Sub 3 would be a hell of a good marathon. Good luck with that.

Thanks. I think it's possible but obv will be hard. The race time predictors give me a marathon time of just a minute or two over 3hr, based on my 10k time. This is obviously based on me being fully trained up to the marathon distance, which I'm not currently, but given plenty of time I will be able to train up to the distance without any problems imo. I also can't see how given 6+ months of solid training, specifically aimed towards improving my marathon/flat running times won't improve me over where I was at when I set that 10k time. So given all that, I think it's definitely possible.

I've also been seriously considering entering the Mallorca Half Ironman at the end of September. It's all a bit of a crazy spur of the moment type idea, but it's something to do I guess.....

For next time: if you get a hole or a slash in your tire, the tube is gonna pop out there and you'll get flat after flat, as you did. You need to line the inside of the tire with something to prevent that. Fold up a piece of currency to about the width of the tire and put it on the inside where the hole is. Then put the new tube in and it'll get you home. I once used my racing license to fix a tire.

And funnily enough, I don't do tris because of the running and swimming. For 3 years in a row, I'd take up running in december and it'd be fine. By like April or May, when it starts to get hot, I'd give up, because **** it's hot.

Yeah it's another lesson learned. Luckily I realised it was gonna keep happening and thought to put a puncture patch on the inside of the tyre the second time it went. Now you say it, I remember about putting a banknote or other paper inside it.

Last time I punctured I didn't think to check the inside of the tyre and left a bit of glass in it which led to repeated punctures on the way home. It's these kind of things you only really learn how to deal with after they've happened to you.

Don't blame you for not wanting to run in the heat. Cycling is great in the sunshine but running can just get really horrible, and it's tough to stay hydrated.

On Friday I went out to run around the whole of the Borrowdale race route - that's the big race I'm doing on August 6th. I've done the race once before a few years ago, but a recce is always a good idea for these big races so the route is fresh in your mind and you can check out any of the tricky navigational parts and test out the best lines.

On race day it's most likely I'll just be following the runners in front, but if the weather is bad and you get isolated, it's vital to know your way round, both for performance and for safety. Plus it really helps to know what kind of terrain is coming up and where you can push and where you need to save yourself (there's a big ****ing climb at the end that I massively underestimated last time!).

Weather for the recce was pretty bad, with cloud and rain from about 600m but other than one slight mishap we found our way round absolutely fine and had a good long day in the hills. We were out for about 6 hours (28km, 2000m of climbing - which I think is actually a bit low as others have shown 2500m on the same route), but that included loads of stops to check the map, and for food and drink etc. I'm really hoping that I can get under the 4hr mark for the race, but it's gonna be tough. I honestly don't know how realistic that is.

I did have a flare up of my ITB problem on the final descent, but I think that's just from me being lazy recently regarding SMR and stretching out of my hips. I also pulled a muscle in my back that's been bothering me since, but I'm sure that'll calm down in a day or two.

It was my birthday yesterday so I asked for Amazon vouchers to buy the new Garmin Vivoactive HR watch. Ordered it yesterday and it's arriving today, can't wait to get that and have a play around with my new toy!

happy birthday.

good luck for the next race, sounds massive!

you should try ben nevis from the other side
http://www.epictv.com/media/competit...ake-you/605222 , cool video.

Awesome vid, those ridges look incredible to run across. I've never been up to the area to run though so I'll settle with the normal way up for my first time!

What I love about mountains like that are that on most days the summit and the normal routes up will be absolutely packed with people. If you know a way up that's a bit out of the way, or more technical, you can pretty much have the mountain to yourself (until you get to the summit).

When I did the run in Wales, even though it was about 7am by the time we got to the summit of Snowdon*, there were still people on the top. About ten minutes of running away from the main path and we didn't see another single person for the next two hours until we got down to the town at the bottom.

*Highest mountain in Wales with very well trodden paths up to the top, as well as a railway from the town to the summit.

Decided I'm going to try and update this thread occasionally with any interesting stuff, but I'm not gonna try and log every workout because I just find myself failing when I try to do that.

Been a bit slack recently. I went to Vegas at the start of the month, and despite best intentions, I got out for one run then came down with a cold. After I got back I've been suffering with the jetlag and it's only the last day or so that I've been feeling ok again, so going to try and get out to do something every day this week then have another easy week leading up to Borrowdale.

On Saturday night I'm supporting a clubmate on his Bob Graham Round. I'll probably post more about that at some point, but it's the gold-standard, classic long distance round that people go for in this country. It's about 65 miles and 10,000m of climbing, in a big loop around the Lake District. The challenge is to finish it in 24hr, which is a very slow pace, but moving through the mountains for that distance/time is a very tough prospect. My friend is aiming for a 23hr schedule I think, and I'm setting off at about 11pm with him on his second leg, for about 4 hours of running. Should be fun!

Out with my club last night for a run up a hill/mountain called Whernside in the Yorkshire Dales. We did this run about the same time last year and I remember challenging a friend to run all the way up, and failing miserably, having to walk a decent amount, while watching him run off into the distance. Last night I tried the same thing and semi-comfortably ran all the way to the summit. Progress!

Had a great night out on Saturday. My club mate was doing his Bob Graham round and I was helping with support on leg 2 (out of 5 legs). 22.6km and 1800m of climbing, visiting 11 different summits. We were running through the night so I didn't expect any views, but if it's clear you can generally get an idea of the surroundings and can often see even far off features. It was a shame then that as soon as we got above about 600m the cloud was sitting on top of the mountains and at times visibility was close to zero, even with the head torches. For the main part of it we were also being whipped with a strong, cold northerly wind, but at least it wasn't raining! The sky cleared towards the end though to give us a real treat of a full-on star packed sky in time for climbing the final two peaks.

A fantastic night out for me, and my buddy carried on and managed to get round the whole thing in about 23.5 hours. It's such an inspiring experience to see people complete this challenge, and hopefully one day it'll be me getting round it.

Aptly, Salomon TV's latest vid on YT is following an elite fell runner doing the round earlier this year. He got round in something like 21 hours, but doing it in January is a completely different experience and he had horrific weather conditions most of the way round.

Borrowdale Fell Race completed inside my goal time of 4 hours... 3:59:29

Really happy to get under 4hr, but severe cramp problems slowed me down and I think I could have been even faster, maybe up to 10 minutes.

Amazing day even though the second half was an insanely painful 2 hours.

It's such an epic event it deserves a decent write up, but right now I'm totally ****ed so it can wait another day or two!

Huuuggee TR incoming.....

So, Borrowdale Fell Race, my longest and probably hardest (Ben Nevis?) race of the year. I did this race two years ago and came in with a time of 4:41:47. Conditions were fairly bad that year, and I suffered with ITB issues which made descending agony towards the end of the race. Given this, and my recent improvements, I decided on a fairly arbitrary target of 4 hours, but really had no idea what I'd be capable of. Conditions were pretty much perfect - dry and clear but not too hot - so I was feeling pretty confident. It's a long, epic race, so it deserves a proper write-up, and I think the best way to do it is to split the write-up into the 8 distinct sections, broken up by each checkpoint....

CP 1: Bessyboot (yes that really is the name of a hill!)

Prior knowledge of the race served me well at the start, because there is a big bottleneck at a gate, followed by a narrow path, about 200m into the race which I got severely caught up in last time and lost several minutes right off the bat. This time I positioned myself towards the front of the race, and it didn't take too much effort to get to the gate and onto the track before the traffic jam started up. At this point I could slow down to my natural pace and just allow people to pass me.

About 3km on the flat trail and even a bit of road, then you hit the fell for a climb which starts reasonably gently but soon develops into a really steep, straight climb, directly to the summit, about 400m above the start. I hit the summit 7 minutes ahead of last time. Wasn't sure how much of this was actual improvement and how much was avoiding the bottleneck, but it was still a good chunk of time made up.

CP 2: Esk Hause (Hause is an old English word for a crossroads, or a meeting of paths)

This section is a largely runnable mix of boggy ground, grassy trod and rocky singletrack paths. It's undulating but still manages to gain about 150-200m without any serious climbs. Nothing much to speak of here, it was just head down and keep up the pace. Coming into Esk Hause I checked my watch and thought I hadn't made up any time at all, but I'd misjudged the location of the checkpoint and it was actually closer than I thought, meaning I got there having made up another 3 minutes.

CP 3: Scafell Pike (England's highest peak at 978m)

Still feeling really good on the rocky ground upto Scafell Pike. As you get towards the final climb to the summit you pass over several boulder fields that I remember being horribly wet last time, but with the dry weather I was able to skip across without losing too much pace. The final climb is a bit of a slog, up a really loose, rocky path, avoiding the hordes of tourists on their day out. I'd made up even more time, summiting about 15 minutes up on last time.

CP 4: Styhead Pass

The initial descent off Scafell Pike is utterly nuts. It's just loose rocks, ranging from the size of a golf ball to the size of a watermelon. This is the stuff that I really excel on and I was just nailing it down, leaving everyone in my wake, and not thinking too much about the slight twinge in my hamstring. After you get off the scree, it's on to a path that ranges from well made walking trail to scrambling over rocky stream crossings and plenty of grassy shortcuts for the runners.

It was on these grassy shortcuts that I started to feel the cramps that were to dog me for the remainder of the race. The twinges started up in my calves and were getting more frequent and more severe, but nothing yet that made me have to stop or slow down too much. Then I caught my toe on a rock and as I went to steady myself, both calves just contracted in agonising cramp and I hit the floor like I'd been shot as my feet basically just didn't work any more. I spent a minute or so just stretching it out and waiting for the spasms to pass, while some Australian walkers kept asking me if I was ok - my reply being something along the lines of "s***, f***, s***, f***".

After stretching off, the cramp seemed to dissipate and I made back a reasonable amount of the time I had lost, passing a lot of the people who had passed me while I was out of action. I thought there was a decent chance of full recovery and I reached the checkpoint having actually gained four minutes on the time I did the segment in last time, which is pretty incredible seeing as I wasn't moving for at least a minute. I didn't know this though because by this point all the splits I'd written down on the back of my hand had rubbed off. Still, I felt that the four hours was still possible, as long as my legs held out.

CP 5: Great Gable (899m)

The second of three major climbs on the race. This one is just 400m straight up a rocky path, about 1.3km horizontal distance but took me 27:03 to get up it. A highlight here was seeing 80yo fellrunning legend Joss Naylor out supporting on this climb. This might sound odd but it was kind of a good stretch to try and recover from the cramps, probably because the legs just aren't moving too quickly while you're climbing. I was feeling a few twinges coming into all the different muscles in my legs now though, and was just hoping I could hold it together once I started the faster running again.

From the professional photographer halfway up Gable:



CP 6: Honister Pass

A loose rocky descent to start this section then a good chunk of running across undulating hillside. The cramps were getting worse again now and I wasn't looking forward to the descent. As I feared, as soon as I started running faster on the way down, things started to tighten up. When running in a perfectly straight line with no variation I was fine, but as soon as you start having to adapt to the terrain and quickly recruit different muscles, my legs just didn't like it and would complain by starting a contraction that I'd have to slow down for and wait for it to pass. I got down without too much difficulty though and didn't have to fully stop and stretch at any point, but it was close several times. I still somehow managed to beat my previous time on this section by 7 full minutes, to arrive at Honister nearly 30 minutes up and well within 4hr pace.

CP 7: Dale Head (754m)

The third and final climb, another 400m to climb up, but this one is on grassy ground and much better paths, and not quite as steep. Still brutal though if you've overcooked it before you get here! At this point I was taking anything offered to me, in hopes that it would stave off the increasing cramping. Supporters were out here offering sweets, marshmallows, water etc. It was all good to keep me fuelled, but did nothing for the cramps. On the sections where I had to walk it was mostly fine, but I was feeling good and wanting to run sections. However every time I set off on a run, things would cramp. My hip adductors in my groin were causing the most problems now and I had to stop several times to stretch and avoid going into full-on cramp. I ended up settling for running 10 paces then walking for 10 paces, which seemed to be just about the limit I could manage without having problems. Another 4 minutes made up on this section, which is pretty incredible seeing as I felt I could have gone a reasonable amount faster. I was at the summit at 3:32, meaning I had 28 minutes to get to the bottom and make my target. This was no problem assuming I had no issues, but I knew it was going to be painful.

CP 8: Rosthwaite (finish)

The worst possible thing for me at this point was to have ground where I'd have to make lots of split-second decisions and adjustments for where to put my feet, so an extremely steep, steppy and rocky descent wasn't really ideal. As soon as I started off, the cramps came on with a vengeance. I was being as aware as possible and trying to take it a touch easy and avoid any sudden movement that would bring it on. I managed to get about halfway down this first slope before I slipped and my hamstring just totally went. If you've ever had severe cramp you'll know what it's like, but if you've not it's hard to describe. It actually feels like the muscle is being torn apart from the inside. I had to stop and stretch here for a good couple of minutes. Every time I stood back up it just cramped again and I was getting worried that I wouldn't make it down. Eventually it subsided and I managed to finish off this first part of the descent. At a small river crossing I just got in the water and lay down with my legs fully submerged for a minute, hoping that it would help.

The second half of the descent was actually much better for me. I was on a well made path and able to accurately predict where my feet were going which helped a lot. Time was running out but I knew I was nearly there and could make it if I could just push on. I got down to the flat without too much more incident, and had about 5-6 minutes to get back to the finish. No problem, except that there were a number of stiles, fences and bridges to cross and every time I got to one of these, something different would cramp and I'd have to slow down and stretch. When I got to the final bit of trail and knew I had no more obstacles to cross it was just a matter of beating the clock, but I just could not go any faster because the act of pushing just that bit more was threatening more cramps and I couldn't risk another serious bout right now. I got to the finish line being pretty sure I'd made it in the 4hr, and was very glad that this was one of the few electronically timed fell races. I gave my dibber back and collected my ticket with my times on and was just more relieved than anything to see my time of 3:59:29.


Final thoughts - I set a target goal and I made it. Got to be happy with that, and I'm actually even happier that I'm sure I could have gone even faster, probably at least another 10 minutes. I think a lack of racing experience over these distances is probably to blame as I drank and fuelled reasonably well. Oddly it seems that I wasn't the only one and there was a lot of cramp issues for athletes all over the field, with even the guy finishing second suffering.

Another shot of the race from the Esk Hause checkpoint. Can't see me too well but it's an awesome shot of the landscape....

congratz on the result & improvement and thx for the nice race report!

Awesome TR! Even knowing you made it, the last two sections made for tense reading. How'd your body feel the day after?

Thanks guys, good to know people actually read it, it took way longer than I anticipated to write up!

My body actually felt pretty good on Sunday, just a bit generally tired and with some tender spots where the cramps had been. I did a bit of yoga, some light foam rolling and walked the dog a couple of times so I think that helped. Been feeling a bit stiffer and more sore today but I think it's just normal doms. Going to try and do something light tonorrow, maybe a gentle run/swim or cycle, but generally going to take it easy this week before I get in another few good weeks of training in preparation for Ben Nevis. It's only about half the length but is supposed to be just as tough!

Great TR!! Pretty amazing to improve that much with all the cramping issues, sounds incredibly painful...

Thanks buddy! And yeah lol it was so painful. The twinges were pretty bad but the full on, total muscle contractions were just brutal.

Don't wanna take anything away from how I did, but I should just say that the good weather conditions were probably worth up to around 10 mins on my previous time - although the cramps probably cost me 10 mins so it balances out!

Have been thinking about changing my training up a bit over the coming months. I've always been big on strength training being a great thing to incorporate into your training so I want to get back on that, but also do more 'quality' training rather than just long slow miles. Just read Unbreakable Runner which is about an approach to training that incorporates Crossfit Endurance, a training method that includes standard Crossfit as well as lots of skill work and more intense running, while keeping mileage down. I'm not totally sold on going fully in that direction but I like the idea of keeping my mileage down while building my strength up and doing more strength endurance/Crossfit type/circuit training. Not entirely sure exactly how I'm going to do it yet but I am definitely going to get back in the gym and get my squat and deadlift numbers back up and then work out where to go from there.

Now I'm off to run up a hill in the pissing rain. Gonna be a miserable evening

Confirmed it was really damn miserable. Got the trinity of rain, wind and low cloud.

Have slept pretty badly the last couple of nights due to my hamstring that had the major cramp on the race cramping up throughout the night.

Started up with some lifting again today. Following an SS based program but will add in extra core work and accessory stuff to complement running. Did some extra hamstring work to try and get it doing something that may alleviate the night cramps. Am eventually going to work in some circuit training/crossfire style/strength endurance stuff, but want to build a solid base of strength in the major lifts first.

Another ****ty night's sleep disturbed by hamstring cramps throughout the night. Dunno if it'll have any effect but will try stretching it a ton this evening.

Was hoping to get back in the gym tomorrow to get a good start going to strength training, but despite taking it easy on the squats I've still got a decent case of the DOMS in legs and back. Will see how it is in the morning but will try and push through it so I can go again on Monday, then I can have a rest/easy day before a tough run on Wednesday.

Honestly never really looked at your log, no offense. Probably clicked into it once awhile ago.

That first pic on page one you look like Dominic Monaghan and yes, I'm sorry, I thought "Hobbit" LOL

Hey, no offence at all, most people in this forum couldn't give a crap about cardio. I do however like that you apologise for not reading my thread, but you don't apologise for calling me a Hobbit

It was Weasdale Horseshoe Fell Race at the weekend - 13km and 600m of climbing.

I wasn't really too keen on doing a race so soon after Borrowdale and just 2 weeks away from Ben Nevis. Even less keen when the weather forecast was for strong winds and driving heavy rain. No getting out of it though as it was one of my club championship races and to get my minimum of 3 races in to count for the champs I had to do this as I'm not available for the final race later in the year. Not that it matters too much as I'm nowhere near winning it, but I wanted to make sure I was fully involved as this was the first year we've done a proper championships as opposed to just one race to decide it. To make our championships inclusive, everyone is given a multiplier based on their category, enabling the 40+/50+/60+ and women to compete on an equal field. So despite being a top ~4-5 absolute runner in the club, I'm actually down around 10th-12th in the table.

Anyway, the weather for Weasdale didn't disappoint. It was a small field of about 55 runners (massively reduced due to the weather probably), with our club making up about 25% of the field. And now it's time for some excuses..... I think a long 3hr run in the hills on Wednesday plus squats in the gym on Thursday had taken their toll on my legs as I just wasn't feeling it. I was being pushed the whole way round by people I should have been comfortably beating. I tried to not let it bother me, but I'm too stubborn so I dug in hard and forced myself round as fast as I could manage.

The conditions were utterly epic, probably the worst I've ever run in. The main climb was about 4km or so in a straight line up the hill, directly into the wind, and the higher we got, the stronger the wind got. Towards the top the wind was so strong it was difficult to run even on the flatter parts, and the icy rain pelting you in the face and legs felt like you were being sandblasted with needles. The descent was better, being mainly downwind, but it wasn't a good descent for me, being way too gentle and not sketchy enough. I made a bit of time up here but nowhere near as much as I usually would. In the end I finished 24th, about halfway down the field, so not particularly happy with my performance, but I think a large chunk of the slower runners had just sensibly stayed at home, and it wasn't an important race for me so it was no real problem to go into it tired.

Highlight of the day had to be the couple who got married at 11:30 that morning, and were on the start line together at 1:30