It is the little things

The instructions said :

"...Then follow path as it follows the left edge of the field down to a house and a metal kissing gate, Through gate onto road and turn left, Then turn right at green triangle and follow road to CP2

..."

In this picture I was just approaching the said metal kissing gate and up popped Sue with a BIG smile and a camera whilst shouting whether I wanted a tea or coffee. The smile on my face said it all, it was cold here and I was just coming out of a rough patch....hot drinks and food were all I needed.

So what?

Well Dear Reader, this picture tells me loads:

1. Having just run 20 miles (32 km) (2 extra for Search and Rescue duties) I am still looking very relaxed
2. My foot strike is very much mid-foot showing the Monkey Feet training is making dividends.
3. My weight has dropped off nicely
4. But most of all I am am happy

I am still a little amazed that having run 43 miles I have no blisters, rubs or toenail issues....I am very pleased

St Peters Way Ultra - A Sweeper's Race Report

What I love about ultrarunning events is their low key nature, some of them I have been on have no bells, no whistles and an unbelievable camaraderie between the runners.Challenge Running may well be the new boys on the block but they certainly know how to put a race on, other race organisers will learn a lot from these guys

The day started

The alarm went off at 5.30am and as usual this is the danger hour for me as I am terrible at getting up early but dragged myself out of bed to get ready. I was pleased to note that the heat pad I had put on my foot overnight seemed to have released the muscle in the extensor area and I could walk without discomfort, the run was on.

I jumped into the car with my drop bag and backpack and arrived in 50 minutes a little too early for my liking but as I turned into the car park I saw a rag tag bunch of runners huddling together in the far corner and as I jumped out of the car was welcomed into the throng. Registration was completed within the blink of an eye so I decamped to get a strong cup of coffee from the local petrol station.

Catching up with Allan Rumbles, my trusty co-Sweeper, we soon got our kit prepared and discussed our tactics and pacing. Our plan was never to be more than 20 minutes behind the back runner and by the looks of the pack, it was going to be a very fast race.

The Race starts

With military precision the Race Director, Lindley Chambers, called for us to gather and the rules were explained, last minute prep by the racers and they were off, Allan and I got our kit together, locked the car doors, dropped our kit into the trailer and about 10 minutes later were off on our run to help the fallen and lost.

There were 4 checkpoints along the way:

Checkpoint 1 -   7.9 miles

Checkpoint 2 - 15.8 miles

Checkpoint 3 - 25.4 miles

Checkpoint 4 - 34.9 miles

Finish             - 43.1 miles

To Checkpoint 1

My initial reaction to this course was how flat it is in Essex compared to my training ground of Kent and the Downs but looks can be deceptive especially when running on a flat for a long time even the shallowest of hills can feel like a mountain. The other thing was that the ground in places was like iron and ankle turning stuff so care was needed. The instructions were clear, in plain English and a very novel idea of using blue and black ink for alternate instruction (more on that later)

This section had the biggest rise of 240 feet (73 metres) over 8 miles was nothing so we trotted out a gentle but very efficient pace and as I had run with Allan before happy that we would navigate with ease as we shouted out and double checked. Conversation flowed often diverting from the hallowed subject of running, old stories retold and gentle ribbing of comments made in the past.

We soon arrived at checkpoint 1 in a very sedate time and were looking to step through it quickly but were informed that 2 runners had not made it! Aghast that this had happened so soon into the race and knowing for sure we had not gone past anyone and had stuck to the course like a mussel to a rock we retraced our steps for a mile on what was to be a wild goose chase when we heard that they had raced through the checkpoint without their numbers being taken! We were not perturbed by this but were requested to hold back until cut off time so by the time we were released we were stiff and cooled down but still laughing and joking after one of the staff called me Jerry Rumbles after mixing our names up, it is silly things like this that keep you going.

Checkpoint 2

 This was a nice section with some really open areas and in the wind must have brought the temperature down to sub zero but the route took us through woodland, along ditches and hedges so we were able to keep warm. At one point I took off my hat and after 100 metres regretted it....jeez it was cold.

The wind was very sharp in places and I could now see that it was not uncommon in these parts due to the lack of natural cover and reaching the highest point in the course as Stock, Essex we passed an old windmill, all down hill to the coast now.

Although we were only at mile 16 I started to feel a little light headed and my blood sugar dropped so quickly got some drink into me with a cake bar I had snaffed from the previous checkpoint which soon kicked in and we got through to the much welcomed checkpoint 2 where I was able to poach a beautiful hot cup of coffee with sausage rolls and sweets. Small items that were a race saver for me, Warning heeded I grabbed some spare food and we ran out aware that the last runner had sufficient distance between us and them not to feel pressured but it was obvious we were catching them up.

To Checkpoint 3

Stepping out from the CP, it was obvious that Allan and I were in high spirits but for short periods we would quieten up when we had a difficult or  good personal section however this was soon broken by some joke or a "long story of importance" that popped into our head at some point and we would continue on.

My ankle would remind me ever so often that it was not fully repaired and if it twisted on a hard piece of mud it made me whelp but it was not a real issue just annoying. At this checkpoint we stopped for a gossip with the staff and to let the back runners move away again and get some distance after all, they were well ahead of the cut offs.

 To Checkpoint 4

Probably the strangest place I have been to for many a year was Maylandsea and Steeple, I'll leave it at that...it was strange, nobody in sight, hidden away apart from one kid on a bike who skittered away when he saw us to appear from a side alley a mile down the road as though he was a town spy.

One of my favourite moments was on the mud flats in this creek when we watched a flock of about 300-400 Canadian geese land and rest on a flat. I stopped, called out to them, then flapped my arms and with a cacophony of hooting and profanity they rose up in one mass to fly off.... a silly thing that raised my spirits. Checkpoint 4 was a stones throw away and as we trudged up the road a car stopped and in it we saw Paul Ali and 2 more runners who thrust a packet of flapjacks in our face which were soon devoured (I was feeling hungry now)

At checkpoint 4 we were informed the last runner was now walking and was not that far away. Allan and I, mindful of the now failing light donned head torches and moved off, I happy to navigate by map at this point, Allan by words as it was an almost straight line until the coast.

The End Game

Trudging out with a new spring in our steps we ran and speed walked the now very muddy ground. Here our "Serious heads"  came out when up ahead we saw the single figure of a runner who was now walking. Knowing it was the last runner we pulled off but it was apparent now that she was waiting for us so we joined her. Assuring her that she was not under any pressure with time and we had no intention of pulling her off the course we joined up ensuring she was in front of us but it was becoming apparent (in my opinion) that she had the onset of hypothermia as the wind was bitterly cold now and the temperature was dropping fast.

So keeping her stimulated with conversation she and Allan chatted about the 100 Marathon Club and the various characters we know such that soon we were further exposed as we clambered up onto an ancient Roman defensive fort structure. My glove integrity failing, my Buff over my face I was looking forward to a hot drink and very soon after a great foot slog got to the end to the ever cheery Sue and Lindley allowing the lone runner to run across the line. I chose to duck into the church immediately, elation can come later.

Post Race

The church had no electricity so in torch light we stripped down and got warm, dry kit on but was concerned when the last runner dropped to the floor unhurt but suffering from post-exercise shock when the blood moves away from the core muscles and you can feel feint. With expert assistance from Sue, the lady was soon up and about and in dry clothes ready to leave for our lift back to Chipping Ongar.

In all, a fantastic race concept brilliantly executed by the Challenge Running Team, one I would like to race next time.

Help Me

The Secrets of using 112 on a mobile phone in an emergency/accident

...a must watch for all adventurers out and about.

A bit of TLC

After my comment in Cracking Run and why I preferred running trails like a good little long distance runner iced the sore bits and took some painkillers for the swollen bits however I have had a niggle in the the front of my shin by the ankle. The picture in Cracking Run shows me icing the extensors at the top of my foot and with a little research have noted my niggle could well be a slight strain of the extensor digitorum longus muscle which is a bit irritating.

Today I have been off work having a well deserved day off and have been blessed with a lazy involving some shopping with the Delightful Mrs S and a pre-ultra haircut, whilst in the shop I bought a pack of heat pads and whilst back at home taped one to the sore muscle leaving it there for most of the day...amazing things as it seemed to do the job and loosen the muscle such to allow me to walk without a limp. It is still sore but I hope another days rest will allow me to run on Sunday without problems otherwise it will have to be snake oil.

Wind up Monkey

Thursday night was about having some fun so was seen hotfooting it down to the track and as it was a Thursday it was Monkey Feet night. As I have the St Peters Way Ultra on Sunday I wanted to take it gently, nothing fast or any risk taking so drove to the track first picking up Rob, my neighbour, who had just left his house.

Whilst the rest of the gang warmed up and did various exercises I padded out getting in 7 laps before they even started so my legs were finely tuned and warm by the time they had joined me. As they are all speed training I have a feeling a few of them think I am a slow runner and don't realise that I choose to run slowly at these sessions.

One such chap, Paul, saw me on the side line putting on some tape to my foot arch (small scratch which I don't want to get worse) and he said "Mind if I tag on with you, you take it steady and you are not too fast" Here the mischievous side came out of me as Paul is an excellent wind-up merchant (teaser) and was time for a little pay back. So padding off around the first bend I slowly but surely over 150 metres accelerated slowly from 8:15 min/miles to  about 7:15 min/miles just sufficient to get my breathing heavy and Paul panting (he has been off training for a little while) to which he gasped "You always look......as though you.....run really....slowly, but you are much....faster....than you...look" I exclaimed "Naaahhh....this...is ...my normal...pace" and sped up in the last 100 metres.

I let him run a few more laps at his pace without me and then ran a gentler lap with him and then told him what I had done......I won't print what he said but he did have a laugh. I am sure he will get his own back soon. I love the fun banter that happens on club runs.

Post Run: Today my ankle is a bit sore and seems to be a tendon up near the calf...TLC today.

Countdown to St Peters

I am in a restless mood at the moment, body says "Run", mind says "Calm down" and my ankle just grumbles!

No running on Sunday, Monday or Tuesday due to a stomach upset and working late at College so today I promised myself a very gentle run even though my mind and body were in conflict but boy, was it a cold one but I traipsed through it making sure I didn't put any pressure on myself. 

I was being very careful as I have had this little niggle in my right ankle today and not sure if it is just a "Monkey Foot" thing or the makings of something so as usual I ignored it and hoped tonight's run will iron it out. I am not sure at the moment as my legs are still warmed by the run so will see how it goes in the morning.

I then plan a gentle run at the track on Thursday and rest up until Sunday's 45 miles (72 km) which looks to an epic adventure but I do feel very tired at the moment which I don't think is down to running just burning the candle at both ends.

Feeling yuck

My daughter came back this weekend from Uni and announced that she had a stomach bug....and slowly but surely each one of us has come down with a minor stomach upset. Nothing debilitating but enough for you to feel under the weather such that it is a good to be near a toilet "just in case"

...and that, Dear Reader, is the reason I am sitting on my sofa having remained there for the past 4 hours and my kit stays in a folded pile by the door.

Definitely no run on Tuesday due to a teaching commitment but will try and get out for a couple of 10km runs before Sunday's 45 mile (72km) trail run as sweeper.

Cracking Run

Ice to sooth the extensor muscles

Toe taped to protect the innocent

Had a cracking run from London to home this evening but somebody please remind me why I prefer running trails! Trying to get through the crowds around the major sightseeing areas was nigh on impossible but once past Tower Bridge I was out in the open once more and able to open up. On my back was my pack stuffed full of my day clothes, a bottle of water and a book which weighed in at about 9 pounds (4kg); On my feet however were my trusty VFF Monkey Feet.

The inner London streets of London and the Thames Path are a different place in the evening and as I passed along mysterious characters peered out at me from the shadows startled by the now regular slap, slap of by Monkey Feet. Passing through the numerous estates I began to smell the tell tale smell of people smoking drugs and then an addict looking for a fix...London isn't all about the tourism, it is also has a dark side like any major city. I was not worried about my situation, I knew where I was and I could run away if I needed too.

I was aware of a new fluidity in my running, it felt effortless and I was comfortable soon reaching Greenwich and then an unexpected detour when finding they had closed the famous Park but I cared not a jot, I ran around the edge  and up the dreaded Croom's Hill, a real lung buster (I did walk the last part) and then to home.

Statistics are 9 pound pack, 2 Monkey Feet and 18 miles....very happy

Carabiner and Monkey Feet

Back to six day weeks and the loss of a weekly lie in if the training has to continue, yes Dear Reader, I am back lecturing on Saturdays for a few weeks but I still need to get a run in....time to be innovative.

The other day my daughter who is at university had a problem with her laptop such that she could not connect to the internet via the network port so we went to a local computer emporium and bought a USB adapter that allowed her laptop to do it. Innovation in practice, save me the cost of repair (even though we have a support contract) and she was able to get her work done....a little outlay but saved us both time and my money. Whilst buying the the USB adapter the shop had a "Snap Purchase" display and on it was a carabiner which I have been looking at for some time...I bought it for 99 pence.

Innovation

Back to my plans for Saturday:

• Travel to London
• Lecture for 6 hours
• Run back from London to Home

A distance of circa 16 miles (26 km) but I have to take my running kit to London whilst I wear jeans and a shirt so my Monkey Feet have a new friend, the carabiner, attaching them to my backpack on the outside, I will further support them by tucking them into the outer meshing but thought it was a great way of securing kit.

Keep Calm and Carry On

Things are looking OK at the moment when it comes to my training and general fitness improvement since the beginning of the year.

I have been able to get in some good quality Long Runs with a 30 miler in freezing conditions with the promise of a 45 mile trail run in 8 days time. I am averaging 10km a day (Note averaging) even with a small gap caused by icy conditions. I am however a little worried with my feet as they are a little sore at the moment which is obviously caused by running in my VFF Monkey Feet so concerned that I may be doing more harm than good

Tonight I smiled when I realised (again) that some of my numerous ultra buddies are just as bad as me with measuring distances, planning and having personal goals. I worked out that as of 15th February 2013 there will be only 100 days to go before the start of the race and published this fact of the GUCR community page to which the replies went:

Allan Rumbles : "46 days to Wales Jezza!!!!"

Christian Hottas: "and just 79 days to Hannover..."

Jerry Smallwood: "and 8 days to St Peters Way"

Each with personal goals but so so supportive, I find it quite warming that we are such a disparate group of peoples but so similar in outlook when it comes to our chosen sport. Don't Panic.

Monkeytastic run

Trains cancelled and no communication from the railway people saw me take an unusual route home and just a little too close for comfort as it was a rare chance to run at the club tonight. Having looked forward to it all day I was seen scoffing some food and amazingly getting my running kit on at the same time. There they sat and were screaming out for a run, my VFF Monkey Feet, so tugging them on I was out in to the cold night but needed to go cross country to get to the club on time but stupidly chose the woods with their ankle deep, ice cold puddles and sticky mud and by the time I reached the club house my feet were wet, cold and my calves feeling tight.

Fear not I said as I found that I was warmed up nicely and was out on the road bouncing along listening to people's marathon runs, gently ribbing Mark, the pack leader for the night, and plodded out the miles. Tonight was "Hill Night" as it seemed that all routes involved some nasty hill halfway through and our chosen run was to go up one we have nicknamed "Cardiac Hill" as it is quite steep. I had positioned myself at the front of the pack and as the hill approached it I went for it but soon realised that two other runners had broken away and were getting closer, time to play and took great joy drawing them closer and then picked up the pace, they knew my game and paced closer until my final gambit and broke into a full sprint getting to the top to watch the remainder join us.

I was on fire and when the call to break ranks was made I went for it totally aware now that my running technique has changed and I was driving off the forefoot, it felt good. Have I told you, I love my Monkey Feet.

Slow run home via the paved area of the local park to get home for pancake cooking with my daughter. A great evening's run.

Just shut up

I have decided the Brits are very boring, they talk of the weather non-stop, especially keep fit fanatics....sorry guys it goes with the territory, either stay in doors or go outside and go for your run but shut up talking about the weather. There I said it.

Went for a very nondescript 10 mile run  today, a half-hearted attempt which was a bit of a cop out with a preset 5 mile out and 5 miles back just to get the distance in. Mind on other things than running today but it was good to get out for some me time.

I am a bit worried about my feet at the moment with the appearance of an ingrowing toenail which I have self-remedied and a tender ligaments and/or tendons in both feet so the Monkey Feet have been kept to one side this week.

Busy week next week with the mileage jumping up but the exertion  going down a notch as I have the St Peters Way ultra in two weeks and I want to feel right for it

A Run along the Darent Valley

In a moment of lucidity I had an idea of running the length of the Darent Valley Path in Kent, I happened upon a web site that described it thus:

The Darent Valley is one of Kent's greatest hidden treasures with fine walking opportunities for all the family. The waymarked path is 19 miles (30.4km) long, following the meandering river from the banks of the busy River Thames at Dartford through the Kent Downs Area of Outstanding Natural Beauty to the Greensand Hills above Sevenoaks.

After a quick mention on Facebook a club mate, Karien, stepped up to the plate and it was at 6.55 am we both turned up at Chislehurst train station to buy our tickets to Sevenoaks to get the 7.06 am train.

Boarding it we were privy to a beautiful sunrise over Kent and noticed the mist, whilst light, was close to the ground, it was cool but perfect conditions for running with the ground firm but a little sticky in places by the recent rains.

Arriving at 7.30am we immediately stepped out onto the path [read as roadway] and made our way to the off road section. I have run this section many a time with various friends but the middle 10 mile section would yield new sights and sounds as we hugged the River Darent crossing it here and there or bypassing it around some horrendous development that seem to be appearing along the way.

The pace was really steady, gentle but unstopping as we chatted about what ever came into our heads a very relaxed event with no pressure to succeed apart from getting to the end of the path.

Some of the villages were stunning with some strange sights as we passed, one with two chickens sheltering in the porch, not strange, just unexpected and it was here we popped into a small shop to buy a drink and to then step up the pace.

I will have to check the history of the area but we passed historical sites where Romans used to live and strange parish boundaries crossing the river in unexpected places but soon we were to leave the beauty of the countryside to start entering urban sprawl and industrial centres inter-mixed with gravel pits turned lakes with early morning fishers catching their prey.

Looking at our GPS we found that 14 miles had flown by and were both feeling really comfortable deciding that running across the Cray Marshes wasn't quite as interesting as getting a hot coffee in Dartford so with a new incentive we paced off to end our run in the the very satisfactory end of running just under17 miles, the lure of a hot coffee was now very strong.

My running finishing at just over 18 miles which included my run to and from the station, a great run one I will return to soon.

A run with Seven Sisters

Legs feeling refreshed after a Rest Day I sprang from the doorstep in my Monkey Feet ready for a 10 mile (16 km)  run. As usual these days I had no real plan just a general direction but I had sneaked a torch in my pocket...just in case.

The weather was best described as blustery tonight and the sky was clear with the odd light cloud skittering across the stars. I was in a quiet, reflective mood today and this continued into my run as I looked up to the night sky to see my old friend Jupiter shining brightly but what made it special was he was visiting the Seven Sisters, Pleiades, tonight.

 Pleiades is a cluster of stars and if you look directly at them you will not see it so you have to rely on your peripheral vision, almost impossible to see in the cluttered and orange skies of the urban area...so what to do? I have discovered that if you go into a wooded area such that you view the stars through trees you can see more as you cut out the sodium street lights....and that is what I did.

Run cut short for the moment I stood quietly gazing up to see Pleiades in its glory off the shoulder of Jupiter but was then greeted by a rare call to my mobile phone from the Delightful Mrs S who had  a puncture... quiet reflection over  I ran home...the car was in the courtyard but can wait until tomorrow...my time with the Seven Sisters gone.

A little rest

The rise in mileage has played its toil on me and I just have to be a little bit more realistic about minimalist running. I am a very lucky person in as much that I do not get injured very often and my recovery rate is quite fast such that I was often called Lazarus!

The Night Run last Saturday was awesome, really great but I did comment to one of the runners that my feet were cold and such I was worried that I was not going to be able to feel the lumps and bumps under them and risked injury. The cold is not my worry as the shoe wearers would have just as cold but they had a padded sole and mid-foot plates that would take protect them. Having run 7 miles in shoes then 13 miles in my Monkey Feet in cold, wet conditions I returned home to find my feet swollen, not enough to worry me but they were also cold so I hoped a hot bath and wearing socks in bed would keep them warm and comfortable (it did)

Next day I went for a short recovery run in running shoes and all was fine but today I have felt my feet were a little sore and when wearing ordinary day shoes just plane uncomfortable (not from swelling) after walking about 6 miles all together.

I am resting tonight and out on Tuesday evening so won't run until Wednesday now just to get the feet to settle down what could potentially turn into a nasty injury if I do not curb my enthusiasm.

The Night Run

As my regular Dear Readers know I am a lover of Night Running and have been desperate to introduce other people to the delights of this novel pastime so I therefore put the word out that I was happy to take people on a 10km(ish) run around my local woods last night.

I thought it would be great to take people there as the majority are from my two running clubs and would have had experience and knowledge of the paths which are normally muddy in Winter time but with the recent bad weather the bottom section was just ridiculous with ice cold puddles stretching across the width of the paths and mud that licked over your feet and ankle deep in places.

Having already done 7 miles earlier that day on road I was looking forward to doing 13-14 miles as I was to run part of the planned route there and then back again. Stepping into the woods I realised that the rain overnight had made it a quagmire in places so was thinking of taking an alternative route up and away from the lower section where most of the mud was...I would let the pack decide later.

So at the allotted time I was pleased to find that 10 people had arrived ready for some running all with new or borrowed head torches, some looking a little nervous, others just plain excited. A quick safety brief and "Head Torch Etiquette" we were off and for the next hour or so we ran, squelched, walked and wobbled along some ridiculously muddy and wet paths and after about 40 minutes was thinking hard as to whether it was a good idea wearing my Monkey Feet as my feet were cold and I could not feel the ruts and roots below.

For all that run there was laughing, delighted squealing and chatting, we had the occasional stop to regroup and for me to explain any hidden dangers ahead to continue.

All too quickly it was over with some people wanting to do more which I would have loved to have done but I had 16 miles in my legs for the day and had a few more to do to get home but we left with the promise that we would do another one very soon but this time in the country.

Brilliant night run with some great people.