gorunride3.  Like the previous versions they are very comfortable to run in with a smooth ride.  The flexibility remains good  and for the weight there is a surprising amount of cushioning (I use the rides for 24 hour races).  This new version feels a little firmer and perhaps a little more supportive than previous models - I am not talking over pronation support here they are still a neutral shoe.  I know some people who like the rides but don't feel they offer quite enough support for running as they are very light but they like to use them for walking or the gym.  This new version does seem to offer a little more, without taking away the good qualities of the previous versions so will probably appeal to a slightly bigger audience.

Like all Skechers running shoes these have the M strike technology which encouraged (but doesn't force) a mid foot landing. Since wearing Skechers I have transitioned from being someone who had a very prounouced heel strike on race photos to mostly midfoot landing.

Details from the Skechers website

It is probably too early to say as I have only had these about a week but at this point in time I would say on looks I love them and the funky colour scheme they are the best so far - the new gorun4 and gorunultra2 are out soon and they also look fab.  In terms of feel/performance I think that I prefer the earlier models but only very marginally due to 1. The heel being a bit higher (which I will probably get used to in time) and 2. The extra support/firmness which is not a bad thing and which for some will be a positive; again it is probably more a case of being used to the earlier models so the new one feels slightly strange. 

I don't think the changes are so massive that if you are in love with the ride3 you feel you have to stock up on the 3's before they run out.  However,  the changes are subtle enough to be an improvement for those who didn't feel the 3 was quite supportive enough to run in.  Even if you don't like the 4's as much to run in they are the best looking shoe so will look good at the gym!