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

Why 200miles?

Putting 200 miles into context - 4 days to go

A 200 mile ultra running race seems somewhat extreme! That's 320km, in Parkrun terms that's 64 Parkruns... for my local Parkrun at Woodhouse Moor in Leeds that's 128 full laps and the 64 half laps and a little bit extra!! Not too bad after all, but enough to make you dizzy. I've only actually completed about x20 Parkruns and have a long way to go to get my 50 Parkrun vest.

However I know for sure that at during the last 3 miles of the 200, in my head I will just tell myself only a Parkrun to go and probably count myself round imaginary laps of Hyde Park, but unlikely to be popping out a 5km PB!

Please visit my JustGiving page if you would like to sponsor me (https://www.justgiving.com/fundraising/matt-armstrong-ultra2017) I have been running various ultra marathons in 2017 culminating in the Ultra Great Britain 200 mile coast to coast race that starts on 19th August 2017. It goes East from Southport to Hornsea along the Trans-Pennine Trail and I am raising funds for Dementia UK in memory of my father Eddie Armstrong who passed away 2 years ago after a period where he suffered with dementia before he died. It was a week later that I did my first half-marathon in nearly 19 years.

After seeing my dad struggle with dementia for some time before he passed away, I would like to raise funds for this worthy cause because those suffering with dementia need to be cared for. He would often have moments of clarity where you could again see the person that can often be forgotten in the condition. So this is why I would like to support Dementia UK in providing nursing care.

As I take this on my planning has really been to break down the 200miles into sections between the CP' s, I need to be able to manage this and I have a spread sheet to boot. Figuring out pace, times, nutrition... when and where to sleep, and what to put in the 4 drop bags etc. Race strategy thinking seems to have taken over and my body is feeling good, my pair of twisted ankles seem to have recovered and have healed well, although I will be careful with them in the race and will taped them up. No section of the race is much greater than a marathon, the smallest is 3.5miles, so just over one Parkrun and a section of the race would be done.

I seemed to have signed up for this race ages, it feels like aeons ago, but now it is only this coming Saturday at 6am when it will all start. As much as I know I will enjoy it, I will be focusing on times and CP's and the route. It feels like a challenge and a half, but I know that as I have trained that there is a real big run in me, and this may be just the start.

I'm looking forward to the ultra vibe and some ace support from my running club Hyde Park Harriers.


Four days to go...the countdown continues. Bec says "she deserves a medal" as I keep going on about the race and my plans, just a few more days to go now. I've been tapering for a week almost and starting to bounce, starting to feel the long run ahead.

There and back again: an ultra-runner's tale.

This is my journey of the Punk Panther: A Bridge Too Far - ultra-marathon

“It's a dangerous business, Frodo, going out your door. You step onto the road, and if you don't keep your feet, there's no knowing where you might be swept off to.”
― J.R.R. Tolkien, The Lord of the Rings   

In the tradition of a Hobbit's tale- this ultra-marathon was a there and back effort. And getting out your front door early on Saturday morning is a dangerous thing especially when it then involved 62km and 4500ft of climbing.

Well with a couple of 'high fives thrown in, I'm dead chuffed with 4th place on the 38mile Punk Panther: 'A Bridge too Far' Ultra Marathon last Saturday. The race went from Otley to Pately Bridge and back then finishing in Pool - Time 6:44:17 with most of the route along the Six Dales Trail, at times along the river Washburn and passing the Reservoirs of Swinsty, Fewstone and Thruscross. Which on the way back especially along Fewstone in the afternoon, where  families and walkers were out enjoying the afternoon sunshine started to realise a race was on as one by one  runners came by having already done a marathon, the real part of the race began.

These are some of my training run routes so nice to race them and these local races are a great addition to the calendar, especially when you don't have to travel for hours or leave the night before to get there. Although in true fashion I was still up early getting my bag sorted and my special flapjack cut to race size pieces.

It's a week on and I need to sort out my race bag as well as finish this blog. I have raced in the week but only a 5km road race and I hardly needed the bag for that one. Happy with a PB of 19.38 at the John Carr Series race 3 though.

I don't have many pictures of the route as I kept my head down and didn't want to stop to take pictures on this race. So t-shirt and medal will suffice along with an in race pic with my customary 'thumbs up!'. 

I'm pleased with my run, I had planned to make sure I was at the sharp end of the race at least until around the turn around point in Pately Bridge, this worked in part as I was 4 minutes off the leaders at this point. Getting a high five from the leader and eventual winner of the race David Stoneman just as I approached the turn around point was a highlight and needed encouragement as I had dropped off the leading bunch on the approach to the CP3 and had been too slow on the descent through the forest.  This is an area to improve. I had leap frogged a few at CP2 as I didn't feel I needed to stop there but just could make up the ground to the leading 2 at that point before Thruscross and I saw them just a head of me at every turn and field for the next 4-5miles.

Approaching CP2 near the car park at the end Fewston Reservoir - Thanks Valerie Stoneman for the high five! It definitely spurred me on. The effect of support and encouragement in a race should not be underestimated.

Finding the route back was fairly easy and the course was well marked. A route looks so different on the return journey and it was worthwhile taking a mental note of turns and directions on the way out. There had been a a few cows and calves to navigate and hills to climb in the second half of the race, but this became as many ultra races do more of an individual effort... running my own race, mile upon mile on your own, taking your own pace and thinking about the long run rather than the next field. By the time I approached CP7 I was back in 4th having been 6th from CP5. Reaching CP7 at the bridge at Dobpark, I made a fast turn a round and pushed on up the steepest and longest climb it seemed of the route... taking the Strava CR to boot! Once that climb was done it was a run down to Otley across field and tracks back to the CP at the start point... a quick cup of coke and a steady effort to the finish, passing families out in the park, and my car which seemed a quicker option! Chatted to a runner who was doing 50km rather than the full 60km  route and we trotted along to the finish, talking ultra-races and Hardmoor 110 efforts, a great way to finish off a race.  I decide to pick it up a bit and try to finish strong over the last half mile, chasing down that Methodist church hall door in Poole-in-Wharfedale.

Lessons learnt:

• Just go for it and see what happens.. training pays off.
• Keep going and run your own race
• Use CP's as you need to not as others do.

Things to improve:

• Use the descents to gain time - rather than coasting.
• Early-mid point fuelling needs to improve to avoid the half way drop of energy.
• Work on flat speed.

So I'm 14th in the Punk Panther Ultra-Marathon Series after having done 1 out of the 2 races so far. I hope to be able to make another one or two later in the year.

DIY 50 miler - Leeds Liverpool Canal

With the prices of events in general being reasonable, but there are lots of them you just can't do them all as there are other things to pay for like food and bills. So I planned my own 50 miler, with a couple of CP's thrown in for good measure because I like that sort of thing. This is the longest that I have run so far, so this was a challenge and a test of where I am up to regards training.

Route

50 miles along the Leeds to Liverpool canal as I can't afford to enter any more events! No nav required so this was an easy day out and good for concentrating on the running itself without breaks.

Mandatory Kit!
I actually left my waterproof coat/compass by my front door, but I checked with the 'Race Director' and he said it was fine! Carried 1.5lt water/rehydration, waterproof trousers, first aid kit, food, snacks, whistle, map, even an emergency bivvy (which never leaves my kit bag) , spare thermal top...just in case and good to put on at the end, phone and spare cash.

Start -home - my route from home is the same distance as from the start of the canal (Leeds) so I picked it up at the same mile marker at 1 1/4 miles along.

CP1 26.25miles for lunch - using the milestones this was a good encouragement along the way - this conveniently is situated next to the Polish  War Memorial where there is a bench.- with a spot of history thrown in (On September 23rd 1943 the Polish crew of Wellington bomber HZ251 crashed on the banks of the canal with no survivors on a training mission.). The 26.25 marker is whitewashed and just past the memorial so had to take a picture of the 24.25 one on way back.


CP2 36.3miles Café at Five Rise locks - perfect spot on way back and could be used on the way out as well as an additional CP/stop.

Finish 50miles - my watch ran out of battery 0.4miles from the end! So switched to Strava for a final finish which felt like a sprint but was 9+mins average pace.

Overall time 8hr46.59 with an extra 15mins or so spent at CP's. 5mins lunch / 10mins at café.

Outgoing marathon time was 4.08 so the return was really slowed down, as this was new territory, I didn't push at all on the last 20 miles as this was an exercise regards completion.


Drink and food:

• Large bag of trail mix, nuts varied and raisins -added salt - every 30 mins up to 28miles
• 2 bananas
• 2 slices malt loaf
• 2 sandwiches - brown bread/ham/jam
• 1500ml Zero tab Re-hydration drink
• 1 can 7up
• 1 can Coke
• 1 cup coffee/milk /sugar
• 1 banana milkshake

Lessons learnt

• Struggled to eat trail mix after about 28 miles; as well as eating on the run later on, so had to slow to a walk and eat.
• Keep drinking - little and often
• Keep an eye out for narrow boats selling drinks and snacks along route...very handy.
• Work on core strength
• More back to back runs required for endurance especially in the second half.
• 50 miles is tough

DNF - Doubts; Nearly; Future - not Failure (Lakes Mountain 42)

The Lakes Mountain 42 has been in the back of my mind for the past 4 months since booking on and making sure that my training had been increased for the climbing. Having had a few shin niggles for a few weeks and writing this introduction before I set off to the Lakes, I'm not sure what really lies ahead, in how I would be able to handle the hills and if my knees and shin would hold out.

They were fine, I just hadn't figured on the hottest day so far for the year and after putting my left leg in a bog full of cold water near Grisedale Tarn which shocked my leg into cramp! That started the downward trend of the day.

The climb from the start at 6am which was a hushed affair and without a sound or warning it must have just turned 6am and we were off. The sky was getting lighter and the air was cold with frost underfoot once we got onto the hills. What a way to start the day! I felt good and tried to keep a steady pace on the ups without pushing, my new trainers Inov-8 Trail Talons 275's were feeling excellent as this was the first long run in them - no complaints at all about them, they seemed perfect on the mixed terrain, fell, hard packed trails and even short road sections, with enough cushioning to not even notice.

It all started so well: the 6am start and frost underfoot combined with the sun rising behind us, it was a fantastic climb up Loadpot Hill and on to High Street. I even managed my own commando roll as I tripped on a stone and in slow motion thought I had better just go with this and rolled over onto my pack and back up onto my feet, expertly done. I have a few aches from that now!

 

 

 

In around 21st place at High Street after about 2hrs and feeling good, I thought fuel, drink, recover and enjoy the run down to Patterdale arriving spot on 3hrs and 15miles done. I checked into the CP and grabbed some food and a customary banana and kept going to catch up with a few just ahead to take the climb up to Grisedale Tarn together as much as possible.

DOUBTS  into  DETERMINATION
With both thigh muscles cramping up badly towards the top of Helvellyn I knew my day was over as I sat on the side of the mountain with still in the region of 17 miles to go unable to get up onto my feet.  I am doubting myself now as to whether I should have just waited it out and carried on. Well that moment and day has passed and I have to move on and deal with the disappointment:

• Was it my lack of 'fell' experience on the climbs and descents! The contouring from Grisedale Tarn (shortcut!) was a hard steep descent. I had been putting in training weeks of 12,000- 13,000ft climbing and descending! More off track descending needed. I'm determined to make a difference and come back stronger.
• Just plain lack of hydration! - as it had started off cool and I wasn't feeling hot
• Didn't fuel well enough! - must add better salty foods into plan.
• Did I go off too quick and pay the price later? No idea.

After missing the CP6 turn off, I had gone a bit further than I should have, and had to double back - so much for that shortcut.

NEARLY to NEXT

What a place to DNF - I was gutted, I turned my Garmin off and it didn't even save my run. I had to borrow some sticks and hobble back down to the CP6, just taking in the views and trying to encourage passing runners who were still going up and onwards. I will return.

Joe's email to participants is some encouragement  - referring to SMJ 'Sound Mountain Judgement' by those that had to retire from the race. I'll have to take the 'Nearly' to 'Next' and focus ahead rather than just look backwards.

FUTURE  not FAILURE

I've spent a few days trying to figure out in my own head what went wrong... I went out the next day and to make sure my head was still in the game and did a good run of 6.6 miles and 1250ft of climbing... I just picked the steepest hills nearby and went up and down. Thinking of the future rather than what can be seen as failure.

Opps I did it again x10 - Hill Reps #EastChevin10

I've been doing hill reps again... I just love them! I might be crazy but I thought I would share my take on the mental endurance of a hill rep session. (Disclaimer x10 is not mandatory...just me!)

• Rep1: Oh good I'm off...Why am I doing this?
• Rep2: I'm not thinking about this... I find this one hard...mind wanders.
• Rep3: At least that's a good session...don't give up....
• Rep4: This is taking a long time.
• Rep5: Yeah, I'm half way!
• Rep6: Did this one actually happen...blank. Tough it out.
• Rep7: My favourite, achievement and hope mixed together... Re-determined to get this done.
• Rep8: Dig in.
• Rep9: Almost one to go so I get a bit giddy... danger of complacency, keep it consistent.
• Rep10: Finish well... the last few hundred metres seem a long way, but run through the finish. That was great... forget all that went before!

There is something about the repetition and the step by step building up of miles and of elevation that I like; as well as the resistance of the up hill climbs.

This weekends training was a go to training session for me: 10reps of 400ft+ my own training segment #EastChevin10.  This weekends effort was 14.4miles and just over 4600ft in total  taking me over 500miles for the year as well; 60 miles for the week's training with 13,000ft. 

I had planned to run the full session without pauses, hiking, or walking...it needed to be all running; the overall pace was slower than usual, but was consistent with the running up hill and there was no boom and bust...which felt like a goal achieved. By not blasting the downhill sections I can keep training this week.

I might be a bit crazy but I added an extra hill to a view point at the end as a reward.

I find I concentrate on the running up, but on the downhill's there's time to think, sometimes too much.

I'm not at the level of my inspiration for these hill rep sessions, that is I'm not the 'SuperTrooper' yet #Ben10 Ben Mounsey, but I'll at least give it ago and look for those gains.

 

Sunrise to Sunset... Tour de Helvellyn 2016

I've always loved Helvellyn so the chance to do the Tour de Helvellyn winter ultra last December was just to good to be true. A winter ultra with plenty of elevation to test the legs and 38 miles of navigation between checkpoints and 7,000ft+ of elevation. The Recce a few weeks before was full of snow but on race day it had cleared.

After sleeping in the village hall the night before, meeting folk and discussing ultras and the route, lovely atmosphere. I was amused to see that the team organising the event, spent much of the evening fixing with planks, hammers, and bricks the beer keg tap in place. It needed to to be straight. Brilliant team effort and I can't rate Nav4 Adventures enough for their down to earth, real attitudes with hearty hospitality. They make great soup too!

Once I got my head down and it was lights out I hardly slept. I kept waking up having dreamt I had lost my 'orange' raincoat and couldn't find it for the kit check! I don't even own an 'orange raincoat' so I told myself, 'the kit is fine, get back to sleep'. Well I was still up super early, gear on, porridge collected and eaten.  I had met another runner the night before and we decided to set off just after 7:40am to get through the kit check, which is thorough, then it's dib in and your off. Still dark, but enough light to not even bother with the head torch. The sun beginning to rise as we headed up the road, through a few gates and on to the moorland, the days adventure had begun with the plan to make it back in before he sun goes down. Sunrise to Sunset was my goal.

My plan in general was to take the first section to the CP2 really steady and let the miles just pass by in the early morning...this is how it went with plenty of chatter.

Coming down from Boredale to CP2 it was well worth a stop to take in the morning views with plenty of the route to go and the big climbs still to come. With the first check point and a welcome cup of coffee and snacks ahead could it get any better.

Pic taken by Ian Heywood my running buddy

Sticks pass on the recce had been a foot deep in snow, on race day it was near perfect, the sun was shining; it just goes to show that you need to be prepared for any kind of weather. I had planned to run the early sections of the climb then power hike the rest, this seems to work well and I enjoyed the climb.

Joe Faulkner (NAV4 Adventure) 

Reaching the highest point of any race is welcome and with a photographer near the top, best running stride required; seeing these pictures puts into context the glorious views that during an event can if your not careful just pass you by.

At the top of Stick pass the route takes you down at times steeply to the footpath which runs along to the carpark and one of the other CP's that had food and drinks available..I had a festive mince pie at this one (CP5); this short section running wise was the most difficult underfoot, with on the day a muddy but rocky path, making it at times difficult to get a footing and much slower going than expected. Coming off the top of Sticks Pass noticed more some runners taking better more direct route on the mountain, saving time, with some local knowledge definitely an advantage.

After the checkpoint, it is along a newly graded path, up and down for a few miles until its up Raise Beck with a nifty water crossing. This was the only point on the day where the cloud misted up and it became quite atmospheric. This climb is a tester with 21 miles already on the clock.

Once at the top of Raise Beck Grisedale Tarn awaits for some rocky view points down the valley back to Patterdale, which at this stage of the event getting back to Side Farm for some might be the end of the event if they didn't make the cut off - this is about marathon distance and there is plenty running left to do and the last section shouldn't be under estimated as the evening draws in and the legs get tired and the requirement to navigate your way in fading light.

view near Grisedale Tarn towards Patterdal

Don't forget Boredale Hause!

On the way past CP8; CP1 on the way out, you can choose which way to go, behind St. Peter Church which is the way we took earlier in the day, better under foot in reflection and less descent, keeping the elevation gain. on the way back I opted for the route which is a steeper descent, picking up some road sections and passing Howtown to connect again with the footpath.

This final picture sums up the day for me, my goal had been to get back before the sunset and I did, and here I got a glimpse of the end of the day coming to spur me on to the end (8hr 45mins), heavy legged but well pleased to have taken part; I'm going to be back for more, next with the Lakes Mountain 42 in April. I should mention the after event chat, drink and food was awesome, a truly friendly bunch of runners, with tales going on into the night.

Sunrise to Sunset - looking back at Howtown

Let us run with endurance the race that is set before us

Running the race with endurance... my first ultra marathon will be this October, the North York Moors Coastal Trail series 55km...my trail running school has been the Dale Trail Series and still is, loving the DT20, 30, and the 40 is still to come.

This blog is to be my endurance running journey, somewhat bound to the rest of life as it needs to fit in with faith, family, friends. learning to take time out, but squeezing in hill repeats for lunch at work and enjoying the long runs on the moors to keep me sane. Seeking out local urban elevation and using it, because I don't live with moors on my doorstep.

Jesus ran his race and endured the cross, I run the hills, sometimes I get a medal, a mug, a meal... mostly just the enjoyment of accomplishment and being outdoors, meeting others, navigating the hills and getting lost a bit so that I can find my way again. This running needs faith, faith that there is more to us than meets the eye, meeting people who run further than I can ever imagine and when you meet them you would never have guessed, because it is inside. A willingness to go beyond, go long, endure and not taking yourself so seriously that you can't enjoy the journey or take in the vista as it passes you by.