tag:blogger.com,1999:blog-91159556613752117522024-03-13T16:51:15.108+00:00UltraStu - Millsy's Memories and Mutterings about Trail RunningUltraStu - Millsy's Memories and Mutterings about Trail RunningUltraStuhttp://www.blogger.com/profile/16637489358497153536noreply@blogger.comBlogger141125tag:blogger.com,1999:blog-9115955661375211752.post-14453936996166155852016-06-22T23:29:00.002+01:002016-06-23T00:01:20.252+01:00The Final (For Now) UltraStu Blog Post - The West Highland Way and the Lanzarote Ironman - Quite Different Experiences!<div class="separator" style="background-color: white; clear: both; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">
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<b>PART ONE - My Return to Ultra-Trail Racing - The West Highland Way 95 Mile Ultra-Trail</b></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">Back at the start of 2015 within my </span></span><a href="http://ultrastu.blogspot.co.uk/2015_03_01_archive.html" style="font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 14.85px; line-height: 20.79px;" target="_blank">2014 Review blogpost</a><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;"> I discussed the reasons behind my planned two year break from ultra-trail racing, which were mainly due to </span></span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;">beginning to find that during 2014 I was less than happy with many of my race performances. I was also finding that I was beginning to be worn down by the </span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">massive commitment required in order to still perform at the high level I had become accustomed to.during the previous six years. Being invited back to the 2016 <a href="http://eu.ironman.com/triathlon/events/emea/ironman/lanzarote.aspx#axzz4CKwoMC8p" target="_blank">Lanzarote Ironman</a> to be part of their 25th edition celebrations, due to being one of only 116 finishers of the first Lanzarote Ironman, fitted in perfectly. I was therefore able to focus on getting Ironman fit after a twenty year break whilst having my ultra-trail break.</span></span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">My most <a href="http://ultrastu.blogspot.co.uk/2015/11/an-update-on-my-2015-sabbatical-year.html" target="_blank">recent blog post</a>, yes not that recent being last November, I reported on how my Ironman preparation had been going. Well before I provide an update on how I found returning to the Lanzarote Ironman last month, I will first provide a brief race report on last Saturday's <a href="https://westhighlandwayrace.org/" target="_blank">West Highland Way</a> 95 mile ultra.</span></span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">Yes, it was after really enjoying last October's <a href="http://www.robin-web.co.uk/beachyhead/" target="_blank">Beachy Head Marathon</a>, which surprisingly I won for the eighth time in my quickest Beachy Head Marathon time for four years, that I found myself entering the West Highland Way ultra, which would take place exactly four weeks after the Lanzarote Ironman. Perfect I thought. I could complete my small venture back into Ironman/triathlon, and then return to the ultra trails the following month. So at 1:00am last Saturday morning I find myself on the start line of my first ultra-trail race since my disappointing <a href="http://ultrastu.blogspot.co.uk/2014/09/ultra-trail-mont-blanc-race-report-no.html" target="_blank">DNF</a> at the 2014 UTMB twenty two months earlier.</span></span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">With the Lanzarote Ironman being my number one race for the year, all of my non-physical preparation was targeted to Lanzarote, as was the physical training emphasis, with my run training being reduced to simply 'ticking over' as the Ironman is all about the bike, so 80 mile bike rides became a frequent occurrence. Then immediately following the Ironman I was flat out race directing the <a href="http://www.trailrunningsussex.co.uk/trailraces.html" target="_blank">Weald Challenge Trail Races</a> and before I knew it there were now less than two weeks until the West Highland Way and I hadn't even given any thought to my race goals and what performance I could expect to achieve.</span></span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">It was during these last two weeks that I realised that I was quite under-prepared for a challenging 95 mile trail route in Scotland. As mentioned above, I had reduced the amount of running I had been doing and replaced it with cycling and the occasional swim. Then four weeks prior to the Lanzarote Ironman I damaged my Achilles tendon which I had to then rest leading up to the Ironman, and as you would expect, the tendon required further rest following the Ironman to allow time for it to fully recover. But it was more the lack of non-physical preparation that was concerning. I just couldn't get to grips with what I was wanting to achieve. I entered the race as I had always wanted to race the entire 95 miles of the West HIghland Way having raced the first 53 miles of the route three times when racing the Highland Fling. The final 42 miles cross quite a different landscape within the Highlands of Scotland so I was looking forward to enjoying for my first time this new part of the route. But performance wise, what did I want? Having seen the race record be massively lowered during recent years, I knew my days of winning quality ultra trail races were over, and that was actually one of the reasons for the ultra-trail break, so when I returned to racing I would no longer have the expectation to win races. So I didn't expect a win, but I found myself expecting that a top ten finish was still highly likely, even with limited ultra-trail preparation.</span></span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">So the race starts, and although I race by feel and never look at any data, e.g. heart rate or pace data, whilst racing, I had put together possible split times between the seven checkpoints for my support crew consisting of the famous ultra trail blogger <a href="https://johnkynaston.com/" target="_blank">John Kynaston</a> and six times West Highland Way finisher. So a great guy to have supporting me. With my race preparation being rather limited my plan was to start quite cautiously and I felt that with a more relaxed start I should arrive at the first checkpoint at Balmaha after 19 miles in around 2 hours 40 minutes. Which when compared to my Balmaha split time of 2:17 in the 2011 Highland Fling race, running over one minute per mile slower, should therefore feel quite comfortable. </span></span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">A small group of four containing myself quickly move away from the record field of 198 starters, and I am really enjoying myself. I feel comfortable running at what feels like around seven minute mile pace (<a href="https://connect.garmin.com/modern/activity/1223408538" target="_blank">GPS data</a> later showed that it was a little bit slower, generally being around 7:15 - 7:30 minute mile pace), but best of all the Achilles tendon feels good, as it had in all of my runs over the last week. Then after around ten miles the tendon begins to feel a bit strained. As I wasn't really expecting to finish within the top four I am reasonably fine to ease off the pace and let the other three moved away into the dark. Actually although it was quarter past two in the morning, it wasn't very dark, with plenty of light from a bright moon, but also from an imminent sunrise that didn't seem that far off even at this early hour!</span></span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">I maintain a good focus as I climb Conic Hill, ensuring that I don't ease off the pace too much, but I decide not to try to stay with the one runner who overtakes me. Unfortunately as I descend off Conic Hill the discomfort from the Achilles tendon intensifies. I therefore take it very cautiously and I find that I am experiencing quite negative emotions. There is frustration as I find myself comparing the current very slow descent with the awesome racing from 2011 when I had absolutely 'blasted' down Conic Hill back in the Highland Fling to regain the 40 seconds or so that I had lost on the climb to Jez Bragg. I therefore arrive at the Balmaha checkpoint to be greeted by John in fifth place in a time of 2:39, so one minute ahead of the possible schedule. But I immediately inform John that the tendon is playing up, so the racing for the day is off! </span></span></div>
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The Top of Conic Hill from the 2011 Highland Fling - Comparison of Experiences - The First Negative Emotion (If you zoom in you can see Jez in the distance, who I caught before half-way down back in 2011) Yes, time to move on as time moves on!</div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;">Reflecting back now perhaps it was a bit hastie to cease racing so soon, however, knowing that the Achilles wasn't great, but probably more due to an acceptance that even running over one minute a mile slower than 2011 it hadn't felt that easy, so it wasn't looking like it was going to be a strong performance race anyway, therefore DNFing the race at this point seemed the easy option. After all, I wasn't really here to race full on was I? There was the first consequence of the limited non-physical preparation. I wasn't too sure what my race goals were. What did I want? How bad did I want it? </span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">I continue along the West Highland Way running for a wee while with famous American ultra-trail runner Hal Koerner. We have a brief chat about our niggles before he slowly moves away from me. (Hal later DNFs due to hamstring/knee issues). It is during this seven mile leg to Rowardennan that I find that even though I have eased off the pace, it doesn't actually feel that easy. I attribute this due to the fact that I am now in training mode, and therefore I do not gain the usual emotional benefit from the excitement, the 'buzz', the joy from racing. Being now in training mode I totally ignore the need to take on any fuel or fluid. As it seems to take forever to reach the checkpoint, my emotions aren't really that positive, in addition three more runners overtake which is never a great feeling being overtaken. I realise that I haven't taken on board any food since Balmaha, but I only have gels handy and I never consume gels in training. I have some solid food that I am carrying in my backpack, but I can't really be bothered to stop to take off the backpack and to get out this solid food, instead deciding to wait until Rowardennan to take on some fuel.</span></span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">Finally, after taking 1:28 to cover just 7.7 miles I reach the checkpoint in 9th place and have probably around a five minute stop consuming an energy bar and even resorting to taking on some Coca Cola which I usually don't consume to near the very end of an ultra. But already here, being after just a little over four hours I find that I am already mentally quite drained, so a boost of caffeine is hoped to 'zap me up'. I continue on my journey towards Fort William and I find that I am really questioning what am I doing? I am no longer racing, I am feeling tired within my mind, my Achilles is still uncomfortable, I am continually being overtaken by runners who look at me strangely, I guess trying to work out why someone so far up the field is now running so slowly and I also no doubt looking pretty miserable!. And then just to add to the less than enjoyable occasion, the midges are just unbelievable. I had never experienced anything like them before. But at times you find yourself running through a black haze of midges, and with them totally engulfing/landing on you, biting you!</span></span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">Those of you that have read some of my blog posts will know the importance I place upon emotion, and just how much impact one's emotion can have on race performance. Rather than recognising that my struggling along this section of the route is perhaps due to insufficient fuelling and also lack of drinking. (I never drink or fuel during training runs so without really realising I wasn't doing so here). I conclude that it is just done to the lack of race excitement and therefore I focus on trying to regain some positivity. Slowly I get more positive and I start to enjoy running alongside the shores of Loch Lomond, especially once we get past Inversnaid, where the midges were probably at their worst, although I am still running rather slowly. But as I wasn't racing I didn't really see any need to try to run quicker. Then just as I'm thinking that all is fine, as there had been a good sign in that my Achilles tendon hadn't got any worse since Balmaha, as I start the descent down to the checkpoint at Beinglas Farm at 40 miles, my quads are quite painful. More like what they would feel like at around the 90 mile mark of an ultra-trail race. Normally I would have the excitement of racing, the race focus to maintain race pace, etc. to distract my attention away from the discomfort, but here, not being in race mode, I pay too much attention to the discomfort from the quads. And I surprise myself in that I simply just start to walk! Walking down a rather gentle descent. Quite unbelievable really!</span></span></div>
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Walking Down to Beinglas Farm Checkpoint</div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;">So as I slowly wander into the checkpoint I am trying to come to terms with how I can be such a different runner to what I was before my break from ultra-trail racing. It was less than three years since I had won the prestigious <a href="http://ultrastu.blogspot.co.uk/2013_08_01_archive.html" target="_blank">Montane Lakeland 100</a> for the second time, and less than two years had passed since I <a href="http://ultrastu.blogspot.co.uk/2014/08/montane-lakeland-50-race-report-being.html" target="_blank">finished in fourth place</a> at the Montane Lakeland 50 in a super strong field as it had doubled as the UK Ultra Trail Championships. And now, here I am walking on gentle downhills! I consider dropping out there and then upon arriving at the checkpoint, but apart from the discomfort from the sore quads when descending I didn't really have a valid reason to stop, even though I wasn't really enjoying myself.</span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">John as one would expect is very encouraging but he comments to me later that he found it quite a difficult situation as he different really feel comfortable trying to tell me to simply get my act sorted out, and get back out on the trail. In some ways that was what I needed. To be told to stop feeling sorry for myself, to stop being sad, disappointed at not being anywhere near the front of the field. Anyhow, I decide to have a break and enjoy some coffee and cake in the cafe at Beinglas Farm before eventually after around 50 minutes, continue along the West Highland Way.</span></span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">Well to cut a long/slow story short. During the next 20 miles I have periods of feeling fine and maintaining a reasonable pace, but then some really low points, where due to the discomfort from my quads I find myself walking loads, on a slightest uphill or the slightest downhill. I just didn't have any drive, any motivation to deal with the discomfort from the quads, which actually after a minute or so of running tended to lessen. But I was really struggling to even push through just this minute or two of discomfort! Yes, a very poor effort! So at the Bridge of Orchy checkpoint, I know that I am gaining pretty well zero enjoyment from my mixture of walking and very slow running and I don't sense that I am able to turn things around, so I simply tell John and the checkpoint volunteers that I am dropping. Sorry John. </span></span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">Looking back now, I still feel that it was the right decision for me to pull out of the race at the Bridge of Orchy, although this doesn't really lessen the disappointment of missing out on completing such an amazing event. Although my West Highland Way racing experience wasn't that enjoyable, I would still strongly recommend it as a must do event, as the friendly supportive community feel of the event is outstanding, as is the amazing route. Which apparently after the Bridge of Orchy gets even more impressive! A pity I didn't experience it. Oh well, another day!</span></span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">So why such a poor performance? Now with it being a few days since the race I have spent sometime trying to work this out. As highlighted above, it was largely due to poor preparation. I simply felt that I could simply turn up and achieve a top ten finish, even though my level of run training was less than usual, typically only around 20 - 25 miles per week. But probably more important, was the lack of long runs, so there was a lack of endurance conditioning. Then come race day, the near two year break from racing ultras, meant I had forgotten the importance of keeping on top of one's nutrition and hydration whilst racing. To put it simple, I had raced like a complete novice in this aspect. If it was only these two causes that one could attribute the poor performance too, then I think I would be a lot happier, However, I am also aware that probably the most contributing factor was my poor goal setting. There was a real lack of knowing what did I want from the race?</span></span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">Now for nearly three years I have been coaching small numbers of athletes and assisting them to perform in ultra-trail races as I pass on my ideas, my experiences, my wisdom. And for some of my athletes their level of improvement has been quite outstanding, which I attribute being significantly due to the work we do together in ensuring that come race day the athlete is totally clear in terms of their race goals. With their race goals being very well constructed, together with a strong belief in what they are capable of achieving, which coincides with their total commitment to achieve what they believe they are capable of achieving. These non-physical aspects are so important as they help in ensuring one's pacing strategy is appropriate, but more important they assist immensely in ensuring that one emotions whilst racing are appropriate. The physical preparation sets the limits to one's race performance, but it is the non-physical preparation, one's actual emotions during the race that determines how close the athlete is in performing close to their physical limit.</span></span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">So what is the way forward for me with regards to ultra-trail racing? Well, I was hoping that upon my return to ultra-trail racing after my break I would have lost my need to be at the front of the field. Unfortunately I still have too stronger memories of performing at the front or near the front of ultra-trail races. So performing lower down the field isn't that appealing. What about taking the approach of performing at a level to the best I can be. Well I am well aware of just how </span></span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;">mu</span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">ch commitment is required in order to perform to one's best, and this lack of commitment has always been my weakness. And I am finding that at this present moment in time I haven't got the motivation to commit in order to simply perform at my best, wherever this best will position me within the field. And without this high level of commitment, as I discovered on Saturday, one can't 'bluff' their way to quality performances in ultra-trail races. The quality performances only occurs as a </span></span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;">result of that total commitment together with the massive desire and the total belief.</span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">Therefore, I think this is an opportune time to bring to a close, possibly just temporary, but maybe a lot longer, this UltraStu blog. So this post could well be the last blog post for quite a while. I will still keep it visible as I think there is some excellent material within the 140 or so blog posts. But for now my ultra-trail racing days are currently over. I won't stop running. No I love my running too much, especially running on the trails, far too much to stop. But at this moment in time I no longer need the ultra-trail racing. </span></span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;">Will I continue with my return to Ironman/triathlon? At the moment I am unsure, but as I continue with the second half of this blog post, recounting my awesome Lanzarote Ironman experience things may become clearer for me. I don't think it is a coincidence that my race performances improved dramatically upon commencing this UltraStu blog, and then declined as the frequency of my blogposts declines. Yes, the quality of one's reflection does have a significant impact on one's future performances.</span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;"><b>PART TWO - My Return to Ironman - The 25th Lanzarote Ironman</b></span></span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">Yes it was way back in May 1992 that I finished in 13th place at the very first Lanzarote Ironman, to qualify for the World Ironman Championships in Hawaii later that year by gaining the 8th and final qualifying spot within the 25 - 29 age-group. </span></span></div>
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1992 Lanzarote Ironman - 13th Place - 9:57:32</div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;">Now 24 years later, I return to Lanzarote for the 25th edition after a twenty year break from triathlon. Above I mentioned how a 22 month break from ultra-trail running wasn't long enough to come to terms with accepting that I can no longer perform at the levels that I used to perform at. But with it being over twenty years I have no problems in accepting that I wont be as quick as back in 1992. I was therefore able to set myself the goal at performing at a level that I would feel comfortable with. When I started out on my Ironman return at the end of 2014 I didn't know what this level would be, but as race day became closer I was able to establish some clear race time goals. Well not so much goals, but times for each of the three disciplines, that could occur if everything went pretty well perfect.</span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">In order for me to prepare for the three disciplines I took a different approach for each discipline. Having raced two Half Ironman distance races in 2015 </span></span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;"> which I had described within <a href="http://ultrastu.blogspot.co.uk/2015/07/half-ironman-racing-race-directing-and.html" target="_blank">previous posts,</a> </span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;">I knew that I could still swim and cycle okay, however, it was during my third Half Ironman distance race whilst in New Zealand over Christmas that I realised that I really needed to up the cycle training. Yes, at the <a href="http://www.half.co.nz/#story" target="_blank">Rotorua Half Ironman</a> which included quite an undulating bike course, I really struggled during the last 30 minutes of the cycle. All was going well up to around 2:25 into the bike leg, when I began to struggle. Looking at the two Half Ironman distance races that I had completed earlier in 2015, the bike ride went well, but they were only around 2:25 in duration. I therefore decided to focus on distance/time on the bike, to try to </span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;">get my cycling legs back</span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;"> after 20 years. So whenever possible I tried to spend time out on the bike.</span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;">With regards to running, I adopted an alternative approach which focussed on running speed. Not that I was wishing to run the Ironman leg that quickly, but I adopted a strategy that if I could increase my top end racing speed, then the perception of pace during the Ironman marathon would seem slow, and as performance is largely affected by emotion, then this feeling that the running pace is slow, relative to my top end race pace, it would result in feeling positive and feel confident that I could maintain the pace that I wish to run until the finish with minimal slowing down.</span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">So I joined the Park Run world. Having been many years since road racing, my first ever 5km Park Run time for me was relatively slow; 18:24. The next Park Run was 17:52, followed by 17:30. I even raced and achieved a reasonably quick 36:08 10km time. So all was falling in place with my road racing speed coming back. Unfortunately during my fourth Park Run, expecting to achieve a 17:15 time, my Achilles tendon suddenly 'went', so I immediately stopped running, but the damage was done. Limited running therefore took place during the final four weeks leading up to the Ironman.</span></span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">Swim wise, I looked at the Ironman race data, and rationalised that the difference in a quick or slow swim time for me was probably at a maximum just ten minutes. Whereas the time 'lost' with a poor bike ride or run could be substantially more, hence the awim discipline attracted the least </span></span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">attention, just enough training to feel confident that all was reasonable fine and that I would be happy with my expected swim time. One thing that was a tremendous help with my swim performance for 2016 was that I had purchased a new wetsuit and compared to the very restrictive wetsuits of the early nineties, possibly the new wetsuit could take 3 -5 minutes of one's swim time. It was tempting to purchase a new racing bike to 'buy' some more speed, but as my carbon fibre bike from the early nineties had spent 20 years up in the loft, it was still in close to 'mint' condition, and I concluded that the bike went plenty fast enough in 1992, so it </span></span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">would suffice for 2016.</span></span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">The table below contains my1992 results, my perfect plan data, plus my 2016 results for each of the three disciplines and my overall finish time. Click <a href="http://eu.ironman.com/triathlon/events/emea/ironman/lanzarote/results.aspx?rd=20160521&race=lanzarote&bidid=1778&detail=1#axzz4CKwoMC8p" target="_blank">here</a> for the full results.</span></span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">To summarise the Lanzarote Ironman race in one word: Awesome. The swim was really exciting with around 1800 triathletes all starting at the same time, and as you can imagine it was pretty rough at times, but I really enjoyed the challenge of the swim, including the battling for some clear space during the first kilometre or so. On the bike I found myself loving every minute, even the slow progress into the mega strong headwinds. The course was absolutely spectacular. Cycling through lava fields, as well as climbing up to around 600 metres above sea level with some amazing views. Then to finish off, although the run consisted of three out and back loops, the support from the crowds helped make the run a joy, even though I was running that little bit slower that expected. But overall a very enjoyable day.</span></span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">Why so enjoyable? I guess one aspect was that it just felt fantastic again to be racing an Ironman after over 20 years, and also to be performing at a level that I was totally happy with. Prior to the race, I had researched the results and concluded that if I did have the perfect day, then a finish place of around 3rd to 5th within my age-group, which was now the 50 - 54 age-group, could be likely. With their being three Hawaii Ironman qualifying spots for my age-group, there was a slight chance of qualifying automatically for the World Ironman Championships later in the year. Upon crossing the finish line around 25 minutes slower than the pefect plan and upon receiving my results printout I see that I finish 9th place within my age-group and 222nd place overall. Yes, a lot lower than my previous 13th place overall back in 1992, but that didn't really matter.</span></span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">I felt comfortable with my performance and that was what was important. Yes, it was a little disappointing to run that little bit slower than expected, but I am pleased in that there is still the desire to improve and to go that little bit quicker. Interesting that I use the word improve here. I guess that this is due to the 20 year gap in triathlon racing. I am no longer trying to achieve the same performances from my younger triathlete days, so it is as if I am starting out for the first time. In some ways it is a bit of a shame that currently I don't have the same feelings to my ultra-trail racing. Hopefully as the years pass I will be able to feel this same way and therefore in the future once again I will be able to gain tremendous enjoyment from my ultra-trail racing.</span></span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">I will finish off with a few photos from Lanzarote, starting with my posing on my pre-race day bike ride comparison photo. Notice the same bike!</span></span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">So this will be the final UltraStu blog post for quite a while. I have enjoyed immensly the refection and writing of the posts, along with the satisfaction in knowing that many people have found my posts helpful with their running. I have met many people as a consequence of my UltraStu blog, and it has been great meeting you, especially when you have given me some positive feedback. To those of you that haven't agreed with my at times 'out of the box' ideas, thanks for your comments, as they kept me in check, and made me give even more thought to the issues I were discussing within my posts. Although very seldom did I change my stance! (Please note that the <i>Negative Split</i> is still a flawed concept! Sorry, I just had to get in the very last word on this topic!)</span></span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">As I take a break from UltraStu and ultra-trail racing I hope that my 'words of wisdom' within this blog and also what I pass on to the small number of athletes I coach (s<i>orry, I am not taking on any new athletes now or within the forseeable future</i>), will continue to have a positive impact on people's race performances. If you feel I have made a contribution to your improved performances, please feel welcome to zap me an e-mail <a href="mailto:franstu@talktalk.net">franstu@talktalk.net</a> , or let me know on <a href="https://www.facebook.com/stuart.mills.3994" target="_blank">facebook</a>. I find it is really good for my ego, as it gives me great satisfication when seeing others perform really well. Regardless of the level the runner is at, whether simply improving their PB for a race to finish within the top half of the field, or at the other extreme such as being selcted to represent thier country at the World Ultra Trail Championships, as occurred earlier this week to one of my athletes Sophie who you may recall I mentioned in my blog post last November, the pleasure I experience is equally as rewarding.</span></span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">I feel like I should finish with an awesome signing off quote, but I will simply sign off with a simple THANKS. Yes, thanks to everyone I have met along my ultra-trail racing journey.</span></span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">All the very best with your running and with all the other important apsects of your life.</span></span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">Enjoy!</span></span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">Stuart</span></span></div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 14.85px; line-height: 20.79px;">PS If you are looking for a friendly, scenic but quite challenging trail race in either this coming September or next May, with a choice of either a trail half marathon or a 50km ultra trail, then check out the High Weald Challenge Trail Races <a href="http://www.trailrunningsussex.co.uk/trailraceshwc.html" target="_blank">website</a>, which takes place on the 25th September 2016, or the Weald Challenge Trail Races <a href="http://www.trailrunningsussex.co.uk/trailraces.html" target="_blank">website</a>, which takes place next May. Just thought I would make the most of this last opportunity for a bit of race promotion. It is an excellent event. I should know as I am the race director! I look forward to meeting some of you there at one of the races. Stuart.</span></span></div>
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Photos from the 2015 High Weald Challenge Trail Races</div>
UltraStuhttp://www.blogger.com/profile/16637489358497153536noreply@blogger.com51tag:blogger.com,1999:blog-9115955661375211752.post-24607608930097199152015-11-22T23:06:00.002+00:002015-11-23T07:35:06.249+00:00An Update on my 2015 Sabbatical Year - Appreciating the Achievements<span style="font-family: "arial" , "helvetica" , sans-serif;">Hi, It's been a while since my last blog post, so hopefully this post will be worth 'waiting for', although I doubt there are many out there on the edge of their seats waiting for UltraStu blogpost number 140!</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">My post title highlights this year as a sabbatical. </span>(<span style="font-family: "times" , "times new roman" , serif;">I<span style="background-color: white; color: #222222; font-family: "arial" , , sans-serif; font-size: xx-small; line-height: 15.6px;">n biblical times, a year observed every seventh year under the Mosaic law as a ‘sabbath</span></span><span style="background-color: white; color: #222222; font-family: "arial" , , sans-serif; font-size: xx-small; line-height: 15.6px;">’ during which the land was allowed to rest</span><span style="background-color: white; color: #222222; font-family: "arial" , , sans-serif; font-size: x-small; line-height: 15.6px;">). </span><span style="font-family: "arial" , "helvetica" , sans-serif;">With my ultra trail racing starting in 2008, this year, being seven years later fits the definition. Although I may have had a rest from ultra trail racing, it hasn't been a total rest.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Reading my post from July reminds me to provide an update on a few aspects raised. So I will do this first, before, finishing with a sharing of my latest learning.</span><br />
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<i><span style="font-family: "arial" , "helvetica" , sans-serif;">"<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;">I am now even more looking forward to my second and final triathlon for 2015, the </span><a href="http://www.pacesetterevents.com/vitruvian-triathlon.php" style="background-color: white; color: #674ea7; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px; text-decoration: none;" target="_blank">Vitruvian Half Ironman </a><span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;">that takes place at the end of August. With some non-physical preparation including "What do I want? Why do I want it? How much do I want it?", combined with some quick key running sessions, the Ironman triathlete from the early nineties should be back!" July blogpost.</span></span></i></blockquote>
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;">Well, maybe not back to my same performance levels as the nineties, but the Vitruvian Half Ironman was an improved performance from June's Grafman Half Ironman. Although the intention was to carry out some quick key running sessions, due to 'this and that', but mainly due to being just a bit too lazy, my run training consisted of my standard relaxed, rhythmical running. However, I did get out on the bike a bit over the summer, including five days of road cycling in the French Alps to catch up on the Tour de France.</span><br />
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<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;">When I arrived in the UK back in December 1990 I was a road cyclist. So in 1991 I followed the Tour on my bike for 11 days, then again in 1993 and in 1995. Now, being 2015, somehow twenty years had disappeared! Although there had been a gap of 20 years since climbing the classic climbs of the French Alps, seeing the comment "50km without panniers up Alp d Huez, went hard 66 minutes", in my training diary from the 26th July 1995 gave me the target I needed as I prepared for my first return to the iconic climb on the 21st July 2015.</span><br />
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<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;">To keep this post short, this year's training diary comment reads "Bike Alp d Huez. 65:57. Whole way up, worked pretty hard". So a quicker time! Interesting that I used the term "hard" to describe my intensity, as in recent years with my trail running I don't use this term. Maybe it was due to reading my 1995 diary entry before heading out to France, or maybe I still associate 'going hard' with cycling. I may return to the importance of terminology and it's impact on performance later in this post. </span><span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;">Check out the awesome photo, with 2012 Beachy Head Marathon winner, Rob Harley 'hanging onto my wheel'!</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 130%;">Now where was I before my Alp d Huez detour. Yes, the Vituvian Half
Ironman went well, with the half marathon run time of 1:25:22 being especially
pleasing. Comparing some stats between the two races I think illustrates
the improved performance. In order to make a comparison I have used two
approaches: My split time rankings out of the top 100 finishes, and my
time lost on each discipline to the quickest on the day</span><span style="background-color: white; line-height: 17.3333px;">.</span></span><br />
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<span style="line-height: 130%;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Now I was trying to explain the other day to a running friend how I
managed to perform so well at the Half Ironman races, and especially what
caused the big improvement in the run split. I then realised just how
important one's self-perception is, and how it massively influences
performance! Thinking back to the Grafman in June I recall during my
non-physical preparation that I spent significant time reminding myself that I
used to be a road cyclist. Yes for a few years in the late eighties I was
a pretty good road cyclist. A heaps better cyclist than I ever was as a
runner! So knowing that I had carried out limited physical cycling prior to
Grafman, the approach was simple: "Once a cyclist, always a cyclist"!
So the non-physical preparation was all about the bike. And it
worked, I had a pleasing bike ride. Come to the final run leg back in June, I
simply 'gave in' pretty easily to the "you are an ultra trail
plodder" messages in my head, and so relatively for me, I plodded the half
marathon.</span></span></div>
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<span style="background: white; font-family: "arial" , "helvetica" , sans-serif; font-size: 10pt; line-height: 130%;">So two months later, without any specific physical
quick key run sessions, I focused again on the non-physical training. I
reviewed some of my old triathlon race data, which included winning the
Scottish Half Ironman Championships in 1992 with a split time of 74 minutes for
the 20km run (so around 77:30 for a half marathon split time. Yes, pretty
impressive at the end of a Half Ironman. So for the Vitruvian the
approach was "Once a triathlete, always a triathlete"! So this
time when I got off the bike and found that first mile or so pretty
challenging, rather than trying to fight my way to run quicker, that always
tends to make things worse. I simply told myself, relax, don't fight, I am a
triathlete, this challenging transition into running will pass and then it will
be time to run quick. And although 1:25 isn't quite the same as 1:17, it
is definitely a significant improvement on the 1:32 from two months earlier.</span><br />
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<span style="background-color: white; font-family: "arial" , "helvetica" , sans-serif; font-size: 10pt; line-height: 130%;">Now some of you reading this may be thinking that I
have "totally lost the plot". A favourite expression of my
oldest brother! However, from my limited racing this year, combined with
the work I have carried out with my athletes, I am now more convinced than
ever, that race performance is so, so much influenced by one's self perception
of themselves as an athlete, and their self-expectation of what they believe
they are capable of achieving! I will try to justify more, by expanding below with a few more examples from this year.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;">Back in my July post I also highlighted the performances of some of my athletes I coach, with particular refer</span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">ence to Chris who was racing the M<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">o</span>ntane Lakeland 100. </span></span></div>
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<i><span style="font-family: "arial" , "helvetica" , sans-serif;">"Anyway, I am 'itching' to tell you to look out for one of my athletes in
the 100 mile race, as his preparation has gone really well, including
his first ultra-trail race win recently, but I don't think naming him
would really aid his preparation, with the additional pressure from
being watched by all of the UltraStu blog readers. So, I will just have
to keep to myself my race tip for a podium finish!" July blogpost</span></i> </blockquote>
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">Yes, Chris Brookman was my podium tip for the Montane Lakeland 100 even though five weeks before <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">race day he cracked his rib <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">as a result of a tumble while out on a run. However, a consequence of Chris not being able to run for a few weeks, was that he was able to increase the amount of non-physical traini<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">ng. I recall chatting to Chris a<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">round a week</span> <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">out from race day and he commented to me that he felt better prepared for the upcoming race tha<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">n</span> he ever had prior to other races, as long as his ribs that were still sore <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">when</span> running would allow him to run. Hearing him say this, I knew I had done well as a coach in term<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">s of t<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">he passing on of my ideas, my philo<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">sophy, my understanding of what I believe contributes to u<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">ltra trail performance. Now I don't want to "blow my own trumpet" (<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">one of my Mum's favourite expressions), but in order to perform, one <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">has to really understand what factors are limiting their current performance, and most often it is limited by non-physical aspects such as not having the ideal race <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">goals, or not hav<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">ing </span>believable self<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">-expectations.</span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<br />
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">Now those of you searching the M<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">ontane Lakeland 100 result won't find Chris's name <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">n<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">ear the top as his ribs didn't allow him to race as his ribs were not fully re<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">covered, so he DNFed at checkpoint 3. Although a c<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">liche, one sign o<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">f a champion is the ability to deal with disappointment. So we targeted <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">Chris's next race, the Centurion R<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">unning Autumn 100, and although Chris didn't quite achieve the finish time we had identified as being the 'perfe<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">ct performance' time. (Maybe I should elaborate on the use of the 'perfec<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">t performance' approach as I feel it has so many advantages over other approaches such as Gold/Silver/Bronze or A/B/C goals etc, but not today!). A finish time of 15:06 for 100 miles over trials is not really 'hanging around'. A<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">n</span>d the <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">'secret to his success'? Chris <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">carrying out the TOTAL training that is mentioned <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">on a number <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">of occasions within the previous 139 Ul<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">traStu blog posts.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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Chris Focused But Relaxed During the Centurion Autumn 100 Mile</div>
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<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">Now before you think tha<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">t I am just doing one of those info-adverts for my <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">coaching</span>, this isn't th<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">e case as I <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">am actually not taking on any new athletes at the moment<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">, and have even recently turned two athletes away. No, due to not racing at the moment, <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">you will have noti<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">ced that I am therefore blogging very infrequently. So when I do, I just want to try to have my blogpost to be as be<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">neficial as it can to aid those out there that read it.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">So what is this TOTAL traini</span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">ng really about? I<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">t is hard to explain, but it all gets down to a concept</span></span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"> which is finally beginning to gain attention within the scientific literature, and quoting the words of Tim Noakes "Fatigue is a brain-derived e</span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">motion". (Click </span><a href="http://journal.frontiersin.org/article/10.3389/fphys.2012.00082/abstract" style="font-family: arial, tahoma, helvetica, freesans, sans-serif;" target="_blank">HERE</a><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"> for full article) S</span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">o</span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"> this is at the core of my TOTAL Training. It is all about ensuring one's emotion is optimal during the race. Which is massively affected by</span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"> <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">one's pre-race goals and self-expectations</span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">. And then during the race, 'executing</span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">' the plan that has been thoughtfully prepared through extensive use </span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">of</span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"> visualisations. </span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">What I mean by executing the p</span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">lan </span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">includes certain things like getting the balan</span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">ce right. It is important that you </span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">"want it", but if you "want it</span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">" too much, then things can</span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"> be more di</span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">fficult! What is the right level of wanting it</span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">? Even before this, what does wanting it actually mean? What are you actually wanting from the race? </span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">Some may think that 'the want' simply refers to a finish time or place, but no, the wanting, is a lot deeper t</span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">han this. It is more to do with wa</span><span style="font-family: "arial" , "helvetica" , sans-serif;">nting that se<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">n<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">se of achievement, that feeling that one has done <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">well, th<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">at confirmation that the thoroughness, the thoughtfulne<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">ss, the commitment, the carefulness, the belief, the desire, the u</span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">nderstanding, t</span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">he <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">questioning, the learning, the execution, the enjoyment, have all been effective to <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">help create the 'perfect p<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">erforma<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">nce, or in other wor<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">ds, f<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">or</span> everything to simply seem to</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><span style="font-family: "arial" , "helvetica" , sans-serif;"> 'fall into place'. A bit of a jumble<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"> above, but I think this jumble helps to illustrate how achieving t<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">hat sense of satisfaction, that appreciation of achieve<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">ment is affected by so many aspects, and hence why it c<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">an <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">at times, be so difficult to achieve.</span></span></span></span></span></span><br />
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<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">I<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"> can sense that I am beginning to go around a bit in circles he<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">re, so </span></span>a good time to stop. What <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">has just sprung<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"> </span></span>to mind as I am t<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">yping this post up, whilst <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">sitting on the floor of a very busy National Speed Cubing (Rubiks Cube) Cha<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">mpionships in Stevange. C<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">urrently very quiet as it is the blindfolded competition at the mo<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">ment. Yes, they solve the cube blindfolded! Check out a <a href="https://www.youtube.com/watch?v=t9WXUNRGohw" target="_blank">youtube video</a> of the recent UK Championships to be blown away my the skill level of these competitors! Go to exactly four minutes into the video to see Chris Mills the cuber and race photographer solving the cube blindfolded!</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">Yes, what has sprung to mind Is that performance at <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">a high level <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">seems to be pretty well influenced by the <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">same factors, regardless of the sport. During the C<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">hampionships lunch break, they had a question and answer session with three World or European Speed Cubing record holders. They were asked "how did they manage to work through<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"> any plateaus in performance they may have encountered before becoming a Wor<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">ld or European cha<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">mpion. T<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">h</span>e consensus of the response is that it wasn't just down to hard work and practice, but down to the practice having a purpose. Trying to identify what was limiting their performance, and to <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">not always p<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">lay it safe, and to experiment with different approaches, in order to continue to improve. There was no point in just practicing the same approach. Often one reads, or hears t<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">hese</span> comments within running. If you keep doing the same you keep achieving the same. With this often in the context of physical <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">training. I think it actually relates better in terms of one's overall approach to both <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">TOTAL training and racing.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">Hopefully the above is making some sense. I think one reason I am in such a thoughtful<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"> (confusing)</span> blo<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">gging mode at the moment is that </span>I feel I am at a bit of a cros<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">s</span>roads<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"> as I approach the end of <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">my sabbatical year. What are by aims,<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"> goals, expectations, etc. for 2016. Y<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">es, I have the Lanzarote Iron<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">man next May. The event is en<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">tered, build-up races also entered, etc. But w<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">hat do I want to achieve at Lanzarote? Wh<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">y? How committed am I? How much time, focus, energy can I commit<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">? A</span>m I able to commit, do I want to commit? And this also ties in<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">to the question;<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"> Who am I in t<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">erms of being a sportsperson, a<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"> competitor, a coach? Am I <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">still an ultra trail r<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">acer, or a triathlete<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">/</span>Ironman<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">? A<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">m</span> I still an elite performer, or now am I an age grouper, or maybe just a recre<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">ational athle<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">te and I can <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">therefore </span>get the 'competitor <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">buzz' from the athletes I coach. Yes, very confusing at the moment.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><br 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<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">Anyway, I have finally provided the brief (not!) update on issues raised in my last post. Now for my latest news/thoughts. I have mentioned my half Ironman at the end of August. My next event was the <a href="http://www.trailrunningsussex.co.uk/trailraceshwc.html" target="_blank">Groombridge Place High Weald Challenge 50km Ultra Trail</a> that took place at the end of September. This was a new event that I was race directing. The route, which was awesome, possibly even more scenic and varied than the other trail race I organise, i.e. the <a href="http://www.trailrunningsussex.co.uk/trailraces.html" target="_blank">Weald Challenge</a> in May, also takes in the spectacular Ashdown Forest and with the undulations and being mostly off-road provides an excellent challenge.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: white; line-height: 20.79px;">We had 126 runners taking part, and the day was a huge success, with a really friendly supportive, and enjoyable atmosphere present throughout the day. One of the runners Stephen Cousins, produced an excellent eight minute video of the race, (click <a href="https://www.youtube.com/watch?v=OOno-WS0FPM&feature=youtu.be" target="_blank">HERE</a>) which really captures the great atmosphere on the day. Also below are a few photos that my two boys took. So if you are looking for a 50km trail race next September, look out for when entries open next February. Entries are currently open for the Weald Challenge Trail Races, either a 50km ultra trail, or a trail half marathon, that takes place on the 29th May 2016. So check out the <a href="http://www.trailrunningsussex.co.uk/trailraces.html" target="_blank">website</a> for details and online entry. Entries sold out for the Weald Challenge in both 2014 and 2015, so if thinking of entering, probably better to enter sooner rather than latter.</span></span><br />
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Above: Photos from the Grrombridge Place High Weald Challemge 50km Ultra Trail</div>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: white; line-height: 20.79px;">Now, as highlighted above, this is my 'sabbatical year'. However, come the end of October, it was the 14th running of the Beachy Head Marathon, which in 2002 followed on from 21 editions of the successful Seven Sisters marathon. Having moved to East Sussex in 2002 I had race all 13 editions of the Beachy Head marathon, so even though I was having a break from racing, I had still entered the marathon, simply as that was what I always did! Standing on the start line with this "that's what I always did" attitude I knew wouldn't help produce a good performance. So time was spent formulating responses to the three important questions; what, why, how much?</span></span><br />
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: white; line-height: 20.79px;">I thought back to previous trail races including recent Beachy Head marathons, which really hadn't gone that well. I then realised that I needed to have some recent evidence to assist me in establishing believable high expectations. So at the last minute I decided to race the Jog Shop Jog, which is a good off-road 20 mile race in East Sussex. Considering it is such a good route it is surprising that I had only raced it once before, back in 2004 when I finished 2nd to James Baker in 2 hours 14 minutes. The reason I had only raced it once was following 2004, the race date changed from August to mid October. So always only 13 days before the Beachy Head marathon. Previously I had believed that racing a 20 miler only 13 days before a marathon was unwise, and would definitely harm one's performance. And the key thing is, that if you believe this, then it will. Remember that one's performance is so affected by one's expectations. Now having a better understanding of what influences endurance trail running performance, racing 13 days out from the Beachy Head marathon not only isn't going to do any harm, but assuming that I run well at the Jog Shop Jog, would actually substantially enhance my marathon performance.</span></span><br />
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<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">So for the Jog Shop Jog, the focus was to run well. I had in my memory my time from eleven years earlier, but the race goal wasn't about time, but about emotion. To run well would be assessed by how I maintain a positive focus throughout the 20 miles. Keeping on task, whilst at the same time being relaxed and not 'fighting'! Come race day, I went to the lead after a few minutes and won by around 5 minutes in 2 hours 19 minutes. I had run well, according to my emotion criteria. And if one runs well, then this is usually reflected within the finish time.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: 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/></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span>
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , 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style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , 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sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">Back home after the race, I immediately got out my training diary from 2004, just to check that my memory of my 2004 time was correct. I had only ran 5 minutes slower, eleven years later. I then looked at my 2004 Beachy Head marathon time. Being 2:58, I did some quick calculations and concluded that a 3:05 Beachy Head marathon time was totally possible, which would be quite a bit quicker that my last three Beachy Head marathon finish times: 3:09, 3:12, 3:10.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , 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sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , 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/></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span>
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , 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"helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">So 13 days later I am on the start line of the Beachy Head marathon for the 14th consecutive year, with the simple plan: run well again, similar to the Jog Shop Jog, with emphasis on my emotions. Although I had 13 years of race data, of split times at checkpoint around the course, I realised that I didn't need this information. All I need is for me to assess whilst running "am I running well", and to rely on my 'gut feeling' from my experience as a trail runner. Were my emotions 'in the right place'? Am I focusing whilst at the same time staying relaxed? Am I flowing, that feeling of running quickly, most importantly not fighting! And am I enjoying the present moment, during that moment. </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , 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sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><br 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<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span 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sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">Although I am wearing a GPS watch with heart rate monitor (for later analysis), not once do I look at my watch, and not once do I look behind to see where I am positioned, having been in second place pretty well from the start, before moving into the lead at around 10 miles. There is no need to have this objective feedback. All I need is my subjective feedback, my feelings. If my feelings tell me I aren't running well then I need to address this. If my feelings tell me that I am running well, I am running at the pace that feels right, then I trust my feelings. I don't need a split time to convince me that I am running well. Similarly, I don't need to know that someone is close behind me as an incentive to run quicker. I simply trust that I am running as quickly as I can, whilst monitoring my emotions, and not fighting/battling.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , 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sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: 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<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , 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"helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">So after taking the lead around 10 miles, I have no idea if someone is 30 seconds behind or 5 minutes behind as I approach the 'bag-piper steps at around 17 miles, just before Cuckmere Haven. The piper starts playing as I approach and then stops playing after I pass. I distinctively recall thinking to myself, hopefully I won't hear those bagpipes again, which would mean I had a good lead. Alas, what seemed like less that a minute (later confirmed by a friend after the race that my lead at that point was exactly one minute) the bagpiper started playing again! My immediate response was panic! On know, I thought I was miles clear! I had already counted today as being win number eight!</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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/></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span>
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , 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sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">I start to fight, in an effort to run faster. For a few minutes I start to struggle as the thought of winning again, which would be my first Beachy Head marathon win since 2010, was quite appealing. Fortunately, I snapped out of this destination goal approach and reminded myself of my goals for the race. To race well. To maintain positive emotions. I relaxed, had faith in that I was running well, and if the runner behind was going to overtake me, then so be it. My race decision was focus on the process at that moment in time, and the finish time and place will be a consequence of this., I know doing this isn't very easy to do.. Having this belief to trust one's 'gut feelings', to trust one's subjective judgement comes from having a high self-expectation of oneself as a 'quality' runner, which comes from experience. People often talk about how experience aids performance, and to me, the main benefit of experience is helping to develop, to cement one's self belief!</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">So for the final eight miles, which in terms of terrain are probably the most physically demanding over the Seven Sisters and Beachy Head, I continue to run well and finish in a time of 3:08:05, my quickest finish time since 2011, and win by over 5 minutes. Yes, it was pleasing to win again, but what was more pleasing was in the manner in how I raced. Starting with a high self-expectation as a result of the Jog Shop Jog performance, and then maintaining this positive approach throughout, and dealing with any doubts questioning my ability. Whereas above I highlighted for my half Ironman preparation I would convince myself that I was either a cyclist or a triathlete. For this race, it was very easy to truly believe that I was a quality trail marathoner, and with this belief, it is so much easier for the good performance to eventuate.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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/></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span>
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sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: 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"freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">Opps, again I seem to be going a bit around in circles. Hopefully you have persevered with this mega long post and made some sense out of it! </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; line-height: 20.79px;">Check out the excellent photos below taken by Sussex Sport Photography. Notice the relaxation which is evident in most of the photos, especially crossing the finish line!</span><br />
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Beachy Head Marathon Race Start </div>
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Climbing Out of Jevington Around 4 Miles</div>
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<a href="http://4.bp.blogspot.com/-SddyzsfK85Q/VlH2f-zdM1I/AAAAAAAABoQ/qnyalOgOiVU/s1600/SSP_PT_D073326%2B%2528EM%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="http://4.bp.blogspot.com/-SddyzsfK85Q/VlH2f-zdM1I/AAAAAAAABoQ/qnyalOgOiVU/s400/SSP_PT_D073326%2B%2528EM%2529.jpg" width="400" /></a></div>
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Approaching Birling Gap Around 22 Miles</div>
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<a href="http://4.bp.blogspot.com/-nYljc9oiFF8/VlH2xWrMVDI/AAAAAAAABoU/0AiQavYT6SQ/s1600/SSP_AB_A007157%2B%2528EM%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="http://4.bp.blogspot.com/-nYljc9oiFF8/VlH2xWrMVDI/AAAAAAAABoU/0AiQavYT6SQ/s400/SSP_AB_A007157%2B%2528EM%2529.jpg" width="400" /></a></div>
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Final Climb to Summit of Beach Head Nearing 25 Miles</div>
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Crossing the Finish Line</div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">As mentioned above, this was the 14th time I had raced the Beachy Head marathon. Check out the graph below that illustrates my finish times over the years. Although this year's finish time of 3:08:05 was my slowest winning time. It was actually only 30 seconds slower than my winning time of 3:07:35 set eleven years earlier in 2003! Physiologically I have slowed loads more than 30 seconds. But I now understand that the physiology only sets the limit to what one is able to achieve, It is one's emotion along the journey that determines how close one's performance is to their limit.</span></div>
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<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><a href="http://1.bp.blogspot.com/-_IwzDDT9esU/VlDti9sPhII/AAAAAAAABn8/h3vmjDeNFBU/s1600/Beachy%2BHead%2BMarathon%2BFinish%2BTimes%2B-%2B14%2BYears.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="417" src="http://1.bp.blogspot.com/-_IwzDDT9esU/VlDti9sPhII/AAAAAAAABn8/h3vmjDeNFBU/s640/Beachy%2BHead%2BMarathon%2BFinish%2BTimes%2B-%2B14%2BYears.jpg" width="640" /></a></span></span></span></span></div>
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<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px; line-height: 20.79px;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">Fourteen Consecutive Beachy Head Marathon Finish Times</span></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Right just about time to wrap up this post. Although I have a twitter 'handle' <a href="https://twitter.com/ultrastu1?lang=en-gb" target="_blank">@UltraStu1</a> I very seldom tweet. Although last month I did do the tweet below. Some of you noticed the identity of my new training partner alongside 2012 Beachy Head marathon winner, Rob, although most people missed spotting who he was. Yes, I had the pleasure of escorting three times Olympic Gold medalist and current double World record holder around the scenic South Downs overlooking Eastbourne. We had a good chat as we ran at a relaxed pace. Probably the most interesting things I learnt was that in contrast to the Kenyans, Kenenisa commented that he tended to run on his own or only with his brother Tariku, who is also quite a good runner. And secondly, when preparing for the marathon, he only on occasions does training runs beyond the marathon distance, with 50km being his longest run. I'm now waiting to see how he will benefit from his training session in Eastbourne. He spoke about racing the Dehli Half Marathon which takes place next weekend, but checking out the race website it simply states</span> "<span style="background-color: white; box-sizing: border-box; color: #3e3e3e; font-family: "roboto" , sans-serif; font-size: 15px; font-weight: 700; line-height: 19.5px;">Kenenisa Bekele</span><span style="background-color: white; color: #3e3e3e; font-family: "roboto" , sans-serif; font-size: 15px; line-height: 19.5px;"> will grace the eighth edition of ADHM as the Event Ambassador".</span><span style="font-family: "arial" , "helvetica" , sans-serif;">so it isn't clear if he is racing or just being present. </span><br />
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Last Month's Tweet</div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Finally, listening to the latest edition of the podcast show <a href="http://www.marathontalk.com/archive/talk_ultra.php" target="_blank">TalkUltra</a>, it was enjoyable listening to one of my athletes being interviewed. Although during the interview Ian Corless couldn't seem to work out whether Sophie was a competitive elite runner or a recreational fun runner, as Sophie spoke about the importance of enjoying the journey. Yes, I have been working with Sophie for around a year and a half now, and perhaps to further help illustrate that my perhaps 'out of the box' messages above do have some substance, I think that it is probably Sophie's improved understanding of being aware of her emotions and the importance of emotions in relation to performance, which has been most responsible for her recent improvements. Which include taking her marathon PB time down from 3:08 to 2:52, as well as recording pretty impressive finish places at some high profile races around the World such as: </span><span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; line-height: 20.79px;">1st woman at Zugspitze marathon, 2nd woman at Zugspitze </span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">120km Ultra, 12th wom<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">a</span>n <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">at 168km Ultra Trail Mont Blanc, and <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">just <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">the other</span> week, as discussed on TalkUltra, 6th woman overall at 164km Grand Raid reunion, which was actually also 3rd place senior woman, so she got the opportunity to share the podium with ultra trail 'legend' Nuria Picas. In case any of you are thinking that my coaching may be something that you could possibly benefit from, sorry, but unfortunately </span></span></span><span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; line-height: 20.79px;">I do not have any current coaching spaces available.</span><br />
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<span style="font-family: "times" , "times new roman" , serif;">Sophie on the Podium Alongside Nuria Picas at Grand Raid Reunion</span> <span style="font-family: "times" , "times new roman" , serif;"><span style="background-color: white; color: #545454; line-height: 18.2px;">La Diagonale des Fous 164 km</span><span style="background-color: white; color: #545454; line-height: 18.2px;"> </span></span></div>
<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><br /></span></span></span>
<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">Whilst listening to the recent podcast show, Ian Corless mentioned that he had nearly sold out of his pretty impressive <a href="http://iancorless.org/calendar-2014-iancorless-com-iancorless-photography-ultrarunning/" target="_blank">2016 Photo Calendar</a>. Well, I thought my boys take pretty good photos, as you would have seen above, so if any of you missed out on Ian's Ultra Trail Running Photo Calendar, no problems, the Trail Running Sussex 2016 Calendar is now available. At the moment I only have three in stock,(originally for work, for home, and for my Dad!) but if there is demand, then I can reorder more. I don't have a fancy web page to display my calendar, but hopefully the screenshot image below illustrates the quality of the photos for each month. The photos are all taken by Rob or Chris MIlls of the 2014 and 2015 Weald Challenge Trail Races, and the 2015 High Weald Challenge 50km Ultra Trail.</span></span></span><br />
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<a href="http://3.bp.blogspot.com/-xZTtsx4DeYQ/VlILhyzrX5I/AAAAAAAABpU/N6gs8Vrf3_8/s1600/calendar%2B2016%2Btrail%2Brunning%2Bsussex.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="323" src="http://3.bp.blogspot.com/-xZTtsx4DeYQ/VlILhyzrX5I/AAAAAAAABpU/N6gs8Vrf3_8/s640/calendar%2B2016%2Btrail%2Brunning%2Bsussex.jpg" width="640" /></a></div>
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<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; line-height: 20.79px;">If you would like a copy, simply zap me an e-mail: info@trailrunningsussex.co.uk and we can sort out postage and payment. The cost is only £10, so a little cheaper than Ian's calendar, although I do not provide free postage. Postage cost within the UK is an extra £1.50.</span><br />
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<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; line-height: 20.79px;">Interesti</span><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">ngly I started this blog post a few<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"> weeks ago, where <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">the subtitle "Appreciating the Achievements" just appeared. I didn't know where it had come from and hence the delay in completing the post. But now realising the c<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">rossroads I am currently at, the sub title reminds me that it is really important to step back and really appreciate one's achievements. So although one can always str<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">iv</span>e to be better, it is important to appreciate what one has achieved. So to many of you finishing your racing season for 2015. Just take a few moments to <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">reflect and to allow <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">yourself to enjoy that </span>sense of <span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">satisfaction in what you have<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"> </span>achieved this year. And then you can return back into p<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">lanning for that p<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">erfect performance!</span></span></span></span></span></span></span></span><br />
<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><br /></span></span></span></span></span></span></span></span>
<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">Time for a signing off quote, which I think is worth repeating from this post:</span></span></span></span></span></span></span></span><br />
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif; line-height: normal;"><i>"I now understand that the physiology only sets the limit to what one is able to achieve, It is one's emotion along the journey that determines how close one's performance is to their limit." Stuart Mills, November, 2015</i></span></span></span></span></span></span></span></span></span></blockquote>
<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">All the best, and enjoy your accomplishments,</span></span></span></span></span></span></span></span><br />
<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><br /></span></span></span></span></span></span></span></span>
<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">Stuart</span></span></span></span></span></span></span></span><br />
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PS. As part of doing our little bit to help preserve the natural beauty of the South Downs and the High Weald, Trail Running Sussex donates a portion of every race entry fee to the local charity; Sussex Wildlife Trust. Last month I received an e-mail from them stating that they had a few Brighton Marathon places available. They may by now be gone. Sorry, just been a bit busy recently. But below are the details from the e-mail:<br />
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">Sussex Wildlife Trust has secured five places for
keen runners who want to raise funds to make a real difference for nature in Sussex.<o:p></o:p></span></div>
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<span style="font-family: "times new roman" , "serif";">Runners
will receive expert training advice, their own running kit and a cheerful
support team on the day of the race.</span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12pt;">Interested? Then c</span><span style="font-family: "times new roman" , serif; font-size: 12pt;">ontact Anne Weinhold,
anneweinhold@sussexwt.org.uk for more information, and how to register. www.sussexwildlifetrust.org.uk/marathon </span></div>
UltraStuhttp://www.blogger.com/profile/16637489358497153536noreply@blogger.com10tag:blogger.com,1999:blog-9115955661375211752.post-65251425889425677012015-07-18T00:32:00.000+01:002015-07-18T15:34:53.646+01:00Half Ironman Racing, Race Directing and Coaching - Keeping Me ActiveHi,<br />
<br />
Yes, it has been quite a while since my last blog post, but with having a break from ultra-trail racing there are no race reports to write, well not any trail racing reports. As mentioned back in my 2014 review post, my break from ultra-trail racing is partly due to building up for the 2016 <a href="http://eu.ironman.com/triathlon/events/emea/ironman/lanzarote.aspx#axzz3gA1HHAB9" target="_blank">Lanzarote Ironman</a> that takes place on the 21st May next year. Having raced in the very first Lanzarote Ironman way back in May 1992, where there were only 116 finishers, next year's race being the 25th Anniversary race, with big celebrations planned, the idea of heading back out to the Canary Islands to race my first Ironman in over 20 years was quite appealing. Therefore upon receiving an invitation from Race Director Kenneth Gasque, (the same race director as back in 1992), to race the 2016, with my entry fee and accomodation at Club La Santa set at 1992 prices, it was with huge excitement that I entered the race a couple of weeks ago, at the much discounted price of 114 Euros, equivalent to 19,000 pesetas (pre-Euro days!) So if you know anyone who raced the 1992 Lanzarote Ironman, please guide them to this linked <a href="https://www.facebook.com/groups/674111539354737/" target="_blank">facebook page</a> for mega discounted entry and accommodation.<br />
<br />
So, having got my 1992 racing bike down from the loft, this year has consisted of getting out on the road bike a wee bit, and a tiny bit of swimming, in addition to 'ticking over' with my running in preparation for the Grafman Half Ironman that took place at the end of June. The Half Ironman consisted of the usual 1900 metres swim, 90km bike and 21.1 km run. Being the English Middle Distance Championships, it was a particularly strong field, well it sure seemed quicker than back in the ninties.<br />
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Lining up at the edge of Grafham Water, I found that I wasn't at all nervous or anxious. I guess partly due to the fact that I hadn't placed any big expectations upon myself like I had for my trail racing over the last 7-8 years. I was quite excited, but more intrigued into seeing how I would get on after such a long break from triathlon racing. Although I did complete a half ironman while back in New Zealand in 2013, as I hadn't carried out any cycle or swim training at all prior to that event, in essence this felt like my first triathlon race since the 1990s.<br />
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In There Somewhere!</div>
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My swim went pretty well as expected, with a time of 33:36, which was 157th quickest overall from the 434 finishers. My swimming was never anything special, as I tended to be a one paced steady swimmer.. So with an Ironman swim PB of 59 minutes, being only around 4 - 5 minutes slower that 20 years ago, it was a good start.<br />
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Spot the Difference! - 2015 Grafman Half Ironman / 1991 Ironbridge Ironman (My first Ironman)</div>
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After a very slow transition I mount my 1992 carbon fibre bike with 1990 Scott Triathlon bars, although with new racing wheels, and amazingly racing the bike somehow just comes instantly back to me! I had a really super bike ride, grinning the entire 90 kilometres, enjoying every minute, even though at times there was heavy rain and what seemed always being a head wind. My cycle time was 2:31:00, which was 66th fastest bike time overall.<br />
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More Spot the Difference! Grafman 2015 vs Ironbridge 1991</div>
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It was then run time, and as I get off the bike I am thinking great, time to move through the field like I always used to, back in the early nineties. Alas, the running just didn't happen. Although I hadn't carried out any quick specific running training I still expected to be able to run around a 1;27 - 1:28 half marathon, simply because 'at the core' I am a runner! Only problem being that seven years of ultra-trail racing, specifically focusing on the one hundred mile races where I prioritised the non-physical training and very seldom carried out any quick key sessions (even though I include these as an integral part of the training I prescribe to the trail runners I coach), was not the ideal preparation for a flat 13 mile run course! I leave transition going at a good pace, but within a minute or two I find that I am battling/fighting to try to maintain the quick pace. <br />
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Trying to Relax Whilst Maintaining Pace on the Run</div>
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I try to relax the mind and body, to maintain smoothness, whilst at the same time concentrating to keep the pace quick, but I find that I end up in ultra-running mode, and the pace slows. As I try to up the pace, I am attacked with arguments from the 'devil on my shoulder' strongly telling me, that I am now an ultra runner, no longer a quick running triathlete and I should accept running slowly, and without much of a battle I accept being overtaken on the run. The really disappointing aspect was that after trying a few times to up the pace, which resulted in a struggle, a battle, I took the easy option and decided that the devil's argument was correct and so accepted the inevitability of running slowly. <br />
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Currently reading Michael Hutchinson's book titled "Faster - The obsession, science, and luck behind the World's fastest cyclists", my running simply felt as if I was running 'badly', definitely not the characteristics he describes for a "hard (training) session done well", which I would often experience when racing well. From page 19; <b style="font-style: italic;">"I think what distinguishes a hard session done well from a hard session done badly, is the degree of control. When you've grown good at it, you can push to the limits of what you can do while staying so relaxed that you can wriggle your toes. There's no trace of a wild attack on the effort. You can feel what you're doing, and judge the effort level, even while your heart rate is at its maximum and your blood lactate levels are heading for the roof. There is a detachment. You're not just piling everything on and hoping for the best". </b>Yes, being able to race at the high intensity as required for the 21km run definitely requires specific TOTAL training to develop the 'harmony' between the body and mind, to develop the ability to race fast, whilst not battling/fighting!<br />
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I complete the half marathon with a run time of 1:32:18, being 54th fastest run time overall, and finish the race in 61st place overall, which was also 5th place in the over 50s age category. Yes indeed, there are some amazingly awesomely quick fifty year old triathletes out there! Although. I was a little disappointed with my run performance, overall I am really pleased with how the day went. I am now even more looking forward to my second and final triathlon for 2015, the <a href="http://www.pacesetterevents.com/vitruvian-triathlon.php" target="_blank">Vitruvian Half Ironman </a>that takes place at the end of August. With some non-physical preparation including "What do I want? Why do I want it? How much do I want it?", combined with some quick key running sessions, the Ironman triathlete from the early nineties should be back!<br />
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All set for the 1992 Lanzarote Ironman</div>
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Apart from focusing on preparing for triathlons, sporting wise I have also been kept pretty busy being a race director and a running coach. Back in May I was race director for the second edition of the Weald Challenge Trail Races, consisting of a half marathon, marathon and 50km ultra. Being very well received in 2014, we had to close entries to the Weald Challenge this year at 529 entries, four weeks prior to race day. Come race day, the event was another huge success, but this year with there being one or two issues including a runner falling through a rotten wooden footbridge and some direction arrows being deliberately removed (not by a runner), I found the stress levels and energy required to be race director seemed to pretty well match the levels required to race a 100 mile ultra trail race. Overall though there was a rewarding sense of satisfaction in putting my bit back into the trail running community, <br />
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Weald Challenge May 2015</div>
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Even though I found being race director was at times quiet stressful, I am race director again for a second trail event this year, and I am currently getting things all in place for the inaugural running of the High Weald Challenge 50km Ultra Trail race, that takes place in East Sussex at the end of September. The route is equally as scenic and challenging as the Weald Challenge, and takes in the spectacular views of the Ashdown Forest, as well as passing over the iconic Winnie the Pooh bridge. If you are looking for a trail race around the end of September, check out the race website: <a href="http://www.trailrunningsussex.co.uk/trailraceshwc.html" target="_blank">http://www.trailrunningsussex.co.uk/trailraceshwc.html</a> I may be a little bit biased as race director, but it is an awesome route, and will be an excellent well organised friendly event, complete with bespoke High Weald Challenge finisher hand made coffee mugs and medals.<br />
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High Weald Challenge 50km Ultra Trail - 27th September 2015</div>
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When I decided to take a break from trail racing this year, I thought that I would miss the racing, and perhaps regret the decision. However, what has been a pleasant surprise is that I haven't missed the racing at all. Yes, having two Half Ironman races this year has satisfied a bit of my competitive instinct, however, I think my run coaching, working with currently eight athletes to assist them to improve their running performances, has also played a large part in being quite content. Yes, at times I find that I am getting as equally as excited about their upcoming races as they are. And when their races go well, and for some of them this year, the races have gone extremely well, it is very rewarding. But there is also the disappointment when sometimes things don't quite go as planned, but all part of the learning process, which sometimes can actually increase the rate of improvement. <br />
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With the <a href="http://www.lakeland100.com/" target="_blank">Montane Lakeland 100/50</a> now just one week away, even though for the first time in five years I will not be there in Coniston, I am still really looking forward to the event. In terms of overall race experiences, the Montane Lakeland 100/50 is right up there at the top of my list. Yes, there is the very challenging race route and the awesome scenery, but I think what really makes it such a special event is the tremendous friendly race community. Anyway, I am 'itching' to tell you to look out for one of my athletes in the 100 mile race, as his preparation has gone really well, including his first ultra-trail race win recently, but I don't think naming him would really aid his preparation, with the additional pressure from being watched by all of the UltraStu blog readers. So, I will just have to keep to myself my race tip for a podium finish! <br />
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Looking at the 100 mile field, it looks as strong as usual with a few names jumping out at me including reigning champion Marco Consani, but also Paul Tierney with a 2nd and 3rd place finish from 2012 and 2011 respectively, as well as father and son Kevin (4th 2013) and Chris Perry (6th 2014). It would be great to see Kevin show the youngsters a thing or two! There is also Ken Sutor who tends to go off really fast, even quicker than my often questioned quick starting pace, having led at checkpoint one in both 2012 and 2013. But there are fifteen legs in the Laklenad 100, however, if he could maintain the pace for further into the race he could be in the mix. No doubt, there will be one or two lesser known ultra-trail runners right up near the front as well to make the race even more exciting. I sense that I won't be getting much sleep on Friday night next week as I stay glued to the computer screen with the checkpoint updates, At least it isn't five days of screen watching as experienced last month with the Dragons Back race. Now that event is tempting. maybe a target race for 2017 following my short venture back to Ironman racing.<br />
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Time to finish this posts with a couple of brief mentions. To those of you that listen to the Talk Ultra podcast, no doubt you would have heard Karl Meltzer talk about speedgolf. Well the British Speedgolf Championships for 2015 are taking place next month in East Sussex. I received an e-mail from the British Speedgolf Association asking me if I knew of any trail runners that also play golf, as apparently over the last few years trail runners have performed quite well at speedgolf. So if you are interested in competing at the British Championships then check out the Championship <a href="http://britishspeedgolf.co.uk/british-open-speedgolf/" target="_blank">website</a>.<br />
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I also received a message from ultra-trail runner Andy Nuttel last week letting me know about the new Ultra Running magazine coming out shortly simply titled ULTRA. Check out the magazine's <a href="https://www.facebook.com/TheUltraMag?fref=ts" target="_blank">facebook page</a> to find out more. Whenever I see examples of this, where runners follow their passion and commit fully to a project like this, it really inspires me. I wish Andy all the best with the magazine. <br />
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Well, time to sign off. Sorry no signing off quote tonight as I'm a bit out of practise with this blog writing and no words of wisdom spring to mind!<br />
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All the best with whatever sporting venture you are engaging in to keep you active and alive, but most of all happy!<br />
<br />
StuartUltraStuhttp://www.blogger.com/profile/16637489358497153536noreply@blogger.com0tag:blogger.com,1999:blog-9115955661375211752.post-9572742217066426942015-04-09T16:37:00.000+01:002015-04-09T20:31:40.749+01:00ReSUltS - The Reality Slowdown UltraStu Marathon FormulaHi,<br />
<br />
<i>(To those of you that are a little bit short of time I have copied the link to the useful webpage that this blogpost is explaining immediately below. The remainder of this blogpost helps to explain some rationale behind the webpage slowdown formula, but one can go straight to the webapage, and hopefully the data it provides will be reasonably clear. If not come back to this blog post.)</i><br />
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<span style="font-size: small;"><span style="font-family: "Calibri","sans-serif"; line-height: 115%;"><b><span style="color: red;">How fast should I run at the start of the marathon? This is where the following webpage is really useful</span>.</b> <a href="http://rsusmf2.appspot.com/" target="_blank"> http://rsusmf2.appspot.com/</a> Please note that this slowdown formula has been updated form the version one which I introduced on UltraStu April last year within the post </span></span><span style="font-family: inherit;"><span style="background-color: white;"><a href="http://ultrastu.blogspot.co.uk/2014/04/a-helpful-marathon-pacing-calculator.html" target="_blank">A Helpful Marathon Pacing Calculator</a></span><span style="line-height: 115%;"> The two improvements are that version two of the slowdown formula takes into account the gender of the runner, as this seems to have a significant effect on the percentage slowdown for the same finishing time. I have also removed those runners that in simple terms 'blow up', and therefore have a very high percentage slowdown. Further description on the formula are detailed below.</span></span><br />
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Back in May 2013 I wrote two blog posts on the fallacy of the negative split for road marathon running, which created 'a bit of a stir'. Which was further 'stirred up' with two other posts during April last year: <span style="font-size: small;"><span style="font-family: "Calibri","sans-serif"; line-height: 18.3999996185303px;"> </span></span><span style="background-color: white;"><a href="http://ultrastu.blogspot.co.uk/2014/04/a-helpful-marathon-pacing-calculator.html" target="_blank">A Helpful Marathon Pacing Calculator</a></span><span style="line-height: 18.3999996185303px;"> and </span><span style="background-color: white;"><span style="font-family: inherit;"><a href="http://ultrastu.blogspot.co.uk/2014/04/road-marathon-pacing-positive-split.html" target="_blank">Road Marathon Pacing - The Positive Split Pacing Strategy - My Final Comment </a> </span></span><span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 18px;"> </span>At the time I stated that those posts would be my final comment on the topic, however, with marathon season 'kicking off' with the Brighton and Worcester marathons this weekend, and then Manchester, London and others during the following two weeks, I felt that one final blogpost on the topic could be so beneficial to the thousands of runners who will be running a road marathon during the next few weeks.<br />
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By now with the bulk of the physical training completed, the focus of the preparation should be on the non-physical training. By that I mean predominantly goal setting and visualisations. In terms of goal setting many runners will have a target marathon finish time that they would like to achieve, so this can form one of your goals, i.e. a destination goal. This is useful as having this target finish time goal can help you in providing a counter argument to the many messages you will get during the later stages of the marathon, strongly encouraging you to slow down. In addition to a destination goal, it is also useful to establish some journey goals for you to evaluate along the way, just to check that you are on track, and running well. These journey goals may be related to your emotions during the run. Are you enjoying the experience, are you 'staying within the present moment', are your race focused. are you running at the ideal intensity, right on that threshold? Yes, it is useful to establish some journey goals, and then include what you want to be achieving whilst running the event within your visualisations leading up to race day. Anyway, enough about goal setting, lets get back to marathon pacing.<br />
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As mentioned above, many runners will have a target finish time that they would like to achieve. The issue is, what pacing strategy is best to increase the likelihood of achieving ones target finish time. Now as ideal as the even paced marathon pacing strategy sounds, and with the argument typically being that most of the World records are set with an even paced, or a negative split paced strategy, in reality around 93 - 95 percent of all marathon runners who finish the marathon quicker than four and a half hours run a positive split. That is that they slow down during the second half of the marathon, so their second half marathon time from 13 - 26 miles, is slower than their first half marathon time from 0 - 13 miles.<br />
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Now, this post isn't going to repeat my discussions on why I think this positive paced strategy is the ideal strategy. You can go to my two posts from May 2013 if you want to read my rationale for my stand: <a href="http://ultrastu.blogspot.co.uk/2013/05/the-negative-split-realisation-that.html" target="_blank">The Negative Split - The Realisation that An Accepted Running Concept is Actually Flawed!</a> and <a href="http://ultrastu.blogspot.co.uk/2013/05/the-negative-split-fallacy-part-2.html" target="_blank">The Negative Split Fallacy - Part 2 - The Explanation! </a> No this post is amount the reality of actually running the marathon, not opinions, theories and speculation!<br />
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So, the situation is that around 93 - 95 percent of marathon runners finishing a road marathon quicker than four and a half hours slow down during the second half of the marathon. At last year's London Marathon within the non-elite field. I think it is best to disregard what the elite marathon runners do, as their characteristics are quite different to the non-elite, 2:30 - 4:30 marathon runner. Interestingly though, at last year's L<span style="font-family: inherit;"><span style="font-size: small;">ondon Marathon <span style="line-height: 115%;">only two elite men (2/18 = 11.1%) and two elite women (2/14 = 14.3%) achieved
a negative split, so not that dissimilar to the 10.0 and 16.0 percent of
non-elite runners in the quickest time band (see below for time band explanation). Mo
Farah also achieved a positive split of 3.30%, which is also not that dissimilar from
the 3.88% for the quickest non-elite mens time band.)</span></span></span><br />
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Sorry, I got distracted there! So, the situation is that around 93 - 95 percent of marathon runners
finishing a road marathon quicker than four and a half hours slow down
during the second half of the marathon. As I was going to say, at last years London Marathon 93.3% of finishers quicker than 4:18 ran a positive split. <span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";">
</span></span></span>The overall number of <b style="mso-bidi-font-weight: normal;">women</b> runners from the first 4000 women finishers (4:18:15) that negative or
even split their half marathon times totalled 292, which corresponds to a
percentage of <b style="mso-bidi-font-weight: normal;">7.3%. </b>The overall number of<b style="mso-bidi-font-weight: normal;"> men</b> runners from the first 12000 men finishers (4:18:10) that negative or
even split their half marathon times totalled 782, which corresponds to a
percentage of <b style="mso-bidi-font-weight: normal;">6.5%, </b>which is a
slightly lower percentage than for women.</div>
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<br />
So for 93 - 95 percent of marathon runners the big question is "How much time should I expect to slow down during the second half of the marathon"? The vast majority of marathon runners aiming for a target finish time need to have an idea of the amount of slowing down that is most likely to occur, as they need to take this amount of slowing down into consideration, so even with this slowing down, which I consider IS A REALITY, <b>NOT, I WILL REPEAT NOT</b> AN INDICATION OF POOR RUNNING OR POOR PACING, so that they will still achieve their target finish time.<br />
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Now I am NOT advocating for road marathons to start as fast as you can, to gain as much time as possible ahead of the even paced schedule. No, this would be unwise. This would be as foolish as trying to run at a constant pace for 26 miles. No, what I am suggesting is to look at the statistics on how much slowing down occurs within the marathon, and I have used the data from 4000 women runners, and 12000 men runners from the 2014 London Marathon as the database. And to base the calculation of how much slowdown one can expect to occur, on the AVERAGE of what happened for these sixteen thousand runners. So quite a good sample size!<br />
<br />
<span style="font-size: small;"><span style="font-family: inherit;">In order for the resulting percentage slowdown formula to not be influenced by those runners that absolutely 'blew up', I removed the <span style="line-height: 115%;">‘mega
slowdown’ runner, those that slowed down more than two standard deviations from the mean slowdown percentage.</span></span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;">Those of you that are particularly observant may have noticed for the quicker runners the percentage of runners that even split or negative split the marathon was greater the quicker the finish time, with the quickest time bands being 10.0% (men) and 16.0% (women). Yes, there does appear to be a gender difference. The percentage slowing down, (which is calculated as the time one slows during the second half marathon, divided by the first half marathon time, multiplied by 100), is therefore slightly less for the quicker finishers. therefore to accommodate theses characteristics of the 16000 finishers, different slowdown percentage were established for different finish time bands and for men and women runners. The following table displays the AVERAGE percentage slowdown values for each time band, for men and women runners.</span></span></span><br />
<span style="font-size: small;"><span style="font-family: "Calibri","sans-serif"; line-height: 115%;"><br /></span></span>
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<a href="http://4.bp.blogspot.com/-clbGr1M9JRE/VSaVh_5aXKI/AAAAAAAABlA/-tWOV40ESq8/s1600/percentage%2Bslowdown%2Btable.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-clbGr1M9JRE/VSaVh_5aXKI/AAAAAAAABlA/-tWOV40ESq8/s1600/percentage%2Bslowdown%2Btable.jpg" height="191" width="400" /></a></div>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;"><br /></span></span></span>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;">Now having these percentages in a table is interesting, but what does it actually mean for the runner. <b><span style="color: red;">How fast should I run at the start of the marathon? This is where the following webpage is really useful.</span></b> <a href="http://rsusmf2.appspot.com/" target="_blank"> http://rsusmf2.appspot.com/</a> </span></span></span><span style="font-size: small;"><span style="font-family: "Calibri","sans-serif"; line-height: 18.3999996185303px;">Please note that this slowdown formula has been updated form the version one which I introduced on UltraStu April last year within the post </span></span><span style="background-color: white;"><a href="http://ultrastu.blogspot.co.uk/2014/04/a-helpful-marathon-pacing-calculator.html" target="_blank">A Helpful Marathon Pacing Calculator</a></span><span style="line-height: 18.3999996185303px;"> As stated above the two improvements are that version two of the slowdown formula takes into account the gender of the runner, as this seems to have a significant effect on the percentage slowdown for the same finishing time. I have also removed those runners that in simple terms 'blow up', and therefore have a very high percentage slowdown. Further description on the formula follows. Opps, I also forgot the third improvement for version 2, in that the slowing down now doesn't start until the 16th mile, rather than the 14th mile. I think this is more likely to be representative of what actually occurs. As long as the runners have a realistic target finish time, maintaining a constant pace for 15 miles should be a problem. It is during the last 11 miles when the effects of the previous miles run on the roads starts to have an impact and make the maintaining of the same constant pace a lot more difficult, hence the slowing down.</span><br />
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;"><br /></span></span></span>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;">As an aside, if I recall a</span></span></span><span style="line-height: 18.3999996185303px;">t the time last year </span><span style="font-family: Calibri, sans-serif; line-height: 18.3999996185303px;">there was some confusion expressed regarding my perhaps wrong assumption that the accepted view at the time was that an even paced strategy pace was the standard approach, which would result in most runners not achieving their target finish time if adopting this approach. Now I think that probably more people realise that the even paced pacing strategy doesn't work, so hopefully this year there will be less confusion.</span><br />
<span style="font-family: inherit; line-height: 115%;"><br /></span>
<span style="font-family: inherit; line-height: 115%;">Unfortunately the webpage calculations aren't exactly correct, due to either some mystery formatting error or simply the effect of rounding error, which we now think is the likely cause of the error. We, actually, in reality it is good friend Tim, who is the brains behind the webpage, who has been working hard on looking to solve the problem. Anyway it is nearly working perfect.</span><br />
<span style="font-family: inherit;"><br /></span><span style="font-family: inherit;"><span style="font-size: small;"><span style="line-height: 115%;">Just to quickly summarise. The way the webpage ReSUltS - The Reality Slowdown UltraStu Marathon Formula works is that you select male or female, then enter your target finish time, then click calculate. I mentioned above that the webpage isn't working exactly right, but</span></span><span style="color: #1f497d; font-size: 11.0pt;"><span style="font-size: small;"> </span><span style="color: black;">If you look at the minute mile pace the formula produces, the
half way and 5mile, 10 mile and 15mile split times are all correct. But
when the percentage slowdown linear increase occurs at mile 16, there is a big
slowdown for mile 17 and then back to a linear increase in minute mile pace
until the finish. It appears that this big slowdown at mile 17 is where the slight error occurs. In terms of the summary table on the right the pace
column is for the last mile of that 5 mile split, NOT the average pace for the
last 5 miles.</span></span><span style="font-size: small;"><span style="line-height: 115%;"> </span></span></span><br />
<br />
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;">However,</span></span><span style="font-family: inherit;"></span><span style="font-family: "Calibri","sans-serif"; line-height: 115%;"><span style="font-family: inherit;"> alth</span>ough </span></span><span style="font-family: inherit;">the webpage
isn’t exactly working, the key information, e.g. the percentage slowing
down, which allows you to calculate your half marathon split time is
correct. Also the idea that one should be able to run at a consistent pace for
every mile up to 15 miles is also correct. The last 11 miles around 93 - 95%
of marathon runners slow down, how they slowdown will be quite varied, but a
gradual linear increase every mile from 16 miles onwards seems a reasonable
guess, which the slowdown formula adopts. Remember slowing down after 15
miles doesn’t mean that you are running poorly, or that you did the first 15
miles too fast. Slowing down is reality. The webpage does produce a different minute mile pace for each mile from 16 miles through to the finish, however, I would recommend that you simply use the minute mile pace generated for the first 15 miles, which takes into account the average slowdown for that time band, and then from mile 16 onwards, simply run by feel. If feeling great then reduce the rate at which you slow down. If not feeling so great, then allow a slightly greater rate of slowing down and hope that the 'difficult patch' will pass, and that you may be able to get back 'on track' a few miles later.</span><br />
<span style="font-family: inherit;"><br /></span>
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Hopefully the above explanation of this ReSUltS - The Reality Slowdown UltraStu Marathon Formula webpage makes some sense, and for those of you are able to take on the fact that 93 - 95% of marathon runners slow down during the second half of a road marathon, I hope that you find this webpage useful. To those of you that aren't aiming for a target finish time, or are aiming for an even paced strategy, well then this webpage probably isn't relevant for you, so apologies if you have read this blogpost down to here!<br />
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To all of you running a road marathon during the next few weeks, I wish you all the best.<br />
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I will sign off with a few relevant quotes which may help during those 'challenging' moments <span style="font-size: small;"><span style="font-family: inherit;">between 16 and 26 miles.</span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="background-color: white; line-height: 20.79px;">"The
way we perform is the result of the way we see ourselves. To alter our
performance we need to alter or change ourselves and it is that
changing that's difficult." Gary Elliot, New Zealand Coach to awesome NZ marathon runner Alison Roe (1983)</span></span></span><br />
<br />
<span style="font-size: small;"><span style="font-family: inherit;"><span style="background-color: white; line-height: 20.79px;"><span style="background-color: white; line-height: 20.79px;">“A
large amount of what we achieve is governed by our mental state and how
we see ourselves. (It is) a lot about opening the mind to what might be
possible when we throw away the self imposed limitations of our mind.”
Tom Williams from MarathonTalk (2011)</span></span></span></span><br />
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<span style="font-family: inherit;"><span style="font-size: small;"><span style="background-color: white; line-height: 20.79px;">“Remaining
positive really is one of the most precious faculties for any athlete.
That, and an ability to stay focused and disciplined. Develop a mind
bank of positive images and thoughts – family, friends, previous
successes, favourite places, a big plate of chips. You need to build it
up as you would any collection, but soon you will have a range of
thoughts to flick through when next your body and soul are screaming out
for relief”.</span><span style="background-color: white; line-height: 20.79px;">Chrissie Wellington, Four times World Ironman champion, from her book titled "A Life Without Limits".</span></span></span></div>
<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;"><span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;"> </span> </span><br />
Enjoy the journey,<br />
<br />
Stuart<br />
<br />
<span style="font-size: small;"><span style="font-family: "Calibri","sans-serif"; line-height: 115%;"> </span></span>UltraStuhttp://www.blogger.com/profile/16637489358497153536noreply@blogger.com13tag:blogger.com,1999:blog-9115955661375211752.post-92175913357394360792015-03-01T13:49:00.000+00:002015-03-01T14:38:41.631+00:00Review of 2014 - And a Bit More Reviewing!Hi<br />
<br />
Yes it has been a bit quiet on the UltraStu blogging front. Best I post this 2014 review.<br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">Right then 2014, f</span><span style="background-color: white; font-family: inherit; line-height: 14.15pt;">irst statistic: Total Mileage = 2147 miles. This consisted of 231 runs
so an average of 9.3 miles per run, resulting with a weekly average of 41.3 miles.
Comparing to the weekly mileage average for 2013 of 45.9 miles, I ran on
average around four and a half miles less per week. But with the miles
per run being identical (9.3 vs 9.3), the decrease in weekly mileage appears to
be mainly due to doing less runs, i.e. having more rest (or injury) days.</span><span style="background-color: white; font-family: inherit; line-height: 14.15pt;"> </span><span style="background-color: white;"><span style="font-family: inherit;"><span style="line-height: 14.15pt;">Although the yearly average of 41.3 miles per
week probably </span></span><span style="line-height: 18.8666667938232px;">doesn't</span><span style="font-family: inherit;"><span style="line-height: 14.15pt;"> really reflect what happened during the year, as for the
first 8 months, up to the end of August coinciding with my final ultra-trail
race, the weekly average was 48.2 miles per week, and for the last four months
only 27.4 miles per week.</span></span></span><br />
<b style="font-family: inherit; line-height: 14.15pt;"><br /></b>
<b style="font-family: inherit; line-height: 14.15pt;">2014</b><span style="font-family: inherit; line-height: 14.15pt;"> - 231 runs, 134
rest days, total </span><b style="font-family: inherit; line-height: 14.15pt;">2147 miles</b><span style="font-family: inherit; line-height: 14.15pt;">, average of </span><b style="font-family: inherit; line-height: 14.15pt;">9.3 miles per run</b><br />
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<span style="font-family: inherit;">
2013 - 257 runs, 108 rest
days, total 2389 miles,
average of 9.3 miles per run<br />
2012 - 229 runs, 137 rest days, total 2115 miles, average of 9.2 miles per run<br />
2011 - 259 runs, 106 rest days, total 2217 miles, average of 8.6 miles per run<br />
2010 - 260 runs, 105 rest days, total 2276 miles, average of 8.8 miles per run<br />
2009 - 195 runs, 170 rest days, total 1783 miles, average of 9.1 miles per run<br />
2008 - 199 runs, 167 rest days, total 1806 miles, average of 9.1 miles per run.</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">Interestingly, although my average miles per run has stayed pretty consistent over the last seven years, very seldom do I ever do a nine mile run. Typically it is around 5 - 8 miles, a regular 13 - 17 mile run each week, with a few occasional longer runs of 24+ miles. And of course the seven races of marathon or ultra length.</span></div>
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<span style="font-family: inherit;"><br />This mileage of 2147 miles was 242 miles less than 2013, but was my 8th highest
running mileage year from my 37 years of running, since I started training in
1978. Looking at the graph below one can see that my last five years of running is probably my most consistent period of running, although not quite matching my highest mileage years from 1980 - 1984. Actually I have just added up the mileage for each five year period and my last five years is more than the early eighties, at 11,144 versus 10981.</span></div>
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At the start of 2014 I mapped out my racing year, and as with each of my racing years since getting back into more frequent racing in 2007 I had planned for seven races. Why seven? Well it was a number I accidentally stumbled on during 2007, 2008 and 2009. And since these years went really well I decided that I would stick with seven races each year.<br />
<br />
For each of my races during 2014, (in fact every race since 2010) I have written a blog post reflecting on the race, what went well, what I learnt etc, So rather than going into detail here, I will try to briefly summarise the year as a whole.<br />
<br />
Interestingly when I planned my races for 2014 I knew that this would be my last year of ultra-trail racing before I take a two year break. (Explanation of why a two year break detailed below.) I therefore wanted it to be a good year to finish on, and so set a pretty ambitious schedule, consisting of two target races, both of 100 miles, these being the Centurion Running South Downs Way 100 miler, and the Ultra Trail Mont Blanc. Having started UTMB twice before, with a 22nd place in 2009, and a DNF in 2011, the idea of finishing this section of my endurance racing journey with such an awesome race was really appealing. Unfortunately things don't always go to plan, and UTMB 2014 was another DNF. Yes, very disappointing, but things happen for a reason, so I 'got over it' although watching the UTMB DVD the other month did reignite the frustration!<br />
<br />
So in terms of my races in 2014, I ended up doing seven races. Not the original seven races that were planned as I missed the South Downs Way 50 mile race in April due to a tumble I took whilst racing the Steyning Stinger Trail Marathon in March which for a few weeks caused a few problems.<br />
<br />
Yes, my racing year didn't really start off well. My first ever DNF in a trail marathon (from 31 starts) at the Steyning Stinger, then a Did Not Start at the SDW50, followed by a very 'below par' performance at the 61 mile Fellsman. Following the Fellsman I needed to get things back on track, so I quickly slotted in the Stroud Trail Marathon in May and finally felt like I had run well for a close 2nd place.<br />
<br />
Now the SDW100 was taking place in 'my backyard' of Sussex. Strangely I therefore felt that I 'deserved' to win the event. Now those of you that have read my blog will know that I have written quite a bit about getting ones race goal 'right' in order to perform well. But here I was, in my 37th year of endurance running still making mistakes! Anyway after a quickish start, I was soundly beaten by a really top class performance by winner Mark Perkins, and I ended up finishing in a disappointing 5th place.<br />
<br />
I spent quite a bit of time reflecting on my SDW100 performance and I concluded that if I could just sort out my mind then although I didn't feel that I would be competitive for a win at the British Ultra Trail Championships taking place in conjunction with the Montane Lakeland 50, I could produce a performance that I would be happy with, which could result in a top five finish. Come race day, I did get my mind 'right' for the majority of the race, but still there was a sense of disappointment as I felt that I had let 3rd position slip away, as I dropped into 4th place at around the 42 mile mark. Overall though, I was pleased with how I had run.<br />
<br />
As mentioned above, my sixth race of the year was a DNF at UTMB. Although I still had my local Beachy Head Marathon race eight weeks later, racing it for the 13th consecutive year, I was pretty well 'raced out' and so simply ran for the pure joy of running rather than for any specific training purpose, and in training, well not really training rather within the pleasure of running I actually didn't do any runs longer than 8 miles. But with a massive running base I managed to run quite well and so I was pleased with my race, running quicker than my 2012 and 2013 Beachy Head Marathon times.<br />
<br />
So, for a change the above is a rather brief review of the previous year. Now I want to try to explain why I am having a two year break from ultra-trail racing.<br />
<br />
During the five years existence of my UltraStu blog the incentive for writing the posts have all been about reflecting and learning, in order to improve for my next race. With no races in the near future planned there isn't really a need to write a blog post. However, I am aware that over the last five years I have attracted a reasonable following. The counter I inserted on the blog page shows over 113,000 visits, although the official figures for my blog actually totals 236,834 page views. So this blog post is I guess for those viewers who have followed me over the years. Hopefully my explanation that follows will make some sense.<br />
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I first got into running way back in the seventies. There is background on how I got into running in both my <a href="http://ultrastu.blogspot.co.uk/2012/12/review-of-2012-well-not-quite-first.html" target="_blank">1978 - 1982 Review post</a> and my <a href="http://ultrastu.blogspot.co.uk/2010/04/marathon-number-1-fletcher-marathon.html" target="_blank">First Marathon post</a>. Although probably prior to starting recording my training on the 1st January 1978, which coincided with my 15th birthday, my venture into running probably started four years earlier, January 1974, watching Dick Tayler win the 10,000 metres at the 1974 Commonwealth Games, beating the Commonwealth's best runners, including current World record holder David Bedford.<br />
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Dick Tayler Winning Commonwealth Gold</div>
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Watching Dick Tayler win on our black and white TV, (Click <a href="https://www.youtube.com/watch?v=rtzVgNEBMFo&feature=youtu.be" target="_blank">HERE</a> for a video clip on YouTube) being an 'underdog' and beating all of the favoured runners, initiated a dream of wanting to run for my country. But not being 'talented' at sport, I think that pretty well from the moment of being inspired by Dick Tayler's amazing accomplishment, I accepted that running for New Zealand would more than likely just be a dream. I felt that in reality it just wasn't possible for a small untalented boy from Naenae, my home village!</div>
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So as I got into my running, rather than dreaming about being a champion, I simply focused on what I could achieve. So the aim was simply to run quicker than I had previously run. Yes, setting PBs (Personal Best times) was the goal, and the great thing when you are young is that as you mature, you get stronger, faster, so each year the PBs kept coming, so overall there was satisfaction with the running.</div>
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At first glance the above approach looks good. Focus on your own goals. Control the controllables. You can't alter how fast others run, so don't worry about them, Challenge yourself against yourself. All appears sound, except that ones running performance is SO MUCH AFFECTED BY ONES SELF BELIEF! Aiming to only go that little bit better than your previous best can be very limiting, as the rate of improvement can be very slow, and your goals can be so much less than perhaps you are really capable of achieving. But I didn't discover this until over 30 years later! </div>
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So as I progressed through many years of endurance sport, mainly running but also including multisport (kayak triathlon), road cycling, triathlon and Ironman, although I really enjoyed the endurance training and racing, when it actually came to the race results, overall I guess I was pleased with my performances, as for many, many years I continued to improve, and thus set PBs. But there was always the underlying disappointment of not really being very good! But I always concluded that I couldn't really help that, as I just wasn't talented!</div>
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Talent? Yes, the key ingredient to success. But what is it? What is talent? Well I'm sure there are loads of books, and loads of clever people that have defined what it is, but over my last seven years of ultra-trail racing I have given the concept of talent considerable thought. Maybe a coincidence, but probably not. But as I developed a clearer understanding of what talent meant to me, my running performance significantly improved. Which was quite unreal, considering I was at an age (45 years old) when in 2008 I started ultra-trail running, where it is well accepted that ones physical performance is well past it's prime.</div>
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<span style="font-family: inherit;"><span style="text-indent: -0.38in; vertical-align: baseline;">I see being talented as possessing the </span><span style="font-weight: bold; text-indent: -0.38in; vertical-align: baseline;">THREE</span><span style="text-indent: -0.38in; vertical-align: baseline;"> necessary components to be a CHAMPION!</span></span></div>
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<span style="font-family: inherit; text-indent: -0.38in; vertical-align: baseline;"> (</span><span style="font-family: inherit; text-indent: -0.38in; vertical-align: baseline;">i</span><span style="font-family: inherit; text-indent: -0.38in; vertical-align: baseline;">) The Absolute Desire to be THE Best</span></div>
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<span style="vertical-align: baseline;"><span style="font-family: inherit;"> (ii) The Total Commitment to Prepare Fully</span></span></div>
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<span style="vertical-align: baseline;"><span style="font-family: inherit;"> (iii) The Unquestionable Belief in Oneself</span></span></div>
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<span style="text-indent: -36.4799995422363px; vertical-align: baseline;">All </span><span style="font-weight: bold; text-indent: -36.4799995422363px; vertical-align: baseline;">THREE</span><span style="text-indent: -36.4799995422363px; vertical-align: baseline;"> are required in order to MAXIMISE PERFORMANCE.</span></div>
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<span style="text-indent: -36.4799995422363px;">So at the age of 45+ I finally realised that talent may in fact not be something that you are born with. It is more to do with how you think! So I asked myself "</span><span style="text-indent: -36.4799995422363px; vertical-align: baseline;">How many of the three necessary components did </span><span style="font-weight: bold; text-indent: -36.4799995422363px; vertical-align: baseline;">I</span><span style="text-indent: -36.4799995422363px; vertical-align: baseline;"> possess?"</span></div>
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The answers:</div>
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(i) I didn't really have the absolute desire. Running wasn't the ONLY thing in my life. It didn't mean EVERYTHING to me to perform to my absolute best!</div>
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(ii) I wasn't totally committed. In fact I was the opposite, a lazy trainer!</div>
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(iii) My belief was set at a level at which I felt I had some chances of succeeding at. I believed if everything went well I could achieve the level I set myself. The only problem was that the level I set was limiting me!</div>
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In some ways I guess I was fortunate that back in 2008, the year I ventured into ultra-trail running, my understanding of talent was still heavily based on the 'born with it' concept. And for as long as I could remember, the longer the duration of the race, the better I performed. Hence I deduced that I must therefore have talent at ultra distance events. So simply due to this raised self belief, I had raised expectations in how I would performed within an ultra race. And with these raised expectations of finishing towards the front of the field, all of a sudden I started winning.</div>
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It felt good winning. But not only that, I was winning easily, which further raised <b>my belief </b>that perhaps I was good at this ultra-trail racing. So finally, I had one of the three necessary attributes. What about the other two? In terms of commitment, the fatigue I encountered during the latter part of ultra-trail races intrigued me. It was different to the fatigue of marathon running or shorter distance races, i.e. which tended to be leg and lung dominated. No this fatigue was different. It was as if my mind was fatiguing, which resulted in being unable to maintain the 'drive' to run fast. I therefore spent vast amounts of time considering what fatigue in ultra-trail running was, and how best to train to reduce this fatigue. And fortunately, maybe influenced by my 'lazy trainer' trait, but I concluded that in order to further improve I needed to train my mind, not my body. </div>
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So I decided that I would really commit to training, although I had already increased my commitment to training, i.e. increasing the amount of time committed to non-physical training with all of the reading and thinking I had been doing. So although I was still only running around 40 miles per week, the amount of time I was spending, reading around aspects of fatigue, simply thinking about ultra-trail performance and it's determinants, and with a massive increase in time fully preparing for ultra-trail races though appropriate goal setting and extensive visualisations, I considered myself more as a 100 mile per week runner. I felt I was now as committed as other elite runner! Yes, I started to consider myself as an elite runner! Probably the best post that discusses my non-physical training is my 2013 Montane Lakeland 100 <a href="http://ultrastu.blogspot.co.uk/2013/08/montane-lakeland-100-full-race-report.html" target="_blank">race post</a>.</div>
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What about the desire? Now this is really interesting. At first, although I had a raised expectation of finishing near the front of the field in ultra-trail races, I think one of the attractions of ultra-trail running was that I could continue to achieve with my racing, as every race was on a different course, so it wasn't possible to compare finish times. This really appealed as my marathon PB of 2:29 set way back in 1995 was going to take a huge effort to beat, and something I wasn't really confident of achieving. In trail running, the focus was more on the actual 'journey', i.e. the enjoyment of the experience of running the race, during the actual race, as a result of running fast, and of running over awesome trails, with amazing scenery. I found this hugely more enjoyable than the road racing 'destination' focus, where the enjoyment is typically experienced following the race, as a consequence of ones finish time. So I think to start with the desire was all about the journey enjoyment.</div>
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But then as I continued to improve, as a consequence of both my physical and non-physical training, I sensed that there was a real opportunity to come to terms with the underlying disappointment that had been been hiding away since probably 1974. Could I actually be really good, a high quality runner, a champion, a winner! I remember at the start of 2010, after two years of ultra-trail racing, which had included winning 5 out of the 7 UK ultra-trail races I had entered, and also finishing only 15 minutes behind the legend Scott Jurek at the 2009 UTMB, that I finally had the desire to win. The goal for 2010 was to win the Runfurther National Series which attracted quite a bit of attention within the rapidly expanding ultra-trail running community. In the past, having a goal of being a National Champion would have been totally impossible for me. But now, not only did I have this as my goal, but I strongly believed that I was totally capable of achieving it. And combined with the increased commitment of the equivalent of 100 miles a week, 36 years after watching Dick Tayler win, I had become talented! Check out my <a href="http://ultrastu.blogspot.co.uk/2010/09/pumlumon-challenge-importance-of.html" target="_blank">Pumlumon pos</a>t which really illustrates my desire to be a champion!</div>
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With this UltraStu blog commencing with blog post <a href="http://ultrastu.blogspot.co.uk/2010/03/post-number-one.html" target="_blank">number one</a> on the 25th March 2010, following my first race of 2010, my overall journey as a 'talented' ultra-trail runner can be followed as it is detailed to some length within the 137 posts to date (including this one)! Interestingly I signed off my very first blog post with the following quote: </div>
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">"For years I had assumed that my failure to run better was down to a combination of injuries and not training hard enough; but I started to wonder if it was my own self-image that was holding me back." </span><span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">Charlie Spedding (2010), page 75. From Last to First. CS Books: Newcastle-upon-Tyne.</span></div>
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During these five years of trail racing there have been many, many highs, as well as some disappointments. And I guess it was reflecting upon the tremendous commitment it took to win the Montane Lakeland 100 in July 2013 for the second time, that I realised that I couldn't maintain this level of commitment for much longer. In terms of the commitment, it wasn't the physical training that was 'draining', but it was the non-physical training. Some people would probable refer to it as 'psyching up' for the competition, but it was much more than this. Yes, it did involve getting ones race goals clearly and appropriately defined, but then it also involved extensive visualisations. I haven't recently listened to the British Trail Running podcast where I was interviewed by Tim Bateson, but I do recall talking about my visualisations within the interview. So if you want to discover more about my approach, click <a href="https://itunes.apple.com/gb/podcast/british-trail-running-podcast/id629875066?mt=2" target="_blank">HERE</a> and then open episode 8 (September 2013) and my interview starts at around one hour nine minutes into the podcast.</div>
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Over the last seven years, I have been interviewed on a number of occasions by different people. I can't recall what I talked about in each interview, but the links are available below:</div>
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November 2009 - Interviewed by Julia Armstrong for The Bare Truth podcast, mainly about my 2009 UTMB run including the focus on enjoyment, click <a href="https://itunes.apple.com/gb/podcast/the-bare-truth/id301310523?mt=2" target="_blank">HERE</a> and my interview is number 100.</div>
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April 2013 - Interviewed by John Kynaston for the West Highland Way podcast, click <a href="http://westhighlandwayrace.org/podcasts/" target="_blank">HERE</a> and my interview is number 39.</div>
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August 2013 - Interviewed by Ian Corless for the Talk Ultra podcast, click <a href="http://www.marathontalk.com/talk_ultra/episode_41_kremer_clark_mills_whitehead.php" target="_blank">HERE</a> and my interview is episode 41.</div>
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August 2014 - Interviewed by Nicky Redl for her blog page, about my 2014 UTMB run, both before and after the race, click <a href="http://nickyredl.com/2014/11/30/runners-stuart-mills/" target="_blank">HERE</a>.</div>
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As mentioned above I haven't listened to the British Trail Running podcast for quite a while, and the same is for the other podcasts. But I do recall at the time I thought the interviews went quite well, with probably the Talk Ultra interview being the most 'tame', in that I don't really expand 'out of the box' that much. With Nicky's (I met Nicky in Chamonix, she ran and finished the CCC event) interview being only ten minutes long, I have just re-listened to it, and it briefly touches on my reasons for my planned break from ultra-trail racing.</div>
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As I started to explain before my podcast detour, I was finding that I was having to really increase the non-physical training in order to compensate for the decline that was happening with my physiology. And over the last two or three years, even though I was still improving as an ultra-trail runner, I knew that this was due to my continued learning and developing of the mental aspects. My actual physiology was declining, and this was probably best illustrated with the slowing of my Beachy Head Marathon finish times. Whereas between 2002 and 2007 I finished under three hours on four occasions. My last three year's finish times were 3:10, 3:12, 3:09. And as highlighted within Nicky's interview I was beginning to find it difficult to be happy with my race performances. Even though I was still performing at a high level, it wasn't matching the heights that I had gained, with probably my 15th place finish at the 2011 IAU World Ultra-Trail Championships being the real pinnacle of my racing.</div>
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So towards the end of 2013 I made the decision that I would try to 'hang in there' for just one more year. To try to continue with the massive commitment in order to still perform and try through increased learning to counter the declining physiology. And as reviewed above, my 2014 racing didn't quite match previous years. Illustrated not only by my lower finish places, but also in terms of how I felt I had performed, which often resulted in me concluding, a disappointing race!</div>
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I started this post with the statistic that I ran on 231 days during 2014. Only 7 of these days were races. So in reality, although I really enjoy the challenge of racing, of really trying to achieve my utmost best during the race, I actually get the MOST enjoyment from actually just running. Just going out and running across the fields at a gentle relaxed pace, either on my own or with others. This is what I am doing pretty well on the majority of the other 224 non race days. So although I am not planning to race any ultra-trail races for two years, I still intend to continue running, and checking out my training, actually I should really call this running, as I'm not really training for anything at the moment, for the first two months of 2015, I have run a total of 309 miles, at an average of 38.6 miles per week. So quite similar to my 2014 weekly average. Yes, I have run close to 45,000 miles over the last 37 years because I simply love running, and with the racing just being an extra bonus. At the end of the day I AM A RUNNER!</div>
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Within Nicky's interview I mention my planned return to Ironman. Yes, this is still the case, with the plan to race the 2016 Lanzarote Ironman in May next year. Which will be the 25th anniversary race. Which will be quite special for me considering that I was one of only 116 finishers of the very first Lanzarote Ironman. Last year there were over 2000 finishers! And with the race still around 15 months away, there is no real urgency to specifically train for the race, hence why I don't feel I am actually training at the moment.</div>
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Although I have put on hold my own competitive goals, for the last 18 months I have been coaching around 10 athletes, and I am gaining great satisfaction is seeing my athletes improve and achieve their competitive goals. Some are making HUGE gains, although for some others there improvement isn't so extreme. But the most satisfying aspect is that I am able to share what I have discovered through my 37 years of endurance sport. And so my coaching considers not just the physical preparation (which does involve more than just gentle relaxed running, and even has quick key sessions at the core of the physical training for my athletes), but as you would expect from my blog post emphasis, there is also an emphasis on the non-physical preparation. </div>
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Probably the best illustration of how simply adjusting ones thought processes can change performance is with one of my athletes that I used to refer to within my notes (not expressed directly to him) as my Mr 50 percentile man! Before we started working together, and for the first one or two races, no matter how many runners were in the race, he would finish pretty well exactly mid field. He had decided that this was his level. He set this as his goal, he would in most races achieve this goal, so everything was good. Job done, satisfied! However, I guess perhaps just like me, deep down there was that underlying sense that perhaps he wasn't really achieving his best. The level he set himself was perhaps too low. But he didn't really know how to change things, hence he approached me. After working with him for over a year now, it is very pleasing to see him now not only having changed his goal to the tenth percentile of the field, but he believes this goal is realistic, and not surprisingly, he is now achieving or only slightly missing this new mega enhanced performance level. So although not racing myself, I am still getting plenty of enjoyment from following my athletes and their racing.</div>
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Finally to finish off this post, which could well be the last post for a wee while. But you never know, I do have a Half Ironman planned for June, so look out for a triathlon related post around then. However, in addition to my run coaching, I am also race director for the Weald Challenge Trail Races that take place in May, which were really well received last year, the first year they took place. And for 2015, I am also race director for a new event in September titled the High Weald Challenge Trail Races Both events consist of a 50km ultra trail, a trail marathon, and a trail half marathon. Entries for the Weald Challenge are already at over 300, so it is likely that the 500 entry limit will be reached, which is great to see, and really pleasing considering the massive time and effort it takes to put on the event. Check out the race website <a href="http://www.trailrunningsussex.co.uk/" target="_blank">http://www.trailrunningsussex.co.uk/</a> for race details. </div>
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So as I sign off, I wish you all the very best with your running. Maybe I may see you out on the trails if you are running within East Sussex, or maybe down at one of my races. If so, please say hello and let me know that you are an UltraStu blog reader. It is nice to meet those of you out there who do read my 'mutterings'! Until the next mutterings, <b>"Enjoy the Running"</b>.</div>
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Stuart</div>
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PS I wanted to sign off with an awesome signing off quote but I thought maybe best to simply copy and paste many of the quotes from my five years of blogging. </div>
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So first, signing off quotes from others in the order they appeared, so starting with 2010.</div>
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">"You've got to believe in what it is you are trying to achieve. Without that belief you've little chance of accomplishing anything of worth." Steve Black, 2008. Page 29: Jonny Wilkinson, Tackling Life - Striving for Perfection. Headline Publishing: London.</span></div>
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">"If you keep focusing on the problem, it will surely happen. My strategy is to look at the goal, and enhance the positive things that will lead to success." Steve Gurney (2008) p198 Lucky Legs - What I've Learned About Winning and Losing. Auckland: Random House.</span></div>
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">"Change my vocabulary. Aim for perfection. Know what I want, why I want it, and how much I want it. Use my imagination. Try to feel fantastic, and think like a caterpillar." Charlie Spedding (2010) p86.</span></div>
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">"There was a time, not so long ago, when we really did know everything about human physiology. After all, it was all so very simple. ...... But the more compelling challenge for the traditional model (of fatigue) is that it simply cannot explain the obvious." Tim Noakes (2007) From the foreword for the book:Brain Training for Runners, by Matt Fitzgerald. </span></div>
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">"The way we perform is the result of the way we see ourselves. To alter our performance we need to alter or change ourselves and it is that changing that's difficult." Gary Elliot (1983).</span></div>
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<span class="Apple-style-span" style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">"It's journeys that bring us happiness, not the destination." </span><span class="Apple-style-span" style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Dan Millman, from the movie Peaceful Warrior.</span></div>
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">"As anyone who has raced an endurance event knows, especially one as demanding as a mountain 100-miler, there is a very strong connection between the performance of the mind and the performance of the body. A huge part of being successful in completing these events is an understanding of what lies in front of you. Your mind prepares your body, and your body delivers an output that is sustainable for the mileage and elevation change that remains. If the mind is checked out, the body follows. ... When I finally did make it up to the pass .... I had lost the mental fortitude to keep my legs from seizing up and the decision to drop was an easy one." Nick Clark, 2011.</span></div>
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“The medals do not necessarily go to the fastest, strongest and fittest, but to the one with not only high emotional-mental intensity, but also the ability to focus it into performance.”</blockquote>
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“The lead pack dwindled and swelled and dwindled again, as runners wrestled with their limitations and sorted themselves into the positions befitting of their mindsets.” <span style="font-size: 14.8500003814697px; line-height: 20.7900009155273px;">Lorraine Moller, New Zealand Marathon Runner, Bronze Medallist 1992 Barcelona Olympic Marathon, from her autobiography “On the Wings of Mercury – The Lorraine Moller Story”, Longacre Press, 2007.</span><span style="font-size: 14.8500003814697px; line-height: 20.7900009155273px;"> </span></blockquote>
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">“A large amount of what we achieve is governed by our mental state and how we see ourselves. (It is) a lot about opening the mind to what might be possible when we throw away the self imposed limitations of our mind.” Tom Williams, 2011.</span></div>
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<span style="background-color: white; font-family: Calibri; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">"The mind game that takes place before the starting gun ever fires is really the critical point of a race.</span><span style="background-color: white; font-family: Calibri; font-size: 14.8500003814697px; line-height: 20.7900009155273px;"> </span><span style="background-color: white; font-family: Calibri; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">It's when you have that good angel on one shoulder and a bad angel on the other.</span><span style="background-color: white; font-family: Calibri; font-size: 14.8500003814697px; line-height: 20.7900009155273px;"> </span><span style="background-color: white; font-family: Calibri; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">One is saying "You can do it, mate!"</span><span style="background-color: white; font-family: Calibri; font-size: 14.8500003814697px; line-height: 20.7900009155273px;"> </span><span style="background-color: white; font-family: Calibri; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">The other is whispering, "Why are you here? You can't win!"</span><span style="background-color: white; font-family: Calibri; font-size: 14.8500003814697px; line-height: 20.7900009155273px;"> </span><span style="background-color: white; font-family: Calibri; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">The angel you decide to listen to will determine whether you are competitive or an also-ran.</span><span style="background-color: white; font-family: Calibri; font-size: 14.8500003814697px; line-height: 20.7900009155273px;"> </span><span style="background-color: white; font-family: Calibri; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">There's always a voice in everyone's head saying "You haven't done the work, mate.</span><span style="background-color: white; font-family: Calibri; font-size: 14.8500003814697px; line-height: 20.7900009155273px;"> </span><span style="background-color: white; font-family: Calibri; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">You know that track session you missed? It's coming back to get you on this hill."</span><span style="background-color: white; font-family: Calibri; font-size: 14.8500003814697px; line-height: 20.7900009155273px;"> </span><span style="background-color: white; font-family: Calibri; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">That's what holds you back.</span><span style="background-color: white; font-family: Calibri; font-size: 14.8500003814697px; line-height: 20.7900009155273px;"> </span><span style="background-color: white; font-family: Calibri; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">Each race is a new war against the evil angel! Mastering your own self doubts is the battle!" </span><span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">Chris McCormack - Awesome Australian Triathlete/Ironman - from his 2011 book titled "I'm Here to Win"</span><span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;"> </span></div>
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<span style="background-color: white; color: #1f497d; font-family: Calibri; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">“Remaining positive really is one of the most precious faculties for any athlete. That, and an ability to stay focused and disciplined. Develop a mind bank of positive images and thoughts – family, friends, previous successes, favourite places, a big plate of chips. You need to build it up as you would any collection, but soon you will have a range of thoughts to flick through when next your body and soul are screaming out for relief”.</span><span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">Chrissie Wellington, from her book titled "A Life Without Limits".</span></div>
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">"Pain is little more than a conversation between your body and your brain, this is another reason why a fit mind is so important. The brain is programmed to protest us, and that can mean imposing limits on what it thinks we can or should do. Constantly push at these limits, because the brain can be way too cautious." Chrissy Wellington, (201), page 142, A Life Without Limits - A World Champions Journey.</span></div>
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<strong style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">"If there's a problem, there's a solution, and positive thinking is the only way to find it. The trick is to think outside of the narrow, traditional wisdom of the sport and look for answers anywhere without prejudice."</strong><span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;"> Page 212, I'm Here to Win, Chris McCormack, 2011.</span></div>
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">"Training is just that, (the ability to tune in), and it is during this period you need to build your confidence and physical ability. This is the time to build mental strength and grow and in that respect I agree 100% with your model. Once this is achieved you have the physical and mental tools to perform on race day but you also need to have these set to auto so that you can trust without thought. I see it like the auto neuro response that makes your heart beat - you don't give it thought you just trust it will happen. The secret, in my view, is on race day to be able to forget everything (trust the heart will beat) but tuning into the environment that nature throws your way and flow with it and thus enjoy it (vital).</span></div>
<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">I believe we can all 'mentally horde' without realising it and maybe all this preparation is taking away from what matters. Maybe we can forget to trust and not separate training from the joy of racing.</span><br />
<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">Training = build the physical off the mental.</span><br />
<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">Race Day = Trust and enjoy." A</span><span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;"> comment left on my blog by Tom back in September 2011 following my UTMB DNF:</span><br />
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">"In ultras it's really more about the mental component than anything else" Scott Jurek, 2013,speaking in the Lake District</span></div>
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 21px;">When I am running and something does not quite go going according to plan - ...... - I just ask myself: "What would a zebra do?" James Adams, 2014 Like The Wind Magazine</span></div>
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"The naysayer's doubts were whispers compared to the screaming within my head. Did you train too hard? Did you train enough? Can you really run 100 miles on just plants? Did you go out too fast, too early? Are you doomed? But - and this is what I had learned - the screaming in my head could be reduced to faint hissing. All I had to do was remember why I was here, what I wanted - how bad I had wanted it." <span style="font-size: 14.8500003814697px; line-height: 20.7900009155273px; text-align: right;">Scott Jurek, 2012, Eat and Run, page 94.</span></div>
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<span style="font-size: 14.8500003814697px; line-height: 20.7900009155273px;">"You can either live the safe route that many others have done and continue to do, or you can take that leap of faith: jump off the cliff that can send you into a World that is unpredictable, extremely challenging, and altogether unsupported by those who see risk as a negative. Do that and you can truly live the life that you were put here to live". Mark Allen, Six Times Hawaii Ironman Champion. From the book titled I'm Here to Win, by Chris McCormack, 2011.</span></div>
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<span style="font-size: 14.8500003814697px; line-height: 20.7900009155273px;">And now, signing off quotes from me, with the first that really kicked off my blogging!:</span></div>
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<strong style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">"Run as fast as you can, while you can!"</strong><span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;"> Stuart Mills (2010)</span></div>
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;"> "Enjoy the experience of running, try to 'live in the now' as you run, as what you engage in while you run will be a lasting memory to re-live, to re-enjoy, and to provide an opportunity to get to know your true inner self, if you allow it". Stuart Mills (2010)</span></div>
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">"Ultra Trail Running is significantly enhanced through maintaining a 'positive state of being' as one remains 'within the now', experiencing the overwhelming joy of running within the surrounding natural beauty". Stuart Mills, 2010.</span></div>
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">"Ultra Trail Running is significantly enhanced through maintaining a 'positive state of being' as one remains 'within the now', experiencing the overwhelming joy of running within the surrounding natural beauty". Stuart Mills, 2010.</span></div>
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">"Focus on enjoying every moment, staying confident in that your preparation has been sufficient for the realistic goal you have set yourself, and feel assured that the fast, but comfortable pace you have started at, is correct. Listen to your own 'deep and inner beliefs', and ignore the comments, views and actions of others if they are in conflict with your well thought out and planned strategies. " Stuart Mills (2010)</span></div>
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">"Never assume the majority view is correct. Always question, consider the evidence, and come to your own conclusions. Don't be afraid to differ!" Stuart Mills, 2010.</span></div>
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">"Remember race preparation should focus predominantly on the mental preparation leading up to race day. Develop the confidence and self belief, to match your carefully planned goals for the race. Ensure the positivity is in abundance, and the success, however YOU define success, will eventuate." Stuart Mills, 2010.</span></div>
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">"Running means different things to different people. Ensure you know what running means to you. And as you run, knowing why you run, whether for the relaxation, the peacefulness, the scenery, the challenges, the friendships, the competitiveness, or in my case, for them all!, may you get much enjoyment and satisfaction as you run through your journey!" Stuart Mills, (2010).</span></div>
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">"The real improvements in ultra trail running performance occur not directly as a result from the physical preparation, but largely as a result from the </span><strong style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">overall</strong><span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;"> preparation. This overall preparation involves implementing the lessons learnt from the very thorough reflection of previous ultra trail races. In order to effectively prepare, one has to effectively reflect!" Stuart Mills, 2011</span></div>
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">"Too often it is easy to accept that one's ability is lacking, and to be comfortable with what 'cards one has been dealt'. However, 'the hand you end up with' is totally within one's own control, and is largely determined by the ability to question, to reflect, but most of all to persevere and to look deeply within at oneself, to develop the confidence, to possess the self belief, that more can be achieved, to extend oneself beyond the norm!" Stuart Mills, 2011</span></div>
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">“Often it is too easy to accept a less than satisfying performance due to an acceptance that physically you are not capable of better, however, as soon as there is the realisation that simply the way you think and respond to the challenges that you encounter during the race can alter one’s performance, one is capable of achieving so much more!” Stuart Mills, 2011.</span></div>
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">"Yes, within our minds, it is our self expectations that essentially determine the limits to what we are capable of achieving. However, the mind does not have total control, and the secret of maximising performance is in enhancing the harmony between the body and mind." Stuart Mills, 2012</span></div>
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">“One of the great joys of endurance running, specifically ultra trail running, is that one never stops learning. There is always the opportunity to experiment with different approaches to training, racing or nutrition, in order to continually challenge oneself.” Stuart Mills, 2013.</span></div>
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px;">"One must always remain open to continued learning, even if it may mean that you have to accept that perhaps your ideas and beliefs require changing. The process of learning is an enjoyable and never ending pathway, which simply requires thoughtful navigation." Stuart Mills, 2013.</span></div>
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">"The importance of race goals can not be underestimated. A well constructed race goal can support you in your hour of need, whilst in the midst of a race, when you need that ammunition to fight back the slowing down arguments within your head. Yes, a poorly formulated race goal, can play a major role in constructing a poor race performance. Get the race goal right, and the performance you desire will more likely eventuate". Stuart Mills, 2013.</span></div>
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">"Enjoyment from racing can result from a pleasing performance, but perhaps the satisfaction gained is possibly largely a result of a greater understanding of what it is within ourselves that enables us to firstly to challenge ourselves, but then to raise up, as one strives to meet these demanding expectations." Stuart Mills, 2013.</span></div>
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<span style="background-color: white; font-family: Calibri; font-size: 14.8500003814697px; line-height: 20.7900009155273px;"> "Everything tends to happen for a reason. The key is to be open and questioning enough, with a positive outlook, to identify the purpose of what at first may be a disappointing outcome. Or simply, search for the sunshine behind the cloud"! Stuart Mills, 2014.</span></div>
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">"Challenging oneself is the first important step. The journey continues with the commitment in order to be fully prepared, and then the joy and excitement of the experience follows. The sense of accomplishment is a totally personal issue, and only oneself can establish the measure of success in relation to one's own wants and needs." Stuart Mills, 2014</span></div>
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.8500003814697px; line-height: 20.7900009155273px;">"Enjoy the Running" Stuart Mills, 2015</span></div>
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UltraStuhttp://www.blogger.com/profile/16637489358497153536noreply@blogger.com1tag:blogger.com,1999:blog-9115955661375211752.post-41160460719226227962014-10-26T18:36:00.001+00:002014-10-29T15:19:06.179+00:00Beachy Head Marathon Quick Update - And Some Other BitsHi,<br />
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Yesterday I did my first race since my disappointing DNF at UTMB. It was the Beachy Head Marathon, which I was racing for the 13th consecutive year. Over the last few years my finish times have got slower, and my finish places have got lower, as illustrated with the following data: <span style="font-family: Calibri, sans-serif; font-size: 11pt;">2010 3:02:25 (1st), 2011 3:02:55 (2nd), 2012 3:10:39 (2nd), 2013 3:12:23 (5th).</span><br />
<span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> </span>Well I am pleased that yesterday I stopped the 'downhill' trend with my finish time being 3:09:37, nearly three minutes quicker than 2013, however, my finish place dropped one further place to 6th. Although 3:09 is still quite some way from my personal best time of 2:57:20 when I finished in 2nd place back in 2007, overall I felt I ran quite well yesterday, with the pre-race goal of "running relaxed and not fighting" pretty well being achieved until the last climb up Beachy Head at around 24 miles.<br />
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Climbing Out of Jevington At Around 4 Miles (Photo courtesy of <span style="color: blue; font-family: Arial; font-size: x-small;"><span style="color: black;">SussexSportPhotography.com</span><span style="color: black;">)</span></span></div>
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Descending Down to Alfriston At Around 8 Miles (Photo courtesy of <span style="color: blue; font-family: Arial; font-size: x-small;"><span style="color: black;">SussexSportPhotography.</span><span style="color: black;">com)</span></span></div>
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Approaching Birling Gap At Around 22 Miles</div>
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Running Relaxed After 23 Miles</div>
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Passing Belle Tout Lighthouse Approaching 24 Miles</div>
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Commencing "The Fight" - The Start of the Last Climb - Beachy Head</div>
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Nearing the Top of Beachy Head (Photo courtesy of <span style="color: blue; font-family: Arial; font-size: x-small;"><span style="color: black;">SussexSportPhotography.</span><span style="color: black;">com)</span></span></div>
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Maintaining the Intensity During the Final Half Mile to the Finish at Eastbourne (Photo courtesy Ian Davis)</div>
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The plan is for a brief Beachy Head Marathon race report to be included within a seven year review of my trail marathon and ultra-trail racing blog post, maybe next week. However, it could be the following week, as at the moment I am busy with two other projects:<br />
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<b>(1) Weald Challenge Trail Races.</b> Yes, I have just opened entries for the 2015 Weald Challenge Trail Races, consisting of a Trail Half Marathon, Trail Marathon, and a 50km Ultra Trail. The event takes place on Sunday 24th May 2015 within East Sussex. The inaugural race this year was very well received, so if you are looking for a scenic but challenging race around the end of May next year, check out the race website for details and entries. <a href="http://www.trailrunningsussex.co.uk/trailraces.html" target="_blank">http://www.trailrunningsussex.co.uk/trailraces.html</a><br />
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<b>(2) Like The Wind Pop-Up Gallery</b>. Many of you are probably aware of the Pop-Up Gallery due to take place in London this coming week. The event is being put on by the Like The Wind Magazine, and involves some really interesting talks, movie screenings, workshops, etc. spread throughout the week. The list of presenters is really impressive and to name just a few include Steve Way, Charlie Spedding, Veronique Marot, Sebastien Chaigneau, Robbie Britton, Jez Bragg, Ian Corless, Holly Rush, and yes, tagged onto the end of this impressive list, yours truly Stuart Mills!<br />
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Next Sunday, 2nd November the plan is to do a 10 - 11 mile run commencing around 10:15 am, to be then followed by my talk where I reflect on my last seven years of trail racing, highlighting what I have learnt and what training principles enabled me to achieve the level of performance I reached. Amended details, including the run before, are currently being updated on the Pop-Up website.<br />
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Go to the following website <a href="http://www.likethewindmagazine.com/popup/" target="_blank">http://www.likethewindmagazine.com/popup/</a> to view the full Like The Wind Pop-Up Gallery schedule and to book tickets. Some events have already sold out, so best you check out the website pretty soon.<br />
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I'm looking forward to the events I am planning to attend, with I guess listening to Steve Way topping my list. Hopefully I will catch up with a few of you during the week.<br />
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This was meant to be a quick update. So to keep it quick, no sign-off quote.<br />
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Speak soon,<br />
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StuartUltraStuhttp://www.blogger.com/profile/16637489358497153536noreply@blogger.com2tag:blogger.com,1999:blog-9115955661375211752.post-3121719717121353462014-09-05T21:41:00.001+01:002014-09-05T21:41:59.646+01:00Ultra Trail Mont Blanc Race Report - No Obvious Major Mistakes, Just Disappointment!Hi,<br />
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For the last six years I have been racing trail ultras. And for the last four years I have been writing race reports here on UltraStu. Well tonight's UTMB race report will be my last ultra trail race report for a while, as I am having a break from ultra trail racing.<br />
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I have used my race reports as part of my TOTAL training, where I have spent much time analysing my race performances in order to learn and strive to improve. Over the last six years, I feel I have developed as an ultra trail runner, with some performances I consider being quite exceptional, whereas others have been at times disappointing. It is just a little unfortunately that my 28th and final ultra trail race during this period of my competitive endurance racing 'career' ended up being a Did Not Finish (DNF)! Tonight's race report should be a lot shorter than usual, as with there being no immediate upcoming ultra trail races, the need to learn to improve isn't so paramount. So here goes!<br />
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The 168km UTMB was my number one race for 2014, having previously raced it in 2009 where I finished in 22nd place in a time of 26:29:13, and in 2011 where I DNFed at Courmayeur after 78km. It is an amazing event, and having decided at the end of 2013 that 2014 would be my final year of ultra trail racing prior to a break, it seemed the ideal ultra trail race to finish on. (I will come back to my decision to have a break either at the end of this post, or in a separate blog post).<br />
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My racing during 2014 had been rather mixed. It started back in March at the Steyning Stinger Trail Marathon where I had my first ever DNF in a trail marathon after taking a fall in the mud resulting in a 'locking up' of my right leg. During my next race in April, the 61 mile Fellsman, I ran very poorly and finish in a disappointing 20th place. I quickly 'threw in' a trail marathon into my race schedule two weeks following the Fellsman to boost my confidence, which worked with a strong run at the Stroud Trail Marathon to finish in a close second place. The South Downs Way 100 miler in June followed with although a fifth place, finishing in a time of sixteen and a half hours, overall I wasn't happy with my performance. Fortunately, I managed to produce a pleasing run at the Montane Lakeland 50 at the end of July where I finished in fourth place in a very strong field with it being the British Ultra Trail Championships. So coming into UTMB I was expecting a strong showing.<br />
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Having DNFed at UTMB in 2011 mainly as a result of getting into a negative mental downward spiral, I was well aware of the need to get the non-physical preparation right. Establishing ones race goals I have particularly found difficult this year, and this I guess is part of the reason why I am having a break from ultra trail racing. My goal for this year's UTMB wasn't a specific finish time or finish place goal, but more a goal of when I finished I hoped to be able to reflect back on the race and feel that I had maintained 'racing' for the entire 168km. Obviously the intensity of racing a 168km mountainous race is lower than racing a flattish 100 miler, or a 50 mile race, however, I had the aim of wanting to maintain the race focus for the entire race. Back in 2009, although overall I was pleased with my run, I felt that I had stopped racing at Vallorcine, which was at around 23 hours. In 2014, could I manage to 'race' the entire route? If I could, then a pleasing finish time would result, which I expected would be quicker than 2009, somewhere between 25:15 - 26:00 hours. So I had a 'perfect' race time expectation of 25:15 - 26:00 hours, and formulated a schedule for the 24 timing checkpoints based on 25:15, but this wasn't the race goal. As explained the race goal was to maintain a race level intensity, and try not to 'slacken off'. Usually quite achievable for races lasting up to say nine hours, but for a 25+ hour race???<br />
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On a warm sunny Friday afternoon, although interrupted with a heavy shower just five minutes before the start, 2434 runners get underway. It doesn't take me long before I am in clear space and able to run at the pace that feels right. Around the first two kilometres are on road before running along a undulating trail which is plenty wide enough to allow two runners to run side by side. During the first 8kms before we start the first climb at Les Houches, it is all pretty comfortable, and there is brief chatter among the various British runners whom I am running near including Jez Bragg, Andy James, Robbie Britton, and Dan Lawson. I didn't have any plan to run with the other Brtish runners, it just seemed that we were wanting to run at around the same pace, probably around 200 - 300 metres back from the leaders as we go through the first drink station at Les Houches.<br />
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The Start at Chamonix with Anton Krupicka (Headband) Directly Behind</div>
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The first climb up to Le Delevret is always a quick climb in relation to the other nine climbs. I am working at a good level, not too high, and slowly watch the British runners move away. I am totally fine with this as the intention was to start that little bit easier than I did back in 2011, where possibly it was just that bit too quick! As I pass through the timing point at 1739 metres elevation (Les Houches was 1012m) I aren't aware of my position, but at the time I guessed that it would be somewhere between 50 - 70th place. Although I wasn't really focused on a finish position, and even with the expectation that the standard of the field at the front would have improved since 2011 and 2009, I do recall feeling reasonably happy with where I was positioned. The actual race results later show that I passed through in 71st place, in a slightly quicker time of 1:24:42 when compared to 2011 (1:25:30, 31st place). The other British runners at this point were not in sight, having passed in the following times (places): Andy 1:21:33 (39th), Jez 1:21:56 (44th), Dan 1:22:22 (50th) and Robbie 1:22:48 (53rd).<br />
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During the First Climb</div>
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Passing Through the Le Delevret Checkpoint </div>
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The descent down to Saint Gervais is a little slippery due to the heavy rain that had started half way up the first climb. I take it a little easier than usual being aware that back in 2011 I experienced substantial discomfort on the descent into Courmayeur. I therefore don't get negative as around ten or so runners overtake me. The results later show that during the forty minute descent I dropped from 71st to 83rd place. There is a great street party atmosphere in Saint Gervais even though it is raining, and I really make the most of the positive energy and find myself high-fiving many children.<br />
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The next section along to Les Contamines is a gentle climb with the occasional short steep sections thrown in. Including a new hill immediately prior to Les Contamines which probably adds around an extra minute or two to the race time in comparison to 2009 and 2011. As mentioned above I had produced a 25:15 split time schedule. I didn't have the split times written down, but I did decide to remember three of the times, these being at Les Contamines (31km), Courmayeur (78km) and Champex-Lac (124km). I arrive at Les Contamines feeling really good, having seemed to have found my comfortable place within the field, with there being minimal changing of race position during the last hour, and I notice on my watch that I was pretty well exactly bang on my schedule time which was 3:15 at this checkpoint. The results later show I arrived at 3:14:29 in 84th place. The other Brits were still out of sight: Andy 3:04:19 (36th), Jez no time recorded, Dan 3:06:01 (41st) and Robbie 3:06:06 (43rd).<br />
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All is going to plan, and again I soak up the positive energy as I make good progress up to the next checkpoint at La Balme. Up to this point of the race all had been going well. I had felt that I was maintaining a good race pace appropriate for a 25+ hour race. I was staying within the moment, and had been really enjoying the race, even though it had been raining now for three hours, although it had just stopped prior to La Balme which was pleasing. I was aware that I was significantly lower down the field than I had been in both 2009 and 2011, and that I was behind the other leading British runners, but I was totally happy with all of this. At this point I was achieving my goal of maintaining race focus, which I knew would produce the performance I would be happy with if I could simply continue to enjoy the present moment.<br />
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La Balme is at an elevation of 1698 metres, so we had already climbed quite a bit from the lowest point of the race route at Saint Gervais of 815 metres. The next checkpoint was at Refuge Croix Bonhomme at 2439 metres. It is during this portion of the race when things started to go wrong. I start feeling tightness within my chest, and start to have trouble breathing. I try to focus on the amazing surroundings, the stars above which are beginning to come out as the clouds disappear, the amazing trail of head torches behind winding up the mountain, but the discomfort from my chest is getting worse. I have no choice but to ease off the pace in order to get to the top. <br />
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I finally reach the checkpoint, and then try to maintain a quick pace on the descent. I find it difficult to keep the pace up, with breathing problems with the tight chest. I get to the Les Chapieux checkpoint, having descended 886 metres feeling pretty 'rough', after 6:30:32 of racing, now in 116th place. Whereas back at Les Contamines I had been less than ten minutes behind the leading Brit Andy James, due to the difficulties I had experienced on the climb and descent I was now 44 minutes behind Andy! (Andy 5:46:31 (28th), Jez 5:51:57 (41st), Dan 5:58:08 (53rd) and Robbie 6:05:16 (69th).<br />
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I decide a longer stop than usual is needed to try to recover. For some of the checkpoints the time is recorded for entering and leaving the checkpoint, and the results show that I spent eight minutes at the checkpoint. The next few miles are reasonably flat or at a gradient which is just that too steep to run, but easy to walk quickly up. I begin to feel better and begin to relax as I start chatting to a runner from Japan, Aki. I don't usually talk that much whilst racing, but I was cautiously getting back into race mode after the previous chest tightness prior to the checkpoint break, so I was able to chat a little bit. I guess we walk/run along together for around an hour, and I start to feel confident that I have got the 'bad patch' out of the way so soon into the race, so I start to look forward to increasing the intensity and gradually moving myself back up the field. Unfortunately around halfway up the long climb to Col de la Seigne (2507m) the tight chest and difficult breathing returns. Again I try my best to remain positive and to 'push through', but I have to reduce the intensity, and the pace substantially drops and it seems to take forever to reach the top.<br />
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Meeting Up With Aki at the Prizegiving </div>
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On the descent I find that if I stay below a certain intensity the discomfort from the tight chest is okay. I get to the checkpoint at Lac Combal (1964m) actually feeling okay, and with a quick stop are on my way. As I start the fourth climb of the day, the moment I start to raise the intensity, the discomfort returns. I have to travel up the mountain at a very slow pace. I am beginning to feel a bit down. From the race going so well for the first four hours, now at the Arete Mont-Favre checkpoint (2409m), 10:25:50 into the race, I am having really difficulty. Not able to race, having to walk the climbs very slowly!<br />
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From Arete Mont-Fave there is first a gentle descent to the Col Chercrout checkpoint, then a steep descent to the major checkpoint at Courmayeur. At first I manage to maintain a reasonable pace, but then shortly before Col Chercrout I begin to feel really rough, and am overcome by a sick feeling. the tightness in the chest is still there, and now combined with feeling sick, I am not in a great state. The checkpoint has a few benches to sit on, but no shelter. I sit down and hope I will quickly feel better. The checkpoint crew repeatedly check if I am okay and encourage me to make my way down to Courmayeir where the checkpoint is within a huge sports hall with hot food, beds, etc. I don't know how long I am at the checkpoint, I guess around ten minutes. As I start making my way down I am physically sick, although not much comes up! Being sick actually makes me briefly feel better, but it isn't long before I feel really rough again, and I slowly make my way to the next checkpoint.<br />
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At Courmayeur, I pick up my drop bag, and make my way into the huge sports hall. As I take a seat at a table, I find I am seated next to British runner Ed Catmur. I hadn't actually met Ed before, although had seen him race and was well aware of his many great performances. It was quite a bizarre moment as I introduced myself. I was feeling pretty bad, and he actually didn't look that much better. (Ed had arrived at the checkpoint at 5:05am and spent 59 minutes there, before leaving at 6:04am. So not the quickest of stops!). I had a chuckle to myself at the thought of supposedly two of Britain's top 100 mile ultra trail runners both looking and feeling pretty rough, sitting down together stationary, not really doing anything, minimal feeding, minimal talking, both probably wondering what were we doing here in Italy at 5:30 in the morning, and for me trying to work out what is the best way forward in this race which although still a participant, I was no longer racing!<br />
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The thought of heading back out to immediately take on a 800 metre vertical climb was not appealing. I knew that based on how I felt and the difficulty I had experienced on the last climb, that it would be very slow progress, and definitely not even close to racing! My race goal had been to maintain race focus throughout my journey of Mont Blanc. Due to the tight chest and difficulty breathing I had been unable to do this. I therefore saw little point in continuing being in the state I was. Solution? Simple, have a sleep on the secluded mats that were available behind the curtains. For the first time ever in a race, I take off my shoes, lie down and fall asleep!<br />
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I pretty well immediately fall asleep, but stir a few times, realise where I am, and decide more sleep is required. I'm not sure how many times I re-awake, but after around 2:30 - 2:40 of sleeping I felt that the time was right to get up. It is around 8:15 am in the morning, and upon waking I feel amazingly good. A quick breakfast of spaghetti bolognaise and fruit pie, and I am on my way. I had arrived at the checkpoint in 189th place at 5:31am (11:59:43) and l left exactly three hours and two minutes later at 8:33am. Meanwhile, just to update you on the progress of the leading Brits, who had all arrived and left before I had arrived at Courmayeur. Their arrival times and positions were: Andy 9:41:15 (32nd), Jez 9:40:38 (31st), Dan 10:20:32 (65th) and Robbie 10:31:51 (79th).<br />
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As I leave Courmayeur, with it now being a warm sunny blue sky day, the intention was to simply enjoy myself on a casual training run along the 90km (56 miles) back to Chamonix. I had definitely left race mode behind before my lengthy stop! As I make good progress up the climb, running all the way along the road until reaching the single track though the woods my competitive instinct returns. I start doing some calculations within my head, and work out that if I have a really strong run, quite possible now having slept and so turned the UTMB into a multi-stage race, then maybe a sub 30 hour finish could be possible. The thought of achieving a 29:59 finish time was appealing, combined with the prospect of perhaps I could maintain race focus for the 'second day' of the race, and therefore go some way to achieving my race goal.<br />
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The Awesome Race Route Between Bertone and Bonatti </div>
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All Smiles as I Really Enjoy Moving Quickly - Although Walking Here as I Crest the Summit </div>
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I make really good progress up to the checkpoint at Bertone. The next section of the race route from Bertone to Bonatti I remember from 2009 as being probably the most awesome part of the race. It is early in the morning, along a smooth undulating single track at an elevation of around 2000 metres, and with Mont Blanc off to the left, the scenery is just amazing. Back in 2009 I ran really quickly along this leg, and again this year I am running pretty fast and absolutely 'fly' past loads of runners. The 7.2km leg takes me just 58:47 and I move up from 552nd place to 463rd place! As I run pass the other runners I feel a bit of an 'imposter', in that they are doing a non-stop race, whereas I am doing a multi-stage race after my refreshing 3 hour break. Many of you may be thinking that taking 58 minutes for four and a half miles may seem pretty slow. Well just for comparisons sake I will compare my time to the four British runners who way back at Les Houches I was running with, but who are now many hours ahead of me. Their split times from Bertone to Bonatti and their place at Bonatti were: Jez 60:49 (25th), Andy 62:48 (30th), Robbie 65:41 (70th) and Dan 72:54 (72nd).<br />
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Following Bonatti CP the route continues to stay up high before a zig-zagging descent down to Arnuva. I continue to really enjoy myself running at a good pace, although begin to find it difficult overtaking runners on the narrower track, especially on the descent. But I still manage to move up from 463rd place to 419th place in a little over forty minutes of running. A quick refuel at the checkpoint and then it is pretty well straight into the next big climb of 756 vertical metres up to Grand Col Ferret, where we enter into Switzerland.<br />
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Slowly Climbing Up To Grand Col Ferret </div>
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I start the climb at a good intensity, but within minutes the tightness and discomfort in my chest returns and I start to find it difficult to breath. I slow down so at first I am running at the same speed as the runners around me. But then find I have to slow down even more and now are being slowly overtaken by the runners who just previously I absolutely 'flew' past. I am not very happy. I try to up the intensity but just can't. The discomfort from the chest, combined with by now a rather negative state of mind prevents me from doing anything faster than actually creeping! I decide for a 'time out'. I move off the track, sit down and simply take a good look at the surrounding scenery. There are glaciers, amazing sharp edged mountains, grassy fields, rivers, etc. I think to myself that it isn't really too bad a place to be soaking up the sunshine. Only problem being is that I was meant to be completing a running race, not just any race, but the amazing UTMB! I get myself moving and continue my way up the long climb at a very slow pace, but I guess I must have had another three or four scenery time out stops before finally reaching the top.<br />
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Through the checkpoint and I was looking forward to the awesome descent I remembered from 2009, that descends from 2527m at the col, down to 1603m at the La Fouly checkpoint. Back in 2009 I absolutely flew down to La Fouly with the eleven kilometres only taking me one hour and one minute. Well without there being the urgency of racing, together with feeling pretty down about my inability to run at any pace that increased my breathing rate, it seemed to take forever, which it pretty well was, taking 2:02:27 to get to the checkpoint. Although again I did have a few time-out scenery stops on the way down, so when I was jogging I wasn't actually going that much slower than the runners around me.<br />
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Feeling 'Down' Descending to La Fouly </div>
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As I slowly make my way down I decide that I would withdraw myself from the race at La Fouly. Although the prospect of another DNF wasn't appealing, in reality I had stopped racing back at Courmayeur when I stopped for a sleep. Over the last six years of ultra trail racing I have really focused on trying to perform to the best of my ability during the races. My racing has always been about performing, the joy of running quickly, the excitement of being in a competition. Here, today, due to whatever reason that was causing the problems with the tightness in my chest and the breathing issues whenever I raised the intensity, I was unable to actual race. Yes, getting all the way back to Chamonix, to complete the 168km journey in itself is a massive achievement. But for me, having already completed that challenge back in 2009, there just wasn't the same, 'continue at all costs' motivation. Simply completing the UTMB just didn't mean that much to me.<br />
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As I enter the checkpoint, I take a quiet seat and spend a few moments observing what is around me. There is noise and excitement outside with the spectators doing their best to encourage the runners. Within the marquee it is very quiet. There are probably around fifteen or so runners quietly feeding/fuelling themselves, but mainly you can see within their eyes that they are really focusing on seeking out the necessary energy to continue on their extremely challenging journey. I compared myself to the other runners. Should I really be dropping out? Many of the other runners look in a pretty poor state. Many looked exhausted, many looked shattered. But mostly they looked determined, they have the desire to finish, and therefore are fully committing to doing their utmost to complete what they had started.<br />
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Those few minutes simply observing all around me did get me to start questioning whether I was doing the right thing by dropping out. Apart from the breathing issues when I raised the intensity, apart from the 'feeling down', there was nothing wrong with me. I knew that it wouldn't be easy, but physically I could jog slowly / walk my way to Chamonix. I re-asked myself the three important questions: What do I want? Why do I want it? How much do I want it? And simply finishing the UTMB in order to not record another DNF wasn't the necessary answer to these questions to provide me with the important motivation to continue.<br />
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Looking back now, nearly a week later, did I make the right decision to drop? Although many may see me quitting from the race for no apparent reason apart from 'things weren't going to plan' as really poor, as a sign of weakness, and really disappointing from a runner who has in the past perhaps inspired others. I acknowledge this, and yes it doesn't really set a good example for others to follow. But I guess in some ways my decision to quit reflects my overall approach, my overall philosophy that I have tried to maintain during my last six years of ultra trail racing. This has been to try to really 'live within the moment' during the moment whilst racing. To really enjoy the racing, to enjoy the journey, and with the destination, i.e. the finish place and time being a bonus.<br />
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Throughout my 28 ultra trail races I have focused on the flow, the rhythm, simply the joy of running quickly. I have tried my utmost not to struggle, not to battle, not to suffer, whilst racing. Yes, at times I have encountered some really challenging moments during many races when maintaining a quick pace has been difficult. But I have never interpreted these moments as pain or as suffering. They have been moments to challenge me, to test my character, to see how I respond. In some ways these difficult moments have provided the opportunity to remain positive, to control ones emotions and to come out stronger and richer from working through the difficulties.<br />
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However, throughout these difficult moments whilst racing, the focus has always been to continue to move quickly. I am a runner, a racer, and it is this that gives me the enjoyment. And in pretty well all of my ultra trail races over the last six year, these difficult moments have been brief encounters, as the word suggests, just moments. So my memories of my ultra trail racing consist of joy, of moving quickly, of feeling good. To complete this portion of my ultra trail running journey with many many hours of discomfort, of struggling, of suffering, of moving very slowly, for me would not have been the right option. So looking back now, I am still pleased that for me I made the correct decision. When I think of Stuart Mills the Ultra Trail Runner, I associate with joy, excitement, moving quickly. Pain, suffering, struggling has never played a major role within my ultra trail experiences, and for that I am very grateful. <br />
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As I started writing this post I was possibly toying with the idea of providing an explanation behind my reasons for having a break from ultra trail racing, but I think that that is best left for a future post.<br />
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Time to sign off. I guess one of my lasting memories from last weekend's UTMB is simply seeing the determination in so many other runners as they persevered along their journey of Mont Blanc. These runners have truly earned my respect with their ability to do their utmost in order to achieve what they set out to do.<br />
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"Challenging oneself is the first important step. The journey continues with the commitment in order to be fully prepared, and then the joy and excitement of the experience follows. The sense of accomplishment is a totally personal issue, and only oneself can establish the measure of success in relation to one's own wants and needs." Stuart Mills, 2014</blockquote>
I wish you all the best as you take on future challenges. Enjoy.<br />
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Stuart<br />
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PS The four other British runners who I accompanied at the start of the running journey all completed the entire circuit of Mont Blanc. Their finishing times and places were: Jez 24:14:17 (20th), Andy 24:45:27 (27th), Robbie 26:48:36 (54th), and Dan 28:07:40 (70th).UltraStuhttp://www.blogger.com/profile/16637489358497153536noreply@blogger.com5tag:blogger.com,1999:blog-9115955661375211752.post-44295543468771527302014-09-01T20:09:00.000+01:002014-09-01T20:09:29.379+01:00Quick Update - Ultra Trail Mont BlancHi,<br />
<br />
Well I guess the update isn't that quick, considering I finished my racing on Saturday afternoon. Unfortunately, my UTMB race didn't finish at Chamonix, as I notched up another DNF, stopping at La Fouhy in Switzerland after 110km!<br />
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I had a variable performance, with the first four - five hours going really well. But then encountered a few 'difficult' patches, interspersed with some really good patches. <br />
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I will expand a little in what I will expect for a change will be a rather brief race report later this week.<br />
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Thanks to everyone that supported me with their comments, e-mails, best wishes, etc. It is appreciated, and does really help, but 'at the end of the day' I just didn't have the 'finish at all costs' motivation that is often really needed on such a challenging route.<br />
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To everyone that completed the UTMB, or CCC, TDS, PTL or OCC, a massive well done!<br />
<br />
StuartUltraStuhttp://www.blogger.com/profile/16637489358497153536noreply@blogger.com0tag:blogger.com,1999:blog-9115955661375211752.post-87761689779485172022014-08-08T23:45:00.001+01:002014-08-09T08:22:06.921+01:00Montane Lakeland 50 Race Report - "Being Within the Moment"Hi<br />
<br />
I know many readers 'struggle' with the length of my blog posts, however, the writing of these blog posts form a critical part of my preparation for following races. Therefore they may be short if not much analysis and learning is taking place, but more often than not, they are quite lengthy as I continue to strive to improve. In relation to their training impact, I don't think it is a coincidence that my running performances have dramatically improved since I started my UltraStu blog back in March 2010. How long will tonight's post be? Possibly shorter than usual. But I have many thoughts / themes jumbling around in my head, so it could be quite lengthy. However to help ease the reading I might try to sub-divide the post into different sections. Well here goes!<br />
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<b>Previous 2014 UltraStu Blog Posts</b><br />
While at the recent Montane Lakeland 100/50 I was chatting to a reader of my blog about my <a href="http://ultrastu.blogspot.co.uk/2014/05/the-fellsman-still-making-mistakes.html" target="_blank">Fellsman race post</a> back in April. He commented about how negative the post seemed to be. Quite different to my usual positive posts, and he was interested in not only why was it so negative, but more importantly how I was able to transform from being in such a negative state of mind, to regain the positivity, which had resulted in a high quality performance in the Montane Lakeland 50. Re-reading by Fellsman post the following two paragraphs stand out:<br />
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20.790000915527344px;">"The disappointment wasn't so much to do with my relatively poor performance, but more to do with a realisation that maybe I had got my life balance wrong. Was all of the effort, the time, the 'sacrifices' to do with ultra trail racing really worth it? I'm not really sure why I got so down, so philosophical following the race, but I did!"</span> </blockquote>
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20.790000915527344px;">"Maybe, my self expectations of what I am able to achieve in ultra trail racing is just unrealistic? Maybe, it is quite obvious why I had to slow down so much during the race. Because I started out running far too fast, trying to keep up with runners that are far better than me, and I simply 'paid' for my foolishness, I simply 'blew up'! It is nothing to do with my state of mind, nothing to do with a negative downward spiral. Accept it, I am just not physically fit enough. Spend more time doing some actual hard physical training, like everyone else does, and forget all of this race focus, positivity bulls**t and train hard, pace myself sensibly, and then maybe I won't slow down so much!" (Fellsman blogpost)</span></blockquote>
Yes, there was quite a bit of negativity within the post, which really 'jumped out' at me when I re-read my post probably about a week after publishing it. Which 'woke me up' and got me into carrying out extensive non-physical training, in order to turn around my to date disappointing 2014 trail racing season, consisting of a DNF (Steyning Stinger Marathon), a DNS (South Downs Way 50), and probably my worst ever performance in a trail race (Fellsman). Yes although others runners may respond differently when they don't perform to their expectations within an ultra-trail race, possibly by carrying out more physical training. I responded by carrying out more non-physical training, as I am convinced that when it comes to ultra-trail racing it is the non-physical training that has the largest impact on performance. One is unable to perform to the level they wish to achieve without completing the necessary physical training, but come race day, the variation in performance from an excellent race result, to a below-par race result, or during different portions of the race, from a really strong leg, to a leg where one struggles, I feel that this variation is a consequence mainly of one's state of mind. And hence why the non-physical training is so important.<br />
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In terms of my non-physical training I always start with the three questions I ask myself: "What do I want?", "Why do I want it?", "How much do I want it?". In my preparation for the South Downs Way 100 miler, my 'bounce back' race to 'redeem' myself following the Fellsman race, I got the "What do I want" wrong! I thought that the answer/the reward for all of the sacrifices that are involved with ultra trail racing was to do with simply achieving a high finishing place that I would be happy with.. And for me for the South Downs Way 100, that high finish place had to be a win! After all, the race was on my 'home patch' finishing in East Sussex!<br />
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Those of you that have read my <a href="http://ultrastu.blogspot.co.uk/2014/06/south-downs-way-100-race-report.html" target="_blank">SDW100 race report</a> will know that as a consequence of getting my non-physical preparation wrong, I had another disappointing day! But each and every race CAN be a learning experience if one spends the time to carry out the necessary reflection and analysis. So by the time I had finished writing my SDW100 post I was adamant that I knew what was required to achieve a satisfying performance at the Montane Lakeland 50, which was also the 2014 British Ultra-Trail Championships.<br />
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20.790000915527344px;">"So yes, the SDW100 was frustrating for many reasons, but the best way to deal with these frustrations is to put in action the necessary changes I need to make to my TOTAL preparation. Specifically my non-physical preparation in order to 'bounce back' from two consecutive 'below par' performances, as physically I feel in pretty good shape. Look out for the next lengthy instalment of my continuing learning experiences at the end of July, as I look to 'get it right', to do what I know I need to do, over the fantastic trails of the Lake District at the Montane Lakeland 50." (SDW100 blogpost)</span></blockquote>
Although fellow ultra-trail runner Robert Osfield wasn't so convinced that my planned TOTAL preparation approach was the best way forward as explained within his SDW100 blog post comment:<br />
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 18.899999618530273px; text-align: justify;">"Personally, I don't think trying to do better at TOTAL preparation is going to fix this long term problem. You keep talking about the important of non physical prep and TOTAL preparation yet time all too you set out what seems with good TOTAL preparation only to start faltering quarter the way through a race. Then you say your TOTAL preparation wasn't good enough... if the formula isn't working you need to change the formula not keep trying to apply the same formula over and over." (Robert Osfield SDW100 blogpost comment)</span></blockquote>
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<b>Total Preparation and the Importance of Emotions</b><br />
I however knew better. Or more importantly I totally believed that what training I was carrying out was what <b>I needed to do</b> in order to perform. One thing that I have discovered during my last six years of ultra-trail racing is that the effectiveness of one's training isn't so much influenced by what actual training is carried out, but more by the state of readiness it creates. The confidence that it generates in terms of feeling prepared for the race, which then results in an heightened self belief, which is the number one ingredient for a successful performance.<br />
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Robert is often very critical of my "Run as fast as you can, while you can" pacing strategy. Mainly based on his over emphasis of the physiology in terms of influencing running performance. For road races where there are mile markers to provide feedback in terms of the pace one is running at, the ability to process the surrounding feedback and to integrate it with one's emotions has reduced importance. Also for shorter races, there isn't the extended time where one has to 'deal with' the 'devil on the shoulder' consistently persisting in arguing for you to slow down. So for these events the physiology does play a more major role. But when it comes to ultra-trail running, it is one's emotion that dominates performance. Get one's emotion right, and the successful performance will follow. With success being defined as the performance with which you are satisfied with. I guess the importance of emotions, is perhaps why Professor Tim Noakes wrote an interesting <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3323922/" target="_blank">article</a> titled "<span style="background-color: white; color: #545454; font-family: arial, sans-serif; font-weight: bold; line-height: 18.200000762939453px;">Fatigue</span><span style="background-color: white; color: #545454; font-family: arial, sans-serif; line-height: 18.200000762939453px;"> is a brain-derived </span><span style="background-color: white; color: #545454; font-family: arial, sans-serif; font-weight: bold; line-height: 18.200000762939453px;">emotion</span><span style="background-color: white; color: #545454; font-family: arial, sans-serif; line-height: 18.200000762939453px;"> that regulates the exercise behavior to ensure the protection of whole body homeostasis</span><span style="background-color: white; color: #545454; font-family: arial, sans-serif; font-size: x-small; line-height: 18.200000762939453px;">."</span><br />
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In terms of pacing strategy, what is important to realise is that it is the consequence of one's non-physical training that largely determines the pace one starts a race at. And it is the consequence of the pace one starts at that largely determines one's emotion. And it is one's emotion that largely determines race performance. Get non-physical training 'wrong', then it is much more difficult to achieve a successful performance. And this is what happened to me at the SDW100. There was an over emphasis on a destination goal, i.e. on my finish place. <br />
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As highlighted within my SDW100 post, there is one thing knowing what one should do, but it is a different matter actually carrying it out. I think most people will agree that process goals are more beneficial than outcome goals, i.e. journey goals being more effective than destination goals. But still it is so easy to focus on the outcome, such as; I want to finish in a certain time, I want to finish in a certain place, ahead of a certain person etc. But it is what you are doing DURING the race that determines your finish time and place. Hence why it is more important to focus on the process (journey) goals. What do you want to be thinking at various stages during the race? What do you want to be experiencing at various stages during the race? But most important of all, what do you want to be FEELING at various stages during the race? Yes, what do you want your emotions to be at various stages during the race? And what do you need to do prior to the race, and during the actual race to ensure you are experiencing these emotions. What strategy do you have in place if you are not getting what you want during the race, i.e. not experiencing the emotions that will lead you to achieve your successful performance.<br />
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The above paragraph formed the basis of my non-physical training. Ensuring I had a clear 'picture' of what would indicate a successful race performance, and also a clear 'picture' of what I needed to experience/feel DURING the race. Deciding upon this 'picture' and recognising what it will actually look like, and having the belief that one is actually able to 'paint this picture' whilst racing is actually really, really difficult. Hence why I am unable to consistently perform at a satisfying level every race!<br />
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<b>The Montane Lakeland 50 Competition</b><br />
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In terms of specifics for the Montane Lakeland 50, the first step was to remove the emphasis on a finishing place. Being the British Championships the field was pretty strong. Defending Montane Lakeland 50 champion Ben Abdelnoor unfortunately wasn't running due to injury, however, defending 2013 British Ultra-Trail champion Lee Kemp was racing. <span style="font-family: inherit;">But I
expected the likely winner to be Danny Kendall, who not only had finished in
fifth place in the 2014 Marathon des Sables, but had ‘left me for dead’ in the
Steyning Stinger Marathon back in March (before I DNFed due to injury),
breaking my ten year old course record by over four minutes, in less than ideal
race conditions. Then to confirm that he
was in pretty good shape, back in June we were both members of different teams
in the 24 hour non-stop trail relay race the <a href="http://www.endure24.co.uk/" target="_blank">Mizuno Endure 24</a>, and his performance relative to mine was to put it simply, in a 'different league'.</span><br />
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Endure24 - Handing Over to Teammate Scott</div>
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<span style="font-family: inherit;">The Endure 24 consisted of repeatedly running an undulating 5 miles
over muddy trails. The event </span>doesn't<span style="font-family: inherit;"> really require to the same extent the need for ‘harmony between the body and mind’ as ultra-trail
racing demands. It is pretty well blast
the five miles as quickly as you can, and hope that you can repeat the process seven
more times. Both Danny and I completed a
total of eight legs during the 24 hours, and the difference between our lap
times was quite unbelievable! Danny
averaged 30:33, whereas I averaged 36:47.
So a massive 6 minutes and 14 seconds slower per leg. Which equates to me running a massive 20%
slower. Translating that into the Danny’s
planned Montane Lakeland 50 finish time of 7:40ish (“</span><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #37404e; font-family: inherit;"><i>Lakeland 50 splits. Numbers tell the story of my race.
Projected winning time was 7:45, actual was 7:48. My 1st 3 and last 3 sections
were on schedule for 7:40ish but lost over 30 mins in the middle section from
Kentmere to Langdale due to<span class="apple-converted-space"> </span></i></span><span class="textexposedshow" style="font-family: inherit;"><i>various issues ironically brought on by heat.”</i> Danny’s
facebook page</span><span style="font-family: inherit;">) all
things being equal would have me finishing 92 minutes behind Danny! Fortunately when it comes to ultra trail
racing all things aren’t equal! But the
likelihood of me turning around this massive physiological deficit, as a result of my
extensive non-physical training was minimal.
There is only so much that experience and wisdom can achieve!</span><br />
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<span style="font-family: inherit;">This realisation that there was only a slight chance of beating
Danny in order to win the race I therefore turned into a positive. It meant that I could completely avoid
thinking about destination race goals.
As thinking about a win was pretty unrealistic. Yes, Danny could have an off day, but then
there were other equally as quick runners competing.
Probably top of the list was fellow Montane athlete Marcus Scotney, where from what I had noticed during the year, he had been pretty well been winning every event he had raced. There was also Martin Cox, who
I had also never raced, but I had heard of his reputation as a pretty awesome
mountain runner, with years of experience racing over the mountains in
Europe. And just to add further status
to his credentials, I believe he also achieved a 64 minute half marathon PB in
his younger days. Not that he is old now, being only 44, which is pretty well still a youngster in comparison to
me! Then there were likely to be one or
two others turning up who I </span>wouldn't<span style="font-family: inherit;"> know, or who I </span>wasn't<span style="font-family: inherit;"> aware of them being on
the entry list, such as Kim Collison, this year’s Fellsman winner.</span></div>
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Yes, focusing on a high finish place wasn't appropriate. So I focused on what I wanted to experience DURING the actual race. I wanted to feel like I was running well. The feeling of maintaining a relaxed flowing rhythmical running pace. I didn't want to feel as if I was battling / fighting my way to the finish line. I wanted to sense that I was maintaining the race focus required to perform. I was maintaining concentration. I was continuing to race and not to 'pack a sad' (translation = feeling sorry for myself, or simply getting negative) in terms of how I was positioned in relation to others in the field. Most of all I focused on planning to remain positive and to enjoy the running journey. With the enjoyment coming from being happy with how I was running, in relation to my high self expectations I place upon myself. <br />
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Even though my race performances had been disappointing during 2014, in that I had found it difficult to maintain the race focus in both the Fellsman and the SDW100. I was confident that on the day I was able to race the entire 50 miles. I was confident that I could remain positive. Focus on myself, and not be negatively affected by the performance of the other runners. Yes, there is also the enjoyment one gets from running along awesome trails and the tremendous scenery one passes through, But I can experience this simply on a training run. What makes racing so appealing to me is that I can still take in the surroundings, but whilst at the same time, really challenging myself to run along the route as quickly as possible.</div>
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I state above that I would not be negatively affected by the other runners. That didn't mean that I would totally ignore the other runners, and therefore treat the race as if it was a time trial, where I would run at a set pre-planned pace regardless of what the other runners are doing. No, the advantages of being in a race is that one is able to use the excitement of racing, the buzz of the competition, to generate the ideal emotions that would assist you to perform to one's best. So come race day, the intention was to race. But whereas for the SDW100 the ego wanting to win negatively affected my race goals and my pacing strategy. Yes running the first mile of a 100 mile race in 6:04 is a wee bit quick. For the Lakeland 50 I would pay attention to what the other runners are doing, but as long as I was achieving my race goals of maintaining race focus, running without fighting/battling, and enjoying the moment during the moment, I wouldn't get upset if I have to watch the leaders disappear into the distance.</div>
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<b>On the Start Line - Finally my Race Report Begins! </b>Well, not quite. </div>
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This year I travelled up to the Lake District with my wife Frances and our two boys Rob and Chris. They had finally forgiven me for ignoring them during the 2010 Lakeland 100, as demonstrated at around the six minute mark in the <a href="https://www.youtube.com/watch?v=IXHM-w2IY2k" target="_blank">video available on YouTube</a> at the Tilberthwaite checkpoint. We arrived on the Friday night just before the 100 mile race started. So I had a chance to offer my best wishes to Chris, one of the athletes I coach who was hoping to significantly improve on his 30th place from 2013, and to a few other runners who I had got to know over the years. I then had a chance to chat to fellow Montane athlete Marcus Scotney for the first time as our paths hadn't actually crossed before in any previous races. We spoke about the likely conditions and the likely front runners in the 50 mile race. Marcus then asked me if I was planning to start off fast like I usually did. Although he was a fellow Montane athlete, revealing my planned strategy didn't seem appropriate, so I just politely told him he would just have to wait and see.<br />
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Chatting to Marcus Friday Evening</div>
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So what was my planned strategy. Yes, in many past ultra trail races I have 'blasted off' at the start, got a lead, and held onto it for the remainder of the race, such as at the Lakeland 100 2010, 2013, London to Brighton 2009, 2013, Hardmoors 55 2010, Shires and Spires 2011, Ridgeway 85 2008, just to name a few. But in all of these events I had the belief that I was able to outperform all of the other runners within the field. But for the Lakeland 50 I didn't have this belief. So I didn't see much point in blasting off to gain a lead for the first few miles, to simply provide the other runners with the satisfaction as they pulled me in and then subsequently left me for dead! No based on the race performance of the other runners I have highlighted above, even taking into account my likely improved relative performance in the Lakeland 50 due to my experience/wisdom and extensive non-physical training, I concluded that simply running with the front bunch for the first few miles should be significantly fast enough, so that was my plan. To start at a reasonably quick pace, to run alongside the lead bunch, but without there being a mega quick 6:04 mile.<br />
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Montane Lakeland 50 Start - The Race Favourites Near the Front </div>
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(I am in the middle wearing a blue Montane cap. Marcus is immediately to my right wearing a blue Montane peak. Danny is to my left wearing a yellow teeshirt, and Kim is to Danny's left wearing a white teeshirt and cap)</div>
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There is a countdown and we are off. I am immediately at the front, running at I guess around 6:30 - 6:40 minute mile pace. Just a note I usually race with a Garmin GPS watch so I can analyse the data following the race. However, at last year's Lakeland 100 race I had forgotten to bring my watch, and I found the 'freedom' of racing without the knowledge that my pace and heart rate were being recorded was quite positive. So I chose not to wear my GPS watch for this year's race. So we are cruising along the 3.5 mile circuit within the grounds of Dalemain. Even though we aren't running that quickly, considering the quality of the lead runners within the field, there is only a small bunch of four of us at the front. Consisting of Danny Kendall, Lee Kemp, Kim Collison (who politely introduces himself when I ask "Who are you?" as I didn't recognise him from when we last raced together at the Fellsman), and myself. After leading the race for the first three miles, shortly before returning past the start area, Danny and Lee take up the pace, and I happily sit in behind. A few minutes later Martin Cox joins us, so there is a lead bunch of five as we head through Pooley Bridge and start the first of many climbs.<br />
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Leading Group of Four After 3.5 Miles at Dalemain</div>
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Leaving Dalemain with Martin Cox Shortly to Join the Lead Bunch</div>
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All is going to plan. I am staying within the moment, simply focusing on what I need to do at that moment in time, and enjoying myself as I feel like I am running at a good pace whist remaining relaxed. At around 5.5 miles into the race, the climb out of Pooley Bridge commences and pretty well immediately it feels as if I am having to struggle to maintain contact with the bunch. With my focus being to be aware of what the leaders are doing, but not to be dictated by their pace, I decide to let them gradually leave me behind, but to maintain an eye on them, i.e. try not to let them get too far ahead too quickly.</div>
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Not long later I am caught my Marcus Scotney, who after a brief few friendly words of conversation, he also leaves me behind. Decision time. Am I in a time-trial or am I in a race? I decide I am in a race. So although I know I need to focus on my race, it is important to gain from being in a race situation, so I decide to not let Marcus get too far ahead and so I increase my race focus, and happily increase my running pace ensuring that I didn't feel like I was battling.<br />
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Entering Howtown Checkpoint As Marcus Departs </div>
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It doesn't seem like long before we are approaching the first checkpoint at Howtown. To get to this checkpoint there is a small out and back, and I am able to see the lead bunch of four (although not so tightly grouped together at this point) head off to start the first tough climb of Fusedale. Marcus leaves the checkpoint just as I arrive. And with it being a very quick dib into the timer and a jug of water over the head, I am only around half a minute behind him.<br />
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The Start of the Climb Up Fusedale </div>
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The climb up Fusedale to the highest point of the course although steep in parts, feels so much more comfortable than the three previous times I have raced up it. These all being during the Lakeland 100, where by this time I am usually pretty shattered having raced around 70 miles! Yes, throughout the entire Lakeland 50 race this year, I was continuously receiving positive feedback, in that I was running so much faster over this part of the course than I had ever before. Just to illustrate the difference in my running pace this year in the 50 compared to previous years in the 100 mile races. This year I complete the leg from Howtown to Mardale in a time of 1 hour 37 minutes, whereas for the same leg my times have been 2:52, 2:38, and 2:27 for the 100 mile race in 2010, 2012 and 2013 respectively. So a massive 50 minutes quicker than last year, for only a 9.4 mile leg!</div>
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I reach the top of the climb again in what seems an amazingly short period of time, losing a little bit of ground to Marcus, but he is still probably only around one and a half to two minutes ahead. There is then a gentle descent along the tops to Low Kop, before the steep descent down to Haweswater. During this mile along the top I couldn't contain myself, I was literally shouting out loudly with joy. It was fantastic. It was hot, sunny, blue sky. There was a fresh breeze to cool the temperature a bit. It was a gentle downhill, so I was moving pretty quickly, and it felt easy as I was running relaxed, but fast. And most of all I was taking in the awesome scenery whilst still focusing on the race. Yes, I was totally within the moment, and at the moment in time I was totally enjoying myself. Yes, I was only in sixth place, but that didn't matter. I knew I was running well, as demonstrated by being totally within the moment. Even as I ran alongside the edge of Haweswater with the heat really beginning to feel quite extreme, I was still loving every moment! In terms of how hot it was I did something I had never done before in over 25 ultra trail races, and in over 30 trail marathons. Instead of crossing a stream using the bridge I entered the stream lay down totally into the stream face first, and gulped and drank water for what seemed like 15 - 20 seconds. I exited the stream totally soaked and for a few moments I felt like a million dollars as I got back into fast running along the undulating trail towards the Mardale Head checkpoint.<br />
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Stopping to Chat with Alex at Mardale Head</div>
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Shortly before the Mardale checkpoint Delamare Spartan runner Steve Mee was there with his wee lad Alex watching the runners race by. I got to know Steve a few years back where he invited me up to Cheshire to do a talk to the Delamare Spartans running club. Just the previous day Steve had mentioned that his son Alex had been to a fancy dress party where he had to go as a superhero. And Alex decided to go as the Lakeland 100 winner. I then had the privilege of signing his Lakeland 1 race number the previous evening. So as I approached Steve and Alex, and being totally within the moment, enjoying every moment, I briefly stopped racing and casually started chatting to Alex. He was a little shocked that I had stopped running to chat, as was Steve who was encouraging me to get racing. But at that moment in time, the buzz I got from chatting to a young lad, hopefully inspiring him, but more likely frightening him, was well worth the few seconds that I was stationary. As I left Steve and Alex to reach the Spartans checkpoint I was really buzzing.<br />
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Apologising to Steve for Frightening His Son Alex!</div>
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Super Spartan Marshal Alex with his Encouraging Sign</div>
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Last year during the 100 mile race, I was pretty shattered as I arrived at the same checkpoint. As described within the Spartans <a href="http://www.delamerespartans.org.uk/spartan-blog/ultra-marshalling-ultra-marathon-lakeland-100" target="_blank">blogpost from last year</a> I had arrived "looking a little beaten up"! This year, it was quite a contrast, I recognised a few familiar faces, some who had assisted me last year. So I got another massive boost of positivity and I was quickly back on my journey, running up the first bit of the climb up to Gatesgarth Pass before it steepened and therefore being more beneficial to power hike to the top.</div>
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Descending Down Towards Kentmere </div>
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I reach the top in pretty quick time, and then make good progress down the rather stony path and then up the next steepish but short climb, before descending down to the Kentmere checkpoint. One thing reflecting back now that surprises me was that at the Mardale, Kentmere and Ambleside checkpoints, where I was totally unaware of the distance to the 50 mile runners ahead, I didn't even think of asking the checkpoint crew for the time gap to the runners in front. No, I was too busy enjoying myself, happy that I was running well, maintaining a good pace, and letting my finish position 'look after itself'. I then got a bit of a surprise shortly before the top of the short sharpish climb before the Kentmere checkpoint when I rapidly caught and then passed reigning British Ultra-Trail Champion Lee Kemp. As I passed and offered him some kind words of encouragement, I briefly gave thought that I had now moved into fifth place, but simply continued along my enjoyable journey of the Lake District.</div>
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As I enter the checkpoint at Kentmere, which was being manned by Montane, I get another boost in positivity as I am met by familiar faces. (You can read about the Montane crew's experiences of looking after the hundreds of runners at Kentmere within their interesting and intriguing <a href="http://www.montane.co.uk/news/montane-lakeland-100-50-none-shall-sleep" target="_blank">checkpoint report</a>.) Then I see sitting at one of the tables Lakeland 100 runner Tom, who doesn't look like he is planning to get back out running. I have got to know Tom over the last few years, and have had some good chats with him and his Mum and Dad (Graham, who is also running the Lakeland 50). I do my best to encourage him to try to get back out running. I probably spend around a minute or two chatting/encouraging Tom, even threatening him that I won't leave the checkpoint without him, but unfortunately unsuccessfully as Tom DNFs at Kentmere. Again, I am not worried about the potential loss of race time. The positive energy I am receiving back from the checkpoint crew is worth plenty more in minutes gained during the following leg. I eventually leave the checkpoint, and then realise that with all of the distractions of encouraging Tom, and again pouring a jugful of cool water over my head (outside of the hall) I have forgotten to take on board any fuel. I quickly re-enter the hall and grab a quick biscuit or piece of cake.</div>
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Here is probably a good time to quickly comment on my nutrition during the race. Although there is currently a bit of an anti-carbohydrate trend within running circles, I am a firm believer that in order to run at a high intensity one needs to take on board carbohydrate. It is therefore fortunate that I am part of the TORQ Performance Trail Running Team and therefore have available to me the best tasting carbohydrate gels on the market. Although the scientific literature indicates that the body is able to take on board 90 grams of carbohydrate each hour if a combination of glucose and fructose, for ultra trail racing due to the intensity not being that extreme, even with my run fast at the start approach, I planned a nutrition schedule of one 30 gram TORQ gel every 45 minutes, so equivalent to 40 grams of carbohydrate per hour.<br />
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I carried out this strategy for the first four hours, supplemented with some coke at the Mardale checkpoint and a piece of ginger cake, as it looked appealing. By the time I had reached the Kentmere checkpoint after 4 hours and 8 minutes, I felt that my running intensity had dropped significantly that it probably wasn't necessary to continue with the gels, as even with them being the most tasty on the market, they still when coming to consuming the fifth gel take a bit of effort to get down. So from Kentmere onwards I simply fuelled on coke and a small mixture of cake and biscuit. Although at the Langdale checkpoint, with a gel not being appealing, I added a sachet of TORQ energy powder to one of my drink bottles and consumed this, rather than any real food. Did my nutrition work? Well I never got that 'woosey' feeling in my head, and I never felt like I was getting weak due to a lack of biochemical energy. So I would conclude my nutritional strategy was successful. <br />
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Right, back to the race. Where was I? Yes, I left the Kentmere checkpoint really buzzing. Immediately there is quite a climb to get to the top of Garburn Pass. I increase the level of race focus, trying to maintain running when the gradient allows, but power hike the majority of the climb. Shortly after the top on the fast gradual descent down to Troutbeck I get another surprise. I very quickly catch Martin Cox, who didn't look very happy, but the difference in running pace is so great I don't even get a chance to chat to enquire about is problem, which I am led to believe from Marcus Scotney's <a href="http://marcusscotney.com/montane-lakeland-50-july-2014/" target="_blank">race report</a> was either a knee or an Achilles issue. Now in fourth place, which I think is great, but again don't ponder over it.<br />
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Usually at this point along the route my legs are pretty trashed and so I am moving pretty slowly. But today. having only covered 30 miles, rather than the usual 80 miles, I am able to run down to Troutbeck at a pretty good pace. The positive feedback this gives me enables me to pretty well run the entire next climb past the Post Office at Troutbeck. And then a few minutes later I get the greatest surprise of the day, Danny Kendall is only a little way ahead of me, and he is walking up a gentle uphill! I can't believe it. Yes I had felt that I had been running quite well, but not overly quick. And yes it had been a pretty hot during the day, which had made the day more challenging. But Danny, the Marathon des Sables runner, surely used to running in deserts isn't going to find the Lakeland heat any issue.<br />
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It doesn't take long to catch him, and as with when I passed Martin Cox, the difference in pace between the two of us was quite extreme. However, we do have a chance for a brief chat where Danny explains that he has been suffering from severe cramps. I wish him the best, and with the excitement of overtaking Danny, my running pace quickens, and now this time 'I leave him for dead'! Payback time for him taking my Steyning Stinger course record I quietly think to myself.<br />
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Although, I am now in third place in the British Ultra Trail Championships, which excites me. I find that I don't dwell on it and simply get back into being within the moment, as I enjoy running quickly through a really scenic portion of the route as it passes through Skelghyll Woods before entering Ambleside.<br />
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<span style="font-family: inherit;">I am <span style="line-height: 115%;">welcomed b</span>y Frances, Rob and Chris at the Ambleside checkpoint. It is great to be greeted by my family. </span><span style="font-size: 13.5pt;"> </span>The boys are taking photos, with the majority of the photos within this post being theirs. This post does also have two photos, start of the Fusedale climb, that I purchased from the Sportsunday (the official race photographers), the family shot at the finish courtesy of <a href="http://iancorless.org/2014/07/28/montane-lakeland-100-50-2014-race-images/" target="_blank">Ian Corless</a>, plus one or two I 'borrowed' from various facebook friends whom I can't quite remember, although I do recall the excellent photo descending towards Kentmere was taken by <a href="https://www.flickr.com/photos/16279920@N02/sets/72157646015300314/" target="_blank">Jen Regan</a>. Thanks for the photos.<br />
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Entering Ambleside Checkpoint</div>
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It is hard to explain, but whilst at the checkpoint the relaxed 'she'll be right' approach seemed to change. Whereas back at Kentmere I didn't seem to have a 'worry in the world' and was really enjoying the race and willing to lose time to chat at the checkpoint. For some reason, all of a sudden I started to rush, to try to save time, I guess I started to panic about Danny catching back up to me if I spent too long at the checkpoint. Whatever caused this change in attitude, I don't know. But compare the expressions between the photo above and the photo below. Something happened, and all of a sudden, as if instantly, I started to struggle.</div>
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Leaving Ambleside Checkpoint</div>
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Just as I leave the checkpoint I hear the applause as Danny is welcome to the checkpoint. The <a href="http://live.sportident.co.uk/home/event/fullresults.html?eventid=7f33054e-b966-4f63-9b7e-f73fd5854cec&mobile=false" target="_blank">official results </a>show that he arrived exactly 3 minutes and 1 second after me. So I had spent probably around 2:45 at the checkpoint. Still quite a long stop considering that I was trying to rush. I don't know what the length of my relaxed cheerful stops at Mardale and Kentmere were, but I would imagine a similar duration of around 2 - 3 minutes. Not quick, but as highlight above, the boost in energy received whilst at the checkpoint tends to result in the regaining of this time plus more!</div>
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I am conscious that my attitude has changed, so I really focus on getting back to being in a relaxed positive frame of mind, whilst trying to maintain the necessary race focus and a good running pace. The steep but shortish climb and descent down to Skelwith Bridge goes well. As I travel along the smooth gravel path towards Elterwater, I feel that it is taking more effort to maintain a good running pace. I am beginning to start to worry about how far there is to go. I 'snap' myself out of this negative thinking, and try to concentrate on just getting to the next checkpoint at Langdale.</div>
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The Beginning of the Struggle at Elterwater</div>
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'Snapping Back' to 'Being Within the Moment' Passing Wainwright's Inn, Chapel Stile</div>
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At the penultimate checkpoint, checkpoint five at Langdale/Chapel Stile, again I am in panic / rush mode as I take on some fuel and fluid, and for the first time in the race I ask what the gap ahead to Marcus is. Why I need to know what the time gap to Marcus is now, when I haven't needed to know since the last time I saw him way back at Low Kop above Haweswater, I don't really know. I guess it was largely due to the prospect of winning a British Athletics Championship medal, which would be pretty amazing at the age of 51, and being over 20 years since I last won a National championship medal. Yes, way back in 1992 while I was living up in Aberdeen, Scotland for a year or so, back in my Ironman triathlon days, I managed to win a bronze medal in the Scottish Athletics marathon championships, I also managed to win a silver medal in the 1992 Scottish Triathlon Championships, finishing second to Jack Maitland, (who just so happens to be one of the Brownlee brothers coaches). </div>
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I guess it was this thinking ahead to what it would be like to 'finish on the podium' and win a British athletics championship medal that got be being distracted and being no longer within the moment. I was now distracted by the destination. I wanted the race to finish. I had started to count down the miles. I was beginning to expect that I should be exhausted by now as I was nearing the finish, having completed 40 miles. So anyway, I ask for some data on the time gap to Marcus, and the impact of being told it was seventeen minutes had immediate negative consequences. I immediately conclude that I can't gain this time, so I need to focus on staying ahead of Danny. I further slipped into trying to predict what will happen in the future. The focus on the present moment is gone. I am not receptive to the positive energy from the checkpoint volunteers. So I depart the checkpoint in a similar state to how I departed the Ambleside checkpoint, without my positivity tank replenished. And just to really 'knock me' as I am beginning to fall into the downward spiral, I glance to my left and see that Danny is only 100 metres away from entering the checkpoint! On no, he is obviously running back to his usual awesome standard. Oh well fourth place is good! </div>
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So as I commence leg six of seven instead of enjoying the surrounding beauty and maintaining my race focus, my mind is wandering. How soon will it be until he catches me? Can I hold him off? Don't be stupid. One doesn't finish in fifth place in the Marathon des Sables without being able to deal with difficult patches during a race, which he has obviously done. It is quite hard to explain the thoughts and emotions that were going around in my head for the next 20 minutes or so before he caught me. One thing I love about ultra-trail racing is the competition. Pitting myself against the other runners. But up until this portion of the race, although I was racing, in terms of really maintaining my race focus to ensure I finished in the quickest time that I could possibly achieve on this day. Since losing sight of Marcus during leg two I had been pretty well running on my own and had been really enjoying the peacefulness of running quickly through the amazing landscapes. Now here I was in a real race battle situation, and for some reason I didn't get excited. The exact opposite happened, I got negative as I simply assumed that I would lose the battle to Danny. </div>
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Now I am not trying to make excuses here, but I am trying to get an understanding of how I need to control my thoughts/feelings for my next race, the Ultra Trail Mont Blanc. At pretty well the same point of the course in last year's Lakeland 100, I was faced with a similar situation, in that I was being chased down by those behind me. What was different this year, as last year it really spurred me on, and it gave me the incentive to up the intensity and to really battle all the way to Coniston? There are two possibilities I can think of. Firstly, self-belief. Last year I had the self-belief that I was capable of winning the Lakeland 100 for a second time. Whereas this year, as described at the start of this blog post, it was quite obvious that I expected to be beaten by Danny. In fact I had used this information to ensure that I didn't became too destination focused. </div>
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So now when I need to have the belief that I was capable of beating him, all I was getting back from the 'devil on my shoulder' was "Don't be stupid. You know you can't beat him, so don't even bother trying. Go back to enjoying the scenery." The other 'problem' I had was that throughout the journey so far I had really focused on running relaxed and not battling/fighting my way to the finish. I have this as a key race goal during ultra-trail races as I don't think it is really possible to fight one's way for seven, eight, nine hours plus. But now with less than ten miles to the finish, not much more than an hour and a half of running, there isn't really an issue with battling for this short duration of time. But I guess the lack of self belief combined with the prospect of the 'discomfort' of getting into a battle which I was going to lose anyway, led to me losing third place without the difficulty that Danny was perhaps expecting to encounter.</div>
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Danny catches me at the bottom of the steep climb up to Side Pike Pass with there being now less than eight miles to the finish. We hike the climb together quietly chatting, and then as the climb flattens out, as we approach the summit, I simply say to Danny "See you at Coniston" as Danny commences running and I continue to walk. He quickly gains probably around a minute on me as we pass Blea Tarn. I then realise that one of my goals for the race was to race the entire 50 miles. For the last ten minutes I had not been doing this. Amazingly I am able to get back into race mode and raise the intensity and start trying to regain the lost ground to Danny. By the time we reach the compulsory self-dibber checkpoint around ten minutes later, I have regained a little bit of time lost to Danny. The race is back on, but on the next short climb before we descend down to checkpoint seven at Tilberthwaite I lose a little more time, as although I am on task and focusing within the present moment, the reality of the situation was that I was pretty exhausted both physically and mentally. Yes, although I have tended to ignore it within this blog post, the physical body does actually play a major part in completing fifty miles of trails as quickly as one can. The messages coming from the leg muscles that they are quite damaged is getting stronger, or perhaps I am just paying more attention to these messages, as it becomes more difficult to focus on the positives as one begins to run out of the all important race focus energy (<a href="http://ultrastu.blogspot.co.uk/p/article-fatigue-rfe-model.html" target="_blank">RFE</a>). As I approach the checkpoint I watch Danny run up the infamous quarry steps, and gauge that I am now around three minutes behind.</div>
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During the last leg to Conistion the arguments from the 'devil', this time using the approach that I must slow down in order to not totally 'destroy' myself so able to be better prepared for my key race of the year, the Ultra Trail Mont Blanc in less than five weeks' time, seems totally logical and appealing. So I stop racing, and slowly make my way to Conisiton. Although to be totally honest, even if I had managed to maintain the race focus for the last 3.5 miles I doubt I would have gone much quicker, as there wasn't much left in 'the tank'! Overall I had 'dug pretty deep', but just not as deep as during last year's <a href="http://ultrastu.blogspot.co.uk/2013/08/montane-lakeland-100-full-race-report.html" target="_blank">100 mile race</a>.</div>
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As I run the final mile to the finish I am already reflecting on my race. How had it gone? How had I performed? Had I achieved my race goals? Whilst within my fatigued state I conclude that I have run well. I have pretty well reached Coniston as quickly as I could on this particular day. And although I didn't quite achieve my goal of racing the entire fifty miles. Racing for probably 46 of these 50 miles isn't too far off the mark. So as I cross the finish line, in fourth place in a time of 8:25:32, I am pretty pleased with how I have performed, and really enjoy the warm welcome from all of the volunteers and catching up again with my family and fellow runners. </div>
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With Chris the Photographer and Chris the Athlete (Who did substantially improve on his 2013 performance by around three and a half hours to finish in ninth place.)</div>
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Sharing Race Journey Stories With Marcus</div>
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<b>Concluding Thoughts</b></div>
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Well this has been another ultra-length post. But beneficial to me as I prepare for my final ultra-trail race of the year, the Ultra Trail Mont Blanc. Hopefully the post has also been beneficial to those that have managed to read this far. The post is sub-titled "Being Within the Moment", and I have spent considerable words above trying to explain how getting one's emotions 'right', contributes significantly to ultra-trail performance. The difference in my race performance in the Lakeland 50 in comparison to my race performance in the Fellsman, just three months earlier, is quite extreme. Was this difference a consequence of me being physically/physiologically fitter? No! I don't think there has been any noticeable change in my physical fitness levels. Throughout the year I have felt I have been in pretty good physical shape. But what has been different between the two races, has been my emotions during the race. To put it simply, remaining positive, and not getting negative. An easy thing to say, and an easy aim to state. But achieving it whilst racing over the demanding Lakeland trails, in pretty hot conditions, is not that easy!</div>
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I have also attempted to highlight above how as my emotions changed during the race, my running changed. In terms of having an objective measure of how well one is running during the race, I find the individual leg time rankings can provide a guide. If we look at the leg split time data of the six pre-race favourites as identified by race winner Kim Collison (7:48:01) within his excellent (brief in comparison to my effort) <a href="http://kimcollisonblog.wordpress.com/2014/07/28/the-lakeland-50-british-athletics-ultra-trail-championships/" target="_blank">race report</a>, the variation in the leg split time rankings for these six runners is at times huge and really interesting, (see below).</div>
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Within the various race reports I have read, there is mention of severe cramping, heavy legs, dry mouths, boiling brains, screaming hearts, injury issues, but also mention of "the belief I could do it". So maintaining one's running pace may not be as simple as controlling one's emotions. But unless the physical issues are literally slowing you down, I would suggest these 'difficult patches', or often referred to as 'low points', as the term suggests are when one's emotions are low, then getting one's emotions in the right place plays a huge part in determining running pace and overall race performance.</div>
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Looking at the table above, the variations in the leg split time rankings are quite large. It seems that five out of the six runners, excluding the winner Kim, had 'difficult patches', and experience one or two relatively slow legs. Also interesting that five out of the six runners 'won' a leg, except me! I have produced two excel files with the leg split time rankings for all competitors for both the Lakeland 50 and the Lakeland 100 races. These can be accessed by clinking this <a href="http://www.trailrunningsussex.co.uk/lakeland50legsplitrankings.html" target="_blank">L50 link</a> and this <a href="http://www.trailrunningsussex.co.uk/lakeland100legsplitrankings.html" target="_blank">L100 link</a>.</div>
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Well done to everyone that completed the Montane Lakeland 50 and the Montane Lakeland 100, and huge congratulations to Kim for his outstanding (consistent) performance. By the way, it was Kim who highlighted within his<a href="http://kimcollisonblog.wordpress.com/2014/07/28/the-lakeland-50-british-athletics-ultra-trail-championships/" target="_blank"> race report</a> "<span style="background-color: white; color: #776b59; font-family: 'Open Sans', Helvetica, Arial, sans-serif; font-size: 16px; line-height: 24px;">I had the belief I could do it</span>".</div>
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Lastly, a massive thanks to everyone involved in putting on such a fantastic race.</div>
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Time to sign off with a quote from twice Lakeland 100 second place finisher Andy Mouncey:</div>
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"So it's just running, is it? Yeah right! .... My emotional turbo-charge has been to meet the other members of Family Mouncey." Andy Mouncey, from his book titled: <a href="http://www.bigandscaryrunning.com/books/4584438080" target="_blank">Magic, Madness and Ultramarathon Running</a></blockquote>
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All the best with your emotions during future races.</div>
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Stuart</div>
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PS Those of you who had a look at the Montane Kentmere checkpoint crew's <a href="http://www.montane.co.uk/news/montane-lakeland-100-50-none-shall-sleep" target="_blank">report</a> may have noticed the following at the end of their report <span style="background-color: white;"><i style="font-family: 'Lucida Sans Unicode', 'Lucida Grande', Ariel, sans-serif;">Stuart Mills (ML50): My intention at the moment is to give ultra trail running a break for a few years as I will focus on returning to Ironman triathlons after a twenty year break. So I will not be back next year, but maybe in 2017." </i><span style="font-family: inherit;">Y</span></span><span style="font-family: inherit;"><span style="background-color: white;">es not only i</span>s UTMB later</span> this month going to be my final ultra-trail race for the year, but my final ultra-trail race for a few years. But more about this in another blog post!</div>
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UltraStuhttp://www.blogger.com/profile/16637489358497153536noreply@blogger.com5tag:blogger.com,1999:blog-9115955661375211752.post-87368036529044778772014-07-27T21:00:00.001+01:002014-07-27T21:18:33.253+01:00Montane Lakeland 50 - Quick Update<div dir="ltr">
<u>Hi</u></div>
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It's been some time since I have done a quick update, but since it will be a little while until I write my race report due to spending some time on holiday, here is a quick update.</div>
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The Montane Lakeland 50 this year was the British Ultra trail championships so there was an exceptionally strong field. After having to date a disappointing racing year it is very pleasing to report that I had a positive performance. Racing in at times very hot conditions, after spending the majority of the race in sixth place, I had a really strong patch between 21 and 34 miles and moved to third place. Unfortunately at around the 42 mile mark Danny Kendall re-overtook me, so I finish in fourth place in a time of 8 hours 25 minutes, around half an hour behind the winner Kim Collinson. Jo Meek finish in sixth place overall to win the women's race.</div>
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Look out for my full race report around the middle of next week, where you can expect an ultra length report as I will attempt to share how I managed to get the preparation more complete, which resulted in a substantially improved 2014 race performance.</div>
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From a warm northern England, all the best with your summer running. </div>
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Stuart</div>
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UltraStuhttp://www.blogger.com/profile/16637489358497153536noreply@blogger.com3tag:blogger.com,1999:blog-9115955661375211752.post-42629670031139917902014-06-17T23:12:00.001+01:002014-06-17T23:39:29.043+01:00South Downs Way 100 Race Report - Processing the FrustrationHi<br />
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As I start typing up this race report from Saturday's race I'm not that sure what I will end up writing. Often I let things 'settle' for a few days or perhaps a week, to allow time to fully process what happened during the race, in order to learn from and to continue to improve. However, due to there being some frustration with my performance on Saturday, I find I am wanting to analyse what happened as soon as possible, so I can adjust my preparations so as to 'get things right' for my next race, which is only six weeks away. So if this race report ends up being a bit 'jumbled', it is because I am analysing the race 'live'! <br />
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Please note that although I publish my race report posts on my UltraStu blog which enables others to read my race reflections, the number one reason for writing the post is to assist me with improving my ultra trail running performance. So yes, the post maybe rather lengthy, probably a bit repetitive, and even at times boring, but it serves it's purpose for me. And if others are able to take on board some useful bits of information from my experiences and the mistakes I have made, then this is a bonus! Be prepared for an ultra analysis!<br />
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This year was the first year since taking up ultra trail running in 2008 that I decided to race two ultra races of 100 miles duration, these being the South Downs Way (SDW) 100 and then at the end of August, the Ultra Trail Mont Blanc 166km (103 mile). With the majority of the SDW race travelling through Sussex, passing just a few miles from where I live and finishing at Eastbourne where I work, it seemed an obvious race choice to include as one of the seven races I race would race during 2014.<br />
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The SDW race was first organised by <a href="http://www.centurionrunning.com/" target="_blank">Centurion Running</a> in 2012, when it was won by Ryan Brown in a time of 17:04:26. Last year, Robbie Britton just a few weeks after he ran for Great Britain at the World 24 Hour Championships where he finished in I think 19th place, ran one and a half hours quicker and won in a time of 15:43:53. So as I started my TOTAL preparations for this year's race I knew that to achieve a finish time of around 15:40 it would require quite a bit of focus. As with all of my races I carry out extensive research on the event, looking at past results, race route descriptions, and if possible recceing of the course. With the race being so local to me, I knew the route pretty well, having raced over portions of it during the South Downs, Three Forts, Steyning Stinger and Beachy Head trail marathons , as well as having mountain biked the entire route from Winchester to Eastbourne a few years back. However training partner and work colleague Rob Harley who was also racing the SDW100, hadn't run much of the route, so during May we scheduled in three recce runs which covered from Winchester to Housedean Farm (Checkpoint 11, as the SDW crosses the A27, not too far from Lewes).<br />
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Before the Start With Training Partner Rob</div>
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With the terrain and elevations fresh in my mind, together with an assessment of my current physical fitness, I then calculated split times for each of the fifteen legs assuming I have a 'perfect day'. I have used this 'perfect day' approach for I guess the last year or so. It is not specifically a race goal, but used more as an expectation that if everything went well, then this finish time is possible. I prefer this approach rather than calling it a race goal, so it avoids any possible disappointment that may result if one doesn't achieve the target time set, as one wouldn't expect to achieve the perfect result every time they raced. I have mentioned before why I think it is important that one has a 'ball park' idea of what finish time one can expect to achieve in relation to the sub-conscious, so won't repeat it here, rather than stating that it is important! In terms of specific race goals, I try to establish non time related, or non place related goals. With the specific race goal being more of a 'journey' goal rather than a 'destination' goal.<br />
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Well following my detailed split time calculations, my 'perfect day' finish time came to 14 hours 50 minutes. Okay, pretty quick in relation to Robbie Britton's 2013 finish time, but looking at the calculations on paper, the numbers seemed to be pretty realistic. For those interested in how I calculate these split times, firstly in order to have any reasonable accuracy one needs to have a thorough knowledge of the route, so for the SDW100 I had no problems there. Then due to my "Run as fast as you can, while you can" pacing approach, I schedule into my calculations significant slowing down. With the minute mile rates for the SDW100 starting at 7 minute miling for the first two legs, i.e. up to Checkpoint 2 at Queen Elizabeth Park, the first timed checkpoint at 22.6 miles. Then progressively slowing down to 10 minute 30 seconds per mile for the last two legs from Alfriston at 91.6 miles. I also factor in the approximate time lost on the climbs, and time stationary at checkpoints, and so add on these extra minutes to each of the checkpoint split times. Now I know many people adopt the exact opposite approach, and aim to try to maintain a constant running pace throughout, but I am not convinced. Even after Saturday's result I am still adamant that slowing down is a reality, and not slowing down during an ultra event is actually a sign of a poorly paced race. Although the amount of slowdown is obviously important. Excessive slowing down is clearly not what you want, but you do want some, or perhaps better phrased as, you should expect some. If time allows I will try to expand upon this later on.<br />
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So even though I spend a significant amount of time calculating my checkpoint split times, come race day I try not to know these times precisely. For Saturday's race I knew my schedule times at CP2 QE Park (2:44), at Washington CP7 after 54.0 miles (7:10), at Southease CP12 after 83.2 miles (12:00), which I had to know, as I was going to be cheered on by my family at Southease and my boys Rob and Chris don't appreciate me not keeping to schedule, and lastly the finish time at Eastbourne. But the scheduled times at the other 11 checkpoints, I didn't know. I didn't need to know them. I guess in essence I didn't really need to know any of the split times as come race day I try to run by feel. But I have found that it is quite difficult to race without any objective feedback on how one is performing, such as split times, hence why I memorise just a few split times for during the race. Just an aside, although I do wear a Garmin Forerunner 310XT GPS watch with heart rate monitor. Whilst racing I never look at my heart rate. I wear the watch for later analysis of the heart rate, mile pace, and elevation data.<br />
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So how did the race progress, and why the frustration that I have indicated above? Well standing on the start line I was in a 'good place'. I felt that my preparation had gone well, both physically and non-physically (mentally). Since getting over the injury I picked up during the Steyning Stinger marathon back at the start of March, I had run a total of 783 miles during the 12 weeks leading up to the race. So with a weekly average of 65.3 miles per week, it was probably one of my biggest weekly mileage periods of training. But what was more significant was that I didn't feel run down from, relative for me, the high mileage. I was actually feeling really good during the majority of my training runs There wasn't really a deliberate intention to increase my weekly mileage. It more came amount as a result of the lengthy recce runs with Rob, long runs checking out the Weald Challenge Trail Race routes, then marking the route and collecting in the route markings, and finally doing an ultra guided running weekend as part of my Trail Running Sussex website.<br />
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I also felt pretty comfortable with my plan to start reasonably quick, to hopefully get ahead on my own, so I could run my own race. Gaining a lead as a result of running quickly for the first few hours during previous ultra trail races had worked quite well for me. In a number or races, for example in the Montane Lakeland 100 in 2010 and 2013, both of which I won, I was able to get around a 12 minute lead by around the 3 hour mark and then pretty well hold that time gap for the next 4 - 5 hours (in 2010) or for the next 15 hours (in 2013), before extending the lead. In the past, running faster than a 'realistic' 100 mile race pace for the first three or so hours hasn't seemed to do any 'damage', In fact it did the exact opposite, as the joy I would receive from running quickly, whilst still feeling good, is huge and provided a massive positive boost.<br />
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I was also really looking forward to the race, from the competitive aspect, the scenery aspect, but also the banter aspect that I was likely to receive form friend Brendan, who being a road cyclist, was going to cycle on his road bike from Winchester to Eastbourne and randomly 'pop up' along the way where the SDW crosses various roads. Even though I had told him there was no need to, he had come prepared with lights on his bike, and with a thick novel to keep himself entertained while he anticipated lengthy delays in waiting for me at the road junctions!<br />
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Standing on the start line at Winchester, although happy with my preparation, there was however some doubt about how competitive I would be. Although I try to simply focus on what I am able to do, pretty well everyone else you speak to about the race is interested in how you will do in relation to the likely winner of the race. What position do you think you will get? Will you win this 100 mile race, like you did at last year's Montane Lakeland 100? Don't you perform better in 100 mile races than you do in the shorter races, such as marathons, so surely you are expecting to win? So even though I try not to focus on the opposition, it is quite hard not to! So who were the opposition? Last year's winner, Robbie Britton wasn't racing, but on the entry list available to view on the race website, I did recognise a few names of some high performing runners. So I knew that it wasn't just going to be the case of simply turning up and winning. Not that it ever is like this!<br />
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Then a few days prior to race day, James Elson, the race director posts on the <a href="http://www.centurionrunning.com/blog/2014/06/09/petzl-sdw100-pre-race-preview/" target="_blank">Centurion Running blog</a> his thoughts on the main contenders. Yes, I am listed as one of the contenders along with five or six other prospective leading men runners, and the likely leading women runners. Although I was aware of many of the other runner's recent achievements, the recent sub three hour Three Forts Trail Marathon performance listed for Mark Perkins, together with his pretty quick SDW50 time attracted my attention. Back in 2007 when I had won the Three Forts Marathon (actually 27 miles), I remember that I felt that I had run reasonably well that day to record a finish time of 3:07. During the last two years, I have found that my trail marathon times have slowed quite dramatically. So I know that I no longer would be able to run the Three Forts Marathon in 3:07, more likely around ten minutes slower at 3:17. So I guess this is where some of the doubt about my likely competitiveness initiated from. It appeared that possibly I was giving away 17 minutes over the marathon distance. <br />
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Now I know there is a big difference between racing a marathon and racing 100 miles. Usually being aware that another runner could possibly beat me in a marathon wouldn't really bother me. As the longer the duration of the race, the greater the contribution ones non-physical preparation plays in determining performance. And I see this aspect as perhaps one of my strengths. But for an unknown reason, possibly due to my 'below par' performance at the Fellsman back in April, my self belief was lacking a wee bit, and so the doubt was there. What was my solution to dispel this doubt, this lack of confidence? Try to maximise the possible interpretation by others that I am a 100 mile specialist, and therefore a difficult competitor to beat. Which I felt would be enhanced by getting a substantial enough lead over the main contenders at the first timed checkpoint at QE Park after 22.6 miles. Then hopefully once they receive the anticipated large time gap feedback, they might just accept that they are only racing for second place and so 'forget' about me and pay too much attention to each other.<br />
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Perhaps you can begin to sense why I am frustrated with aspects of my performance during Saturday's race. Planning ones race strategy on other runner's possible actions is probably one of the first DON'Ts of successful trail running. Everyone knows that one should simply focus on what they are doing, not on what others are doing. Yes, you know that, I know that, but sometimes even when we know what we should be doing, it doesn't mean we end up doing it!<br />
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Race Start at Winchester</div>
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So, the race starts and I take off pretty quickly. It felt easy and I would have thought that it was somewhere around 6:20 minute mile pace. Quick, but not too fast. My GPS data, available to view on<a href="http://connect.garmin.com/activity/520904923" target="_blank"> GarminConnect</a>, actually shows that the first mile was run in 6:04, so a little bit quicker than planned. As mentioned I was really looking forward to the race, so maybe this excitement lead to running that quickly. Anyway I felt good, and continued to feel good as I settled into a comfortable pace, quicker than one would expect for a 100 mile race, but that was always my race pacing approach. Start quick for the first hour, then ease of the pace for the next hour, then ease of a bit more for the next hour. So by the time one is three hours into the race, I would eventually be running at 'proper' 100 mile race pace.<br />
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Unfortunately, with this 'obsession' with getting to the QE Park checkpoint with a massive lead, to hopefully demoralise the following runners, I kept on pushing, probably running at a slightly higher intensity than I would usually maintain during the second and third hours of a 100 mile ultra trail race. I reassured myself, that all was fine, everything was going to plan, and that I could 'ease off' once I passed through the QE Park checkpoint. I reached the checkpoint in 2:42:29, so just a little over a minute quicker than my scheduled 2:44 'perfect day' split time, feeling pretty comfortable, but with the beginning of some doubt that perhaps I may have gone that little bit quicker than usual.<br />
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Still Running Strong After Around 11 Miles Through Exton</div>
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I remember trying to make comparisons to the intensity I raced the first two or three legs at last year's Montane 100. So again, another big mistake. Rather than focusing on the present moment, I was being distracted, and not 'staying within the present moment'. Probably one of the most important non-physical determinants of ultra trail running performance. Yes, again I know what I should be doing, but again not doing it! Oh the frustration!<br />
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Having 'promised' to myself that I could ease off once passing through the checkpoint, the easing off of the pace was more pronounced than it should have been. This confirmed to me that yes, I had gone that little bit too quick. Now I know that I promote the pacing strategy of "Run as fast as you can, while you can!" So surely then you can't run too fast. Well I know, that this philosophy of mine can create some confusion. What I am trying to get across with my approach is that, pretty well no matter what pace you run at, unless ridiculously slower than what you are capable of, then you will slow down during an ultra trail race, as you will gradually fatigue. So it is best to make the most of feeling strong and fresh at the start of the race, and run quickly. Obviously, the "As fast as you can" literally doesn't mean "As fast as you can", i.e. for me a 5 minute mile, but it means faster that what you would expect to be able to maintain for the duration of the ultra race. How much faster? Now that is the interesting debate.<br />
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You can interpret from my planned schedule above, that my how much faster was quite a bit faster. A 14 hour 50 minute finish time gives an average minute mile pace of 8:54, which includes the time one slows when running up the hills. My planned starting pace of seven minute miling was without the time lost running up hills, as I include this extra time afterwards. Once I have added in this extra time my planned average minute mile pace to QE Park at 22.6 miles was 7:15 miles. So 1:39 per mile quicker than the overall average pace. Then towards the end of the 100 mile race, I am planning to run 10:30 minute miles, plus around 15 seconds per mile slower due to the hills, so more like 10:45 minute miling, so 1:51 per mile slower than the overall average pace.<br />
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Now I am not trying to state that this percentage faster is the ideal ratio quicker that everyone should go at when starting an ultra trail race. These are just some numbers/ratios that seem to 'work' for me based on my previous twenty five ultra trail races. Looking at the GPS data from last Saturday, I think the 'problem' wasn't so much due to an error with the above numbers, but more due to the error in my interpretation of the pace I was running at. Possibly due to being too anxious on creating a big lead. With the first few miles consisting of mile split times of 6:04, 7:33 containing a 68 metre elevation gain, 7:11 containing a 38 metre elevation gain, and then another 6:04 mile. It is definitely quicker than the planned flat running pace of 7:00 minute miles!<br />
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So what effect does this quicker than planned race start have? Yes, it will result in increased glycogen usage, and also possibly increase the level of muscle damage. But in relation to the pace I am able to run at, even running a 6:04 minute mile isn't relatively that quick, as I am still able to run a sub five minute mile, just! But the damage that it does create is within ones mind! Now I know that probably the most accepted approach to ultra running in terms of pacing strategy is to "Take it easy to half way" and then the 'racing' can begin. Well even though I totally disagree with this approach, although I had arrived at the QE Park checkpoint pretty well bang on schedule, I found that the moment I started to question whether I had actually worked at too higher an intensity, the mind started to wander. I was thinking back to the miles just completed, trying to assess whether I had "gone too hard", (yes the term hard, being a negative term doesn't really help!), and then thinking ahead trying to predict what the possible consequences could be for the next 70 miles. Again, I know what I should have been doing, simply staying within the present moment, staying within the 'here and now'. But for whatever reason I wasn't! And the moment this happened, I had the "bad angel" on one shoulder, as Ironman triathlete Chris McCormack describes it as, screaming at me telling me "You have blown it", "You are going to suffer for your ridiculous fast start", and as much as I know physiologically my quickish start wasn't going to be that damaging, sometimes it is just gets too difficult to continually battle against these "bad angel" arguments! I therefore accepted, that the only way to perhaps salvage my race was to slow down by pace, which I had always intended to do, but it just so happened that the resulting slowing down was more than planned.<br />
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Looking back at my 'perfect day' schedule, the planned arrival time at Cocking CP4, the next timed checkpoint at 35.1 miles, was 4:24, which means that the 12.5 miles between checkpoints would take 1:40, so an average minute mile pace of exactly 8:00 per mile, So 45 seconds per mile slower than the planned average pace up to QE Park. In terms of elevation gain and loss, although there are a few climbs during the first 35 miles, there isn't anything really major, apart from a bit of a climb up to the top of Old Winchester Hill, so probably not much difference between the first 22 miles and the next 13 miles. In fact although not physically possible, there seemed to be more significant downhills during this portion of the race, in relation to any of the climbs, such as the drop down from Beacon Hill immediately after CP1, the drop down from Buster Hill immediately before CP2, and the drop into the Cocking checkpoint (CP4).<br />
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Shortly before dropping down into the Cocking checkpoint, I get a big surprise as Mark Perkins appears beside me. Up to that point, the only information I had received was that at about 7 - 8 miles into the race I had around a five minute lead. Having gone through the QE Park CP in 2:42 in relation to Robbie Britton's QE Park CP time form 2013 of 3:09, I thought that my lead could possibly be anything as great as up to 15 minutes, if the same rate of gaining a lead up to the 7 - 8 mile mark was maintain throughout to QE Park. Note; the official results actually show that my lead at the checkpoint was only 9 minutes and 13 seconds! Which I didn't know on race day, so to be caught at the 35 mile mark was a bit of a shock. Looking at the split time for arriving at Cocking, based on my data, as the official Cocking CP data isn't available, which was at around 4:32. I had lost 8 minutes to my perfect day schedule, but more importantly had lost ALL of my 9 minute lead from QE Park. It had taken me 109 minutes to cover 12.5 mile miles. So instead of my average running pace slowing down from 7:15 min/mile to 8:00 min/mile, it actually slowed substantially more down to 8:44 min/mile. Meanwhile Mark Perkins' pace only slowed down from 7:37 min/mile up to QE Park to 8:00 min/mile. Interestingly the 8:00 min/mile pace he ran at between QE Park and Cocking was identical to my planned 'perfect day' pace. So as planned, if I had managed to control my slowing down during this portion of the race to 8:00, then the time gap would have been the same, which I have noticed is what typically has happened in a number of my previous ultra trail races.<br />
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What caused the excessive slowdown is the big question? Was it largely due to the negative thoughts, the wandering of the mind, the doubt, concern, worry about having gone too fast? Or was it simple physiology, I just wasn't physically fit enough to run at the pace I had planned? Probably a combination of the two. All I know, and where the frustration comes from for this portion of the race is, that with better mind control, the slowdown wouldn't have been as excessive. And this is something I can remedy before my next race. Trying to correct the level of physical fitness is a lot more difficult. As mentioned above, with increasing age I have found that my physiology has declined, and during the last two years especially, this decline as been more rapid! Maybe with turning 50 last year, there is also a possible mental expectation component that has magnified the decline, although in my mind I still feel as young and as competitive as I always have! <br />
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Mark's stop at the checkpoint is minimal, and so he departs a minute or so before me, and that is the last I see of him! Although disappointing to have lost the lead, I am fine with it, and in some ways a bit relieved, as I was aware that I was slowing down more than I should have been, so with my mind wandering, I found that I was trying to predict, with minimal data, when I would get caught. Not a good sign, having this negative expectation of being caught present within ones thoughts! So at least now I didn't have this distraction.<br />
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I therefore continued along the South Downs Way, yes at an even slower pace. It still amazes me just how much leading a race can have on how one feels. Maybe it is just my big ego. But when leading a race, everything just feels so much easier. The moment one loses the lead, all of a sudden little things became more of a struggle. And it isn't just me with these sensations. How many times have you seen the current leader of a race drop out. Very seldom. But the moment they lose their lead, then all of the sudden the discomfort from the injury or illness becomes just too much and they drop out. Yes, it is all in the mind. But that doesn't mean that these feelings, emotions, sensations aren't real!<br />
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So I make my way towards Eastbourne, briefly chatting to Brendan at a number of different road junctions. And I guess shortly before descending into Amberley at around the 45 mile mark I encounter my first challenging moment. Up to that point I had felt okay. Although at times I felt a bit warm, my hydration using the new <a href="http://www.montane.co.uk/range/packs/jaws-10" target="_blank">Montane Jaws 10 </a>trail running pack with drink bottles on the shoulder straps, and my nutrition using <a href="http://www.torqfitness.co.uk/nutrition/torq-gel" target="_blank">TORQ gels</a> had been effective. But after over six hours of running, even with the TORQ gels being a lot less 'offensive' than all of the other gels I have used in the past, the thought of consuming more gels wasn't that appealing, which then creates concern regarding whether I am taking on sufficient fuel. There also at the same time seems to be a lack of excitement, and lack of enjoyment. I guess partly due to having lost the lead but hopefully I would expect more due to the fact that I was running slower than planned. I usually establish a race goal of running strong, running confidently, running positively for as much of the race as possible, ideally the entire race. But on Saturday, obtaining that goal was no longer possible due to the negative thoughts that had 'taken control' shortly after QE Park with the acceptance that I needed to slow down! So in combination with this reduction in joy, I was finding it difficult to maintain the motivation to keep the intensity at a race pace level. The "bad angel" was doing it's best to convince me that there was no purpose in trying to run quickly. It wasn't possible to achieve any of the race goals I had established, so the best option was to simply slow down, look at the scenery, totally forget any time component to do with the race, and therefore maximise your enjoyment! It always amazes me how the "bad angel" always somehow manages to construct a pretty powerful argument to get you to slow down!<br />
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Fortunately climbing the big climb out of Amberley, although not moving that quickly I get back on task. The increased focus to get up the hill re-engages my racing mode, and things are therefore pretty well okay all the way to the Washington checkpoint at 54.0 miles, which I reach after 7:31. Now being 23 minutes behind Mark, and in relation to by 'perfect day' schedule, 21 minutes behind schedule. Taking on board this time information, at first pleases me, as it confirms that even if I was running well, I would still likely be behind Mark as he is running really well. But then it disappoints me, as I realise I am missing an excellent opportunity to have a great battle in what could have been a closely fought race.<br />
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I guess I am stopped at Washington for around 3 - 4 minutes. I used to always try to minimise the time I spent at checkpoints, but now I am not too sure if this is the best approach in long 100 mile races. At the checkpoint is an excellent opportunity to really soak up some positive energy from the volunteers and other spectators. And as long as the time spent there isn't too long, the 2 - 3 minutes of 'down time' can allow your mind to briefly switch off from the required 'race focus', and can rejuvenate you. However, taking a 'break' at a checkpoint can also be risky, as it can result in when you attempt to get back into race mode, that you don't return to the same race intensity, and from that point in the race onwards, it is as if your 'intensity thermostat' has been reset. So where as for example in last year's Montane Lakeland 100, where taking 2 - 3 minute checkpoint breaks made a significant positive impact on my overall race performance, I think possibly with the SDW 100 race route not being so physically demanding. Due to smaller climbs, the lack of night time running (for me), and the much reduced overall race duration. Then taking slightly longer breaks last Saturday didn't really pay off! For those situations in more demanding, long races, I would suggest that 3 minutes should be the upper maximum time. The only problem is that it is so easy for the 2 - 3 minutes to extend to 5 - 6 minutes, and then it may become even more difficult to get back into race mode!<br />
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Leaving Washington CP at 54 Miles (Photo courtesy of Javid Bhatti)</div>
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Being at the Washington checkpoint for that little bit too long does result in me taking a bit of time to re-engage with the race, but overall I am reasonably happy with the progress I am making towards Eastbourne. Yes, a lot slower that planned, but at this point although not moving fast I am still racing. However, on the decent to the Boltophs checkpoint at the 61 mile mark, the amount of discomfort in the legs seems to be the 'final straw' in my ability to hold off the 'slow down arguments'! Now in every 100 mile race I have run, towards the latter end of the race, I have always experienced discomfort due to extensive muscle damage. Yes, sometime it is worse that others, but reflecting back now, as I descended down to Bolthophs it was nowhere as challenging as usual, and this 'giving' in without really trying to process the discomfort, is another source of frustration. Interestingly even though I don't think slowing ones pace down to pretty well a minimal shuffle actually reduces the level of discomfort that much, it at least feels as though one is doing something positive to make things more comfortable. So that is what I do. I absolutely take forever to drop down to the river and into the checkpoint. <br />
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The Massive Drop in Heart Rate as I DNF the Race Decending into Boltolphs Checkpoint at 61 Miles</div>
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Then to 'top things off' as I leave the checkpoint and glance back across the river, I spot an approaching runner. Do I then immediately get a move on, get back into race mode? Unfortunately not. I walk out of the checkpoint, walk across the busy road, and yes walk up the hill up toward the youth hostel on Trueleigh Hill. Although the hill is reasonably steep at the bottom section, I know that I shouldn't be walking it, but I do! I no longer have the incentive to maintain my race focus. In reality my racing is over for the day! Even though I am still in second place overall as I walk up the climb, it doesn't seem to hold any significance for me. And this is what is possibly the most frustrating aspect for me from last Saturday's race. This lack of desire to continue to race hard, regardless of my race position. Yes, a very disappointing realisation! <br />
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Racing the Mountain Bikers At Ditchling Beacon At Around 72 Miles</div>
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Having a 'Picnic' at Southease Checkpoint at 83 Miles With Cyclist Supporter Brendan and Chris</div>
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However, I do continue to run, all be it, at a slower than usual pace, all the way to Eastbourne, apart from walking up the very last climb out of Jevington. As I had lost the incentive to run as quickly as I could, pretty well the only motivation I was able to create to keep me moving along at running pace was so I didn't miss any of the football that started at 11:00pm and so after 17 hours. As I left the last checkpoint at Jevington, I knew that I could literally walk all the way to Eastbourne and still not miss any of the football, hence the lengthy walk up the final climb/ I officially finish in fifth place overall, in a time of 16:33:30, which I guess for 228 of the runners from the field of 233 starters on Saturday they would be really pleased with finishing fifth in such a quick time. But everyone's motives and challenges for running the SDW100 are different, and therefore everyone's levels of achievement and satisfaction are also different. So for me, the finish time was not satisfying. I know I am capable of a better performance. Yes, I know that maybe I have finally reached the pinnacle of my ultra trail racing performances, and so from now on it may be all downhill. But, I guess it gets down to the fact that I am not quite ready to accept this. The desire to continue to perform at a high level that has provided me in the past with immense satisfaction is still strong. Fortunately through this detailed analysis of last Saturday's race I am able to see that I can make some simple changes which can enhance my performance quite a bit. So I am not quite ready to 'throw in the towel'.<br />
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So yes, the SDW100 was frustrating for many reasons, but the best way to deal with these frustrations is to put in action the necessary changes I need to make to my TOTAL preparation. Specifically my non-physical preparation in order to 'bounce back' from two consecutive 'below par' performances, as physically I feel in pretty good shape. Look out for the next lengthy instalment of my continuing learning experiences at the end of July, as I look to 'get it right', to do what I know I need to do, over the fantastic trails of the Lake District at the Montane Lakeland 50.<br />
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Well I did warn you at the start that this blog post was being typed 'live'! As a result I am feeling a lot more positive towards my next race, which before commencing these race reflections, there was just a wee bit of doom and gloom!<br />
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I will sign off with a quote from one of my favourite books:<br />
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"You can either live the safe route that many others have done and continue to do, or you can take that leap of faith: jump off the cliff that can send you into a World that is unpredictable, extremely challenging, and altogether unsupported by those who see risk as a negative. Do that and you can truly live the life that you were put here to live". Mark Allen, Six Times Hawaii Ironman Champion. From the book titled I'm Here to Win, by Chris McCormack, 2011.</blockquote>
Was running the first mile in 6:04 the safe route? No, probably not, but it was a lot of fun!<br />
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All Smiles - Out On My Own at the End of the Starting Lap of the Field at Winchester</div>
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Stuart<br />
<br />UltraStuhttp://www.blogger.com/profile/16637489358497153536noreply@blogger.com3tag:blogger.com,1999:blog-9115955661375211752.post-16236095145328098772014-06-10T21:14:00.001+01:002014-06-10T21:42:28.217+01:00Weald Challenge Race Report - The Joy of Trail RunningHi<br />
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Although this post is a race report, it is slightly different as it is not from a runner's view, but this time from the perspective of being Race Director. Yes, the Weald Challenge Trail Races, started with a simple thought following a training run, and two years later, it took place. And as the subtitle of my post suggests, based on the feedback received from those that took part, it brought plenty of joy to many runners.<br />
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It was Monday 4th June 2012, and it was the Diamond Jubilee Celebrations, so the Monday was a holiday. I was in training for the 2012 Montane Lakeland 100, and as I had lost two months training earlier in the year due to a stress fracture in my foot, I had been 'playing catch-up' since getting back into running at the end of April. So I was wanting to make the most of the Queen's celebration, and so run that little bit further than I usually would from home. I got out the Ordnance Survey maps and saw that I could head out along the Wealdway long distance path that passes my front door, which I usually run along. But if I ran that little bit further, to enter the Ashdown Forest, I could run a small road section along a country lane and then join onto a second long distance path, the Vanguard Way, and follow this pretty well all the way back to my village of East Hoathly, before turning off the Vanguard Way at Graywood, just one mile from home.<br />
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So at 6:01 am I started my run, and 3 hours and 18 minutes later I was back home, having completed 22.02 miles. How do I know this? Well, because I was going that little bit further than I usually would in a training run, I wore my Garmin GPS watch, which I tend to only wear for races and special training runs. So the run is stored on <a href="http://connect.garmin.com/activity/185476357" target="_blank">Garmin Connect.</a> I got back from my run and as I was thinking how fantastic the run had been with such a variety of great terrain and scenery, I noticed the distance of 22 miles and thought that it wasn't too far short of a marathon. Our neighbouring village Chiddingly is two miles away, so there and back would add the extra 4 miles needed to make the run up to the marathon distance. And at that moment, the Weald Challenge Trail Marathon was created. Although the name I originally gave to the run was the "Vanguard of the Weald Trail Marathon", acknowledging the names of the two long distance paths.<br />
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Shortly after that discovery run, I proposed to training partner Kev that we do the run one Saturday morning, starting and finishing at Chiddingly, in order to measure the exact distance. So around four weeks later on Saturday 7th July 2012, at 5:04 am, Kev and I commenced the running of the very first Weald Challenge Trail Marathon, starting and finishing at Chiddingly Primary School. Later that morning, after running 26.35 miles, completed in just under 5 hours, Kev and I had the 'honour' of being joint course record holders! Click <a href="http://connect.garmin.com/activity/196512717" target="_blank">HERE</a> for the inaugural course record Garmin data.<br />
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So that was the beginning, and since then, until two weeks ago, I have been on a Race Director's journey; turning an idea into reality!<br />
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Although I have been race director for our village 5km road race titled the '<a href="http://www.kingsheadcanter5k.org.uk/" target="_blank">Kings Head Canter 5K</a>' for the last eight or nine years, this is a pretty straight forward race to organise. I have support from the East Hoathly and Halland Carnival Society, who provide the volunteers for the day, and with it being a road race along quiet country lanes, it requires I think a grand total of four direction arrows at the four road junctions along the route. Organising an off-road marathon, and also a 50km ultra event and a half marathon as well, was a much more challenging task! The additional 50km and half marathon distance events simply seemed the 'natural' thing to do, after discovering that these were the distances that resulted if runners either continued further into the Ashdown Forest to directly join the Vanguard Way before starting to head back to Chiddingly, or if they turned earlier at Blackboys where the Wealdway and Vanguard Ways meet.<br />
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I won't bore you with the 'million and one' things that were done prior to race day some 22 months later. But if in the future, I hear anybody perhaps questioning the worth of a race director, I will just ask them if they appreciate just how much is involved in putting on a running race. From: getting race permits; informing the police, councils, Ashdown Forest; sorting out first aid, volunteers for the day, race entries, race numbers, finisher momentos, prizes, feed stations, portaloo toilets, car parking, registration venue, etc. You can be guaranteed that just when you thought of everything, something else needed to be done, or you discover that you have upset someone, for example local horse riders extremely upset at the flapping red and white barrier tape hanging from trees that 'spook' their horses, or runners that wish to enter after entries have closed, even though entries had been open for six months!<br />
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Now the above paragraph may come across as being a bit negative. I don't mean it to appear negative, as it was my decision to take on the race. It was my challenge, and as with running a race, if it wasn't a challenge, the satisfaction upon completion wouldn't be as great. However, looking back now, if someone had told me that it would take so so many hours of time and mental energy to put on the event, then perhaps I wouldn't have taken on the challenge. Fortunately, nobody told me about the reality of being a race director for a new event. But now with the Weald Challenge Trail Races having successfully taken place, I am very pleased that I did complete the journey from thought to fruition.<br />
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I don't want this post to sound like 'The Oscars' with loads of thank yous, but I will just thank one or two people, which clearly isn't everyone, as the list would be far too long. First and foremost I would like to thank my family Frances, Rob, and Chris. To those of you that ran the race, the majority of the cakes that you enjoyed upon finishing were homemade by Frances, and the two photographers that were taking your photos, which are available to download by clicking <a href="https://www.flickr.com/photos/124187199@N07/sets/" target="_blank">HERE</a>, were our two boys Rob and Chris. <br />
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Chris the Photographer</div>
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Rob the Photographer and the Medal Designer</div>
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In addition to these specific tasks, they provided non-stop support and positive encouragement, right from the concept, all the way through to creation. They, along with running friends such as Kev, Rob, Jim, and physio Luke, were my 'market research'. I would sound an idea with them, and following their comments, the decision would be made.<br />
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The Original Medal Design Concept</div>
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<a href="http://1.bp.blogspot.com/-ZO8zMWnR06Q/U5dcpOA7VZI/AAAAAAAABYA/qN7bOZImFQM/s1600/medal+close+up.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-ZO8zMWnR06Q/U5dcpOA7VZI/AAAAAAAABYA/qN7bOZImFQM/s1600/medal+close+up.jpg" height="400" width="275" /></a></div>
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The Weald Challenge Medal</div>
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Hopefully if you finished the race you would have recently received the finisher's medal, designed by Rob. Which although two weeks late, I am pretty pleased with it. Also before I forget, a big thanks to the potter Trevor who created by hand all of the Weald Challenge coffee mugs and trophy plates.<br />
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<a href="http://2.bp.blogspot.com/-SUSY-xkUjuI/U5deKfsoXEI/AAAAAAAABYQ/oedXKt9C_Js/s1600/coffee+mug+close+up.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-SUSY-xkUjuI/U5deKfsoXEI/AAAAAAAABYQ/oedXKt9C_Js/s1600/coffee+mug+close+up.jpg" height="400" width="311" /></a></div>
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<a href="http://3.bp.blogspot.com/-s1dfnlQq0VE/U5dfNjWM9aI/AAAAAAAABYo/0FRGrnjhiPM/s1600/trophy+winner.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-s1dfnlQq0VE/U5dfNjWM9aI/AAAAAAAABYo/0FRGrnjhiPM/s1600/trophy+winner.jpg" height="400" width="300" /></a></div>
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A Proud Trophy Winner</div>
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In terms of putting on the race, one of the very first things I needed to sort out were the many volunteers required for race day. Being a member of the recently renamed running club <a href="http://www.utopiarunners.co.uk/" target="_blank">Uckfield Runners</a>, I raised the idea with them regarding jointly putting on the Weald Challenge Trail Races. They were really keen on the idea, so it was mainly Uckfield Runners who were the friendly encouraging volunteers that were so widely praised within the extremely positive post-race feedback provided on <a href="https://www.facebook.com/permalink.php?story_fbid=245684208953514&id=116799958508607&comment_id=246056808916254&offset=0&total_comments=33" target="_blank">facebook</a>, or via e-mail. Although in addition to members of Uckfield Runners, there were also four injured runners, or runner's partners who also volunteered and provided great help on the day ensuring the event was a success. So many thanks to all of the race day volunteers.<br />
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<a href="http://3.bp.blogspot.com/-x6oVmQZuTRQ/U5cvAur0s1I/AAAAAAAABW4/hX-GFQyM7i8/s1600/joy+of+finishing.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-x6oVmQZuTRQ/U5cvAur0s1I/AAAAAAAABW4/hX-GFQyM7i8/s1600/joy+of+finishing.jpg" height="317" width="400" /></a></div>
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<a href="http://3.bp.blogspot.com/-igiMBhoQI_8/U5cvSextxyI/AAAAAAAABXA/pGHzM7fXJOs/s1600/Friendly+Supportive+Atmosphere+at+the+Weald+Challenge+Trail+Races.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-igiMBhoQI_8/U5cvSextxyI/AAAAAAAABXA/pGHzM7fXJOs/s1600/Friendly+Supportive+Atmosphere+at+the+Weald+Challenge+Trail+Races.jpg" height="300" width="400" /></a></div>
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<a href="http://2.bp.blogspot.com/-5FXzopyoUC0/U5cvchQFU4I/AAAAAAAABXI/wX5S6AEgr08/s1600/Edwina+Sutton+Winning+the+Weald+Challenge+Ultra+Trail.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-5FXzopyoUC0/U5cvchQFU4I/AAAAAAAABXI/wX5S6AEgr08/s1600/Edwina+Sutton+Winning+the+Weald+Challenge+Ultra+Trail.jpg" height="300" width="400" /></a></div>
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<a href="http://4.bp.blogspot.com/-3eG6d3TFMU0/U5cwpnNdb2I/AAAAAAAABXY/SzoXX6NaBGE/s1600/Half+Marathon+Runners+First+Field+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-3eG6d3TFMU0/U5cwpnNdb2I/AAAAAAAABXY/SzoXX6NaBGE/s1600/Half+Marathon+Runners+First+Field+3.jpg" height="286" width="400" /></a></div>
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Will there be a 2015 Weald Challenge? Well, I am pleased to say YES. The intention is to hold the event on the same weekend next year, so please enter Sunday 24th May 2015 into your diary.<br />
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Although it was a tremendous amount of work, seeing the amount of enjoyment that so many of the 311 runners that took part on the day experienced, although a cliche, did make it all worthwhile. Yes, my number one running passion is my own personal racing, and the joy I get from the competition with others, whilst challenging myself to complete the race as quickly as I can. But having been fortunate to experience so many excellent trail races over recent years, the least I could do was to put that little something back into the trail running community, through organising the Weald Challenge Trail Races.<br />
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Time to sign off. <br />
<blockquote class="tr_bq">
“The reason we race isn't so much to beat each other,... but to be <em>with</em> each other.” </blockquote>
<div style="text-align: right;">
Christopher McDougall, 2009, Born to Run.</div>
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Hopefully see you at a trail race during the coming year, or at the Weald Challenge next May.<br />
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Stuart<br />
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PS Shortly before the Weald Challenge Trail Races took place I was fortunate to receive from Mizuno a pair of their newly released Wave Hayate trail running shoes.<br />
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Mizuno Wave Hayate Trail Shoe</div>
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The timing was perfect, as although I do the majority of my training and racing wearing my Mizuno Wave Rider 17 road shoes. When the ground is a bit wet and slippery, I prefer to run in trail shoes. Therefore on the Saturday prior to Weald Challenge race day, following loads of overnight rain, I was able to test out the Hayate Trail Shoe as I finished off marking the race route. </div>
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So following around eight hours of running, all be it very stop-start running, on at times rather muddy terrain, what were my feelings on the shoe? Well probably one key bit of feedback was just how 'responsive' the shoes felt. I am a big fan of light shoes, and with an official weight of 252 grammes (Mens size 9) they are pretty light. Although one can find shoes that are plenty lighter than this, I find that it is the lightness in combination with the feeling under the forefoot, that creates the perception in terms of whether I like the shoe or not. The Hayate seems to feel about right, with their being sufficient cushioning under the forefoot, so one feels light and responsive to the underlying terrain. without either the soft spongy unresponsive feeling one gets if there is too much cushioning, or alternatively the dis-comfortable feeling in sensing every sharp rock or uneven surface that often results if there is too little forefoot cushioning. So my initial feeling, is that with the Hayate, for me, Mizuno seem to have got the balance pretty well right. </div>
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Will I therefore be wearing the Mizuno Hayates this Saturday in the Centurion Running <a href="http://www.centurionrunning.com/petzl-south-downs-way-100-2014/south-downs-way-100-2014/" target="_blank">South Downs Way 100 mile ultra trail race</a>. Well unless there is non-stop rain between now and Saturday, which is looking unlikely, the answer is no. With the South Downs Way tending to be pretty smooth underfoot, and consisting of mainly a chalk based surface, there isn't really the need for a trail shoe. So as I have done in the majority of the trail races I have recently raced in, unless there are muddy conditions, I will be wearing my Mizuno Wave Rider road shoes. Which with an official weight of 244 grammes are a tiny bit lighter than the Hayate trail shoe. But the reason I like the Wave Rider shoe and why I have predominantly trained and raced in these shoes over the last six years, is that to me they are plenty responsive, but also, especially important when racing 100 miles, they feel pretty comfortable. </div>
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Mizuno Wave Rider 17 Road Shoe</div>
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Look out for my South Downs Way 100 mile race report here on UltraStu next week. Where hopefully the many hours of physical training spent marking the Weald Challenge race route, and then collecting in the route markings following the event, will have paid off with a strong race performance.</div>
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UltraStuhttp://www.blogger.com/profile/16637489358497153536noreply@blogger.com0tag:blogger.com,1999:blog-9115955661375211752.post-45419274995309255342014-05-18T23:43:00.000+01:002014-05-19T16:00:19.335+01:00The Fellsman - Still Making Mistakes After 34 Years!Hi, This race report is a bit later than usual, but it required quite a bit of self-reflection!<br />
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Saturday the 26th of April is a significant date for me. No, not because the 61 mile Fellsman took place on Saturday 26th April, but because exactly 34 years earlier, on Saturday the 26th April 1980 I ran my first marathon. Even 34 years later I still have strong memories of that day, which set me on my path of a lifetime of endurance running. And as the post title suggests even after 34 years, I still struggle to put into action what I know I should be doing.<br />
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My most recent post (not that recent now!) was about road marathon racing, and it was while researching material for that marathon post, when the significance of exactly 34 years became apparent. Back in 1980 I was racing my first marathon, and now in 2014, I was racing my first fell race. Not just any fell race, but the Fellsman race, probably one of the hardest fell races in the country, and one with a huge history, with this year being the 52nd edition. <br />
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Yes, I have raced many trail races over the last thirteen years (I didn't really get into trail running until 2001), but a trail race involves running along a set trail, a set route, which is usually published in advance. A fell race differs in that there is no set route. For the Fellsman, the 24 checkpoints were published in advance, and I had in fact purchased one of the 50th Anniversary Fellsman maps with the checkpoints printed onto the map. However, what differs from a trail race is that there is no specified route between the checkpoints. Runners are able to decide the quickest route to take, which may often not be the shortest route, due to it being a lot slower running over boggy ground, or it may be quicker running a longer route to avoid losing and then needing to regain any lost elevation.<br />
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<a href="http://4.bp.blogspot.com/-YS_RzCbn5xE/U3kjayVUXoI/AAAAAAAABVs/0vi6u3Gl5X4/s1600/fellsman+map.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-YS_RzCbn5xE/U3kjayVUXoI/AAAAAAAABVs/0vi6u3Gl5X4/s1600/fellsman+map.png" height="271" width="400" /></a></div>
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The Fellsman Checkpoints</div>
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Whereas in preparation for key trail races, I typically would recce the race route, and this can be achieved pretty well on one running of the race route. For a fell race it takes many runs between checkpoints to fully recce the route, so able to know the quickest route between checkpoints, i.e. the straight line, or perhaps circling round to the left, or to the right, etc. Living way down in East Sussex, getting up to the Yorkshire Dales to carry out multiple recces wasn't possible, so I decided to do no recce runs. My non-physical race preparation therefore had to take into account that I would not know the route come race day.<br />
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I have spent quite a few words above explaining my situation re knowing the race route, as this point had a key bearing on my dilemma in planning a clear race strategy, and then come race day, it strongly influenced my race performance.<br />
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Preparing for a race, I always start with answering the three questions: What do I want? Why do I want it? How much do I want it? Getting the answers right for these questions is critical in terms of increasing the likelihood of achieving a good performance, and it is actually quite difficult, formulating these answers. I have found over the years that it is a lot better to have a journey goal, rather than a destination goal. And in fact this was one of the key points I spoke about to an audience of fifty trail runners at the recent <a href="https://www.facebook.com/trailrunningteam?fref=photo" target="_blank">Trail Team</a> Day in London, which I will briefly comment on at the end of this post, that is if I'm not 'blogged out' by the time I get to the end!<br />
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<a href="http://4.bp.blogspot.com/-DhU1R8baG_I/U3jFh7vuR0I/AAAAAAAABUU/X2CUQmRuapU/s1600/torq+london+2014+group+shot.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-DhU1R8baG_I/U3jFh7vuR0I/AAAAAAAABUU/X2CUQmRuapU/s1600/torq+london+2014+group+shot.jpg" height="147" width="400" /></a></div>
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Trail Team Day at London</div>
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Reflecting back to my Fellsman race goals, they really weren't that clear. Probably something like "running strong, positively and being totally focused" for the entire race. With my plan being that if I achieved these goals, then a good performance would result, which I thought would equate to a likely top five/ten finish position, dependent upon who is racing, and a likely finish time of 10:30 - 11:30 hours, dependent upon the ground and weather conditions. Although I believe that journey goals are more effective than destination goals, I do also believe that it is important that prior to race day, that you have a 'ball park' idea of what your likely finish time will be. This is so your sub-conscious knows the likely race duration. As one's perception of effort is influenced by the sub-conscious' knowledge of the race duration, and the larger the uncertainty over the race duration, the greater the 'safety net' set by the sub-conscious, and therefore the greater the perceived exertion for a set pace, in order to get you to run slower!<br />
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So standing on the start line my intention was to run within
a group and to rely on my fellow runners to ‘guide’ me around the unmarked
route. Which group I would run in I wasn't too sure. With my three most recent race results consisting of : Did Not Start (DNS), Did Not Finish (DNF) and my lowest ever finishing position in a trail race (5th), I was struggling to find the my self-belief that I was capable of running within the front group. In addition my "Run as fast as you can, while you can strategy" didn't seem to really suit this race, as my start fast strategy typically results in me slowing down after the initial fast start, which wouldn't be much use in the Fellsman, as I would then be stuck in 'no man's land' once I slowed down, that is assuming the front group runners don't slow down as much as me. <br />
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At the top of the first tough climb
up to the summit of Ingleborough at an elevation of
2373 feet, even though I was a bit uncertain about the 'wisdom' of running in the front group, I was actually running at the front of the race, in a group of around six runners. I had found the pace reasonably comfortable, and the thought of deliberating running slower than what felt right, was definitely not an option!<br />
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The Checkpoint Clicking Disc</div>
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At each checkpoint, one is required to get their round checkpoint disc clicked by the marshal. Queueing for the clicker led to a split in the front bunch, with last year's winner Adam Perry, last year's third place finisher Kim Collison, and a runner I didn't know quickly running out of sight. Which in fact was only a lead of around 10 metres, as there was very thick mist, or I think they refer to it as 'clag' way up north. Anyway I descended with three times winner and course record holder Jez Bragg, and Stuart Walker, a runner that seems to be getting better with each race. <br />
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Jez, set the pace going down, and although the pace was reasonably quick, I was aware that it was likely that we would lose a little bit of time to the leading three. But when we emerged out of the 'clag', the leading three runners were nowhere in sight, and as we approached the first checkpoint, we could see them running off into the distance at around three minutes ahead, which the split times results later confirmed. At the time I thought it rather strange that they had got so far ahead. It wasn't until chatting with Jez at the finish when he explained that they must have taken a much steeper, riskier route down, which he thought was likely to be faster, but he had decided to take the safer route down the main path. <br />
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<a href="http://1.bp.blogspot.com/-MY6MRA85EqY/U3jgj4jrbBI/AAAAAAAABVI/XvxnZp9ZNtk/s1600/Fellsman+Bottom+of+Ingleborough+-+Approaching+checkpoint+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-MY6MRA85EqY/U3jgj4jrbBI/AAAAAAAABVI/XvxnZp9ZNtk/s1600/Fellsman+Bottom+of+Ingleborough+-+Approaching+checkpoint+2.jpg" height="400" width="282" /></a></div>
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Bottom of Ingleborough - Approaching Checkpoint 2</div>
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A quick 'click' at checkpoint two and then it was straight into the climb of the second but highest peak of the day, Whernside at 2419 feet
elevation. As we approached the summit, there was a short out and back. The conditions were pretty extreme, with gale force winds, and poor visibility due to the
thick mist, which probably exaggerated the speed at which the leading three ran past our group of three, as they were only visible for a very brief period of time. But I did think they they were really shifting!<br />
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Battling as a Cyclist in the Eighties</div>
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As part of my preparation for my Trail Team talk, I had been digging out some old photos of my younger days, when I really use to 'battle', and 'fight' my way to the finish line. Again if I get some time I will expand on my ideas on how 'battling' in races can be an asset, but it also can detract from performing well. For a few years I was a competitive road cyclist, and I really enjoyed the tactics involved in road cycling where one just has to stay in contact with the bunch when climbing a hill. This thought therefore sprung to mind as I 'sat in' directly behind Jez and Stuart on both the Whernside climb and the following Grageth climb. Really focusing to maintain contact up the hill, as once we got on the flat, or a slight descend, just like my old cycling days, I found that it was that little bit easier to follow. As the three of us get clicked at checkpoint 5, Gragareth, a small gap of a few seconds had just opened up to Jez and Stuart. On the next flat section I found that closing the gap was just taking that little too much race focus, and so after around three hours of running, I decided that I really needed to reduce the intensity a wee bit, as after all it was going to be a 11 hour race. I then had the anguish of watching my ‘guides’ gradually run off into the distance.<br />
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'Sitting In' Behind Jez Bragg and Stuart Walker Climbing Whernside</div>
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<span lang="EN-US">Although not a complete novice to
navigating my way by interpreting a map; it takes me a minute or so to work out exactly where I was on the map at the first track junction I came across, as up to that point my map had stayed in my pocket. </span>Although my race plan was to be guided between the checkpoints, as there was no-one in sight behind, I had no choice but to run on my own. At that period of the race I was really race focused, and pretty happy with how I was racing. So I had no intention at all of easing off the pace to 'wait' to be caught. Reflecting back now, it was this 'over excitement' that probably led to my first big mistake of the day. Rather than taking my time to have a thorough check of the ideal route to CP9, Blea Moor, I just had a quick glance at the map, and then mistook a tent located next to some scaffolding by a tunnel air duct as the checkpoint. I therefore headed off far too much to the right, which also had me descending deep into a rather boggy valley. As I struggled to maintain pace across the wet and soggy ground, I noticed far away higher up to my left, two runners moving a lot quicker than me. I had suddenly dropped down to eighth place, so I thought at the time! </div>
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After finally reaching checkpoint nine, I decided that I would take substantially more time familarising myself with the map, so I hopefully wouldn't lose any more places getting to the next checkpoint. I headed off in what I thought was the correct direction, but soon realised that I was making tough work of the route I had chosen, and noticed that the runner behind me was taking a different line, and rapidly gaining time on me. With the frustration mounting at losing time, not due to my running ability, but due to not having recced the route, I decide that I might as well simply wait for him to catch up, and run with him as it appeared that he knew a more ideal way to go. So that is what I did, and reflecting back now, making that decision had a big effect. I was no longer in race mode, but now in training mode. I distinctly recall thinking at the time that I could just 'cruise' along with this runner, and it would result in me finishing in an okayish position. <br />
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I mentioned about the importance of establishing clear race goals. Having well thought out, clear race goals that you are strongly committed to I find really helps in keeping me race focused. It helps me provide an argument against the messages within my head during the race which are persistently arguing that I should slow down. So with my rather vague, uncommitted race goals, I quite easily accept that running slower than I am actually capable of is totally fine, and replace the vague journey goal I had prior to the race start, with now a destination goal of finishing in the top ten will be fine.<br />
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So we ran together to the next checkpoint, and then up the next climb, which was an out and back section. Up to that point I had assumed that we were running in 8th equal place, but I soon realised that on my poor route choice to CP9 Blea Moor, I had actually lost four places, not two! As at this point in the race I was now focusing on a destination goal, this realisation of now being out of my top ten finish place target, was not very well received. Instead of being in the moment, taking in the surrounding environment, which by now was quite pleasant with the rain gone, and with glimpses of blue sky and sunshine, I was 'feeling sorry for myself'', thinking that this Fell racing wasn't 'fair', with those that know the course having an unfair advantage. I recall feeling totally un-engaged in the race. Then to 'top it off', on the descent of Great Knoutberry my foot comes out of my shoe, as my shoe remains stuck in the mud. I finally manage to stop, retrace my steps, get my shoe back on, but then have to make a big effort to catch up to my running 'guide'. So after the chase, no longer am I cruising, I now find that I am working quite hard, even to simply stay running at his pace once I had re-caught him.<br />
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Now those of you that have read my UTMB 2011 DNF <a href="http://ultrastu.blogspot.co.uk/2011/09/utmb-race-report-working-out-what-went.html" target="_blank">race report</a> will probably recognise some common aspects here. Yes, I am entering a downward spiral of negativity, which back in 2011 led to me pulling out of the race. On the day during the Fellsman I also began to recognise the similarities, so I tried to break out of the overwhelming negativity. But how? I found that now having 'switched' out of race mode, that there was no buzz, there was no excitement, and with there no longer being the goal of running to the best of my ability, which is reliant on maintaining my race focus, I found running at what would usually be a reasonably comfortable pace, quite difficult. As we leave checkpoint 12, the runner who I have been running with, Ed Williams who ends up finishing in 6th place, gradually leaves me behind. I simply can't stay with him. And it doesn't take too long for him to be too far ahead that I can no longer follow his path.<br />
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I am back to running on my own, and again find that I am struggling to find the best route to take. At one stage I actually fall into a 'puddle' up to my waist! Well to cut a long story short, the remainder of my 'journey' around the Fellsman tends to consist of feelings of frustration at not knowing the 'best' route to take, disappointment at being further down the field than I was expecting, and a bit of 'shock', that overall I am feeling so 'weak' that I am just unable to maintain the usual running pace that I typically am able to run at. So as you can imagine with all of these negative feelings, I am not really enjoying myself, which then adds to the downward spiral, which makes things even worse!<br />
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In relation to my high performance levels I expect from myself, I end up running slower and slower, and continually lose places. As runners pass me, they are all very supportive as they see that I am struggling. A number of them get chatting about how they have raced me in the past, but usually all they see is me 'flying off'' into the distance. As you can imagine, these types of conversations further confirm that I am having a really 'bad day', which doesn't really cheer me up. I therefore run/walk even slower, maybe so I can be on my own again.<br />
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Shortly before checkpoint 18 at Cray, I decide that due to it just 'not happening today', that I might as well stop racing. In reality, I guess I had already stopped racing many hours back, the moment I had deliberately slowed down to let the following runner catch me up so he could guide me around. As there was absolutely nothing physically wrong with me, as all of the 'problems' were in my head. I couldn't find a valid reason to stop running, and to record yet another DNF so soon after my Steyning Stinger DNF, so I decide that at the next checkpoint I would have a lengthy stop and then simply 'jog' the last 18 or so miles to the finish.<br />
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So I stop at CP18 for around 26 minutes, drinking hot coffee, and putting on some extra layers. By this time the temperature was beginning to drop, and with my intention to really take my time getting to the finish, actually because the way I was feeling at the time, I didn't think I would be able to go any quicker anyway, I didn't want to get too cold, especially on the tops of the two last climbs that I had to get over.<br />
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What actually eventuated was that, due to not wanting to get lost again, I somehow managed to stay in contact with another runner (Duncan Steen), even though we weren't actually running that quickly, who was then able to guide me to checkpoint 21, Park Rash. We arrived at the checkpoint at 7:55pm, so we had missed the 7:30pm cut-off time to get through the checkpoint before the grouping rule was enforced. Fellow <a href="http://www.torqfitness.co.uk/news/stuart-mills" target="_blank">Torq Performance Trail Team</a> runner Jon Hedger who had also missed the grouping cut-off was already waiting at the checkpoint. But as the grouping rule requires a minimum group size of four, the three of us end up waiting 20 minutes for our fourth group member Andrew Slattery to arrive and then be ready to depart. Not that I minded the wait, as I had found keeping up with Duncan for the last hour or so, was a real struggle.<br />
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Once grouped, the group must stay within visible sight together. My plans to simply 'jog' to the finish was no longer possible. It is hard to describe, but for the next two hours all I had in my head were negative feelings and guilt that I was slowing down the other three runners. I had accepted many hours earlier that I was having a 'bad day', where I had taken the easy option, and disengaged myself from the race, rather than trying to work my way through the difficulties. So now there was a real belief that I was a hindrance to their performance, which really does make one feel even worse. Something which was quite a new experience for me in terms of ultra trail running! And to be honest, something which I don't really want to experience again, this feeling that your poor performance is 'harming' the performance of other runners!<br />
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I therefore massively struggle, and not just mentally finding it mega difficult, but also physiologically I found keeping up with the other three runners mega difficult. We finally reach the last checkpoint, CP24 Yarnbury, at the start of the sealed road to the finish at Threshfield. The group was then allowed to ungroup here, and immediately Torq Trail teammate Jon just sprints off immediately out of sight. You can imagine how that made me feel, realising that for the last two hours my slow running must have been so frustrating for him, slowing him down. Duncan also quickly disappears as he obviously also had plenty 'left in the tank'. But at least I gain a tiny bit of 'redemption', in that our fourth group member, Andrew, stays that little bit longer at the checkpoint for refreshments, so at least I wasn't holding him up!<br />
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I finally reach the finish, after 13 hours and 56 minutes, but my official time is recorded as 13:36, as the 20 minutes of grouping time is removed from my finish. I finish in 20th place overall, although in my mind it feels more like a DNF, in that I stopped racing, many hours earlier. <a href="http://www.fellsman.org.uk/?page_id=1237" target="_blank">Click here</a> for the results. The really strange feeling was that even though I 'stopped' racing many hours earlier, the last three hours of running I found really tough, really difficult. A lot more 'painful' than I usually experience. You may notice something quite different in the last sentence. Yes, I have used words to describe my running that I never would usually use. But for some reason, the Fellsman race was such a 'different' experience for me, that using the negative words seems totally apt! The graph below displays my heart rate trace from my <a href="http://connect.garmin.com/activity/489435328" target="_blank">Garmin GPS data</a>. The massive decline in heart rate as the race progresses is quite evident!<br />
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Fellsman Heart Rate Trace</div>
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I actually started writing the above race report around two weeks ago, and as you can probably gather from the above summary, I found the Fellsman experience quite disappointing! Yes, it was good to catch up with various runners that I have met and chatted with at previous races, but at 'the end of the day' the actual running must be enjoyable and satisfying. I returned back to East Sussex on the Sunday after the race, which was actually my son's birthday, in time to go out for a birthday meal. To say I wasn't really a 'bundle of joy' would be quite an understatement. Which got me really questioning the whole purpose of this Ultra Trail racing. I had missed the majority of my son's birthday, driven over 600 miles, to achieve what?<br />
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When I wrote my over dramatic UTMB DNF race report, at the time back in 2011 I was quite 'devastated' at DNFing. Back in 2011, UTMB was my number one focus race of the year. The feelings this time were quite different. Although I always aim to perform in all races I do, the Fellsman was not one of my key races for the year. The disappointment wasn't so much to do with my relatively poor performance, but more to do with a realisation that maybe I had got my life balance wrong. Was all of the effort, the time, the 'sacrifices' to do with ultra trail racing really worth it? I'm not really sure why I got so down, so philosophical following the race, but I did!<br />
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How long did this questioning, this doubt about the worth of ultra trail racing last? Well fortunately, the following weekend after the Fellsman I was doing a presentation at the Trail Running Team London 'Selection' Day. And it was exactly what was needed. Spending a day with 50 super positive, inspirational runners, all really experiencing the joy of trail running, 'snapped' me out of the questioning, and I was 'back on track', focused again on performing to a level that I feel I am capable of at my next race, the <a href="http://www.centurionrunning.com/petzl-south-downs-way-100-2014/south-downs-way-100-2014/" target="_blank">Petzel South Downs Way 100 mile</a>. However, in terms of the overall life balance, I feel I am a bit more 'aware', but I also feel that it is important that one does have to follow their passion, and yes at times does have to make sacrifices, and yes, also at times perhaps be that little bit selfish.<br />
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Anyway, as I tried to finish writing up my Fellsman race report, there was a real feeling that my report seemed to be making excuses for my lower than usual performance. The fact that I seemed to simply 'give up' just because I was lower down the field than what I expected, what I wanted. There was a sense that I was 'behaving' a bit like a spoilt brat, always wanting to get their way, and can't accept when one isn't rewarded with pleasure, recognition, things that make them 'happy'! <br />
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Maybe, my self expectations of what I am able to achieve in ultra trail racing is just unrealistic? Maybe, it is quite obvious why I had to slow down so much during the race. Because I started out running far too fast, trying to keep up with runners that are far better than me, and I simply 'paid' for my foolishness, I simply 'blew up'! It is nothing to do with my state of mind, nothing to do with a negative downward spiral. Accept it, I am just not physically fit enough. Spend more time doing some actual hard physical training, like everyone else does, and forget all of this race focus, positivity bulls**t and train hard, pace myself sensibly, and then maybe I won't slow down so much!<br />
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So rather than publish my race report post on my blog, as much as I know that the above paragraph is totally the type of bulls**t that restricts so many runners from really performing, I felt that I needed some evidence, that the reasons I suggest for my below 'par' Fellsman performance, are actually valid, and not simply due to me being physically 'unfit'!<br />
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How do I collate this evidence? Simple, do a trail race, ensuring that my mind is in the 'right place' and then I will perform to the level I expect. But my next trail race isn't until the middle of June, the SDW100. And really using that race as an evidence gathering task, I felt would really be a hindrance in maximising my performance on the day. So a quick search of the trail racing calendar and a new trail marathon, the Stroud Trail Marathon, just two weeks after the Fellsman 'jumps out' at me.<br />
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So last weekend I again alter the life balance and drive the 300 miles across to Stroud and back, but this time having really spent significant time getting my race goals sorted, getting my mind in the 'right place'. Well did I gain the evidence I required? Yes! During the 27.5 mile trail race, which included a real mixture of terrain, from canal paths to quite steep and lengthy hills, I felt that I 'stayed within the moment' pretty well the entire journey, and finished a close second place, just 31 seconds behind the winner. My time of 3:23:23 at first glance doesn't look that quick. But as in this situation, I feel comfortable in that the overall finish time doesn't truly reflect the quality of my performance. My <a href="http://connect.garmin.com/activity/497801385" target="_blank">Garmin GPS data </a>shows some quick miles, such as 6:04, 6:09, 6:08 for the first three miles, as well as some slower miles, largely as a result of the terrain.<br />
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So, following last weekend's race I am a lot happier. Not really due to finishing second, but more due to the 'confirmation' that my interpretation of my performance at the Fellsman does seem to have some validity, and it is not just me 'making excuses'.<br />
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Phew! Time to catch my breath! Well another rather ultra length blog post. Hopefully those of you that have persevered have found it worthwhile. As the post sub title states: "Still Making Mistakes After 34 Years", which seems really apt considering the focus of my talk at the Trail Team Day was simply about the three factors that I considered I had 'changed' during my 34 years of running, since my first marathon back in 1980, right up to now, which does include some excellent trail running performances which I am very proud of. As expected I am a bit blog post fatigued, so I will simply sign off now with a few slides pasted from my recent Trail Team presentation, and maybe expand upon these a bit within future posts.<br />
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Enjoy your journey,<br />
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Stuart</div>
<br />UltraStuhttp://www.blogger.com/profile/16637489358497153536noreply@blogger.com3tag:blogger.com,1999:blog-9115955661375211752.post-77789664609367800912014-04-09T22:14:00.000+01:002014-04-20T11:53:23.263+01:00Road Marathon Pacing - The Positive Split Pacing Strategy - My Final CommentHi,<br />
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Yes, back again, and this time I promise that it will be <strong>my last post</strong> to do with pacing for road marathons. I know that this UltraStu blog is meant to be about trail running, however, the underlying principles that I will try to explain for the last time here for road marathons do translate to the trails, but to a lesser extent, as there isn't the same 'obsession' with finish times when running on the trails. <br />
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<strong>Still Some Confusion Over the Likely Disappointment in Adopting an Even Paced Strategy</strong><br />
Why bother writing one last comment about road marathon pacing you may ask. Well it is because the standard accepted pacing strategy for road marathons, i.e. an even paced strategy or a negative split strategy, is totally the wrong approach for marathon runners, unless you are one of the World's very best. And the fact that this coming weekend at the London Marathon, thousands of runners will experience disappointment at not achieving their target marathon finish time, and for many, not because they are not capable, but simply due to them following the totally wrong standard accepted pacing strategy for road marathons, with the false belief that they are capable of achieving an even split marathon!<br />
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As I stated in my marathon pacing calculator post last week, the topic of pacing tends to be vigorously discussed, and as expected, my post last week generated some quite animated responses. But rather than directly respond to the comments that have been made during the last week, (which varied from containing some worthy points, to others being totally misguided or confused), I will simply attempt to clarify the confusion that is still evident.<br />
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<strong>Typical Road Marathon Goals</strong><br />
Lets start with: What is the purpose of running a marathon? Well, simple really, the number one priority is to get to the finish line. Apart from something catastrophic happening, pretty well nearly everybody with modest levels of fitness can finish a marathon. However, it could take a long time, perhaps up to nine hours if one walked at around 3 miles per hour, i.e. 20 minute mile pace.<br />
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Although most runners have their number one aim to finish, I have yet to meet a marathon runner who hasn't started the marathon without a thought, a guess at the time they think they can achieve. Many runners will then convert this possible time idea into a target marathon finish time. To start with for novice marathon runners, the target finish time may be to break six hours, therefore involving a mixture of walking and running. And then the next target is often to break the five hour barrier, which requires significantly higher levels of running. The targets then get quicker, typically to break 4 hours 30 minutes, then the magical four hour mark. As the finish time gets quicker, the target finish goal barriers tend to get closer, with the next target finish times tending to be 3:45, 3:30, 3:15 and then the 'holy grail' the even more magical sub three hour barrier. Other finish times between three and four hours are often targeted such as 'good for age' race places for various marathons, e.g. London Marathon, or BM times, i.e. Boston Marathon qualifier times. Once the sub three hour barrier is accomplished, the targets tend to get very narrow, e.g. 2:55, 2:50, 2:45 (which is the UK Athletics Male Championship qualifier time, then 2:40, 2:35, and finally, only reserved for the very best of male club runners, the sub two hour thirty minute barrier.<br />
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So as you can see from the above paragraph, pretty well every runner starting a marathon will have either some vague idea of a time they think they might be able to achieve, or for most runners, they will have a target marathon finishing time that they would like to achieve. Hence why it is so important that these runners have some form of pacing strategy to help them achieve their target goal finishing time, and hence why I published last week a <a href="http://rsusmf.appspot.com/" target="_blank">marathon pacing calculator</a> that will help them pace the marathon and thus help them achieve their target time.<br />
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<strong>My Marathon Journey</strong><br />
Before I spend a little bit of time explaining in a little bit more detail just why the marathon pacing calculator will dramatically increase the likelihood of the runner achieving their target finish time, I will briefly provide a background of my marathon journey. Although this section provides some context regarding the importance of different target finish time barriers, skipping this section won't affect your understanding of the marathon pace calculator and why the positive split pacing strategy is more successful.<br />
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I mentioned above that in terms of target marathon times, runners may progressively move down the marathon goal time barriers, from five hours, next four hours, then eventually three hours For me, at the age of seventeen, I set the target immediately at breaking three hours, and I was successful with 2:56:51 in April 1980. Yes, 34 years ago!<br />
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Breaking the Three Hour Barrier - 2:56:51 - April 1980 - Rotorua, NZ</div>
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Having achieved the sub three hour goal, I left marathons aside for a few year before returning in 1984, now as a twenty one year old, with the sub two hour thirty minutes barrier as the target finish time. I'm not sure what happened to the 2:45, or even the 2:50 and 2:40 target times, but as a youngster I was always in a rush to get things done! Did I achieve my goal time. No! Unfortunately I missed the 'super magical' sub 2:30 by a mere forty seconds.<br />
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Failing to Break the Two Hour Thirty Minute Barrier - 2:30:39 - June 1984 - Christchurch, NZ</div>
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Yes, those forty seconds were massively meaningful. It meant the difference between massive joy and massive disappointment. I was so disappointed at not achieving my goal that I moved not only away from marathon running, but running full stop, for the next eight years or so, and ventured into multisport (i.e. kayaking triathlons), road cycling, triathlon, and then Ironman triathlon. It was only when preparing for the Ironman that I returned to the road marathon in 1992. <br />
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So you can see from above, how in some ways road marathons are quite different to trail marathons or ultras. On the trails, the finish time isn't really that relevant as no two trails are the same. But on the road, every marathon should be 26.2 miles, and although road routes will vary a bit in terms of undulations and exposure to wind, on the whole, road marathons tend to be over reasonably flattish courses, so direct comparison of marathon times are possible. So the consequences of running just forty seconds, yes just forty seconds slower that I hoped for changed my entire endurance athlete experiences. For the better or for the worse, I don't know. But I do recall that at the time I was very disappointed. Bizarre really, considering it was such a quick time, especially for a twenty one year old. But as I have found, runners tend to be very 'hung up' about their race goals, and often will be very despondent over a time only slightly slower than their target time, even though in reality it is a great achievement. But that is just the nature of many runners!<br />
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Therefore being just a few minutes slower than target finish time, or even just a few seconds slower, isn't what one wants. The majority of runners want to achieve their target finish time for the marathon. Hopefully most people will agree with this statement!<br />
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So back to my marathon journey through the years. Yes, in 1992, I was a full-on Ironman triathlete. I had successfully qualified for the Hawaii Ironman at the end of the year, by finishing in 13th place overall at the very first 1992 Lanzarote Ironman, running the marathon portion of the Ironman in three hours and seven minutes. Wanting to perform to my best at Hawaii, I placed more emphasis on my road running and entered the Scottish Amateur Athletics Association Marathon Championship in August 1992, which were being held in Elgin, near the top of Scotland. I had been living in Aberdeen, Scotland for nearly a year, and so according to the AAA rules I was therefore eligible for the Championship, which was a pleasant surprise when I was awarded the bronze medal for finishing third in an official time of two hours thirty minutes, and this time sixteen seconds (2:30:16). Yes, the super magical sub 2:30 barrier was still beyond me. But now only by seventeen seconds, Yes a measly seventeen seconds!<br />
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Again Failing to Break the Two Hour Thirty Minute Barrier - 2:30:16 - August 1992 - Elgin, Scotland</div>
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For the next few years I continue with Ironmans, triathlons and then duathlons, and it was in 1995, in preparation for the prestigious Zofingen Powerman Duathlon consisting of 13km run, 150km bike, and 30km run, that I ran the 1995 London Marathon. And yes finally in April 1995, fifteen years to the month since I broke the sub three hour barrier, and eleven years after being so close (40 seconds), I finally manage to go sub two hours 30 minutes with 2:29:34! <br />
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Finally Breaking the Two Hour Thirty Minute Barrier - 2:29:34 - April 1995 - London</div>
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Yes finally, I had made it. Only by twenty six seconds, but those twenty six seconds were HUGE! Yes, I recall at the time that upon finishing I was a bit disappointed with my finish time, as I had been running really well and was expecting to finish up to five minutes quicker. But looking back now, whether I had run 2:28, 2:27 or even 2:25, these times in essence are all the same, simply sub 2:30. Yes, these barrier goal times are important, hence why just a few seconds either way can be so meaningful.<br />
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Having achieved my long term marathon goal, there wasn't really anything else to achieve marathon wise. I didn't believe I had what it took to be a sub 2:20 marathoner, so I again drifted away from the marathon. Then in 2003, now as a forty year old, the prospect of running a quick marathon as a 'veteran' was appealing. Unfortunately I didn't believe I could run sub 2:30 at the 'old' age of forty, so a 'soft' target time of sub 2:40 was my goal finish time. And as you would expect, achieving the soft time that I had set was pretty easy, although, I did make tough work of it due to the lowered expectations, so I ended up struggling to a finish time of 2:39:12.<br />
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Slowing Down But Breaking the Two Hour Forty Minute Barrier - 2:39:12 - April 2003 - London</div>
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Following 2003, I finally 'let go' of the stopwatch and headed to the trails. To date I have now raced thirty one trail marathons, and without the 'restriction' of the stopwatch, my running has gone from strength to strength. From those thirty one trail marathons, I have won nineteen of them, finished second on eight occasions, finished in fourth place once, fifth place twice, and finally my most recent trail marathon last month, a disappointing DNF! <br />
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My First Ever Trail Marathon Did Not Finish (DNF) - 00:00:00 - March 2014 - Steyning</div>
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Please note that I have made reference to some of my successes I have achieved with regards to marathon running, not to 'blow my own trumpet', a saying that my mother would always criticise people for, but I guess partly in response to a comment left on <a href="http://ultrastu.blogspot.co.uk/2014/04/a-helpful-marathon-pacing-calculator.html#comment-form" target="_blank">last week's blog post</a> that suggested that my performances have been "<em>hit and miss</em>" and that I have performed poorly due to poor pacing strategies! <em>"To me your race success has been really hit and miss over the last few years. .... Personally I think a big part of the problem is your pacing strategy"</em> Well I don't think in any of these thirty one marathon races (excluding the DNF due to injury) that I had a "<em>problem</em>", as I didn't perform poorly. Sure, in some races I didn't achieve the 'perfect performance', but to try to discredit the positive split pacing strategy, by classifying my performances as poor, I find a bit bizarre. Especially with the criticism coming from a 3:30 marathoner who has "<em>nailed</em>" all of his recent races! <em>"How do I know.... well in all of my races in the last 9 months- four races, three ultras and one marathon I nailed them all, in the only two race that I had done before I did big PB's."</em></div>
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So, as my personal marathon journey above illustrates, I have had quite a long association with the marathon. For the majority of my marathons, there has been joy and satisfaction, but intermingled in relation to road marathons, there has been disappointment, at times deep disappointment, which looking at it now seems rather pointless. What do a few seconds matter? Yes, I know to the 'outsider' a few seconds mean nothing, but to the road marathon runner, those few seconds can be very meaningful, and hence why with my marathon pace calculator, I am trying to help potentially thousands of marathon runners this weekend at London to avoid this disappointment of not achieving their target finish time, which may be missed by just a few seconds, and for many simply due to trying to adopt a a flawed even paced strategy! That is my motivation, and why I am hopefully not wasting my time, trying to clarify the confusion that exists out there! So please forward the following link to the Marathon Pace Calculator <a href="http://rsusmf.appspot.com/" target="_blank">website</a> to people you know running at London on Sunday. <a href="http://rsusmf.appspot.com/">http://rsusmf.appspot.com/</a> <br />
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<strong>The Marathon Pace Calculator</strong><br />
So lets look in detail at my marathon pace calculator. The calculator was based on the data of the first twenty five thousand finishers at last year's London Marathon. Yes, 25,000 runners finished before five hours and two minutes, so I did not include the data from runners slower than five hours and two minutes. The <a href="http://ultrastu.blogspot.co.uk/2013/05/the-negative-split-realisation-that.html" target="_blank">blog post</a> from May last year described the process in detail, but to summarise, I analysed the data of these 25,000 finishers in blocks of one thousand runners, except at the very top end of the field I analysed the data in blocks of one hundred runners. I looked at the number of runners per thousand or hundred block that ran an even or negative split, and then looked at the average percentage slowdown that occurred for each block of runners. It is this <strong>average slowdown percentage</strong> that is used within the marathon pace calculator to calculate the percentage slowdown. Which is then used to give the most important information required by the marathon runner, being: <strong>What pace should I go out at, should I run at during the first part of the marathon?</strong> And also, <strong>what time should I aim to run through half way in?</strong><br />
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Now if you follow the standard pacing advise that <strong>an even paced marathon strategy</strong> is best, then the answers to these two key questions are easy. Simple, <strong>your time at half way is simply half of your target marathon finish time</strong>, and the pace to start at, is the same pace you aim to run for every one of all of the twenty six miles, which is simply your target marathon finish time, divided by 26.2 miles. Straight forward really. No need for a marathon pace calculator. Simple!<br />
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UNFORTUNATELY IT IS NOT THAT SIMPLE. IF RUNNERS TAKE THIS EVEN SPLIT APPROACH THEN THEY HAVE A NINETY FIVE PERCENT LIKELIHOOD OF <b>NOT</b> ACHIEVING THEIR TARGET MARATHON FINISH TIME. I will repeat, they have a 95% likelihood of NOT achieving their target marathon finish time!!! It is as simple as that! That is the data from the first 25,000 runners from last year's London Marathon.<br />
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Those of you may recall that last week I stated that they had a 96% likelihood of NOT achieving their target time, why now reduced to 95%. Well the 96% refers to the entire field of 35,000 runners, having just re-checked my data. When looking at only <strong>the first 25,000 finishers, i.e. quicker than 5:02, it becomes 95%.</strong> Yes, only FIVE PERCENT, yes I will repeat! Only 5% of these runners managed to run an even paced or negative split run. That is they managed to run the second half of the marathon at the same pace or quicker that their first half of the marathon. Now bearing in mind, if the runner has adopted the even paced strategy, they will pass through half way in exactly half of their target marathon finish time. With 95% of the runners, running the second half of the marathon SLOWER, then this means that 95% of runners MUST THEREFORE NOT HAVE ACHIEVED THEIR TARGET MARATHON FINISH TIME! <br />
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Now I don't know how I can make this above point much clearer. It is not me mis-using the statistics as accused by Thomas in a comment left on the <a href="http://trossachstrailrunner.blogspot.co.uk/2014/04/how-to-pacing-perfect-marathon-or-ultra.html" target="_blank">linked blogpost</a> "<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 12px; line-height: 16.79px; text-align: justify;">I used to read Stu's blog a lot but eventually gave up, and it was his (mis?)usage of statistics that finally made me take him off my reading list.</span>" The above is the correct interpretation of the data from last year's London Marathon. If anyone is able to explain to me how I have got the above conclusion (T<em>hat 95% of runners MUST THEREFORE NOT HAVE ACHIEVED THEIR TARGET MARATHON FINISH TIME</em>) wrong then please leave a comment. below on this post.<br />
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Some people may suggest that running a positive split strategy, i.e. running the first half of the marathon quicker than the second half of the marathon will result in the first half being run far too quickly, and the runner will 'blow up'! Now I don't want to get into a discussion here what 'blowing up' means, but if one simply looks at the data from the 2013 London Marathon, if runners don't adopt a positive split strategy then it is near guaranteed, well 95% certain, that they won't achieve their target finish time, as 95% of them will slow down during the second half of the marathon. Considering that the even paced strategy is so widely recommended in pretty well all publicity mediums, such as magazines and podcasts, then even with this being the standard pacing message, 95% of runners quicker than five hours are <strong>still not managing</strong> to run an even paced marathon.<br />
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Now you may argue, that if the runner runs the first half of the marathon even quicker, then more runners will slow down during the second half of the marathon. And yes, that is exactly what should happen. Slowing down during the second half of the marathon is a reality, as demonstrated by the fact that 95% of the runners do slow down. It is quite simple really. Accept that slowing down during the second half of the marathon occurs, so take this slowing down into account when planning your pacing strategy, so one is still able to achieve their target marathon finishing time, even though they have slowed down. If runners plan their pacing strategy, wishing, hoping, expecting not to slow down, so hoping that they are the one in twenty runners that don't slow down, then yes, they have a one in twenty chance of achieving their target marathon finishing time. But odds of one in twenty don't sound too appealing to me!<br />
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<strong>The Under-Trained / Inexperienced / Foolish Argument</strong><br />
A frequent counter argument to the presentation of this very low percentage of runners that are actually able to run a marathon with an even split between their first and second half marathon split times, is that just because this is what occurs it doesn't mean that this is the best or the most efficient strategy. Comments like the following are often left:<br />
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 18.89px; text-align: justify;">"How many runners are under-trained for the marathon, yet you happily include their stats? How many runners make *obvious* pacing or executional mistakes, yet you include their stats too?"</span><br />
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 18.89px; text-align: justify;">"</span><span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 18.89px; text-align: justify;">Huge numbers of people running a big city marathon are inexperienced, and you can put money on them going off too quickly. Foolish, but predictably foolish.</span><span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 18.89px; text-align: justify;">"</span><br />
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So lets maybe restrict the data analysis to the <strong>first 11,000 runners that ran quicker than four hours</strong>. Yes, there are more runners that do achieve an even paced or negative split, but this percentage is only <strong>increased up to eight percent</strong> for the quicker runners able to finish under four hours. So even with the percentage of quicker runners being able to run an even split strategy only increasing up to 8%, there is still a massive 92% likelihood of failing to achieve the target marathon finishing time. So to conclude; Adopting a pacing strategy that only has an eight percent (8%) likelihood of succeeding doesn't really seem to be the "best or most efficient" strategy. Rather it seems a pretty poor strategy to adopt!<br />
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Okay maybe these sub four hour runners are simply under-trained, inexperienced and foolish. So simple, lets move to the very top end of the massed start field. So we are ignoring the elite start, as remember what the elite are able to achieve has absolutely no relevance to the non-elite runners. (Note: Please refer to the bottom of this post for an explanation into why what elite marathon runners are able to achieve is not relevant to the non-elite runners.) So if we look in detail at the<strong> first one hundred massed start finishers</strong>, so those runners that finished <strong>quicker than 2:36:53</strong>, then surely these runners would obviously demonstrate the even paced / negative split pacing strategy works. What would you expect from these very best non-elite runners, maybe 80% of them achieving an even paced / negative split pacing strategy? Or maybe these very best runners, which one surely couldn't argue as being under-trained, inexperienced or foolish, that maybe 90% of them would achieve an even paced / negative split pacing strategy, thus finally providing indisputable evidence that the even paced / negative split pacing strategy is the best, the most efficient pacing strategy.<br />
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<strong>So what percentage of these very best non-elite, well-trained, experienced and not foolish runners achieve an even paced / negative split pacing strategy? The ANSWER, JUST ONE RUNNER. I will repeat, yes JUST ONE RUNNER, therefore just ONE PERCENT of the very best non-elite runners achieved an even paced / negative split pacing strategy!</strong> Does anyone really need any further evidence that running an even paced / negative split pacing strategy is NOT the sensible strategy to adopt. Now if anyone is able to provide a counter argument to this amazingly clearly obvious data, then please leave a comment below.<br />
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<strong>How Much Slow Down During the Second Half of the Marathon?</strong> <br />
So hopefully everyone should now fully understand and accept that adopting an even paced / negative split pacing strategy is reducing the likelihood of achieving ones target marathon finish time. The <strong>very best non-elite road marathon runners</strong>, who are likely to be the best trained, the most experienced non-elite road marathon runners, <strong>DON'T DO IT</strong>, so why should other lesser trained, lesser experienced runners try to adopt an even paced / negative split pacing strategy?<br />
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So the immediate question that arises is then just<strong> how much should the marathon runner expect to slow down during the second half of the marathon? </strong> This is where the marathon pacing calculator is so useful. Yes, this is why I am spending time typing out this blog post, so potentially thousands of runners this coming Sunday are not disappointed, as they will therefore have some guidance on what pace to start out at, and what time they should pass through the half marathon mark.<br />
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As mentioned above, the marathon pace calculator uses the average percentage slowdown based on the data from the first 11,000 finishers, i.e. all runners that finish under four hours. And the percentage slowdown used within the marathon pace formula varies for different finish times, with the very quickest runners, i.e. runners targeting a marathon finish time of sub 2:37 using a 5.06% slowdown, increasing for runners targeting a finish time slower than 3:17 using a 9.92% slowdown.<br />
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Now some people argue that adopting a positive split strategy, i.e. slowing down during the second half of the marathon can be "<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18.47px;">psychological demoralizing, as (the runner) is being passed by runners who are looking stronger and fresher". </span> However, the marathon pace calculator <strong>uses the average percentage slowdown,</strong> so if the runner completes the second half marathon with the exact percentage slowdown used within the marathon pacing formula, then they will overtake an equivalent number of runners during the second half of the marathon, equivalent to the number of runners that will overtake them during the second half of the marathon. Which although slowing down and running the second half of the marathon slower, their actual race position will stay the same if the runner runs at the exact percentage slowdown used within the marathon pace calculator.<br />
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By adopting the marathon pace calculator average percentage slowdown pacing strategy, <strong>the running pace up to the half way point in the marathon will be quicker</strong> than if adopted the flawed even pace strategy. How much quicker will this pace be? Well the amount the pace is quicker is dependent upon the target marathon finishing time, as not only does the percentage slowdown vary dependent upon the finish time, but because the slowdown is expressed as a percentage, having a slower target finish time actually results in the runner slowing down more minutes during the second half. So slower finish time runners will have to run at a quicker pace, to gain more minutes quicker during the first half of the marathon, in comparison to the even paced strategy runner. Faster finish time runners don't have to gain as many minutes by running quicker during the first half. The idea of having to run so many minutes faster during the first of the marathon may sound a bit daunting. But remember if you decide to run the first half of the marathon at the slower, even paced strategy running pace, then sure it will feel easier to half way, but this isn't much good, as you only have a one in twenty chance of achieving your target finishing time! So lets look at some specific examples.<br />
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<strong>The Sub Four Hour Marathoner</strong><br />
Running a sub four hour marathon adopting an even paced strategy requires <strong>a minute mile pace for every one of the 26 miles to be run at 9:09.</strong> The runner would pass through half way in <strong>1:59:59.</strong><br />
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Using the <strong>ReSUltS marathon pace calculator</strong> which incorporates a 9.92% slowdown during the second half of the marathon. <strong>For the first 13 miles of the marathon, the calculator requires a 8:43 minute mile pace</strong>. The runner would pass through half way in <strong>1:54:19,</strong> which would be five minutes and forty seconds quicker, yes 5:40 quicker. What is the likely impact of running 5:40 quicker to half way? Well if running 5:40 quicker to half way results in the runner setting a half marathon personal best time, then there is obviously something wrong. Not that the ReSUltS marathon pace calculator is wrong! No, the runners target finish time is obviously too quick. And in this instance, no matter what pacing strategy the runner adopted, it is most probable that they would not achieve their target finish time. Target marathon finish times must be realistic and based on some evidence / data, rather than just 'guessing' a time. But generating target marathon finish times is a totally different topic. What the ReSUltS marathon pace calculator assumes is that the target marathon finish time is realistic.<br />
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So for the sub four hour target marathoner, the runner would pass through half way in <strong>1:54:19,</strong> which would be five minutes and forty seconds quicker, yes 5:40 quicker. However, for every mile after the half way point, the even paced strategy runner must maintain the same 9:09 minute mile pace, even though they will start to fatigue, which every marathon runner will tell you occurs! Whereas the runner that has adopted the positive split strategy, using the pacing plan proposed by the ReSUltS marathon pace calculator, for <strong>every mile after half way</strong> they are allowed to gradually slow down, as the fatigue gradually builds up. One doesn't get to the half way point in a marathon and instantly become fatigued! No, the fatigue builds up gradually. So to mimic this gradual build-up of fatigue during the second half of the marathon, the required minute mile pace to achieve the target finishing time gradually gets slower. So for those really challenging last six miles of the marathon, the positive split strategy runner is able to run the last six miles at the pace of: 9:41, 9:48, 9:55, 10:02, 10:09, 10:17. Yes, they are able to slow down to a minute mile pace of 10:17 and still achieve their target finish time. Doesn't that sound more realistic than the even paced strategy runner, still trying to run a 9:09 minute mile, the same pace they ran at the start when totally fresh, now nearly four hours later when absolutely exhausted from running 25 previous miles.<br />
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Yes, I know that the runner is highly unlikely to run exactly to the minute mile pace times provided by the ReSUltS marathon pace calculator. Whether they slowdown at the same rate that the calculator forecasts, or at a quicker rate, but they don't start fatiguing until say mile 18, it isn't really important. What is important is that the runner is able to slow down and still achieve their target finishing time. What is important is that the runner accepts that slowing down during the second half of the marathon is a reality, and therefore must plan for it! To 'dream', to 'wish' that they won't slow down, and therefore not plan for any slowing down, even though the very best non-elite marathon runners slow down during the second half, is just total foolishness!<br />
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<strong>The Sub Three Hour Marathoner</strong><br />
Running a sub three hour marathon adopting an even paced strategy requires <strong>a minute mile pace for every one of the 26 miles to be run at 6</strong><strong>:52.</strong> The runner would pass through half way in <strong>1:29:59.</strong><br />
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Using the <strong>ReSUltS marathon pace calculator</strong> which incorporates a 6.57% slowdown during the second half of the marathon. <strong>F</strong><strong>or the first 13 miles of the marathon requires a 6:39 minute mile pace</strong>. The runner would pass through half way in <strong>1:27:07,</strong> which would be two minutes and fifty two seconds quicker, yes 2:52 quicker. Okay it is 2:52 quicker than the even paced strategy at half way, but this isn't massively quicker, which many people seem to misinterpret from the idea of adopting a positive split strategy. Many people seem to interpret the positive split pacing strategy as 'going out at suicide pace'. As you can see from this sub three hour marathon target example, getting to the half way point 2:52 quicker, yes, requiring more effort and focus, but I don't think it could be classified as being ridiculously faster!<br />
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However, for every mile after the half way point, the even paced strategy runner must maintain the same 6:52 minute mile pace, even though they will start to fatigue, which every marathon runner will tell you occurs! Whereas the runner that has adopted the positive split strategy, using the pacing plan proposed by the ReSUltS marathon pace calculator, for every mile after half way they are allowed to gradually slow down, as the fatigue gradually builds up. And for those really challenging last six miles of the marathon, the positive split strategy runner is able to run the last six miles at the pace of: 7:08, 7:12, 7:16, 7:20, 7:24, 7:30. Yes, they are able to slow down to a minute mile pace of 7:30 and still achieve their target finish time. Doesn't that sound more realistic than the even paced strategy runner, still trying to run a 6:52 minute mile, the same pace they ran at the start when totally fresh, now nearly three hours later when absolutely exhausted from running 25 previous miles.<br />
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Hopefully, the above two examples have helped illustrate how the <strong>ReSUltS marathon pace calculator </strong>works, and it is provides guidance on a pacing strategy that represents what is a reality, the marathon runner getting fatigued as they progress through the marathon. Now I haven't ever met a marathon runner that didn't fatigue as they ran the marathon to the best of their ability. Fatigue occurs, it is a reality, no argument! So surely as one fatigues then one should expect to start to slow down. Surely this must now make sense!<br />
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As usual my short blog post has ended up near ultra length. Sorry about going on and on, and no doubt repeating myself above many times. Hopefully my more detailed and lengthy explanation of how the <strong>ReSUltS marathon pace calculator</strong> works, has helped to clarify why the positive split pacing strategy is clearly the strategy to adopt to maximise the likelihood of achieving ones target marathon finishing time!<br />
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Please spread the word on the <strong>ReSUltS marathon pace calculator, </strong>and how it takes the guess work out of deciding how much one should expect to slow down during the second half of the marathon. And to those of you after reading all of the above, that<strong> still think that you should NOT expect to slow down</strong> during the second half of the marathon, I am sorry but I am unable to help you.<br />
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<strong>Signing Off</strong><br />
I will sign off with a quote that I have signed off with previously when discussing the foolishness of the negative split pacing strategy. The quote is from Tom Williams, one of the hosts of the excellent <a href="http://www.marathontalk.com/index.php" target="_blank">MarathonTalk podcast.</a> Yes, I am an avid listener of MarathonTalk and have been for the last three or so years. Pretty well all of their advice on the show is sound quality advice, which assists thousands of runners to achieve their running goals, EXCEPT ONE, their celebration of the negative split. For some unknown reason, they are just totally off the mark here!<br />
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It just so happened that last Sunday, Tom Williams ran the Greater Manchester Marathon and crossed the finish line in an excellent 104th place overall, with an official chip time of 2:53:04. Did Tom, a massive supporter of the negative split, achieve a negative split in running 2:53:04. Yes, indeed he did! Using his chip time, he ran the first half marathon in 1:27:04, and then ran the second half marathon in 1:26:00. So a negative split of 64 seconds! Fantastic! That is, if you believe that the negative split is the sign of a well run marathon. And with MarathonTalk taking this view, no doubt there will be huge celebrations on MarathonTalk this week!<br />
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However, how did Tom manage to achieve this 64 second negative split? Simple really, by running the first half marathon so slowly, which although he ran the second half marathon 64 seconds quicker, his overall finish time is quite a bit slower, (possibly up to four minutes slower), than the marathon time that one would expect that he should be able to achieve, based upon his recent 10 mile road race time of 60:54. A ten mile road race finish time of 60:54 should definitely correspond to a quicker marathon time than 2:53:04. How much quicker is debatable, and one could look at various marathon predictor websites, which produce a range of predicted marathon times from 2:49:03 to 2:51:19. The precise likely marathon finish time isn't really that important. The important 'take home' message is that Tom only managed to achieve a negative split by running slower than his true current marathon potential.<br />
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Listening to Tom on MarathonTalk, I know that he publicly stated that he wasn't going to race the Manchester Marathon to the best of his ability. Yes, this is fine. But hopefully Tom and his co host Martin will not massively celebrate his negative split achievement, as the negative split has only been achieved due to not running as quickly as he could. And celebrating the negative split pacing strategy, will encourage the thousands of MarathonTalk listeners to adopt the totally wrong pacing strategy, if they wish to maximise their chances of achieving their target marathon finish time.<br />
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<em>(Please Note: I have just listened to the first portion of this week's MarathonTalk episode, and I would just like to congratulate Tom and Martin for not celebrating Tom's negative split. No doubt with Tom in the past being such a supporter of the negative split, that it must have been so tempting to massively celebrate his negative split achievement. Maybe Tom has changed his views since 2011, and now 'has his money on' the positive split. Now accepting that the negative split is only achieved by running the first half of the marathon slower than ones ideal pace. Anyway I just wanted to thank Martin and Tom for not encouraging their thousands of listeners to adopt a negative split pacing strategy for London Marathon. Stuart - 10th April, 2014)</em><br />
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So finally here is Tom's sign off quote from 2011. And Tom, if you are reading this, please leave a comment below, letting us know what your 2014 views are on the ideal marathon pacing strategy.<br />
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<em>“My money's still on the even / negative split but I'd be delighted to be proved wrong. My quote for the day... I'd rather know I was wrong than think I was right ;)" Tom Williams, 2011.</em><br />
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All the best to everyone running this Sunday's London Marathon.<br />
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Stuart<br />
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PS <strong>The Elite Marathoner World Record Argument</strong><br />
The following is a small section on why what elite marathon runners are able to achieve is not relevant to the non-elite runners. Because as always when it comes to justifying the even paced / negative split pacing strategy argument, this is the one argument that is also provided, and as expected was included in comments that were left last week.<br />
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From Brett: "<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 18.89px; text-align: justify;">The point I was trying to make was to look at all the current records in distance running - if they all are even to slightly negative splits, that has to mean something. </span><span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 18.89px; text-align: justify;">For example, the current marathon world record is around 2:03 and was an even split to nearly the second."</span><br />
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"<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 18.89px; text-align: justify;">In the USA, we also had the 100 mile track record broken a couple times in the last few months. The first time it was broken (Jon Olsen), he ran two 50 mile splits within 2 minutes of each other. The latest time the record was broken a few weeks ago (Zach Bitter), he ran a slight negative split of a few minutes in the second 50 mile section. So as best I can tell, this same behavior is seen across ultramarathons and down to half marathons and 10ks as well."</span><br />
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<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18.47px;"> </span>In case you haven't seen my reply to these World record arguments, I will simply paste the comment I left in response to Brett's World's best approach below.<br />
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"<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 18.89px; text-align: justify;">When in any other situation does the club level athlete, the 'average' person (although I dislike the word average but I think it makes the point clear) try to mimic what the World's best can do. Whatever activity; e.g. scoring a maximum 147 break in snooker, cycle racing at top-end pace for hours every day for near 22 consecutive days around and over the alps of France, or managing to descend to an ocean depth of 214 metres on one single breath. Yes, regardless of the activity, 'average' people do not expect to be able to replicate these amazing feats. So please explain to me, why is it that when it comes to running road marathons, that it is assumed that the 'average' person, who is not a full-time athlete, who does not have the same opportunities to prepare, the same resources, the same environment, and dare I say, the same genes, that this 'average' person can then achieve the same as the World's best, I just don't understand! Could someone please explain this logic.</span>" Stuart Mills, last week.<br />
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The most important thing to remember is that you, me, and pretty well every other reader of this blog post are not the World's elite, so what the World elite do is not relevant. How the World elite manage to achieve what they do I just don't know, and to be honest, neither do the sports scientists really know. What they can achieve is at times just unbelievable, e.g. often 'throwing' in a mega super quick 5km split shortly after halfway in a marathon. But the key thing to take away from what these World elite do, is that they are so different to you and me, that it isn't worth trying to work out how they do it. Trying to compare myself to them is just total foolishness, although some people do seem to want to do this when it does come to both running an even paced race or even better a negative split. Yes, it is good for the ego to compare that you achieve the same pacing strategy as the World elite, but the fact that one is only able to achieve an even paced or negative split pacing strategy by running the first half of the race so slowly is just 'ego massaging'. Many people can run the last mile or quarter mile of a marathon quickly if they run earlier portions of the race slowly. The aim is to run the entire 26 miles as fast as possible not just the last mile!<br />
<br />UltraStuhttp://www.blogger.com/profile/16637489358497153536noreply@blogger.com16tag:blogger.com,1999:blog-9115955661375211752.post-4323951398969107912014-04-07T22:13:00.000+01:002014-04-07T22:13:04.002+01:00South Downs Way 50 Mile Race(?) Report - The Satisfaction of Challenging OneselfHi<br />
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If you had seen my blog post last week where I stated that I would not being racing the SDW50 due to not wanting to risk re-injuring myself, you may be a bit surprised at the title of this post being the "South Downs Way 50 Mile Race Report". Well last week after having decided not to race the event, I was planning what training I would do over the coming weekend, thinking maybe a longish run was needed, and then what would be a good training run route. When I thought, why not just run part of the SDW50. After all I had paid my entry fee. I knew loads of people running it, And it is along a really scenic route. So I decided that I would do a 'catered' training run. Yes, I had heard great things about the food that is provided at the checkpoints in <a href="http://www.centurionrunning.com/" target="_blank">Centurion Running</a> races. So here was an excellent opportunity to sample the food, without there being the usual rush that occurs when I usually race.<br />
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It is an earlyish start on Saturday morning in order to get to the start at Worthing in plenty of time, as although I wasn't racing I was giving a friend and one of my coaching athletes a lift. So I didn't want to leave arriving at the start to the last minute, to avoid any possible panic for their race plans. For me, it was a really strange feeling. From the moment I woke up there just wasn't the usual excitement I usually get on the morning of a race. As I got my running pack ready, (which was by chance the first time trying out the brand new <a href="http://www.montane.co.uk/range/packs/jaws-10" target="_blank">Montane Jaws 10</a> running pack I had just been sent), I checked that I had all of the required kit, but this time I wasn't weighing every item to ensure I could save a few grammes here and there, as I was only planning to run either 26 or 33 miles, i.e. to checkpoints 3 or 4, so it didn't really matter how heavy my pack was.<br />
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At race registration as I get my running pack checked, and pick up my race number, I bump into a few people who comment that they had read on my blog that I wasn't racing. After explaining a few times that I wasn't racing but just doing a training run, I decide to remove myself from the start area to reduce the feeling of being a bit of a 'fraud' and so head back to the car pack. Shortly before 9:00 am I quietly head back to the start and hide myself at around a third of the way back in the field, next to work colleague and training partner Jim. The tentative plan was to run the first leg of 11 miles with him, and then probably pick up the pace a wee bit, although I would just see what eventuated.<br />
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Race Start and I am Nowhere to be Seen! But This Time Hidden in the Bunch!</div>
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There is a countdown and we are off! It is a strange feeling as I just jog off chatting to Jim, as I watch the leaders run off at the front. The route starts with a solid climb, which although I am only running at training pace I am working at a reasonably good level so I am running with Jim at somewhere around 40 - 50th place from a field of over 300 runners. After a few miles of chatting we slowly overtake a few runners and catch up with Geoff Gray, a local runner who I used to have great battles with a few years back. For the last few years we hadn't raced each other so it was good to have a catch up with him, as the three of us pretty well run together, non stop chatting until the first checkpoint.<br />
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Running into Checkpoint 1 Alongside Jim </div>
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As we continue running along the race route past Devil's Dyke, I am conscious that although I am finding the pace pretty easy, Jim and Geoff are both working that wee bit harder than me, so when a runner overtakes the three of us I decide it is probably a good time to move on and not disrupt their racing any more, and so I run alongside the faster moving runner. As I run alongside the runner, Dave if my memory is correct, I am conscious not to disrupt his race. He however recognises me from my blog and is 'shocked' that he has just overtaken me! I apologetically explain that I am just on a training run. He doesn't seem to mind, in fact he is quite pleased with the idea that he is going to beat me in an ultra race once I DNF!<br />
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Running with Welcoming Runner Matt at the 31 Mile Mark</div>
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So to cut a long story short, this was basically the pattern of what happened and how I felt during my SDW50 training run to checkpoint 4 at the 33.9 mile mark, which I reached in just over five hours. I would catch up to runners, chat to some of them for a while, before moving away. To be honest I felt a bit of an 'imposter'! Running alongside other runners who were giving it their all, (although during these early parts of the race they were all running pretty comfortably), as they were racing, whereas I was just in training mode.<br />
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In my blog post last week, I touched on the subject of enjoyment from running. In that I run over 250 days per year, but only race around seven times per year. So I therefore gain the vast majority of my enjoyment from running from the actual process of simply running, not the actual racing. But what I really learnt from last Saturday's experience is that there is something quite special about racing. That feeling of having really challenged yourself, to complete the race route as quickly as you feel capable of, is really what generates the true enjoyment, the deep satisfaction of 'putting yourself on the line', and really testing oneself. Yes, there is also enjoyment during the race of getting from the start to the finish, usually taking in some great trails and scenery. But during a race I realised that that is secondary to the internal challenge of getting the very most out of oneself. <br />
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Did I enjoy my SDW50 training run? On the whole the answer was yes, as I did enjoy meeting and chatting to many runners along the way, who were all so welcoming and willing to talk to me even though I wasn't racing. Will I do a 'catered' training run again within a race? No! The feeling of not belonging, of not experiencing the same feelings, the same emotion, the same required focus that all of the other runners were going through, or were going to encounter as the fatigue developed towards the latter end of the race, was really quite an uncomfortable feeling. So the next time you see me at a race, you can be totally sure that it will be the usual UltraStu, running as fast as I can, while I can!<br />
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And with only three weeks to the 61mile <a href="http://www.montane.co.uk/range/packs/jaws-10" target="_blank">Fellsman race</a>, having missed out on racing the SDW50, the desire, the hunger, the thirst to be racing again is getting me really excited. Yes, with it being 34 years this month since I raced my first marathon, that joy, that buzz, that satisfaction from racing is still as strong as ever! Yes, there is indeed something quite special about ultra trail racing!<br />
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Lastly a big thanks to James Elson and his tremendous team for putting on such an excellent event. And also a huge well done to Paul Navesey for recording such an amazingly quick time of 6:11. Taking over forty minutes of the course record is indeed quite an achievement. The race results are available <a href="http://www.centurionrunning.com/live/2014-sdw50-live/" target="_blank">HERE</a>, and as you will see there were some pretty quick times by many runners including Edwina Sutton's time of 7:09, finishing first women, in 9th place overall, taking one hour and fourteen minutes off the previous women's record!<br />
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Time to sign off with a quote from one of my favourite books:<br />
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"The naysayer's doubts were whispers compared to the screaming within my head. Did you train too hard? Did you train enough? Can you really run 100 miles on just plants? Did you go out too fast, too early? Are you doomed? But - and this is what I had learned - the screaming in my head could be reduced to faint hissing. All I had to do was remember why I was here, what I wanted - how bad I had wanted it."</div>
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Scott Jurek, 2012, Eat and Run, page 94.</div>
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Yes, the joy of racing!</div>
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Happy racing,</div>
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Stuart</div>
UltraStuhttp://www.blogger.com/profile/16637489358497153536noreply@blogger.com1tag:blogger.com,1999:blog-9115955661375211752.post-90257566082861777162014-04-02T23:55:00.000+01:002014-04-02T23:55:14.926+01:00A Helpful Marathon Pacing CalculatorHi,<br />
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Yes, back again, so soon, but tonight's post is quite timely, as in the UK this weekend there are the Brighton, Manchester, and Blackpool road marathons. Then next weekend there is the London marathon and also the Jersey marathon.<br />
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My plan tonight is to simply introduce a web page which has a marathon pacing calculator which may help many runners who are racing a road marathon in the next two weeks. <br />
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When it comes to running a road marathon, there are probably two things that cause the most discussion amongst marathon runners: nutrition, and pacing. Out of the 125 posts I have published on my UltraStu blog, by far the posts that have generated the most comments and discussion have been to do with race pacing. From my<a href="http://ultrastu.blogspot.co.uk/2010/03/hardmoors-55-ultra-trail-race.html" target="_blank"> third ever post</a> that introduced some of my ideas on pacing for ultra trail races it created a little bit of a stir. But my road marathon pacing analysis based on the first 25,000 finishers at last year's London Marathon really created quite an animated response, with some readers feeling sorry for me in that I was so confused "<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 18.899999618530273px; text-align: justify;">Sorry Stu, this article shouts out that you don't understand how to go about analysing pacing strategies.</span>" and other readers just simply coming to the point with "<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 18.899999618530273px; text-align: justify;">OMG, what utter BS</span>", which I presume means "Oh My God! What Utter Bull Shit!" Although maybe I am confused and it should have been interpreted as "Oh My God! What Utter Brilliance. Superb!<br />
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Well over the last four years of writing on UltraStu, I have learnt that even if many people disagree with my ideas, it doesn't actually mean that my ideas are wrong, as there are usually other people who agree with them, and most important, at the time of writing I obviously thought my ideas were good. Now nearly a year later, re-reading my two blog posts on road marathon pacing strategy, (<a href="http://ultrastu.blogspot.co.uk/2013/05/the-negative-split-realisation-that.html" target="_blank">post I</a>, and <a href="http://ultrastu.blogspot.co.uk/2013/05/the-negative-split-fallacy-part-2.html" target="_blank">post II</a>), I am still TOTALLY convinced that what I wrote back then makes total sense.<br />
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It was therefore quite pleasing that when chatting to Tim, a follower of my blog, when he commented that he really liked my London marathon pacing analysis and that he also thought that it could be hugely beneficial to thousands of runners to help them achieve their marathon target time. He then offered to turn my ideas from my blog post into a marathon pacing formula which would calculate mile split times for every one of the twenty six miles, to ensure that runners remained on target to achieve their target time, with the formula based on real life data from tens of thousands of runners.<br />
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Yes, I know that it is only a few days to this weekend's marathon, but I would expect even at this late stage, there will be thousands of runners just not sure what pace to start out at, in order to achieve their goal finish time. I guess most marathon runners would have heard of the negative split, i.e. running the second half of the race slightly quicker than the first half of the race. And many may like that idea, as it is frequently promoted as the best strategy within running magazines or on running podcasts. Or perhaps if the negative split strategy seems a bit too ambitious, then many runners may favour the even split approach. Where the runner maintains the same running pace throughout every one of the twenty six miles.<br />
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Now I won't repeat my views on this totally flawed idea, as you can read these within my two blog <a href="http://ultrastu.blogspot.co.uk/2013/05/the-negative-split-realisation-that.html" target="_blank">posts </a>from May last year. But it does still absolutely amaze me how seemingly clever people think that one should still be able to run at exactly the same running pace after 20 - 26 miles, as the pace they would run at when totally fresh, as if fatigue doesn't exist! It seems so obvious, that the only way this even pacing can be achieved, is if the pace run at the start of the race is just far too easy. It has to be so much slower than one is really capable of, to be able to allow for the fatiguing affects of running 20 - 26 miles to equally balance the amount of time the runner at the start of the race is deliberately going slower per mile. To put it simple. If runners didn't fatigue during a marathon race, then an even paced strategy would be the result. But fatigue does occur during a marathon. Ask pretty well every marathon runner. Therefore to achieve an even paced strategy, one has to run the miles at the start of the race at the pace that they feel that they are able to achieve when they are near exhaustion at say around the 25 mile mark. One has to deliberately slow themselves down at the start when not fatigued, just to ensure that they aren't running too quickly at the start, otherwise there would be no chance at all at running at anywhere near the same pace when near exhaustion 25 miles later!<br />
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Sorry if the above paragraph is a bit jumbled. I just found it quite hard trying to explain something which seems just so obvious that it shouldn't really need explaining! Anyway, I did say that this post was going to be short, so lets finally go to the marathon formula calculator, available on the following <a href="http://rsusmf.appspot.com/" target="_blank">website</a>:<br />
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<span style="font-size: large;"><a href="http://rsusmf.appspot.com/">http://rsusmf.appspot.com</a></span><br />
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The web page calculator is titled the ReSUltS Marathon Formula. Yes, implementing the pacing strategy that the formula calculates, runners are MUCH, MUCH more likely to achieve the result they want, i.e. their target marathon time. Adopting the even split, or even worse the negative split pacing strategy, then as the data from last year's London Marathon demonstrates, runners are therefore 96% likely to FAIL! Yes, I will repeat it in words, just to make it that much clearer. Adopting the even split pacing strategy, has a NINETY SIX PERCENT chance of FAILING. <br />
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To those of you running a road marathon in the next two weeks, I strongly ask you to consider is it wise to follow a strategy with only a 4%, yes ONLY a FOUR PERCENT chance of succeeding. Weigh up the odds. Look at the data. Fatigue does occur! Slowing down during a marathon IS A REALITY, due to the gradually developing fatigue as the race progresses, especially during the final third of the race. Talk to any marathon runner, that is when the marathon starts really getting challenging. But somehow, one isn't meant to slow down, even when massively fatigued! Is that reality? No not for 96% of the runners!<br />
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The ReSUltS Marathon Formula. therefore gives the marathon runner clear guidance on how much one should expect to slow down as the runner fatigues during a road marathon. The amount of slowdown isn't a guess, nor a dream (i.e. not slowing down), but based on the data of over 10,000 runners, with the amount of slowdown being dependent upon the runner's target marathon finish time. Just use the arrows at the top of the web page to enter your target marathon time, and with one click, your pacing strategy is calculated. As simple as that! All the guess work removed.<br />
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No doubt there will be many people who will still think that I write "Utter Bull Shit". But everyone is entitled to their views. However, I find it so disappointing, that over the next two weeks, so many marathon runners will not achieve their target marathon time. Not because they were not capable of achieving their goal time, but for many, simply because they followed an unrealistic pacing strategy and simply ran the first half of the marathon too slow, i.e. running at a pace slower than they could have actually ran at. Hopefully the ReSUltS Marathon Formula calculator will help increase the number of marathon runners achieving their goal time.<br />
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If you know some runners that are running a marathon in the next two weeks, then forward them the link to the ReSUltS Marathon Formula web page, <span style="font-size: large;">http://rsusmf.appspot.com</span> especially if they are thinking that they can achieve an even split marathon, whilst at the same time, running a marathon time that truly represents what they are capable of achieving.<br />
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I will sign off with a quote that perhaps helps illustrate the logic some people apply in justifying that the even paced split is obviously the correct pacing strategy.<br />
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 18.899999618530273px; text-align: justify;">"No offense to hundreds of thousands of runners, but quite frankly I don't care that 95% of them run positive splits. The real question should be could they have run a faster time if they would have run more even splits? And again, who cares if it was even a PR - could that PR have been a better PR?"</span><br />
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 18.899999618530273px; text-align: justify;">Brett, 2011 ( A comment left on a <a href="http://ultrastu.blogspot.co.uk/2011/12/thoughts-on-pacing-strategy-for.html" target="_blank">previous post</a>)</span></div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 18.899999618530273px;">All the best to all the runners running a marathon in the next two weeks, especially those at Brighton. I will be cheering you on loudly on Sunday morning, hopefully in the usual Brighton marathon sunshine.</span></span></div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 18.899999618530273px;">Stuart</span></span></div>
UltraStuhttp://www.blogger.com/profile/16637489358497153536noreply@blogger.com11tag:blogger.com,1999:blog-9115955661375211752.post-15846710639482616632014-03-30T23:21:00.003+01:002014-03-30T23:25:45.141+01:00Steyning Stinger Marathon Race Report – Disappointment and Priorities<br />
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<span style="font-family: Calibri;">Hi,</span></div>
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<span style="font-family: Calibri;">Those of you that had taken a detailed note of my planned
2014 race calendar may have been wondering where my Steyning Stinger race
report was, with it now being four weeks since the race!<span style="mso-spacerun: yes;"> </span>Well, to be honest I haven’t really felt motivated
to write up the report as at the Steyning Stinger I experienced my first DNF in
a trail marathon from over 30 trail marathon starts!<span style="mso-spacerun: yes;"> </span>Yes, a disappointing start to the year.<span style="mso-spacerun: yes;"> </span>And then to make matters worse, following the
race I wasn't even able to walk normally for over a week.<span style="mso-spacerun: yes;"> </span>So what went wrong?</span></div>
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<span style="font-family: Calibri;">After having had a pleasing year of running in 2013, I had
set myself an ambitious racing calendar for 2014.<span style="mso-spacerun: yes;"> </span>With the 103 mile UTMB, probably my number one
focus race for the year, not taking place until the end of August, I was very
conscious of not getting too carried away with my running at the start of the
year.<span style="mso-spacerun: yes;"> </span>This was to ensure that I <span style="mso-spacerun: yes;">wouldn't </span>have ‘gone off the boil’ by
August, which has typically happened to me in previous years, such as 2013 and
2011.<span style="mso-spacerun: yes;"> </span>(My 2012 year didn't really get much beyond a simmer!)</span></div>
<span style="font-family: Calibri;">So as I completed my briefer than normal non-physical
training for the Stinger, I was aware that my TOTAL training had been less than
it really should have been. </span><span style="font-family: Calibri;">As I line up on the start line, with Danny Kendall (10th place 2013 Marathon de Sables, 2nd place 2014 Pilgrims Challenge, and 2nd place 2013 Beachy Head Marathon, just to name a few of his results) next to me I knew that I would have to run well to maintain my unbeaten record at the Steyning Stinger, four starts for four wins! My fastest time for the event, also the course record was exactly 2 hours 57 minutes, set on a dry fast course way back in 2004. Well with there having been loads of recent rain, the surface was extremely wet and muddy, so my anticipated finish time was more in the region of 3:05 - 3:10. Expecting to run a few minutes slower that 2013 (3:03) due to the underfoot conditions.</span><br />
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<span style="font-family: Calibri;">The race starts and as usual I go straight to the front as I slip and slide for the first 400 metres or so before reaching a sealed driveway where finally I am able to gain some traction. I have Danny and another runner,Stephen Hodges, both from Cambridge Harriers, directly behind me. Danny then runs beside me and we run together for I guess the next mile or so. I am working pretty hard, knowing that I can't really maintain this intensity for 26 miles, but I find I race better if I go out really hard from the start, and then gradually ease off the pace, to a level which feels about right, dependent upon the duration of the race. Click <a href="http://connect.garmin.com/activity/454042939" target="_blank">this link</a> for my GPS / Heart rate data on GarminConnect. Although I am working really hard during the first mile, I find that it now takes around a mile for my heart rate to fully 'get up to speed'. The average HR for the first mile is therefore only 164 bpm, before reaching the highest mile average for the race of 170 bpm, for miles two and three. </span><br />
<span style="font-family: Calibri;"><br /></span>
<span style="font-family: Calibri;">It wasn't that many years ago when I was able to maintain an average heart rate of 170 bpm </span><span style="font-family: Calibri;">for an entire trail marathon,</span><span style="font-family: Calibri;"> as indicated in the image below, where in June 2010, less than four years ago I maintained an average of 171 bpm for the South Downs trail marathon. But recently over the last few years, I find that my average for a trail marathon is now more likely around 161 - 165 bpm! </span><br />
<span style="font-family: Calibri;"><br /></span>
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<a href="http://1.bp.blogspot.com/-sluNv0fzpuE/UziKD4HDBJI/AAAAAAAABRU/qarRn0VUN5g/s1600/trail+marathons+heart+rate.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-sluNv0fzpuE/UziKD4HDBJI/AAAAAAAABRU/qarRn0VUN5g/s1600/trail+marathons+heart+rate.JPG" height="176" width="400" /></a></div>
<span style="font-family: Calibri;"><br /></span>
<span style="font-family: Calibri;">Coinciding with this decline in average heart rate for a trail marathon has been my competitiveness in trail marathons, where I am now finding it more difficult to stay at the front! Fortunately, for ultra trail races of 50 miles and beyond, such a high average heart rate isn't required, and I still find that I can be very competitive in ultra trail races longer than 50 miles.</span><br />
<span style="font-family: Calibri;"><br /></span>
<span style="font-family: Calibri;">Opps, I got a bit side-tracked there! Back to the Steyning Stinger race. So after around two miles I have to let both Danny and Stephen go, and over the next few miles I watch Danny run out of sight, but manage to keep an eye on Stephen, probably within two minutes, but always with the thought that if I run a strong second half of the race, then maybe I might be able to pull him back. Pulling back Danny? Not a chance, he is running amazingly quick, especially considering the wet, muddy conditions.</span><br />
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<a href="http://4.bp.blogspot.com/-SgegsQQ7m4I/UziNER9-FCI/AAAAAAAABRo/AZ5k2UluPmE/s1600/SSP_BL_121173.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-SgegsQQ7m4I/UziNER9-FCI/AAAAAAAABRo/AZ5k2UluPmE/s1600/SSP_BL_121173.JPG" height="400" width="266" /></a></div>
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Maintaining the Physical Intensity at Around 8 Miles</div>
<span style="font-family: Calibri;"><br /></span>
<span style="font-family: Calibri;">So as I continue racing, semi-happy with my physical intensity, but not so happy with my race focus, I am a little disappointed with my running pace, as I check my time at 10 miles which I remember from last year was pretty well bang on 70 minutes, compared to this year being 74:51. I try to calculate how much the mud would have slowed me down to this point, and I guess probably around 2 -3 minutes. So the disappointment is there, knowing that taking into account this year's conditions, I am still running around 2 -3 minutes slower than last year. </span><br />
<span style="font-family: Calibri;"><br /></span>
<span style="font-family: Calibri;">Why was I running slower this year? I think a large part of it was due to my lack of TOTAL preparation, which consists of the non-physical such as establishing race goals, identifying realistic self-expectations, forming a racing plan, developing self-confidence, etc, but also the physical training, simply 'banging out the miles', as well as mixing up the intensity occasionally on various runs over a variety of distances and terrains. Although I refer to the training as separate, i.e. physical and non-physical, the two can be interlinked. Often I will carry out the non-physical aspects whilst actually running, on a rhythm/relaxation run. But probably more important is that the physical training that is accomplished, and the manner at which it is accomplished, plays a large role in developing the self-confidence, and raising ones race self-expectations.</span><br />
<span style="font-family: Calibri;"><br /></span>
<span style="font-family: Calibri;">Interestingly I am processing these thoughts while I am racing through the miles of the Stinger. Which is definitely not a good sign of my race focus, where I really need to be 'within the present moment', staying on task, staying race focused! I therefore begin to accept a 'below par' performance, and realise that this poor race performance is just the 'wake-up' call I need, in order to get my TOTAL training back on track for my big year. I also realise just how much I enjoy being competitive in races, and with the current situation that I am experiencing today being nowhere as enjoyable as usual. I begin to start to feel more positive about the situation. Knowing what is needed to be done before my next race, and then the following focus races, and with the increased positivity I begin to start thinking, maybe I can salvage something from today's race. Yes, lets start considering second place, now where has the second placed runner gone?</span><br />
<span style="font-family: Calibri;"><br /></span>
<span style="font-family: Calibri;">I guess it must have been about the 14 mile mark, by the time all of this 'processing' was complete, and just as I was all set to 'rejoin' the race I take a big tumble and hit the slippery ground with a huge jolt! I pick myself up, get back into running, and ease of the pace a little as the ground was pretty slippery and I didn't really fancy the idea of taking another massive tumble. Then around five minutes later I am brought instantly to a stop. My entire back of my right leg, the calf and hamstring is totally locked up, as if a massive spasm! I try to stretch both muscle groups out, jog a little, stretch again, but without much success. James Elson from Centurion Running catches me up and stops to check that I am okay. I tell him " I am fine, no need to stop. I will just walk it off"! After a minute or two of walking it does ease off a bit, but as I try to run again, everything locks up again. </span><br />
<span style="font-family: Calibri;"><br /></span>
<span style="font-family: Calibri;">I realise that trying to continue in the race is not possible and therefore decide to simply get back to the finish taking the shortest route, through a mixture of walking, and slow jogging when possible, to avoid getting to cold.</span><br />
<span style="font-family: Calibri;"><br /></span>
<span style="font-family: Calibri;">After taking a short cut of around four miles I am around two miles from the finish when I am overtaken by Danny Kendall. He is looking pretty strong. I do some calculations, and work out based on the speed he has just ran past me that he will break my ten year old record by a few minutes. Oh well, it had to be broken sometime. (Danny did set a new record time of 2:52:50). But I am pleased that my inability to stay with Danny beyond two miles wasn't all due to my lack of 'form', but also due to the amazing performance he was putting in!</span><br />
<span style="font-family: Calibri;"><br /></span>
<span style="font-family: Calibri;">Just before the finish I am overtaken my Stephen who finishes in a time of 3:06:20. Having informed the marshal at each checkpoint I pass that I have withdrawn from the race, the last thing I want is for my time to be recorded as I pass through the finish line. I therefore remove my race number and try to pass unnoticed. Alas, I am spotted by the photographer from Sussex Sport Photography, with the following photo being posted on <a href="http://sussexsportphotography.blogspot.co.uk/2014/03/now-live-stinger-g33-and-ageuk-tatton.html" target="_blank">their blog</a>, with the sub-title "</span><span style="background-color: white; color: #111111; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 12px; line-height: 16.631999969482422px; text-align: center;">everyone is allowed to have an off day, even the greats</span><span style="font-family: Calibri;">". Yes, definitely an off day!</span><br />
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<a href="http://1.bp.blogspot.com/-BdUXZdhByTI/UziMrKq_sFI/AAAAAAAABRg/ldp5N_zrBp4/s1600/SSP_AB_113267.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-BdUXZdhByTI/UziMrKq_sFI/AAAAAAAABRg/ldp5N_zrBp4/s1600/SSP_AB_113267.JPG" height="265" width="400" /></a></div>
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Walking to the Finish - Holding my Race Number</div>
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<span style="font-family: Calibri;">So there you go. My first DNF in a trail marathon from over thirty starts! Not a great start to the year, but I wasn't all 'down in the dumps' as I realised that I needed to get into action for the bigger races that follow, i.e. 2 x 50 milers, 1 x 61 miler and 2 x 100 milers! So I was hopeful that the 'locking up' I experienced was just a temporary problem due to my heavy fall, and after a few days I would be back into running, and then back into full-on TOTAL training. But unfortunately not! One week passes and I still can't even walk normally. I start getting treatment from my physio and things start to improve slowly, and after three weeks I am finally back into running having managed an easy seven mile run.</span><br />
<span style="font-family: Calibri;"><br /></span>
<span style="font-family: Calibri;">By this time there is now only two weeks until my next scheduled race, the Centurion Running South Downs Way 50 miler. The first time I would have raced the event, but being within my 'home patch', I am very familiar with the entire route, and am well aware that it will be a very quick competitive 50 mile race. Although I have missed quite a bit of physical training, I am well aware that performance in ultra trail races is more determined by the non-physical training, which I have been continuing along with. However, the body still has to get you to the finish line, and there is a bit of worry whether my right side will hold up to running 50 miles quickly. And the number one factor that prevents one from achieving a strong ultra trail running performance is doubt! Yes, if you are on the start line with any doubt, then as the miles of the race progress, that doubt will progressively increase, to such an extent that towards the later portions of the race, the race focus energy required to 'overcome' this doubt, which by now will have magnified, prevents you from focusing on running fast, so the running pace drops, one will get slower and slower, and the poor performance results!</span><br />
<span style="font-family: Calibri;"><br /></span>
<span style="font-family: Calibri;">It was therefore essential that if I did race the SDW50, now in less than two weeks time, that I had to remove this doubt. Having slowly built my run distance up to eight miles, I was running out of time, so a sixteen/seventeen mile run was called for, in order to test everything out. Considering that just two weeks earlier I couldn't even walk normally, the progress I had made was pretty amazing. Although I finish the 16/17 mile training run, with a few quick miles thrown in, with the leg not causing any major issues. I know that all is still not right. I re-evaluate my 2014 racing schedule and see that the 61 mile Fellsman race is only three weeks following the SDW50. Now the Fellsman has been on my 'to do' list for many years, and the prospect of missing this race was not appealing. I weigh up all of the pluses and minuses of racing the SDW50, and conclude that the risk of re-damaging my right side through racing to soon, and possible sacrificing my racing of the Fellsman, and being part of 'The Race' with over fifty years of history, is too much of a gamble, So unfortunately, a few days ago I made the decision to not race the SDW50!</span><br />
<span style="font-family: Calibri;"><br /></span>
<span style="font-family: Calibri;">Having made this decision to not race the SDW50, I immediately knew that it was the correct decision, and I am already really excited about the Fellsman in just four weeks time. </span><br />
<span style="font-family: Calibri;"><br /></span>
<span style="font-family: Calibri;">Although I am still taking things a bit cautiously running wise, I have an awesome run this morning over the Weald Challenge Trail Half Marathon race route. I am the race director for the Weald Challenge races (also consisting of a trail marathon and a 50km ultra trail). They are a new event to the East Sussex trail racing calendar, and take place in exactly eight weeks time, on Sunday 25th May. The routes are pretty awesome, with a great variety of terrain and views, with the marathon and ultra taking in the Ashdown Forest. As I was running this morning, I was gathering information regarding the route, and recorded that the half marathon route involves passing through 20 gates, and crossing 24 stiles. Over the next few weeks, I will run both the marathon and the ultra routes, to record similar data, and publish on the <a href="http://www.trailrunningsussex.co.uk/trailraces.html" target="_blank">race website</a>. As you may gather from the large number of gates and stiles, the races won't be that quick, and combined with the undulating terrain, the Weald Challenge race name is definitely appropriate, as the routes are quite challenging!</span><br />
<span style="font-family: Calibri;"><br /></span>
<span style="font-family: Calibri;">With this year being the inaugural running of the Weald Challenge, I am really pleased with the level of interest that has been shown, </span><span style="font-family: Calibri;">and with there still being eight weeks to race day, there are already over 180 entries. Check out this link <a href="http://www.trailrunningsussex.co.uk/trailraces.html" target="_blank">http://www.trailrunningsussex.co.uk/trailraces.html</a> to find out more information about the races. Hopefully I will see many of you on the start line. Please say hello, and let me know if you read my UltraStu blog.</span><br />
<span style="font-family: Calibri;"><br /></span>
<span style="font-family: Calibri;">Well this Steyning Stinger DNF race report as usual has ended up being a lot longer than I envisaged when I started typing. Good to see that I haven't lost my ultra typing ability, even though I seem to have lost my 'top end' trail marathon speed! With the 61 mile Fellsman race expected to take longer than ten hours, this lack of 'top end' speed isn't really an issue.</span><br />
<span style="font-family: Calibri;"><br /></span>
<span style="font-family: Calibri;">I sub-titled this race report post "Disappointment and Priorities". Making the decision not to race SDW50 is all related to priorities. Not only to race priorities, but also the overall 'bigger' picture, i.e. being able to run, full stop. Not being able to run for pretty well two weeks following my DNF at the Stinger, really reminded me just how much I simply enjoy running. Yes, I do love the racing, the competition, the challenge of really extending myself. But at the 'end of the day' I only plan to race seven times each year. Yes, it is the running on the other 257 days of the year that gives me the most enjoyment, so risking this by racing to soon again was also a major factor. Perhaps, one may then ask, why bother racing at all? Well that is definitely a topic for another blog post.</span><br />
<span style="font-family: Calibri;"><br /></span>
<span style="font-family: Calibri;">Time to sign off: "Everything tends to happen for a reason. The key is to be open and questioning enough, with a positive outlook, to identify the purpose of what at first may be a disappointing outcome. Or simply, search for the sunshine behind the cloud"! Stuart Mills, 2014.</span><br />
<span style="font-family: Calibri;"><br /></span>
<span style="font-family: Calibri;">May I hope the start of your running year has been more satisfying.</span><br />
<span style="font-family: Calibri;"><br /></span>
<span style="font-family: Calibri;">Stuart</span><br />
<span style="font-family: Calibri;"><br /></span>
<span style="font-family: Calibri;">PS. Those of you who are observant, may have noticed that in pretty well all of my race photos that are posted on my blog, apart from when it is really muddy underfoot, that I race in road shoes. Yes, for the last seven or eight years, since getting back more seriously into marathon running and racing, my main training shoe and racing shoe has been <a href="http://www.mizuno.eu/en/sports/running/products/footwear/men/road/43792/wave-rider-17" target="_blank">Mizuno Wave Rider</a>. Well around a month or so ago, I received an interesting e-mail from a company that deals with the promotion of Mizuno shoes within the UK. Whether they were aware that I predominantly train and race in Mizuno shoes or not, I don't know. But for whatever reason they approached me to ask if I was interested in receiving some Mizuno running shoes, and also to be involved in a six person team for the <a href="http://www.endure24.co.uk/" target="_blank">Mizuno Endure 24 </a>race that takes place at the end of June. I hadn't specifically heard of the Mizuno Endure 24 race, but I had heard of similar 24 hour non-stop events, that involve completing multiple laps of typically five miles of trail. Checking my race calendar, the 24 hour team race fitted in perfectly between the Petzel South Downs Way 100, and the Montane Lakeland 50. I am looking forward to the event, especially the team aspect of it. Where we all take turns completing the five mile lap, continuously for 24 hours. It looks like a great event!</span><br />
<span style="font-family: Calibri;"><br /></span>
<span style="font-family: Calibri;">So the next time you see me out running. Not only will I appear really happy, simply due to running again. But also happy due to running in a new pair of Mizuno Wave Riders, with this year's model being Wave Rider 17, which seems significantly lighter than the previous Wave Rider models, so feels really responsive, especially when I pick up the pace. Maybe these lighter shoes are just what I need to get that 'top end speed' back!</span><br />
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Racing in Mizuno Wave Rider 16 Shoes at the Start of the 2013 Montane Lakeland 100</div>
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Racing at the 2009 Ultra Trail Mont Blanc in Mizuno Wave Riders</div>
<span style="font-family: Calibri;"><br /></span>UltraStuhttp://www.blogger.com/profile/16637489358497153536noreply@blogger.com0tag:blogger.com,1999:blog-9115955661375211752.post-78297343818092608692014-02-07T21:11:00.004+00:002014-02-07T21:11:47.563+00:00'Like the Wind' Magazine Launch Party - An Inspiring Magazine and EveningHi<br />
<br />
A number of you may have heard about the new running magazine that has recently been launched, and indeed a number of you attended the launch party on Wednesday night in London. However, to those of you that aren't aware of this new magazine, the aim of tonight's blog post is basically to bring you 'up to speed' on this exciting new magazine.<br />
<br />
So 'Like the Wind'. Yes, the magazine title is a bit vague. I never did get a chance to ask Simon or Julie Freemen, the people behind the magazine, the story behind or the meaning of the title. Maybe "Run like the wind"? The image below is of the front cover, and straight away you will notice that this magazine is nothing like any of the other running magazines. It simply stands out on its own. When you pick it up, sense the smell of the quality paper, the ink, or whatever produces the smell. You just feel quality within your hands. I guess it feels more like a book, rather than a magazine.<br />
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Like The Wind Front Cover</div>
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I have been amazingly busy the last few days, so I haven't actually read all of the article yet, as I don't want to feel rushed when I read them. In fact I have only read a random few but I really like James Adams' and Leon Lutz's articles, although I really need to read both of these articles again, at an even more leisurely pace, to really get the best from their excellent pieces. Yes, the magazine is quite a different magazine to the usual running magazines where I tend to just skim read the articles.<br />
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As you can see from the contents list below there are some top quality writers / photographers / runners that have contributed to the magazine. And if you look closely towards the bottom, you will see that I have also written a piece simply titled "First Marathon".<br />
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Fortunately, Julie and Simon from Like the Wind have given me permission to link to my article from my UltraStu blog. So click<a href="http://www.trailrunningsussex.co.uk/Like%20the%20Wind%20Stuart%20Mills%20Article.pdf" target="_blank"> this link HERE</a> if you want to read "First Marathon". One main attraction of the magazine is the variety of contributors. So even if my piece, 'doesn't light your fire', I'm sure you are bound to find many interesting and inspiring messages within the magazine.<br />
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To purchase the magazine, yes at the slightly more expensive price of £9 (Quality doesn't come cheap!), go to the magazine shop at:<a href="http://www.likethewindmagazine.com/shop/" target="_blank"> <span style="font-family: Times New Roman, serif; font-size: small;">http://www.likethewindmagazine.com/shop</span>/</a> but you better be quick as it is a limited edition print. As I publish this post, it states there are only 88 copies remaining!<br />
<br />
Back to the launch party, it was a<span style="font-family: inherit;"><span style="font-size: 11pt;"> really
enjoyable evening. I got home really late after my train journey back to East Sussex was
replaced by a bus half way home! However, I was ‘buzzing’ after chatting
to so many amazing people, including a number of fellow magazine contributors, that the long journey home didn't </span></span><span style="font-size: 15px;">dissipate</span><span style="font-family: inherit;"><span style="font-size: 11pt;"> any of the positive energy I had absorbed. I woke up the following morning and although it was wet
and cold outside I felt so inspired that I went out for a solid two hour
run. It just got me thinking that if I was able to chat to such interesting people every night, I would
achieve some really awesome training!</span></span><br />
<span style="font-family: inherit;"><span style="font-size: 11pt;"><br /></span></span>
<span style="font-size: 15px;">Time to finish this brief post, so I can relax and enjoy a few more of the articles from 'Like The Wind'.</span><br />
<span style="font-size: 15px;"><br /></span>
<span style="font-size: 15px;">I will sign off with a quote from James Adams' piece titled 'Your Brain, Your Best Friend, Your Worst Enemy.' </span><br />
<blockquote class="tr_bq">
<span style="font-size: 15px;">When I am running and something does not quite go going according to plan - ...... - I just ask myself: "What would a zebra do?" James Adams, 2014 Like The Wind Magazine</span></blockquote>
<span style="font-size: 15px;"><br /></span>
<span style="font-size: 15px;">You will have to read James' article to understand what zebras have to do with running!</span><br />
<span style="font-size: 15px;"><br /></span>
<span style="font-size: 15px;">Happy reading!</span><br />
<span style="font-size: 15px;"><br /></span>
<span style="font-size: 15px;">Stuart</span><br />
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UltraStuhttp://www.blogger.com/profile/16637489358497153536noreply@blogger.com4tag:blogger.com,1999:blog-9115955661375211752.post-38391554935947597662014-02-02T15:39:00.000+00:002014-02-02T19:40:23.170+00:00Review of 2013 - Still on the Upward Learning Curve!Hi,<br />
<br />
Happy New Year!<br />
<br />
I actually started this blog post shortly after new year, but it just wasn't flowing (Yes I know, some people suggest that none of my blog posts flow!) So I waited until I had a bit more time to think before re-starting the post! Hopefully the wait was worthwhile!<br />
<br />
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Looking back at my <a href="http://ultrastu.blogspot.co.uk/2013/03/review-of-2012-and-plans-for-2013.html" target="_blank">2012 review</a> which was titled “Nothing
Special – Time for a Re-think”, the review highlighted the need to make some
changes in order to perform to the level I felt that I was capable of in my
focus race of 2013, the Montane Lakeland 100.
Well did the changes work? To a
certain extent the training I carried out prior to the Lakeland 100 improved my
performance quite significantly over my 2012 Lakeland 100 race, i.e. a quicker
time by around ninety minutes, but I still felt that I didn't quite ‘nail
it’. So there is still room for further
improvement within 100 mile races for 2014.
Although, I didn't quite reach the extremely high levels that I expected
from myself, I was still very satisfied with my race performance, and winning
the event for a second time gave me a great deal of satisfaction. </div>
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So, one question I have been asking myself recently is; “What
do I need to do in my training this year, to go even quicker in 100 mile ultra
trail races?” I guess a good time to
look at what I did last year, including looking at some numbers for the year.</div>
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<br /></div>
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First statistic: Total Mileage = 2389
miles. This consisted of 257 runs so an average of 9.3 miles per run, and with
a weekly average of 45.9 miles. Comparing to the weekly mileage average for
2012 of 40.7 miles, I ran on average around five miles more per week. But with the miles per run being nearly
identical (9.3 vs 9.2) the increase in weekly mileage appears to be mainly due
to doing more runs, i.e. having less rest (or injury) days.<br />
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<b>2013</b> - 257 runs, 108 rest days, total <b>2389
miles</b>, average of <b>9.3 miles per run</b><br />
2012 - 229 runs, 137 rest days, total 2115 miles, average of 9.2 miles per run<br />
2011 - 259 runs, 106 rest days, total 2217 miles, average of 8.6 miles per run<br />
2010 - 260 runs, 105 rest days, total 2276 miles, average of 8.8 miles per run<br />
2009 - 195 runs, 170 rest days, total 1783 miles, average of 9.1 miles per run<br />
2008 - 199 runs, 167 rest days, total 1806 miles, average of 9.1 miles per run.<br />
<br />
This mileage of 2389 miles was 274 miles more than 2012, and was my 3rd highest
running mileage year since I started training in 1978, with my three previous
highest years being: 3rd 2300 (1983), 2nd 2520 (1981) and 1st 2588 (1984), when
I was aged 20, 18 and 21 respectively!</div>
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<br /></div>
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As mentioned my planned big change to my
physical training for 2013 was to significantly up my weekly mileage to around
100 miles per week. Well I managed this
for five weeks, before the big mileage training was interrupted with a week’s
skiing in February. Upon returning from
the skiing I never really got the opportunity to ‘bang out’ the big miles again
as I had two lead up trail marathons, prior to my first key race of the year
the Highland Fling at the end of April.</div>
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<br /></div>
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Although the two trail marathons, the Steyning Stinger
Marathon and the Endurancelife Sussex Coastal Trail Marathon were both simply
build-up races, whenever I am on the start line I always ensure that I am
competitive and therefore aim to perform to a high level. I don’t believe in ‘training races’, so
trying to race to a high level whilst still trying to run 100 miles per week
didn't seem a logical approach, so my weekly mileage dropped. The table below breaks down my physical
training into months. The massive
mileage during January really stands out, but I do recall that right up to the
Highland Fling at the end of April, I was really pleased with my physical
training, with there being less rest days than previous years.<br />
<br /></div>
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Looking back now at the mileage numbers within the above table,
I do recall thinking at the time last year that I had run quite a bit more miles than
what the numbers above illustrate. As what I actually ran was only a slightly higher
weekly mileage during February to April than what I would usually run. However, the thinking at the time that I had
run significantly more than usual helped develop the confidence, which I still
regard is probably the main benefit from increasing the mileage, or in this
case simply thinking that I had increased the mileage! The incentive to increase the weekly mileage
was to ‘toughen up the legs’. This false
belief that I had actually run more than I thought has got me giving some
thought to whether the benefits of the ‘toughening up of the legs’ is actually
related to how much attention during the race one gives to monitoring /
expecting the damage and discomfort of the legs! Perhaps if one is less concerned about the possible
discomfort that is likely to eventuate during the later portions of an ultra
trail race, then less attention is directed to monitoring the legs, and the
resulting less discomfort that is experienced after ‘toughening up the legs’ may
actually be due to there being reduced monitoring for, reduced expectation of,
pain! </div>
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<br /></div>
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Possibly the above concept may seem a bit far-fetched, although the more experience I gain as I continue to race more trail races,
especially the ultra races, the more I am convinced that the slowing down in
pace that occurs during endurance trail racing is simply a result of one’s
emotional state! Which I guess answers
my key question above: “What do I need to
do in my training this year, to go even quicker in 100 mile ultra trail races?” Simple, just ensure I maintain an effective,
productive emotional state during the latter portions of ultra trail
races! But how do I do this? Well that is the real challenge of ultra
trail racing, and in some ways the real joy of ultra trail racing, as one is
always learning from each and every race! In terms of what I mean by one’s
emotional state and its relationship to fatigue, a little bit is explained
within my Race Focus Energy Fatigue Model <a href="http://ultrastu.blogspot.co.uk/p/article-fatigue-rfe-model.html" target="_blank">article. </a></div>
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So as I plan my training for 2014, the planning involves two
aspects: (i) What have I learnt from 2013?
And (ii) What do I wish to achieve within my 2014 racing? </div>
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<b>Lessons Learnt from 2013<o:p></o:p></b></div>
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I raced six times during 2013, and following each race I
reflected on my performance and attempted to summarise what I learnt within my
race report which was usually written the following week.
As these race reports contain much of my thinking I won’t repeat it
here, but within this review I will rather try to come to an overall conclusion. </div>
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<br /></div>
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My placings in the six races were four wins, one 5<sup>th</sup>
place and one 8<sup>th</sup> place. Just
because I win a race, it doesn't automatically translate that I am pleased with
how I ran. My win in the London to
Brighton 60 mile off-road ultra was a prime example of this, where in reality I DNFed shortly after half way!</div>
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I was reasonably pleased with both of my early season trail
marathon performances, so I was expecting ‘great things’ to happen at the
Highland Fling, but it didn't happen! Looking
back now, the Highland Fling ‘non-race’ was my first big lesson I learnt in
2013 Heading up to Scotland, I had put
too much emphasis on my physical training. And as I was pretty pleased with what I had
done, or what I had thought I had done, I therefore seemed to expect the top race performance to simply happen. Without realising it, I had massively
under prepared in terms of the Highland Fling non-physical training. In relation to the three important questions I ask myself at
the start of my non-physical training are:. What do I want? Why do I want it? How much do I want it? I hadn't spent the necessary time getting the
answers ingrained into my subconscious, along with the other mental strategies
required to perform up to the maximum of one’s physical limits. The visualisations were lacking, the race
strategies were lacking, the excitement, the ‘buzz’ from the upcoming race,
looking back now, was also lacking. So the result
on the day, a disappointing performance resulting in eighth place!</div>
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The Highland Fling race reminded me of the importance of the non-physical
training in terms of influencing race performance. Coinciding with this realisation, I had a
frustrating injury that severely interrupted my physical training for six weeks. Within my rather lengthy Montane Lakeland 100
<a href="http://ultrastu.blogspot.co.uk/2013/08/montane-lakeland-100-full-race-report.html" target="_blank">race report</a> I expanded on my non-physical training, but the question I am trying
to resolve now is: Was the improved
performance at the 2013 Lakeland 100 a result of my high quality non-physical
training? Or was it as most physiologists would like to argue, simply a result of
my increased mileage at the start of the year, followed by reduced physical
training that allowed be to be fully recovered and therefore ‘fresh’ for the
Lakeland 100, rather than the simple over-trained / run-down explanation for my
below-par performance at the Highland Fling!
</div>
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Perhaps the relationship between physical training and ultra
trail performance is that simple, BUT I THINK NOT! Yes, physical training is hugely important,
but as I plan my training for 2014, rather than looking to replicate the 100
mile weeks from 2013, I am paying increased attention to my non-physical
training, which I feel relates more directly with an emotionally focused
fatigue model! I won’t go into detail
now on some of my plans for my 2014 TOTAL training, but will definitely try to
address these is a future blog post.</div>
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So I felt like I learnt loads from the Highland Fling, which
helped contribute to a strong performance at the Montane Lakeland 100. My second big learning experience came from
my disappointing performance resulting in a fifth place at the Beachy Head Marathon. This realisation of the ‘damaging’ effects of
‘fighting’ / ‘battling’ during a race, I feel were quite enlightening!, and really helped to explain some of the 'mystery' of endurance trail running performance. I am therefore reminding myself of this
lesson and keeping it to the forefront of my mind as I carry-out my
non-physical training for the upcoming 2014 race season! This therefore leads nicely into the second aspect involved
in my 2014 planning.</div>
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<br /></div>
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<b>Race Expectations for
2014<o:p></o:p></b></div>
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Firstly my race schedule for 2014. With this being my seventh year of ultra
trail racing, it is my most ambitious in terms of racing, including for the first time, two 100
mile trail races within a single calendar year! So the 2014 race schedule is:</div>
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2nd March –
Steyning Stinger Marathon – 26 mile<br />
5th April – Centurion South Downs Way 50 – 50 mile<br />
26th April – The Fellsman – 61 mile<br />
14th June - Petzel South Downs Way 100 - 100 mile<br />
26th July - Montane Lakeland 50 - 50 mile<br />
29th August – Ultra Trail Mont Blanc – 103 mile<br />
25th October - Beachy Head Marathon - 26 mile<br />
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I start and finish the racing season with familiar trail
marathons, having raced the Steyning Stinger four times and the Beachy Head
Marathon twelve times, but the intervening five races are all ultras of 50
miles or more, all being new events to me, apart from the UTMB where come the
end of August, I will be on the start line in Chamonix for the third time! </div>
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Which event excites me the most is hard to say, but I guess
heading back to UTMB for the first time since 2011 must top the list, but only
slightly ahead of racing the South Downs 100, on my ‘home patch’, and taking on
the challenge of the Fellsman with its huge tradition and history. What do I expect from myself during these
races? Now this is an extremely hard
question to answer, and I continually struggle with this question. Getting the answer ‘right’ I would have to
say is THE ABSOLUTE MOST IMPORTANT ASPECT OF TRAINING! FULL-STOP! No matter how many miles you run, what nutrition/hydration strategy you
implement, what equipment you purchase, and what pacing strategy you adopt. If you don’t know what to expect from
oneself, what you want, what you belief you are capable of achieving, then you
are never going to perform to your BEST!
One real problem is that one never really knows what their best is. So one can never really assess whether they
have achieved their best! I am going a bit around in circles here, but hopefully I have made it very clear, it is the non-physical
training that influences ultra trail running performance substantially more that
the physical training! And the longer the race, the greater the influence.</div>
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<span style="font-family: inherit;"><span style="font-size: 11pt;">Within the
above paragraph I mention a few key topics related to trail running performance. It just so happens that Great Britain 24 hour
runner Robbie Britton has also been giving these topics some thought. Go to the Run 24/7 website to read his
</span></span><a href="http://www.run247.com/tag/Robert+Britton.html" style="font-family: inherit; font-size: 11pt;" target="_blank">interesting articles</a><span style="font-family: inherit;"><span style="font-size: 11pt;"> on speed training, nutrition and pacing. In
researching his pacing article, Robbie gave me a quick call, simply to get a
quote or two from me on my pacing strategy.
Well about an hour or so later, Robbie finally managed to ‘escape’ from
the quick call after managing to convince me that he probably had more than enough
UltraStu material on pacing, and more importantly his evening meal was getting
cold! Robbie nicely summarises the
various topics and encourages all runners to give the topics serious thought
and to question their approach. It is nice that Robbie has highlighted some of my ideas in order to present the </span></span><span style="font-size: 15px;">contrasting</span><span style="font-family: inherit;"><span style="font-size: 11pt;"> pacing approaches. although I think an UltraStu blogpost on pacing is probably well overdue. Hopefully </span></span><span style="font-size: 15px;">sometime</span><span style="font-family: inherit;"><span style="font-size: 11pt;"> this year! The one sentence I particularly like from Robbie’s pacing article
is</span></span> “<span style="font-family: Verdana, sans-serif; font-size: 8pt;">In my opinion the longer the race goes on, the less influential
genetic factors such as strength, fitness and body type, commonly benefiting
male or younger athletes, become and more emphasis can be placed on the
subjects of these blogs, nutrition, hydration and for this one, pacing.”</span>
<span style="font-family: inherit;"><span style="font-size: 11pt;">although he </span></span><span style="font-size: 15px;">hasn't</span><span style="font-family: inherit;"><span style="font-size: 11pt;"> mentioned THE
key subject – SELF EXPECTATIONS! Hence, with my two focus races for 2014 being long at 100 and 103 miles, my training plans include reduced emphasis
on developing my strength and physical fitness.<o:p></o:p></span></span><br />
<span style="font-family: inherit;"><span style="font-size: 11pt;"><br /></span></span>
<span style="font-size: 15px;">Although I have highlighted my racing schedule, running wise, I have a lot more happening during 2014. Firstly, my Run Coaching, which I commenced doing last August is giving me great satisfaction. The ten runners I am coaching have a great number and variety of races during 2014, and I am finding that being involved with their preparation gets me emotionally involved with their race performances. So although I am only racing seven times in 2014, it feels like my race calendar is busier that ever, especially as I look forward to hearing how each of my athletes get on, and helping them learn from each of their races. Just a quick side note, as indicated on my Stuart Mills Run Coaching <a href="http://ultrastu.blogspot.co.uk/p/on-line-coaching-personalised.html" target="_blank">blog page</a>, unfortunately I am currently unable to take on any new athletes. </span><br />
<span style="font-size: 15px;"><br /></span>
<span style="font-size: 15px;">In addition to the run coaching, I am organising my first trail race in 2014. For the last nine years I have been race director for our village 5km road race, the <a href="http://www.kingsheadcanter5k.org.uk/" target="_blank">Kings Head Canter</a>, which has been great fun organising, as each year, race day is a great occasion, with around 250 runners enjoying themselves. On Sunday the 25th May 2014, it will be the first staging of the Weald Challenge Trail Races. There are three race distances: a 50km ultra, a trail marathon, and a trail half marathon. All three races start and finish in the same place; Chiddingly, East Sussex, and all three races follow the long distance footpaths of the Wealdway and the Vanguard Way. On-line race entry and further race information can be found on the Trail Running Sussex <a href="http://www.trailrunningsussex.co.uk/trailraces.html" target="_blank">website</a>. With still four months until race day, there are already over 100 hundred runners entered. So it is looking like it will be a really successful event.</span><br />
<span style="font-size: 15px;"><br /></span>
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<span style="font-size: 15px;">And finally, as many of you are well aware, I do like talking about trail running. Well on Saturday the 8th March 2014 I have been invited by <a href="http://www.cannonballevents.co.uk/index.php" target="_blank">Cannonball Events</a> to do a talk up north at Todmorden. In addition to the Saturday night talk and meal, there is also the opportunity to join in with a 22 mile run during the day, that follows the route of the 51 mile <a href="http://www.cannonballevents.co.uk/calderdaleUltra.php" target="_blank">Calderdale Way Ultra</a> that takes place on the 7th June 2014, which looks like an excellent event. Within my talk, that includes plenty of opportunity to ask questions, I will expand upon some of my perhaps 'out of the box' ideas that has enabled me to get close to achieving 'my best' during ultra trail racing over the last few years. If you are from up north, and wish to chat in person about my ideas, then c</span><span style="font-size: 15px;">lick </span><a href="http://www.cannonballevents.co.uk/specialevents_page.php" style="font-size: 15px;" target="_blank">this link</a><span style="font-size: 15px;"> to book a place and for specific details about my talk and run. </span><span style="font-size: 15px;">It would be good to meet many of you in person. </span><br />
<span style="font-size: 15px;"><br /></span>
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<span style="font-size: 15px;">Well time to sign off with some words that directly follow on from Robbie Britton's observations regarding long race performances </span><span style="font-size: 15px;">highlighting the reduced influence of strength and fitness, and thus reinforces the importance of the non-physical training. </span><br />
<span style="font-size: 15px;"><br /></span>
<span style="font-size: 15px;">"As one begins to get that little bit older, so no longer able to perhaps classify themselves as young, (I guess I have now just entered this category), then in order to continue to maximise ones performance, it is all about training those aspects that provide the largest contribution. Therefore in order to improve performance, one must understand what actually determines their performance. What did you learn about trail running performance last year?." Stuart Mills, 2014</span><br />
<span style="font-size: 15px;"><br /></span>
<span style="font-size: 15px;">All the best with your running and racing during 2014.</span><br />
<span style="font-size: 15px;"><br /></span>
<span style="font-size: 15px;">Stuart</span><br />
<span style="font-size: 15px;"><br /></span>
<span style="font-size: 15px;">PS Around two weeks ago I went to place my vote for the top male and female ultra runners, and the top male and female performance during 2013 on the UK Ultra Running Award </span><a href="http://www.ukultraawards.com/" style="font-size: 15px;" target="_blank">website</a><span style="font-size: 15px;">. I clicked on the Male Ultra Performance of the Year category and there at the very bottom of the list was my name. Quite a pleasant surprise seeing that the UK Ultra Running Award panel felt that my Lakeland 100 win was worthy of making such a prestigious list of ultra performances. I then see the word (VET) after my name, and realise that it is most likely due to my not so young age that I made such an impressive list. </span><br />
<span style="font-size: 15px;"><br /></span>
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<span style="font-size: 15px;"><br /></span>
<span style="font-size: 15px;">Yes, it is nice that my Lakeland 100 performance has been recognised, but being that little bit older than my fellow competitors near the front of the race, now aged 51, for 100 mile ultra trail races I don't see it as a disadvantage. Yes a gradual decline in strength and fitness has occurred during recent years, however, I feel this has more than been compensated by my experience and increased wisdom and understanding of what factors actually contribute to ultra trail running performance. So please don't vote for me this year just because I am an oldie. Hopefully next year you can vote for me simply due to one of my 2014 race performances, without the word (VET) needed. </span><br />
<span style="font-size: 15px;"><br /></span>
<span style="font-size: 15px;">So I didn't vote for myself. Who did I vote for? It was a really tough decision. Ricky Lightfoot's IAU World Trail win immediately stands out, as does Ian Sharman's Grand Slam performances, but in the end, perhaps a less obvious choice, I voted for Paul Giblin for his amazing win in a course record time of 15:07:29 at the <a href="http://westhighlandwayrace.org/history/" target="_blank">West Highland Way</a>. What makes this one performance so special? Well the race has been going since 1985, with the present course now being slightly longer due to it being lengthened in 1991. Paul's winning time was not only over THIRTY minutes quicker than Terry Conway's 2012 course record time, which was recognised as being pretty impressive, due to it beating the previous course record of Jez Bragg. But by taking over 30 minutes off Terry Conway's course record, which is quite unbelievable, Paul's winning time is the quickest time ever, regardless of the course, from a substantial history of 28 years of racing! Voting closes on the 14th February, so still around two weeks to get your vote in.</span><br />
<br />UltraStuhttp://www.blogger.com/profile/16637489358497153536noreply@blogger.com1tag:blogger.com,1999:blog-9115955661375211752.post-64004169776075042472013-12-15T03:25:00.002+00:002013-12-15T08:31:48.507+00:00Rotorua Half Ironman Race Report - An Enjoyable Morning Learning More About Fatigue and PerformanceHi<br />
<br />
Yes another blog post from hot and sunny New Zealand.<br />
<br />
Yesterday at 6:25 am I sprinted into the Blue Lake at Rotorua and commenced my first triathlon in over 14 years. Although it had been quite a while since my most recent triathlon, in many ways it seemed like only one or two years had past. I'll go straight to the results and then expand a little on what I learnt during the race.<br />
<br />
The 2013 Rotorua Half Ironman was the 15th edition of the race, and if you visit the <a href="http://www.half.co.nz/" target="_blank">website</a> you will notice their 'catch phrase', "Making Triathletes Suffer Since 1999"! As you can imagine, with my focus being on enjoyment and positivity, their theme of suffering, which I see as a rather negative term, didn't really resonate with me, but apart from that, the race organisation was superb, and the overall event was 'a great morning out'!<br />
<br />
Standing next to me on the shores of the Blue Lake, were I guess around 300 - 350 male triathletes, with around 50 - 100 women triathletes and around 50 - 60 relay teams standing a little further back, waiting for their start, five minutes later at 6:30 am. Opps, I was going to go straight to the result! So 5 hours 12 minutes and 32 seconds later I crossed the finish line in a sprint finish in 27th place overall. So what happened during those five or so hours?<br />
<br />
As I struggled into a borrowed wetsuit, stretched on an old swim cap, and splashed my swim goggles in the lake. During the last minute or two waiting for the start I was taken back to March 1993 as I was similarly lined up on the beach, but back then it was at the 1993 New Zealand Ironman. On that occasion I was searching out fellow triathlete from Christchurch (I lived in Christchurch at the start of 1993 for a few months racing and preparing for the Ironman) George Hilgeholt. George was that little bit quicker than me in the swim, so he was a good person to follow as drafting is allowed in the swim leg of triathlon. Here today, apart from my brother in law Ken Maclaren, who is far too much faster swimmer for me to follow, I don't know anyway else, so it doesn't really matter where I stand on the lake shore.<br />
<br />
There is simply a shout of GO and we are off, sprinting into the lake and then straight into flat out swimming. For the first minute or so I am really going for it, just like the 'olden days' really blasting it hard at the start of the swim to get further up the field than my swimming ability and training should allow me to be, and then simply try to 'hang on' to as many feet as I can for the remainder of the swim leg. Actually that race strategy seems quite familiar to my ultra trail running tactics. So now I know where I developed the "race as fast as you can, while you can" approach from! Then after around a minute I have a 'panic attack'. The mega pace, combined with the tight wetsuit, the coolness of the water, and the frequent collisions with the other swimmers, results in me finding it really difficult to breath. I simply have to stop swimming and just try to relax and regain my breath. For a brief moment I thought my race was over. The negative thoughts were immediately trying to take over "You foolish idiot trying to race a Half Ironman with two swim training sessions"! The thought of the race turning to disaster was beginning to get hold. Fortunately I just told myself, relax, relax, relax! I know I can swim, I swam 1600 metres in the pool just the other day. Forget racing, just switch to training mode and all will be fine. So I guess after around 30 seconds tof telling myself to relax, I finally get swimming again, but by now having lost all of the quick feet to draft behind.<br />
<br />
The swim route is two 1000 metre laps, so a total distance of 2000 metres rather than the standard half Ironman distance of 1900 metres. I had swam 1500 metres in 29:40 at the pool on Wednesday, so was expecting a little bit quicker pace come race day, and with the aid of the wetsuit. I therefore had scheduled 40 minutes for the swim plus transition, so around 37 - 38 minutes would count has a good swim.<br />
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As I completed the first lap and headed back out to the faraway buoy, I was tempted to look at my watch to see if I was on schedule for a sub 38 minute swim. Since my small 'hiccup' at the start of the swim, I had settled into a good rhythm. A smooth controlled pace without over exerting myself by trying too hard. I therefore decide that there was nothing to gain by knowing my half-way swim split time. It felt that I was swimming okay, and as I often say to my run coaching athletes nowadays, simply focus on the moment, during the moment, and let the finish time 'look after itself''. I did exactly that. I reminding myself just how great it was to be able to swim in such an amazing fresh and scenic lake. I reminded myself how great it was that I was able to swim at a good smooth pace, after only two swim sessions. I simply reminded myself to enjoy the moment!<br />
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I exit the water and run up the sand passing over the computer chip mat. About two seconds later I hear my name being called out over the loud speakers. I glance at my watch it is just over 35 and a half minutes, excellent, (official split time 35:38) two to two and a half minutes up on schedule. The positivity is growing, I sense that feeling that today is going to be a good day!<br />
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I make my way to my bike, and have what is a pretty slow transition. It takes me ages to take off the wetsuit, then I put on some socks as I always run with socks on, and then finally I put on a cycle jersey. Not because it is cool, no it's actually quite warm even at 7:00am in the morning, but the cycle jersey has pockets in the back to carry a spare tube, puncture repair kit, and most important some TORQ energy bars and gels to fuel me during the next 4 - 5 hours.<br />
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The bike route immediately starts with a pretty solid climb. As my swimming has always been the weakest of the three disciplines, my natural triathlon instinct is to absolutely attack the moment I get on the bike, and to regain the lost time and to try to move myself up the field closer to the position I feel that I should be in, not way back in the field after a weak swim. The provisional results are available on the following <a href="http://tiktok.biz/rotoruahalfironman/2013/" target="_blank">web link</a>, however it appears that quite a few people are missing from the results, including my brother-in law Ken. However, I pasted the top 100 results into excel and did some sorting. Out of the top 100 recorded finishers in the provisional results, I was 76th quickest. So as you can see compared to my overall provisional finishing place of 27th, I needed to get a move on, and gain some places back.<br />
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I climb the first hill with no idea of what intensity I should be cycling at. All I know is that I should be blasting past the other triathletes as that was what I always did when I previously raced triathlons! I get up and over the hill and down a quick decent and start the long flat stretch past the airport. After a few kilometres on the flat as I continue to pass many other riders, I am slowly overtaken by an old looking guy. I guess in his early 50's. He looks pretty fit, his bike looks the part, although to be honest, EVERYONE'S bike looked like it cost many thousands of pounds! Instantly I revert back to my old triathlon racing days. If anyone ever past me, no matter what speed they were doing I would latch onto them. I immediately up the intensity and stick to his pace, maintaining the 10 metre required gap behind him. I am loving it. He sets the pace, I sense that I am possibly over extending myself a wee bit, but hey, this is what racing is all about. Being within the moment, and loving it as we continually overtake loads of riders. What will happen an hour or two later, no need to worry now. Sort that out when I need to! So a simple pacing strategy just keep to his pace!<br />
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We head off the main road, onto a closed ride that runs along the north edge of Lake Rotorua. Just by coincidence, this is the same stretch of road that I have strong memories off, whilst racing my first ever road marathon as a seventeen year old, way back in 1980! (Click <a href="http://ultrastu.blogspot.co.nz/2010/04/marathon-number-1-fletcher-marathon.html" target="_blank">here</a> to read my reflections on my first marathon). The bike route does an out and back along this stretch, so as we (me and my pacer) are heading out, we see the leaders making their way back. I spot one of my main competitors for the day, Ken, making his way back, and then quite some time later I spot one of my other target competitors, friend and former partner of Ken, former GB International triathlete from the early nineties Ali Hollington. Although Ali was one of Britain's top Olympic distance women triathletes in the early to mid nineties, she is still competing at a high level as evidenced by her 9:40 finish time at this year's Challenge Roth Ironman. (Ali had however been taking it easy since the Roth race back in July, so she was not in the same race shape yesterday.) As Ali passes me going in the other direction, I see the turnaround point just up the road, so I am not that far behind her (although she did start five minutes after me in the women's start!)<br />
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As we start making our way back along the north edge of Lake Rotorua, including some pretty good undulations, the rate at which my pacer and I pass the other riders is slowing down. On many occasions as we pass riders, they tend to pick up the pace and latch onto us, and then as we make our way over the undulating climbs each rider has different strengths and so the order of the pace line tend to swap. I find that I am getting pretty excited by the way I am riding and therefore decide to leave my pacer behind and go it alone over the next set of undulations. I shortly catch up to Ali, say a quick hello and go straight past. I wasn't expecting to overtake Ali until some time during the run. So overtaking her so early on, I guess at around half way through the 90 km (56 mile) bike ride is a really bonus, a real boost to the already positive occasion I am experiencing.<br />
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Shortly after a decent of one of the undulations Ali re-overtakes me, and rather than immediately settling in 10 metres behind her my mind starts wandering to the big climb that is shortly coming up. The climb is on an out and back section on the Whakatane highway. It just so happens that friends Mitch and Foxy who lent me the bike live at the bottom of the climb. We had stayed with them the previous weekend and I had run up the pretty step and long climb the previous weekend, so I knew that it was more demanding than the undulations we had just completed. As if instantly the easiness of the cycling seemed to disappear. Where as up to this point in the race, although I knew I was working at a pretty demanding intensity, it had felt easy. My rating of perceived exertion (RPE) had been pretty high, but yet it hadn't required that much focus, what I call Race Focus Energy (RFE). I guess if you refer to my <a href="http://ultrastu.blogspot.co.nz/p/article-fatigue-rfe-model.html" target="_blank">RFE Fatigue Model</a>, the enjoyment I was getting from racing in a triathlon again was simply rotating the RPE to RFE needle downwards. <br />
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But now whether due to no longer being within the moment, or maybe the legs were simply trying to tell me that two days of cycling training just wasn't sufficient, I don't know. Was it a physical initiated response, or a mental initiated response. But whatever, most likely an combination of the two, from the moment I started the long climb, the ease of riding, the enjoyment from the riding just didn't match what had taken place during the first 30 miles. Surprisingly, this swap from cruising to beginning to struggle on the bike also coincided with cycling past Mitch and Foxy's house, where I had a very vocal support team cheering me on, including France my wife, and our two boys, Rob and Chris. In some ways them seeing that I was performing well up to that point, as I had provided them with estimated split times and time gaps between me and Ali and Ken and I was slightly up on a pretty demanding schedule I had set, somehow meant that I could start slowing down. I had already probably exceeded their expectations, and reflecting back now, it felt that at that moment in time I started to lower my own very high self-expectations.<br />
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Waving to my Support Team at the Start of the Big Hill Climb</div>
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The final 25 miles of the bike, to express it in a single word, would be described as a "struggle", or maybe perhaps it was getting closer to the term that the race organisers used to describe their race, I was beginning to"SUFFER". And as it was getting more demanding, the inner voice was telling me loudly and clearly "I told you that you can't expect to perform on the bike on two training rides. What a fool for riding so hard during the first 30 miles!" And for the last portion of the bike leg I had to put up with this message going around in my head. However, although the RFE - RPE needle was no longer rotated massively down, I was preventing it from rotating upwards, as my response to these negative thoughts were "No problems, it won't be long until the run leg, and then I will be in my element, trail running, and then there will be no holding back. I will be back to blasting past everyone again"! And so in this situation, looking ahead to the future and not staying within the present moment was a good strategy to adopt.<br />
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Nearing the End of the Cycle Leg</div>
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Just prior to the end of the bike leg, we do a little out and back, so we are able to see the runners further up the field head off for the first two kilometres before heading off-road into the Rotorua Redwoods forest. I spot Ken probably about one and a half kilometres out from transition, and then spot Ali about 400 metres out from transition. I complete the bike leg and as indicated by my GPS watch (GarminConnect <a href="http://connect.garmin.com/activity/415404502" target="_blank">link</a>) that I had started the moment I got riding my bike, it had taken me around 2:53:30, so around six minutes down on my planned bike split time of 2:50 which also had to include around three minutes of lengthy transition time from the end of the bike to the start of the run. But considering the scheduled time I had given myself was a pretty tough time, considering my lack of bike preparation, my immediate response to seeing the bike split was still positive, I was quite pleased with the time, albeit the last 25 miles had been a bit of a struggle! I rack my bike, off with the helmet and cycling jersey, on with the running shoes, and I am on the way for the anticipated quick 13 mile run.<br />
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Oh no! As I start running, the smoothness, the rhythm isn't there. My back is sore from being down on the aerobars for loads of time during the last three hours. My shoulders feel sore and tight, either from the awkward position on the aerobars, or from the swimming, and it is now 10:00 am and the sun has come out so it is pretty hot! The anticipated over-taking of other triathletes isn't happening. In fact I am overtaken my a team relay runner, who isn't running very fast, rather I am going pretty slowly. Having learnt from my <a href="http://ultrastu.blogspot.co.nz/2013/11/beachy-head-marathon-race-report.html" target="_blank">Beachy Head Marathon battle</a>, I decide that rather than try to 'fight my way' though these negative feelings, I would do the opposite, and try to relax. I guess a bit like what I did at the start of the swim when I had difficulty breathing a few hours earlier. So I really focus on relaxing, but whilst trying to maintain my slowish running pace.<br />
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The route leaves the road, and as I start running along a tree enclosed, pine needled covered path, I really remind myself just why I do these events. I tell myself "Look around you. Look at where you are. You are running along a fantastic forest path, overlooking the most beautiful natural lake, on a glorious hot sunny blue sky day" "And you have got a great competitive race on your hands, probably four minutes to catch Ali (and then need to put an additional five minutes on her due to her later start) and probably around fifteen minutes to catch Ken. Remember 1991, your change to bring the score back to 1 -1"! So I remind myself that it doesn't really get much better than where I am at this present moment in time.<br />
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I come across the first drink station, briefly stop for two cups of cool water, and with the next section of the run including a gentle downhill to join the scenic track along the Green Lake, I really relax and appreciate the amazing scenery and finally pick up the pace. The GPS trace shows a 6:42 mile. Not that quick but quicker that the two previous miles of 7:33 and 7:39. I make my way along the edge of the Green Lake which is an out and back section, so again am able to see the runners ahead making their way back. I am conscious that I should be running at a higher intensity, but also conscious as I don't want to 'fight' my way through this amazing run course and therefore 'miss out' on the enjoyment of the run. So I probably am just running that little bit below my usual race focus intensity. But I am more than happy, as even at this slowish pace I am rapidly overtaking other runners, including overtaking Ali on the outwards Green Lake section.<br />
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As I approach the turn point I pass Ken running back the other way. Ken is no youngster, being aged 52, but he is still in pretty good shape, and combined with his Elite GB International triathlon status, albeit from the 1990 Commonwealth Games and the 1991 World Triathlon Champs, 'taking him down' wasn't going to be easy! But as he passes, his running style isn't the most fluid, and I acknowledge that at that moment in time he is beginning to look closer to his age! So the target is there. The Race Focus is slightly raised, but again I simple decide to stay within the present moment, focus on the now, and let the gap between me and Ken come down as a result of running smoothly, rather than worrying/focusing on the actual time gap. I remind myself, to focus on the enjoyment of running, and the 'result will look after itself'.<br />
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Passing Through the Start / Finish 5km from the Finish</div>
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Passing Through the Start / Finish 5km from the Finish</div>
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Photo taken by Rob, the shirtless boy in the background of the photo above.</div>
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The run route passing through the start / finish area before completing one final five kilometre loop of the Blue Lake. There is great support as we pass the start / finish area, where the leaders have already finished. My family and friends cheer me own, and I purposely do not ask for the time gap between me and Ken. There isn't anything to be gained by knowing the time gap. If I catch him in time before the finish , then so be it. But the bonus of knowing that the longer the distance to go, the greater the chances of catching him are, results in me wishing for the race to continue. Whereas. in most races, many runners will start to 'count down' the miles, in anticipation of the finish, in the hope that the race will soon be over. Here I was 'wishing' for the opposite, hoping that the run course was longer, and surprisingly with that simple change in attitude, there is a swing downwards of the RPE - RFE needle, and although I am still putting in the same intensity, it just feels a lot easier. I am therefore able to up my running pace, and apart form the third mile which contained a good downhill section, the last two miles of the half marathon are the quickest, miles of the run both being 7:14 minute miles on undulating twisty trail tracks. Not super fast, but still not too slow after five hours of continuous racing!<br />
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With less than two kilometres to go, I finally spot Ken ahead, and move rapidly past him with a quick giddaye. I am really enjoying the last section of the run, probably the most scenic around the Blue Lake forest track. With the increased pace, I pass probably five or so runners during the last kilometre, although some of these are runners still with the final Blue Lake lap to complete. Just as I am all set to relax and enjoy the final 100 metres cruising across the sand to the finish chute, one of the runners that I have just past starts sprinting past me. Well , there was no way I was going to let him get past me without a battle. So I am in full sprint mode for the last 50 metres, but unfortunately he is just to quick for me, and all I achieve by trying to hold him off, is that my finish photo that my son has waited to take, to sell to me for some 'bargain' price, is ruined as I finish directly behind the other guy so totally obscured!<br />
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Being Out Sprinted by a Team Relay Runner</div>
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I finish in a total time of 5:12:32, a little over 12 minutes slower than my demanding scheduled finish time of five hours, made up of a 40 minute swim (including transition), a 2:50 bike (including transition) and a 1:30 run. My official run time is 1:35:42 which place me as 10th fastest run time from the first 100 finishers. So easily my best performing discipline in comparison to the 76th fastest swim split, and the 57th fastest bike split. Ken finishes around two minutes later, and Ali around twenty minutes later.<br />
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Ken Finishing</div>
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All Smiles with Ali at the Finish. Wearing my 1992 Sponsored Triathlete Race Vest!</div>
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I sub-titled this blog post "An Enjoyable Morning Learning About Fatigue and Performance". Firstly just a morning's learning, as I had finished my race before midday. In relation to an ultra trail race, the race seemed to simply 'fly by'. The changing of the disciplines, does seem to make the race that little bit less demanding in terms of race focus. I guess, being only a Half Ironman rather than a Full Ironman, so hence a much shorter duration than say your typical 50 - 100 mile ultra trail races, also results in a much shorter time racing. What about fatigue and performance? Well this race experience just further reinforces to me the importance of enjoyment during the actual race, and to try not to 'battle' ones way through a race. It has reminded me of the significance of focusing on the present moment, and the end result will simply happen. <br />
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In terms of expectations, I have for many years been well aware of how ones self expectations affect performance. But what was probably most intriguing about this race, was the unknown involved in not having raced a triathlon for many years. I simply had very little to gauge what intensity I should be swimming or cycling at. Especially trying to ascertain what the ideal race pace was on the bike was difficult. The term 'running' by feel, or 'racing' by feel is often used, but what exactly are you feeling? Is it your breathing rate, your heart rate, the strain / tension within your legs, or arms or face? How does one 'feel' the ideal pace, the ideal intensity? And the following question, what exactly is fatigue? Well as Tim Noakes described within an interesting <a href="http://www.frontiersin.org/Journal/10.3389/fphys.2012.00082/abstract" target="_blank">article</a> last year; "Fatigue is a brain-derived emotion". And with it being an emotion, fatigue is therefore highly responsive to ones state of mind, including ones self-expectations, the need/desire to perform, and the level of enjoyment / excitement at the present time. If one gets these aspects right then ones performance can be so much closer to the overall limit of performance which is set by the physical / physiological mechanisms. <br />
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Did I get these important aspects right yesterday during the Rotorua Half Marathon? Well not exactly. During portions of the race, I feel really happy with how I performed, but then during other portions of the race, my mind wasn't in the ideal place, and my less than ideal thoughts distracted me from getting closer to my capable physical limit. When I am asked why am I still racing, why do I still get the enjoyment from racing, the excitement from the competitive environment. I guess one of the main reasons is that I am still learning. Even after 35 years of endurance sport, I still have much to learn. And my brief venture back into the triathlon world has reminded me of the progress I have made in terms of discovering the determinants of performance over these last 15 or so years since I was previously a triathlete.<br />
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Do I have any plans for any future triathlons? Well not for 2014, as I have still have so much to achieve within ultra trail racing. So big things are planned for 2014, but that is for another blog post.<br />
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Time to sign off; "Enjoyment from racing can result from a pleasing performance, but perhaps the satisfaction gained is possibly largely a result of a greater understanding of what it is within ourselves that enables us to firstly to challenge ourselves, but then to raise up, as one strives to meet these demanding expectations." Stuart Mills, 2013.<br />
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May you feel satisfied with your performances,<br />
<br />
Stuart<br />
<br />UltraStuhttp://www.blogger.com/profile/16637489358497153536noreply@blogger.com3tag:blogger.com,1999:blog-9115955661375211752.post-48845108068620507922013-12-11T09:46:00.000+00:002013-12-11T09:46:15.214+00:00Going Back in Time - Just Some Random Thoughts!Hi,<br />
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As mentioned in my last post I am spending Christmas in New Zealand. Well I have actually been in New Zealand now for almost a week, and I am really enjoying catching up with friends and family, as well as the warm weather. As the post title above indicates, tonight's post will just be a few random thoughts which hopefully will contain some interest to others apart from myself!<br />
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I guess the main aspect of tonight's post is the fact that this Saturday I will be racing my first triathlon since August 1999, and my first Half Ironman since July 1995. Although I did race my fifth and last Ironman in August 1995. Yes, after watching live the final of the World Triathlon Champs at Hyde Park in London back in September I found that I was excited by triathlon again. It's pretty hard not to get excited when watching the amazing Brownlee brothers and the rest of the World elite! Yes, many years ago, for a few years I was a triathlete. If you have read my <a href="http://ultrastu.blogspot.co.nz/2013/01/five-year-review-part-3-1988-to-1992.html" target="_blank">five year review part 3</a> that covered 1988 - 1992 you will be aware that I raced the 1992 Hawaii Ironman, after qualifying at the very first Lanzarote Ironman in May 1992. (Yes, I know, I never did write five year reviews parts 4 - 7. Maybe next month)!<br />
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So in the weeks prior to coming to New Zealand, when brother-in-law Ken Maclaren (ex British International Triathlete from the early nineties, but now lives in New Zealand) mentioned that he was racing the <a href="http://www.half.co.nz/" target="_blank">Rotorua Half Ironman</a> during the time we would be nearby in Cambridge, New Zealand, I was a little bit tempted to take him on, and perhaps avenge my defeat to him, the last time we raced, being at the Welsh Olympic Distance Triathlon Championships in Cardiff, Wales, way back in June 1991. The only problem was that I literally hadn't swam, mucking around with our boys aside, since my last triathlon in August, 1999. And in terms of cycling, I had only ridden my road bike twice during 2013. So yes, I may be run fit to run a marathon or ultra race, but Half Ironman fit???<br />
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Being a bit daunted at the prospect, I get on the phone and ring some old cycling / multi-sport mates and see if they are keen to join me and enter as a relay team. I would swim and run, they would do the 56 mile cycle leg. One, by one (I asked four competitive mates from the nineties) they all said no. "Get real", they all said, "I haven't raced for years", and the comment from one really keen former cyclist, "I haven't ridden my bike for years"! The fact that I am still racing competitively nearly 35 years since I raced my first road marathon, doesn't seem strange to me, but to my mates, it seems totally unreal that I am still racing, and even more unreal that I am still getting the same enjoyment, if not more enjoyment nowadays, whilst they only have distant memories to enjoy!<br />
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So am I a 'freak'? Should I have 'grown out' of this competitive urge? Being a half-century old, shouldn't I be content that I am actually still mobile, and am still able to run? Chatting with a work colleague a few days after my worst ever placing in not only the Beachy Head Marathon, but in all of my 30 trail marathons (5th place), he suggested that perhaps it was time that I stopped racing marathons, rather than 'disgrace' myself, with ever deteriorating race performances! It got me thinking, how will I react to getting slower, not being able to perform to the same high level? <br />
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Taking up Ultra Trail Racing in 2008 has enabled me to still perform at the highest level, even though my 'top end' speed has declined as I have progressed through the forties. So even at the age of 50, 51 next month, I feel that I am still on the upward curve in terms of ultra trail race performance. But maybe the following year, or perhaps the year after that, once I have reached my peak, what will be my goals? Well racing the Rotorua Half Ironman in less than three days time, has given me a glimpse that I will still be able to set myself goals. Still able to challenge myself. And still able to get the anticipated enjoyment, that I expect from this Saturday's race.<br />
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Yes, it is 'nice' to finish near the front of the field in races, and yes it is nice to be applauded and to be congratulated by others for what they consider to be fine performances, but 'at the end of the day', the only person you really need to impress is yourself! Yes, it is all about setting yourself a challenge which extends you, so if you achieve the goal you set, you feel content in knowing you have performed well. The difficult thing though is how exactly does one know what is a challenging goal. What constitutes a 'good performance'? Thinking about this, I don't really know the answer. It is one of those intuitive 'gut feeling' situations. Where somehow you know that you have performed well, or not! But is this 'gut feeling' really correct? Hard to say, but based on my 35 years of endurance sport, I would say that for the majority of these years, I under expected! Yes, for the majority of these years, although I had high levels of desire. I wanted to achieve high, however, in reality I never really expected to achieve high. Why? Why were my expectations low? I don't really know. I have some ideas, but I think I will leave this topic to another day.<br />
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This Saturday then. What are my expectations? Given that I was hesitant to enter as an individual, preferring to seek out a cyclist team mate, my initial expectations were rather low. Could I actually get around in a 'respectable' time, whatever counts as respectable, and respectable to who? But I guess the turning point that led to me putting in my entry last Friday night (only 7 days and 7 hours before the start time) was the high expectations expressed by my two sons Rob and Chris. When I mentioned to them my concern at racing 56 miles on the bike, their response was straight to the point: "Didn't you say that you were a better cyclist than a runner. If so, then 56 miles shouldn't be a problem. What are you worried about?" And they were correct. I have always considered that I performed to a higher level racing on the bike in New Zealand in comparison to my running road racing performances whilst racing in New Zealand or Britain. So with their total confidence in my ability to perform, the decision was made. Although, I did delay entering until I had swam 1600 metres in Cambridge Pool last Friday, just to check that I could still swim!<br />
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So what seven day training programme is appropriate for one's first Half Ironman in over 18 years? As mentioned in many previous blog posts within UltraStu, how one performs in endurance events is largely determined by one's self expectations. So this week's training has all been about raising my self-expectations. Following my 1600 metre swim last Friday, I entered the race that night. Saturday's training, well nothing! Well nothing in terms of physical training, but much time was spent on non-physical training. Basically I spent Saturday identifying what I would need over the coming days to raise my race day expectations.<br />
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Sunday, well, not really what you would expect, but I ran a fantastic 22 mile trail run within the Rotorua Redwoods forest. (GarminConnect<a href="http://connect.garmin.com/activity/414219070" target="_blank"> link</a>). Not really triathlon specific training, but a good reminder that when it comes to ultra trail running I am still an elite level performer, as demonstrated by 'banging out' a 22 mile trail run at a steady pace, no problems at all!<br />
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Monday, more thinking about my previous triathlon and cycling past, and a gentle 5 mile road run. Why no cycling? Well simple really I didn't have a road bike.<br />
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Tuesday, I finally manage to sort out a road bike from a friend, and ride around 3 - 4 miles, adjusting the seat height, cycling shoes / cleats, handlebars etc. Plus a gentle eight mile road run.<br />
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So finally today, I start collating the 'evidence' I require in order to convince myself that yes, even after 14 years since my last triathlon, I can still expect to perform to a level, that I will be happy with. Performing to a level that I consider reflects that I have 'done well'! So it was another 1600 metres in the pool this morning. Followed by 27 undulating miles on the bike around mid-day. (GarminConnect <a href="http://connect.garmin.com/activity/414510085" target="_blank">link</a>). Then to finish off, a relaxing five miles of running late afternoon. Did the triathlon training work? Well doing all three different disciplines in training today, probably the first time I would have carried this out since probably 1999, did indeed make me feel like a triathlete. It brought back memories of my triathlon training days up in Aberdeen in 1992. But more amazing were the vividly strong images I had whilst attacking the hills on the bike, and accelerating out of the corners. I was instantly taken back to 1988, when I was a cyclist in Dunedin, New Zealand. I had clear visions of Geoff Keogh and Brian Fowler, the top cyclists in Dunedin and New Zealand respectively, who I raced frequently at the time, <br />
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Yes, the feeling of riding a racing bike at pace today, being my longest road ride since December 2006, even though it was only 27 miles, took me back 25 years. And by the end of the ride, I felt like a cyclist again. Yes, attacking the hills, working really hard for 27 miles probably wasn't the best physical training to do three days out from race day. But I feel that performance in endurance events such as running, triathlons, is mainly determined by one's non-physical training. Yes, the physical training, the physical preparation sets the upper limit of performance. But it is the non-physical training that determines how close one gets to this physical upper limit. Just to 'cement' this feeling of being a cyclist again, what better way to do it than a photo of racing with Brian Fowler from 1989.<br />
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The Joy of Racing the Best - With Brian Fowler 1989</div>
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Tomorrow's planned training? Around 15 - 20 miles of flat spinning on the bike, and yes, as one probably wouldn't expect, 18 holes of golf with my brother Graham. Yes, when it comes to competition, nothing beats competing against ones' older brother, even though he does have to give me one and a half shots per hole to make it an even contest! And I guess, this typifies what sport, what competition is all about. It isn't actually about the winning, or about the result. But it is about responding to a challenge. Graham beating me in golf isn't a challenge to him, but if he gives me one and a half shots per hole, then it becomes a challenge, and for him to win, he knows he has to perform well, and that is really all one hopes to achieve when competing in sport. To have that feeling that whilst you are performing the sporting activity, that you are performing well, you are enjoying yourself. That you are responding to your self-imposed challenge.<br />
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Well I started this blog post with various random thoughts in my head. Typing them out has enabled me to make some sense out of them, to provide the structure which helps it to make sense. Hopefully, my random thoughts resonate with some of you out there reading this post. <br />
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So as I commence my second half century next month I feel confident that the joy and satisfaction I gain from competing in endurance sport will continue, hopefully for another 35 years. <br />
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"Here's to challenging oneself, extending oneself, and best of all enjoying oneself as one rises to their demanding expectations"! Stuart Mills, 2013<br />
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Saturday. I can't wait!<br />
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All the best with your challenges,<br />
<br />
Stuart<br />
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PS Just to further reinforce my perceptions of being a triathlete again. A photo from the past of training in France with triathlete mate Dave, prior to my most recent Ironman Triathon, the 1995 EmbrunMan, where I finished in 5th place overall in an international field, winning my biggest pay cheque ever, 8000 French Francs (£1000)!!!<br />
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Cycling in France 1995 with Dave - Overload Training!</div>
<br />UltraStuhttp://www.blogger.com/profile/16637489358497153536noreply@blogger.com2tag:blogger.com,1999:blog-9115955661375211752.post-1598663959797876822013-12-01T23:16:00.000+00:002013-12-01T23:23:20.956+00:00Upcoming UltraStu Presentation - March 2014Hi<br />
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Just a quick blog post tonight to let you know about a presentation and run I am doing next March up north in Todmorden, West Yorkshire. It was back in April at the TORQ weekend, that took place in Shropshire, when I met John Lloyd from Cannonball Events. Recently he approached me to see if I would be interested in doing a Performance Enhancement Presentation on my trail running ideas, to the trail running community up north. No doubt as you are probably aware from the length of my blog posts, I do enjoy sharing my ideas, so I agreed to travel up in exchange for some good friendly northern hospitality and of course, a reasonably lengthy trail run with a group of runners.<br />
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So on Saturday 8th March commencing in the morning there is a 22 mile run along the Calderdale Way, part of the Calderdale Way Ultra race route. Then later that day at 6:30pm, as described by John from Cannonball Events, there is "An Evening with Stuart Mills". Sounds a bit like a BBC Evening with a Famous Singer TV show! Don't worry, I definitely won't be singing!<br />
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The image below is from the fancy flyer that John has produced.<br />
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Click the following link: <a href="http://www.cannonballevents.co.uk/specialevents.php" target="_blank">http://www.cannonballevents.co.uk/specialevents.php</a> to find out further information. It should be a great night, as well as an excellent run at a pretty leisurely pace.<br />
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Just one more tiny bit of news tonight. I was recently approached by a Mum whose son is a trail runner who enjoys reading my UltraStu blog and finds the material aids his running. She asked me if it was possible if I could share my racing, training and coaching experience in person with her son in conjunction with a weekend of trail running taking in the amazingly scenic countryside of East Sussex. Her plan was to give the Trail Running Weekend as a Christmas present to her son. I felt really 'honoured' in that running with me would be someone's Christmas present, so I produced a fancy voucher to mark the occasion. <br />
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I then thought maybe there are other people out there who have a keen trail runner friend, partner, son/daughter, or Mum/Dad and just don't know what to give them for Christmas. So if you like the idea of giving a Trail Running Weekend in East Sussex as a present, then simply zap me an e-mail <a href="mailto:StuartMillsRunCoaching@talktalk.net">StuartMillsRunCoaching@talktalk.net</a> and we can discuss details. It wouldn't have to be the same format as the voucher below. Whatever you feel would be the most ideal Christmas present.<br />
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Anyway just a thought. Just one last point, although the Christmas present is Trail Running with me, it wouldn't actually be during the Christmas period, but some time during 2014. As I am commencing my summer training camp out in New Zealand next week. Yes, I am off to New Zealand for Christmas to catch up with family and friends, as well as planning to get a few fantastic hot sunny trail runs in.<br />
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Hopefully, I will be publishing a few posts from New Zealand, but just in case I am too busy doing loads of running, have a great Christmas.<br />
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Stuart<br />
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PS Just one last mention. No doubt many of you are probably planning your races for 2014 around now. If you are looking for an off-road run that takes is a variety of terrain and scenery, including the Ashdown Forest, designated as an Area of Outstanding Natural Beauty, then checkout the Weald Challenge Trail Races, that take place in East Sussex on Sunday 25th May, 2014. The Weald Challenge Trail Races consist of a 50km Ultra Trail, a Trail Marathon, and a Trail Half Marathon. Go to the race website for further information and to enter online: <a href="http://www.trailrunningsussex.co.uk/trailraces.html" target="_blank">http://www.trailrunningsussex.co.uk/trailraces.html</a> <br />
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UltraStuhttp://www.blogger.com/profile/16637489358497153536noreply@blogger.com0tag:blogger.com,1999:blog-9115955661375211752.post-91638521925982926222013-11-05T00:00:00.000+00:002013-11-05T10:35:50.532+00:00Beachy Head Marathon Race Report - Struggling for PerformanceHi,<br />
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I was all set to write this race report pretty soon after last weekend's race as I thought I knew what to write, just a bit of expansion on my quick update. However, for various reasons I didn't write it earlier in the week. So it is now quite a few days later, and now I don't really know how this race report will end up. All I know is that it will be quite different to what I would have earlier written. In some ways, it is times like this where I really get the benefit from writing this blog. The time spent reflecting on my race really helps me in getting it right for future races. So although at the moment I have had to leave the sub-title of this post blank, don't worry my mind isn't blank, and as usual it could be another marathon post!<br />
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To get me into a flow, I will quickly review a bit of background that led to me being on the Beachy Head Marathon start line last Saturday. Around this time each year, I usually plan my races for the following year. November 2012, the planning was easy, simple, 2013 was about one race, the Montane Lakeland 100 and all about getting it right on that one day. So races prior to July were about preparation, and after July, I had nothing planned, apart from the Beachy Head Marathon at the end of October. Why? Because that's just what I do. Having run it every year since moving down to East Sussex back in 2012.<br />
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Now, I hear you groaning, "Oh no, not another race goals post!". Well, as I mentioned above, these blog posts are all about learning. So following the London to Brighton Off-Road Ultra I had five weeks to prepare for the Beachy Head Marathon, and immediately I sorted out my race goals. (For lessons learnt see <a href="http://ultrastu.blogspot.co.uk/2013/09/london-to-brighton-off-road-ultra-race_26.html" target="_blank">Race Report</a>). I wanted to perform come race day. Having won the race seven times and finished in second place four times from my eleven starts, I did have good memories of my ego being boosted with the victories. But to be honest, I think the last time I was really satisfied with my performance at the Beachy Head Marathon was way back in 2007 when I finished in second place in my PB for the course of 2:57. Since then the race has just been tagged on to the end of my racing season without any specific preparation. This year was to be different. Preparation causes performance!<br />
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Although with there being only five weeks until race day, I felt that I had sufficient time to be fully prepared. I reflected back over the previous six years at the Beachy Head marathon: 2007 2nd 2:57, 2008 1st 3:02, 2009 1st 3:03, 2010 1st 3:02, 2011 2nd 3:02, 2012 2nd 3:10. Yes, last year was slow. But actually all years since my PB in 2007 have been slow, in comparison to the four times that I went under 3 hours. What has changed? Yes I am a few years older, but I can't change that, so I needed to look elsewhere. What else has changed? Well 2008 was the year that I moved up and started racing ultra trails, and coinciding with this, it was the end of me doing any form of speed/rep work. Prior to 2008 I would frequently do mile and half mile reps as part of my training. Now I'm not planning to start a debate about whether repetition work is necessary for ultra trail racing. I still believe it isn't, and on the whole I am quite happy with my performances in the 21 ultra trail races I have completed since 2008.<br />
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But in five weeks time I wasn't running an ultra race, it was only 26 miles. Which based on my focus race of the year which was 105 miles duration, it was a bit like a sprint. And for the last few years, that has exactly how it has felt. I have found the intensity really high, and struggled to maintain the high levels of race focus that is required to race a marathon. Every year since 2007, I have been behind at the 18 mile mark, having not been able to stay with the other runners due to the quick pace. It has only been due to my high levels of endurance that as the other runners fatigued over the last portion of the race that I had been able to move through the field for a win or to finish second. So lacking endurance wasn't the issue. It was my top end speed that was my weakness. My inability to maintain that high level of race focus. That inability to simply run at sub 6:20 - 6:30 mile pace along a flat trail for a prolonged length of time!<br />
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So I decided that heading back to the repetitions would be the answer. But this time I decided I would do them on my own, rather than with my usual training partners Rob and Jim. Maybe the fact that Rob beat in in last year's race led me to do the reps on my own. With it being pretty well six years since I had last done some reps I wasn't really sure about how it would go. And the last thing I wanted to do was to give Rob some belief that he could beat me again! Yes, as much as I was pleased for him that he won last year. It would have been heaps more pleasing for me if I had beaten him for the win!<br />
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I ease my way into my 'secret' rep work, and as one would expect after such a long time 'away, running at pace felt awkward, felt a struggle, basically it felt unnatural! No problems, be patient, the smoothness will return. Rep session two, not much better, then rep session three, no it still feels unnatural, no rhythm! I dig out my training diaries from a few years back, just to check that my memory wasn't wrong. Unfortunately, my memory was correct. Yes back in 2007 I had no problem banging out mile reps in around 5:05 - 5:10. Now 2013, well I was struggling to run anywhere close to that pace! It just wasn't happening, and the more I tried, the harder it felt, without any change in pace!!! So to put it simply, the rep work didn't really provide me with the preparation I was looking for leading into the race.<br />
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As race day arrived, I therefore 'knew' that I wasn't going to run a quick time, but I felt that if all went okay I should be able to match my 2010, 2011 times of 3:02, which should be pretty competitive, as during the last eleven years only three people in total have run quicker that 3:02. So my goal for the race was to let the finish place and finish time 'look after itself' and to ensure that I run a strong race, which would be gauged by my ability to maintain race focus and to run hard the entire 26 miles. Not 'drift' through the miles, as I had done in previous years. However, as a result of my less than ideal rep work, I was expecting the race to be pretty tough, for it to be a bit of a struggle to run fast! The numbers don't lie!<br />
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The race starts and not only is it up the usual steep hill straight away, but this year the head wind is particularly strong. Finding quite prominent in my mind was the conclusion that due to my rep work data, a quick sub 3 hour time wasn't 'on the cards'. I instantly therefore decide that the focus should be to simply run tactically to maximise my chances of a win. So much for the pre-race goal of running strong the entire race! I therefore tuck in behind Jonny Muir, (the guy I had a good battle with, (see <a href="http://ultrastu.blogspot.co.uk/2013/03/steyning-stinger-marathon-race-report.html" target="_blank">race report</a>) before finishing ahead of him at Steyning Stinger Marathon back in March), to shelter from the wind. At the top of the first climb, it feels like there is a bunch of around eight or so runners. Then a moment later someone picks up the pace, which is just too quick for me, and I say goodbye to the head of the race.<br />
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Battling Up the First Hill - Sheltering behind Jonny Muir (4th), with Jeff Pyrah (1st) and Danny Kendall (3rd)</div>
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Was the pace too quick? I don't really know. All I know is that I was pretty well expecting it to be tough, expecting to struggle with a quick pace, so there wasn't any surprise when I didn't stay with the leaders. Although saying goodbye to the lead after less than five minutes of racing was I must say was pretty weak! I checked my pre-race goals, to run hard, the entire 26 miles. So I 'gritted my teeth' and dug deep as I battled my way into the head wind, as slowly more runners overtook me, and even dropping back to eleventh place at around the three mile mark! What was happening?<br />
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Well, during the time as I was on my twelve journey of the Beachy Head marathon route, I just focused on my goal, no slacking, run hard. Yes as long as you run hard then you can 'hold your head up high'! And so that is what I did. I ran hard the entire way. Running hard, and accepting other runners overtaking me during the first few miles. Then continuing to run hard, but now holding my own during the middle miles of the race. Then during the last eight miles, still running hard, but now expecting to overtake other runners, because I am an ultra trail runner, so running 26 miles is 'nothing to me'.<br />
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After Around 18 Miles - Searching for Runners Ahead - Not Very Relaxed!</div>
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As I cross the finish line and for the next day or two, although I have achieved a personal worst in terms of both finish time, 3 hours 12 minutes, and finish place, fifth; somehow I am happy with my performance. My goal was to run strong, which I evaluated, if it was achieved, by how hard I ran. And yes I did run hard, pretty well the entire way except maybe the first tiny bit sheltering behind other runners going up the first hill. Yes, I gritted my teeth, I struggled, I dug deep, I did all the 'right' things, what one is 'meant' to do. So yes I can be pleased with how I ran!<br />
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But you may have noticed above that I mention that I was happy with my performance <b>for the next day or two. </b> What changed? Well I simply 'stood back a bit' and had a look at how I had raced the race from the outside. In simple terms I had run the race like a novice, no, probably more like an amateur, or like a 'battling' club runner, the one with the 'right' attitude, who fights really hard, but just 'hasn't got it', so finishes in an okayish position, but never anything special! Yes, all I wanted whilst racing was for the race to feel hard. I wanted it to be hard. I wanted it to be tough. Yes that was all I wanted, and so I searched for discomfort. Every bit of negativity I could seek, to give me 'evidence' that I was running well, as I was 'toughing' it out, I grasped at it and took it on board. But yet in a strange way I was finding it a positive, with it being a struggle. So struggling more become the goal.<br />
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Now, this may be getting a bit confusing. Well it is confusing for me as well. I often talk about in a race you want to challenge yourself, extend yourself. But yes, this extending oneself needs to be directly related to performance. Your aim is to extend yourself beyond what you have previously achieved or what you feel is a worthy performance. Or as Kilian Jornet states "surpassing yourself". It is all about achievement. Yes, it can be challenging doing this, but it is associated with achievement. Not associated with defeat! What I was actually doing last week was looking for defeat, looking for a struggle, looking for difficulty. Is the difference becoming clear? Rather than looking for success, looking for overcoming the demands of the race, I was seeking being beaten by them. I'm trying not to continually repeat myself here, but slowly it is getting clearer for me.<br />
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Over the last few years on occasions I have looked back at what I have achieved as an ultra trail runner, and I have often been astounded at my results. From the 21 ultra races I have finished I have won 12 of them! Now I don't want to sound as if I am 'blowing my own trumpet' as my mum used to always say, but often I have been amazed by my results, as really I am just an average reasonably okayish club level runner, except for one thing. My ability to enjoy races. My ability to seek out positivity whilst racing and to soak it all up. My ability to believe in myself, that somehow, for some unknown reason I am able to perform in ultra trail races. My ability to achieve, and to accept that I will achieve. My ability to run excited and to not have fear. My ability to love extending myself and expecting to accomplish the huge challenges I set myself. So the moment you take all of those abilities that I possess away from me, I just become the okayish club level runner. You know the one, the one I mentioned earlier. The 'battler', the one that 'fights' his or her way through races. The one who always works hard, tries hard, suffers the most! Yes, that was me last week. I was the 'battler'!<br />
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Now don't get me wrong. I am not 'having a go' at these runners. They try harder than pretty well every other runner, so perhaps they should be congratulated for this. And no doubt they are congratulated by other runners for their 'dogged' approach to racing. But what I am trying to get across in a rather jumble way tonight, is that it doesn't have to always be that way. I recall when I was younger, I was known as being this 'battler'. The one that always 'tried the hardest', but just didn't quite 'have it'. And when chatting with mates from old, I often comment or it is commented by them that I just don't push myself as hard as I used to. And that is totally true. Somehow, I think it was at around the same time that I had decided to give up on competitive sport, when I stumbled across my first trail marathon in 2001, that I changed from being a 'battler', to an 'enjoyer'. I guess what I experienced was similar to what Scott Jurek comments on page 212 in his Eat and Run book: "How in order to win, one had to realize that winning didn't matter". It is a bit of a pity that Scott Jurek then didn't expand upon this statement within his book. I guess he decided not to as it could just get a little bit too confusing!<br />
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Really Battling in my Younger Days!</div>
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Anyway, back to my experiences. Yes, somehow, I changed from running hard, to running fast. From suffering to experiencing. From persevering to achieving. From seeking the pain, to seeking the joy. From focusing on the destination, to focusing on the journey. Yes, a transformation took place, and before I knew it,without realising what I had done, I was achieving more, through 'trying' less. The word 'try' is key. I always used to 'try really hard'. Both words lack positivity, lack achievement, lack accomplishment, lack success. When you try, do you expect to succeed? If it is hard, is it enjoyable? If you are suffering are you achieving? If you are battling, are you accomplishing?<br />
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Now how does this positive approach relate to performance? Well, if we split performance influencing factors into the physical and the mental aspects for ease of explanation. I guess it is the underlying physiology that determines the overall limits to performance. As in order to run fast, it does require the necessary biochemical reactions to take place, the required muscular contractions. But, yes the huge but! It is the mind that has the 'last say' in how close one actually comes to reaching this limit. The 'battler' who seeks discomfort, who tries the hardest, due to the negativity will end up being quite some distance away from their peak performance. The 'enjoyer' who seeks being 'special', who expects the accomplishment, due to the positivity will end up being within touching distance of that 'magical' performance.<br />
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Whether you are a 'battler' or an 'enjoyer' isn't 'set in stone'! And as I have experienced, one is able to switch between the two. My initial thoughts following last weekend's race was all about acknowledging that one just has to accept declining performances, as one gets older. For the last few years after the Beachy Head marathon race I have chatted with 1994 Beachy Head Marathon winner John Hudspith. Although he won the race back in the early nineties in a time of 2:56, the last few years his times have been: 2013 3:46, 2012 3:46, 2011 3:31, 2009 3:26, so gradually getting slower. Chatting to John last Saturday as I was seeking confirmation that my slow time of 3:12 'wasn't my fault', and that I actually did run well, because I 'battled' and 'struggled' the whole way. John confirmed that yes, as one gets older (he is aged 53, so three years older than me), then one just has to accept that it is now going to be a struggle and one just has to accept it! He concluded by saying something like the following; "Nowadays, I don't try any less harder! But I am just a lot slower." <br />
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I was happy. Confirmed. My performances are now 'out beyond my control'. However, with a little bit more reflection, I re-analysed John's words "Nowadays, I don't try any less harder!" The question I then thought was: Did John back in 1994 perhaps try less, but expected more? Did he in fact run faster, enjoying it a lot more, without the struggling, without fighting his way around the course. Was he a 'battler' in 1994, when he was a winner? John if you are reading this please leave a comment, otherwise, I will just have to wait until next years race to ask you in person. John, like myself, is a regular runner of the Beachy Head marathon and the Seven Sisters marathon (it's previous name), having now run it a total of twenty times, so no doubt he will be back again next year. Note: to find out more about the history of the race visit this <a href="http://www.robin-web.co.uk/beachyhead/" target="_blank">website</a>. <br />
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So where am <b>I</b> heading? With this blog post, not much further. Writing it has definitely helped me to get last week's bizarre conflict in emotions a little bit clearer. Hopefully it has made just a little bit of sense to you, the reader. Where am I heading in terms of racing? Well a big year is planned for 2014, and I am now confident in letting other people be the 'battler', and for me to return to being 'special', to having that magical feeling where one achieves through focusing on the positives and avoiding the negatives. Yes, getting the balance right between wanting it and needing it. By running strong, but not running hard. By simply enjoying, not enduring. Where are you at, and where are you heading?<br />
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Time to sign off from this rather 'different' blog post: "Somehow ..... I changed from being a battler, to an enjoyer", Stuart Mills, 2013.<br />
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May we all head in the positive direction,<br />
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Stuart<br />
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PS Below are a few photos to illustrate different times when I haven't been battling in a race. <br />
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But first a really interesting photo from the end of 1992. It was taken during the last run of a really low key duathlon in Christchurch New Zealand. I was in full training for the New Zealand Ironman taking place a few months later and I decided to enter this low key duathlon (5 km, 30km, 5km) as a bit of speed work. It just so happened that Bruce Baxter, one of New Zealand's top Olympic distance triathletes also decided to enter the event for training, as well as the other guy ( I can't remember his name) who was also a high performing triathlete in the pink bikini (Yes that was the fashion back in the early 1990s, courtesy of the iconic duathlete Kenny Souza). Actually, after digging out this old photo yesterday, whilst driving to work this morning I was listening to the podcast <a href="http://www.legendsoftriathlon.com/" target="_blank">Legends of Triathlon</a>, and just by chance they were interviewing Kenny Souza, and they ended up talking about how he set the fashion, wearing bright pink bikinis! I actually had the pleasure of racing Kenny Souza at the 1995 Zofingen Powerman Duathlon (12km, 150km, 30km). It was actually snowing on race day, and yes Ken Souza was still wearing the same bikini outfit. Yes as you would expect in wearing next to nothing in freezing cold snow, he DNFed that day!) Just before I get back to trail running, if you haven't heard of the Legends of Triathlon <a href="http://www.legendsoftriathlon.com/" target="_blank">podcast show</a>, check it out. It is awesome. They have pretty well interviewed every triathlete legend. So if you have any interest in triathlon it is fantastic!<br />
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Racing Elite Triathletes in a 'Low-Key' Duathlon - Notice the Expressions!</div>
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So back to this low key duathlon. Yes so all of a sudden I get really excited about racing these two top guys, and I decide to turn this bit of speed training into a full on 'take these fancy triathletes down' race! So it is all go during the first run and the bike ride. These two elite triathletes actually seem to be a bit offended that some nobody like me was trying to take them on. I had just moved to Christchurch so they had no idea who I was, not that that would of made any difference as they were in a different 'league' at the time. So to try to get the point across, that they aren't really impressed with me interrupting their speed work session, they decide to make out that they are amateurs unable to keep up with me. Take a look at their expressions, pretending to be really 'battling' to keep up with me, as if mimicking my battling style. If I recall they were making groaning noises as well to maximise the 'piss take', so I turned around to see what was happening. Being a bit upset with their 'humour' I immediately slowed down and really focused on being relaxed, to try to illustrate to them, that I was actually a quality athlete, and not an amateur battler. Yes whether it is the correct interpretation or not, but one tends to associate 'battling' with being an amateur, with someone that hasn't quite 'got it', and running relaxed but focused tends to be associated with elite performance. Anyway, I just thought I would include this photo since I found it yesterday along with my really 'grimacing' photo from above, which was actually taken of me finishing the Taupo 10 mile road race in January 1985. Opps, forgot to mention, both Bruce and the pink bikini guy beat me that day back in 1992!<br />
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Now for some photos illustrating the 'enjoyer'!<br />
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On the Way to Winning the 2007 Three Forts Marathon</div>
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Finishing the 2008 Downland Challenge 30 Miler</div>
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Finishing the 2010 South Downs Marathon</div>
UltraStuhttp://www.blogger.com/profile/16637489358497153536noreply@blogger.com3tag:blogger.com,1999:blog-9115955661375211752.post-1549182743136263862013-10-27T00:34:00.000+01:002013-10-27T00:34:42.226+01:00Beachy Head Marathon - Quick UpdateHi,<br />
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Just a quick update to let you know how I got on in today's Beachy Head Marathon. <br />
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It was the twelve consecutive time that I have raced the event, and again it was a great day. The course is superb, but the event is more than this. It is really the friendly atmosphere that make it stand out, although it does help with it being my home town race, so I seem to know quite a few of the runners and spectators! The weather was largely bright sunshine and pleasantly warm, although with a strong wind it made it pretty tough heading out to the furthest point at Bo Peep, but then the tail wind over the Seven Sisters and up to the top of Beachy Head was 'magical'. I guess overtaking four runners during this stretch of the race also added to the enjoyment!<br />
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Well I actually ended up with a PW, yes a personal worst time, and a personal worst finishing place! But what maybe a little surprising, I felt that I ran pretty well, although the time and place don't really reflect this. I'll expand a bit on this in my race report which hopefully I will finish in the next few days.<br />
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I finished in a time of 3:12:23, in fifth place. There were some pretty speedy runners this year, with Jeff Pyrah winning in a super quick time of 2:55:44, from Paul Barnes second (3:03:07) and Danny Kendall (3:04:07) third. The first woman was Andrea Green in a quick time of 3:30:33.<br />
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As highlighted above I finished quite strongly over the last ten miles, but just couldn't quite match it with loads of runners heading out, as I found myself I think outside of the top ten at one stage! Now that was a massive shock to the system which fortunately got me to really focus, to persevere and to be patient! Below are two photos that my son Robert took of me during the race. Unfortunately he has decided to set up a photo business, and his going rate is £4 a photo. So it cost me £8 for these two shots. A bit rough especially with it being my fancy camera that he used!<br />
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At Alfriston after around 9 miles</div>
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Running hard right to the finish. Although I needed that quick pace earlier on!</div>
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And a few extra scenic shots.</div>
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The support from the spectators was great!</div>
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Are these your legs?</div>
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The first 'Sister' at mile 19!</div>
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Not a picture, but a window at a friend's house! What a view!</div>
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The 'Eastbourne Landscape' welcomes you to the finish</div>
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Training partner and 2012 Beachy Head Marathon winner Rob Harley nearing the finish</div>
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I hope you liked the photos. Yes, the Beachy Head marathon course doesn't lack for scenery!</div>
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Lastly, thanks to everyone that made the day such an enjoyable day.</div>
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Stuart</div>
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PS My son took a few other photos of the runners around me at Alfriston and those that finished slightly behind me on the final descent down to the finish. I have attempted to display these photos below, but not that successfully. If you are one of the following race numbers, send me an e-mail and I'll e-mail you the photo. Rather than trying to sort out getting any payment to my son. you can have the photo for free. But maybe if we are both at the same race in the future perhaps you could buy me a beer! Just a thought to compensate me for being the only person that had to buy their photo! </div>
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Race numbers:1548, 113, 1064, 2067, 564, 705, 706, 1022, 392, 1392, 249, 2253, 1576, 964, 932, 1696, 1474, 1657, 2054, 1403, 753, 549, 1093, 2117. Opps, I might find myself getting a wee bit drunk at my next few races!</div>
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PPS Don't forget to visit <a href="http://gallery.sussexsportphotography.com/home.tlx" target="_blank">Sussex Sport Photography</a> to view their excellent official photos from the race.</div>
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UltraStuhttp://www.blogger.com/profile/16637489358497153536noreply@blogger.com1tag:blogger.com,1999:blog-9115955661375211752.post-15582027642574011622013-10-23T20:55:00.002+01:002013-10-24T20:59:36.304+01:00A Few Bits and PiecesHi,<br />
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Due to finding myself pretty busy recently, I haven't really had time to put my thoughts together into writing a blog post on the process one can take when structuring a training programme. The reason I mention this now, is due to the process I have been going through whilst constructing training programmes for a number of the athletes I am coaching. You may recall a few blog posts back I mentioned that I had started doing on-line coaching. Well it has been going really well. I am now coaching ten athletes towards various goals, mostly ultra trail running goals, although a few of the runners have as their target race the London or Brighton road marathon. So I'm finding it a good challenge, personalising each of their training programmes to accommodate their race goals, as well as addressing those aspects that appear to be currently holding them back. <br />
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I have also been pretty busy assisting with the setting up of the Weald Challenge Trail Races. Yes, the Weald Challenge Trail Races are a new addition to the Sussex trail running calendar, that take place at the end of May 2014. There are
three race distances: The Weald Challenge Ultra Trail 50km, the Weald
Challenge Trail Marathon, and the Weald Challenge Trail Half Marathon.<br />
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All races start and finish at Chiddingly, East Sussex, and are 85% -
90% off-road, traveling along two long distance footpaths, the Wealdway
and the Vanguard Way. The terrain is varied, and quite undulating, with
the Ultra Trail and Marathon races taking in the spectacular Ashdown
Forest. Visit the race website<a href="http://www.trailrunningsussex.co.uk/trailraces.html" target="_blank"> http://<wbr></wbr><span class="word_break"></span>www.trailrunningsussex.co.uk/<wbr></wbr><span class="word_break"></span>trailraces.html</a>
to enter online, and to find further information on these exciting new
trail races. Entries opened only a few days ago, and it looks like the
races could be popular with entries coming in already.<br />
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I also have some exciting news regarding my racing next year. Yes, next year I will be racing as part of the newly formed TORQ Performance Trail Running Team. I am joining British trail runner Tracey Dean, in addition to a few other trail runners on the team, but I don't think they have been officially announced yet. I understand that there will be an official launch of the team at the start of 2014. But here is the news item on the <a href="http://torqfitness.co.uk/news/stuart-mills" target="_blank">TORQ website</a> announcing my 'signing' to the team. Sounds a bit like a Premier League club making a new signing. Pity I don't get a huge weekly salary like the overpaid football superstars. Actually a pity I don't get paid anything! Just the 'glory', friendship and support of being part of the team.<br />
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Although it is exciting to look to next year's races, I haven't quite finished my 2013 racing season. Yes, this Saturday I am racing the Beachy Head Trail Marathon for the 12th consecutive year. I have mentioned many times on my blog, just how good this race is, hence why I have already raced it eleven times previously. Last year's race didn't quite result in the performance I was hoping for, so I have increased the level of non-physical training this year, to ensure my mind is in the right place come race day. <br />
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Although the extent at which 'getting the mind right' influences ones race performance isn't as great in a trail marathon as it is in say a 100 mile ultra trail race, the mind still plays a huge part in determining trail marathon performance. I often receive comments to my blog highlighting that I perhaps place too much emphasis on the non-physical, i.e. the mental training. It was therefore nice to hear Scott Jurek's comments in an excellent brief interview that was conducted by Ben Abdelnoor. Here is a<a href="http://vimeo.com/76211752" target="_blank"> link to the interview</a>.<br />
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<a href="http://4.bp.blogspot.com/-ORRlUzyIDXE/UmgpbgT_aaI/AAAAAAAABJc/Jol0pZL9o0s/s1600/Scott+Jurek+Interview+photo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="252" src="http://4.bp.blogspot.com/-ORRlUzyIDXE/UmgpbgT_aaI/AAAAAAAABJc/Jol0pZL9o0s/s400/Scott+Jurek+Interview+photo.jpg" width="400" /></a></div>
Time to sign off with the words from ultra trail legend Scott Jurek: <br />
<blockquote class="tr_bq">
"In ultras it's really more about the mental component than anything else" Scott Jurek, 2013,speaking in the Lake District</blockquote>
All the best with your physical and non-physical training, and yes with your racing,<br />
<br />
StuartUltraStuhttp://www.blogger.com/profile/16637489358497153536noreply@blogger.com0