And I will run to You

I was just listening to this song... I really like it and it has some great lyrics. I often find inspiration to train or come back from injuries when listening to songs like this. Dealing with pain and things not going right. "And I will run to You..."

Steady my heart - by Kari Jobe

https://youtu.be/T0ip40j82ws

(Days 7-16) A 360 view of #Dementia496

The last week or so has been a real mix and excuse this post as it will seem a bit jumbled together as days 7-16 have just flown by!

These last 10 days of #Dementia 496 have been a real mixed bag, adding an extra mile a day doesn't seem a lot but when life gets busy fitting in any running can be tough, I have now started adding in an early morning run, started it as a 3-4miles run and is now a 6.2miles start to the day. This will increase as the month goes on. I am now needing to put in longer runs to make this happen.

A 360 view of #Dementia496

Day 16 is over half way on the days - 15 to go but I have now done 136miles out of the 496 - that is 360 still to do. This week Mon-Sun (Strava week) will be a 105mile week, then 154, then 171.

Day 7-9 Recovery and Magazines!

Recovery mixed with Physio and a trip to W H Smith to check out the Trail Running Magazine to take a look at my article in it.

Day 10 - HPH Hill reps on the Chevin

Saturday morning early with some Hyde Park Harriers doing 10miles of hill reps on the Otley Chevin - 5000ft climbing, the next day or two were recovery!

Day 11 Sunday trails

Out on some local trails on the Meanwood Valley Trail and nearby.

Days 12-15

These have been a combination of runs to make up the miles with a few slightly longer runs after work.

So the early morning runs have really started, I must say I struggle to get out before work most of the time. Day 15 takes me over 100miles for the challenge 120/496 almost half way on the days, no where near in the miles.

Day 16

Was a proper good run out after work 16 miles at 7.58min/mile pace and a 1000ft+ climb - felt like a really good run - that is 136/496 - recovery 17miles tomorrow.

#Run1000miles 2018 Ambassador - A bit moor from me

Check out the new Trail Running Magazine for some #Run1000miles advice from me, but here is a bit more about me as one of your #Run1000miles 2018 ambassadors

I haven’t placed a win on my record yet and there are many faster and stronger runners out there than me, but I love to get out and run. I first ran a half-marathon back in 1993, but for seemingly no reason at all I never really ran again until 2014.  I managed to get running again after having both of my anterior cruciate ligaments reconstructed over a period of 8/9 years. There have been many difficult days of struggling with injury and physiotherapy after surgery. Running the trails had been far from my mind and my knees used to collapse when playing football or doing simple games with my young boys, now my lads want to race me up a hill. Running has now become my go to sport and I just love it, getting out on the trails and moors, seeing the natural environment, enjoying the space, sounds of nature, and at times the smells!
Why did I not get running again sooner? I don’t really know! I have lived in places I would now love to run, one of which was Malawi and the Mulanje Mountain Porter’s race is on my bucket list. This picture was taken when I climbed Mulanje mountain with some friends.

I was really unfit and I started doing parkrun and running with friends David and Andrea from work at lunchtimes, during this time my father Eddie Armstrong died and was buried just as few days before my first half-marathon in February 2015 since re-starting running. This is why I now run to raise money for Dementia UK. https://www.justgiving.com/fundraising/matt-armstrong-ultrarunning2018

A look back at the #Run100miles 2017 challenge

This was a great way to start 2017 for me, I had just completed my first two ultras toward the end of 2016 and this just kicked me on. I was also turning 40 in 2017 and it was always going to be a big running year as I had a place in the Ultra Great Britain 200 mile #RaceAcrossBritain. What had I done signing up to such a race… well I had to get my head down and run. My training was go long, short, up, down, fast, slow and having a goal race for the year and being part of the #Run1000miles challenge every mile seemed to count. I went on to finish joint 9^th overall in the 200 mile race from Southport to Hornsea along the Trans-Pennine Trail.  My own 1000mile moment was half way round the Ilkley Skyline Fell Challenge. I was on my own as much of my running is, but that mile was special and I knew it.

Integral Running - My Races and challenges for 2018
My next planned race and first ultra of the year is the Highland Fling in April and I’ll be running in 2018 for Dementia UK. Although I might be able to fit in the Liverpool to Manchester 50mile ultra next month as my #dementia496 challenge will keep me busy in March.

My goal race of 2018 will be the Ultra Great Britain #RaceAcrossScotland 212 miles along the Southern Upland Way – that should help me reach the 1000miles for sure.

#dementia496 (Days 2 & 3) - The Welcome Ultra: a little bit further

Taping and Sweeping the Welcome Ultra

Days 2 & 3 of my #dementia496 challenge was a bit more than expected, but I don't like to miss out on a good day out in the hills and with the snow, it made it all the more memorable.

Day 2 - Running with Scissors

Just 2 miles to do but as I got the chance to got out and help mark an ultra marathon course. 21 miles of taping the route with Ryk Downes the Race Director of the Punk Panther Ultra Marathons -  in-between taping the route and hiking through the deep snow drifts I got at least 2miles of running done. Breaking some trail on the way as well as dealing with some biting cold winds on the moors.

I made video to give a view of these days - great fun and full of too many memories to write or take pictures of.

Day 3 - Last Runner - The Welcome Ultra

Having the chance to sweep the race and being one of the running sweepers meant I more than got the 3miles done to day - nearer 33 with the 32.7 race miles and a few jogs to the start and home; it was just a top day out and a great course - I must race this one next time it is on, although I might not recognise it without the snow. I recommend this race series as a must do.

#dementia496 (Days 4, 5 & 6) HPH Hill reps and recovery

Sugarwell Hill reps x12 with the mighty HPH

It was a great idea at the time to do 4 miles of hill reps on Sugarwell Hill, this was nr 2000ft and 12 reps of the hill ...gate to gate finishing at the top with some steps which are always fun. But with 12 ups and downs, leg burning, muddy, slushy trails I was happy to get to 4 miles and finish when my watch beeped as I got to the last rep finished and rested on the gate. That was 81 miles for the week and my dementia challenge is on track followed up with an easy 5 miles recovery, then a 6 mile run at lunch time. This 4 miler was good training on heavy legs and it was great to have some awesome Hyde Park Harrier support doing their own reps whilst I went straight up and down! Thanks Amy, Richard and Naomi.

 

 

Any amount of support is welcome... I want to make each mile count.

Donations for Dementia UK https://www.justgiving.com/fundraising/matt-armstrong-ultrarunning2018

#Dementia496 One Mile (Day 1)

#Dementia496

I had this idea last year to do an accumulative running challenge last year- and I decided a few weeks ago after having recovered from some injuries that it was going to happen in March.

So today it is the 1st March so it was mile to do, tomorrow on the 2nd it will be 2 miles and so on! A final total of 496miles in the month hence #dementia496. Towards the mid point of the month that is going to be a lot of miles each day and the last week or so will be new running territory for me. I will try and mix it up with different types of running, training and some days I will do more than one run to fit in the miles to fit around work and life.

Today I got up and out early which is not usual for me to be out for a run before work, I like my bed too much, so this might be part of the challenge as much as running the miles. Today I got some pristine snow to do my one mile in. One mile... snow and thoughts of the one person I know dearly that suffered with dementia.

Any amount of support is welcome... I want to make each mile count.

Donations for Dementia UK https://www.justgiving.com/fundraising/matt-armstrong-ultrarunning2018

Rombalds Stride Winter Challenge - Pie, peas, and potatoes

I really enjoyed the Rombalds Stride Winter challenge this this last weekend... it lived up to its name and there were beautiful snowy moors with snow coming down as well, but no wintery pics from me just the aftermath of 21.7miles 3,100ft of muddy, snowy and boggy moors. I was determined to give it a good run with no in race pics and because I felt I had planned my nutrition and fluids well, no need to stop at check points... just get the card clipped and keep moving, this must have helped with my PB  as well as trying to chase Steve Rhodes down at the start, but with being a few 100m's ahead at Baildon moor, I never saw him again.

At one point I went into a bog over my knees with both feet... I was a bit stuck and had to drag myself out with a little help from another runner. Loved it and got a course PB 3hrs 46 so chuffed... 9mins quicker than last year! Followed it up with 9 mile run home after the customary pie, peas and potatoes at the end of the event. So all in all, I have had an ultra day.

 

I have done this event three times now and it was the first 'trail' race I entered and I went into the bog that year as well. I really enjoy this race, it isn't the easiest event, the trail is muddy and takes a lot of effort, with sticky muddy fields that seem to be the same each year, boggy sections and which today had the added icy cold to add to the day. Not to forget some climbs that come as a real kicker and the slog up the muddy section to the top of the Chevin is tantalisingly close to the end. The terrain is truly mixed from roads, lanes, trails, grassy field to moors, flagstone and rocky paths... it is a great tester of where you are up to after winter training or the lack of it. Putting on the blue plastic shoe covers to keep the school hall somewhat free from mud can be just as challenging at the end without getting cramp! Running is not always about getting some bling. I treat my clip cards like medals

https://www.relive.cc/view/1389574425 

Over the last 3 events I have run 3:58; 3:55 and today 3:46 - lost time in the bog!! Otherwise it would have been a sub 3:45... note to self 'Don't fall in'. 

After having some recent physio I am still not 100% but getting better and I was able to run the downs or more runnable sections okay and able to gain speed, but still slow on the climbs. More to do on elevation training this month.

Pie, peas, and potatoes

The meal at the end is well earned and goes down a treat, along with pudding and a cup of tea or coffee. A chance to sit and catch up with friends on how their race went.

I will for sure be doing this event next year... fixed into the calendar as a great local event... come rain, sleet, snow, or shine - I've not had any of the later in three years so you never know.

#Run1000miles Pledge - Ready to Run

#Run1000miles Pledge

After having a very slow running month of December due to a ligament injury on my right foot, I have had take time off to rest, recover and use the time to strengthen, lose some of the excess weight and look to get in shape to start training again for 2018. I've had three solid runs now without any pain in my foot and it is a green light to go again. Especially as the #Run1000miles Trail Running Magazine challenge has now started- I wanted to get out there and get going again. I had to give up my place on the Spine Challenger as I was just not ready and my ankles were in a bit of a mess back in November and have been unable to train for a few months- the Spine Race is still a long term goal.

I'm looking to build my miles back up for my ultra races this year and I hope in March my own challenge for Dementia UK.

Making my pledge on the top of Rombalds Moor seemed appropriate.


#Run1000miles Pledge

Burley Moor

 

12 Apostles on Rombalds Moor

Less is Moor: Teenager and #GetOutside

Burley Moor - family hike

As I have got further in to ultra running, my idea of a hike or walk has risen from a few miles to exploring a map and looking over a range of 20-30miles or if I want a 'day out' may be 40 or 50. This is just not going to work if I want to get my teenage sons out for a walk with me... less is moor! The prospect of a full days hike just doesn't seem to appeal to a lot of teenagers, but an hour or so, where we can enjoy some view points together has got to be a winner, especially as we can get back to dinner in time... food seems to be high on the agenda. I love getting out on the moors and I want to be able to keep sharing this with them without putting them off for life. So less in the sense of distance to start with but more regards quality to build memories together - pick some good view points or places of interest and don't try to take on too  much.

Burley Moor -over looking Otley Chevin

 

This is one of my favourite spots, great views

 

9 to 5: Night Hike on Rombalds Moor #GetOutside

Cairn overlooking Ilkley

Got out for a hike after work now that the evenings have turned and the darkness arrives before the end of work! Which is a bit much. It always take me more effort to get out once it is dark. Starting from the Cow and Calf car park we did a 4.5mile hike up to the top of the moor taking in the 12 Apostle stones circle on the edge of Burley moor for a hot chocolate, and then on to the trig point on the top of Rombalds moor and back down. The lights from the surrounding towns glowed over the moor revealing some great views on what was a clear night and to top it all the sole from my friends walking boot! Which made for an interesting descent. Gotta keep getting out during the working week and enjoying the evenings on the moors despite the colder weather coming in, I'm looking forward to some more wintery hike and runs.


Night Hike

12 Apostles Stone Circle



The 'Lost Sole of Ilkley Moor'



Rombalds Moor Trig

Easy Running: Beamsley Beacon and Round Hill - Inov-8 Race Ultra 290's

I hadn't realised how much I had been missing this type of running 13.5miles easy running up Beamsley Beacon and Round Hill... then back to Otley. Bit of a recce for this Saturdays ultra #PunkPanther High Life 65miles... proper boggy in parts! New shoes = get muddy. Last year I had a good few months of this type of running, just getting up on the moors, building some elevation and enjoying the vista and terrain... not taking the pace to seriously, but just putting in some miles.
I need to do more of this with Spine Challenger training high on the agenda as well as #UGB200 #RaceAcrossScotland next year, that's 108 and 212 miles respectively of real trails!

Inov-8 Race Ultra 290's - brief review

Tested out my new Inov-8 Race Ultra 290's, on some bog, trail and road - a good mixed terrain run, the new shoes seem to fit well with a good size toe box. The grip is not a 'fell' shoe but adequate for such a mixed terrain run with enough cushion for a good few miles on the road later on, not as much as the Trail Talon 275's but still a good buy. This version of the 290's seem to have better protection around the sides of the front foot for wear and tear- so I am initially hopeful they will not wear here quickly or tear.

I wanted to give my ankle a tester after last weeks trail marathon, it went well. I used an ankle support but my ankle felt better and stronger as the run went on.

Running should just be about getting out and enjoying it.


 




Pointing to Round Hill

 

 

Heading to Timble Ings

Heading up the 'bog' line to Lippersley Edge




Lippersley Edge Cairn - nice shleter

 

From First Ultra to First 200 Buckle: A year of ultra-running

A year ago I ran my first ultra-marathon 34miles along the North York coastline (1st October 2016), this was a big moment for me as I had been training and building up for this over the previous year, this now seems like a short race. I seem to have made the jump from first ultra to first 200mile buckle in less than a year! 10 and a half months in fact!

GO ULTRA GO LONG

My transition from marathon distance to ultra, was gradual as training runs were consistently 20+miles, graduating to 26.5miles; then 27.5 prior to my first ultra distance. Then during the following few weeks I did 3 marathon distance runs and ran with Brendan Rendall who was running JOGLE at the time having just run across the length of Malawi, a place where I used to live. It was great to connect with Brendan and be inspired by what he was doing both the running and the attitude to raising funds for FOMO. I advise caution when running with such inspirational folk, you never know where it will end up!! He was one of the reasons I signed up for the UGB200. This inspiration along with my fascination with the Spine Race meant I just got out and did a 42mile run along the Pennine Way on a day off a week later. I was well and truly hooked and having just got out to give it ago on my own, I knew I could do it. The mental block was removed and the legs followed. This was the case with running my first 50 mile race, I just went out alone and did my own 50 miler as a training run; I left the rest for the #UGB200 mile race. Getting my head down and doing the training is a major reason why I have been able to improve, I'm not an expert at ultra-running, but I'm willing to learn. Next race will be the Punk Panther 'High Life' 65miles /105km on 7th October.

• CTS NorthYork Moors - 34miles - 8th Place
• Tour De Helvellyn - 38miles - this was my first mountain ultra and I was focused on just getting round and enjoying the day.
• Punk Panther 'A Bridge too Far' - 38miles - 4th
• Lakes Mountain 42 - 42 miles - a real disappointing DNF; massive cramp and learnt a lot.
• Pennine Barrier 50 - 50miles - 10th overall
• Ultra Great Britain 200- 200 miles - 9th overall -joint -8th men's. 

A few lessons learnt:

• Training doesn't do it self 
• Train specifically for races, don't just run.
• Fuel/nutrition - is vital so practice eating on the go...eat as much real food as possible and start early in longer races.
• Hydration and use of electrolytes/mixed energy drinks needs to be planned well for longer races.
• Test your kit
• Recovery is as important as training
• Get your head in the game
• Focus on your 'A' races and a have a race plan.
• Mojo is overrated and lack of it might just be a calorie deficit
• Enjoy the running

FIRST ULTRA

FIRST BUCKLE

Tail Runner = Trail Runner #DT40

DT40 trail marathon didn't go to plan. It was a run of 2 parts.

My last race before this was the #UGB200 miler a month before recovery had gone well and my energy levels were starting to get back to normal, but not quite there yet when it comes to the climbing and any efforts on elevation, but I really wanted to do this race even though I am missing out on the 'Slam' medal as I had to miss the #DT30 race due to injury. It is not everyday you will do a marathon distance race and not get a medal.

Start line chat

Part 1: 8miles 10.2/mile 1243ft going well... twisted ankle.

The DT40 route is different to the other races, there is less technical trail running, but it has its own challenges, for me this year was the packed trail descents and areas of limestone paving that protrudes from the ground. I enjoyed the start of this race, it climbs steeply on the road, not anything like the DT20 and Fremington Edge but in it own way as tough...pacing is crucial.

I hesitated, slipped and twisted my left ankle.

There was around 50mins where I gave up then walked/hobbled back towards a CP to find it only the sweepers coming and I had to go the other way. I was pleasantly surprised how many other runners asked how I was and even stopped to check if I was ok, so thanks to everyone who asked how I was #3. I had taken off my number and screwed it up and stuffed it in my pocket... however the 'Tail Runner' David got me going again, chatting ,walking and talking. So by the time I got back to the point where I had stopped I got going again...back in the race. My number was pinned back on and watch switched back on.
I really didn't want a DNF and wanted the T-shirt, I've had a DNF this year and just didn't want another, I couldn't be doing with those after race thoughts of having not finished. I thought of my friend at my running club Steve Rhodes (Hyde Park Harriers) battling through TDS a few weeks earlier and imagined what he would have told me... better get on with it. I was with the Tail runner and the course route markings were disappearing in front of my eyes, way at the back so I tentatively got slowly running again.

Part 2: 18.4miles 12:07/mile 1830ft started right from the back from the back working my way back up the field taking it steady and a sprint finish! Managed to get back 44places.

As I had decided not to now 'race', I still wanted to get back up the field and I slowly began to catch people up, 1, 2, 3 , 4 chatting to folk depending on how they were doing, I'm not normally this far back in the field and was great to see how hard everybody was trying...some amazing efforts out there in the race and I was really impressed by this, not going win, but racing and pushing themselves, for some it was the longest they had ever run, others were really suffering with cramp and just trying to make it to the next CP, this at a point in the race clock where the winner was crossing the line and taking the DT Series Grandslam title.. amazing all round.

I took it easy through the boggy bit before the last big climb, then enjoyed the climb as going is much easier than down when feeling an ankle. It was very boggy this year, although I did manage to keep my shoe on this time, last year I lost one to a bog!

I did the High Cam road climb quicker than last year when I was racing the full route, I felt good and the distance and climbing wasn't a problem, I was catching other runners up and making good progress, I pushed on to the 'Summit' sign and through next few miles which feels like a detour, because you catch a glimpse of Semer Water before you turn off through the single track ups and downs. The decline to Semer Water through fields is a section not to take lightly, ploughed and deep tracks to go over and some muddy sections through trees and the odd stream to cross.

I was up for a sprint to the line and a group of 3 runners ahead of me were in my sights now...who am I kidding...I was racing, my sprint for the line from the bridge with the marshal saying "Save it for when you get nearer" fell on deaf ears for me... I just wanted to finish well.

My overall running time 5:06.15 ... and overall race finish time 5:50:19 (104th) not my quickest marathon but satisfying to finish, followed by a paddle in Semer water in the cold water to help my ankle and wash my very muddy trail shoes. The customary Nav4 soup went down a treat and post race debrief with friends.

Just checking race times at the end



Got the T-shirt after all - Semer water