Montane Lakeland 100 - Observations from a Spectator

Hi

Last weekend I had a thoroughly enjoyable time in the Lake District watching the Montane Lakeland 100 Ultra Trail race, as well as enjoying the fabulous weather and scenery with the family, including successfully climbing Scafell Pike.  So tonight is a brief (?) race report on  my experience as a spectator.

It was around 2:00pm on the Friday afternoon when we, i.e. me, my wife Frances, and our two boys, Robert and Chris, arrived at the school in Coniston.  Immediately, I felt the tremendous supportive atmosphere I remembered from last year.  There was a real buzz about the place as tents were being set up, and the 100 mile runners were checking in, and sorting out there gear and themselves, ready for the 5:30pm start.  As I walked around I recognised many faces from previous races, and the recce weekend back in June.  Although the Lakeland 100 was due to start at 5:30pm, I had already started my ultra event for the weekend, that being 24 hours+ of non-stop talking!!!

As 5:30pm neared it really became apparent just how much the event had grown, just from last year.  The school field was nearly full with cars and tents, and there was literally hundreds of runners everywhere.  As I spoke to many runners, I was abused and nearly punched on a number of occasions by people I had named as potential top performers in my pre-race blog post, for putting added pressure on them to perform.  It was in all good fun (I hope!)

Running legend Joss Naylor starts the race, and the 224 starters make their way off on their journey of the 105 mile circuit of the Lake District.  As I watch the last of the runners walk off, I can't believe my eyes, here at the very back off the field is Andy Mouncey, last year's 2nd place finisher, and one of my named runners to look out for as a definite top placed finisher!  Was he injured, what was he up to???

Click the image above to view a poor quality video of the race start that I have just posted on YouTube http://www.youtube.com/watch?v=BQeAd5N8D28

Once the runners have departed, we quickly jump into the car and drive the one mile up to the start of Walna Scar Road, to watch the runners go past, which for them is at around the 2.5 mile mark, after a short sharp climb up by the Coppermines Youth Hostel, before descending down to the gravel/dirt road.

As the runners approach there is a lead bunch of three, closely followed by another nine runners.  The lead three are Terry Conway, Paul Tierney, and Ian Bishop.  I have raced Ian on a number of occasions, and he is a very capable ultra runner, so although he wasn't named in my top seven runners expected to perform, (I failed to see his name within the entry list), it wasn't a surprise to see him at the front.

Terry on the left of the photo, Ian in the middle, Paul in blue on the right.

We watch all of the runners go past, as they start their first big climb of the race, up to around 650 metres of height, along Walna Scar Road.  If you click on the following link http://www.flickr.com/photos/62532054@N02/sets/72157627349507066/detail/ it will take you to my Flickr album with photos of quite a few of the runners at the start of Walna Scar Road.

Having travelled all the way up from East Sussex, I had decided that I would follow the race, where possible, during the early stages of the night.  I therefore drive across two very steep passes, along an amazing road to arrive at Checkpoint 2 at Boot, shortly before the arrival of the lead runners, after 2 hours 26 minutes of running.  There is still a lead group of six runners with a small gap of one minute to a following group of three.  The lead group now consists of Barry Murray, Paul Teirney, Terry Conway, John Tims, Ian Bishop, and Adam Perry.  Being the competitive runner as I am, I just so happen to have a copy of my race splits from 2010 with me!  I look at my splits from last year, they are 10 minutes slower than my arrival time at Boot, which doesn't surprise me considering that I took off at an extremely fast pace last year.  If you have a spare 30 minutes or so click: http://ultrastu.blogspot.com/2010/08/lakeland-100-importance-of-preparation.html for my race report from last year, which describes my fast start.

Barry leading, closely followed by Paul, John (wearing tights), Terry, Ian, and Adam just out of picture, approaching Boot pub. 

Exactly ten minutes later Andy Mouncey arrives in 17th place, aha, I think I know what his plan is!  Last year his race plan was similar to mine, go hard at the start, get out in front, so therefore able to run his own race without being distracted by other runners. See   for Andy's race report from last year.  Only problem for him last year was that I had the same plan, hence why I had to go so fast last year to get ahead of him!  So it seems apparent that again he wants to run his own race, without focusing on what the lead runners are doing, hence walking at the back of the field at the start.  In essence giving the leaders a ten minute head start.  Not sure about his approach, a brave approach, but clearly illustrating total confidence in his race plan, which is essential for a good performance. 

Next stop is checkpoint 4 at Buttermere, this is at the 26 mile mark.  As I wait outside the village hall checkpoint, the night is extremely dark, but amazingly warm, and not a breath of wind.  Perfect running conditions.  Race time of 4 hours and 54 minutes passes, (my arrival time last year), and I wonder how soon will the leaders arrive.  I expect very shortly, as due to the quality of the field, and the dryness underfoot, I am expecting the winner this year to finish in under 22 hours.  Only six minutes later, out of the darkness appears a lone runner, Terry.  He is pretty busy as he fuels up, but still able to chat and tell me that he left the other runners behind leaving checkpoint three. 

Terry at Checkpoint 4, Buttermere.

Just before Terry departs, Paul and Adam arrive, less than 3 minutes behind.  They probably also spend around 3 - 4 minutes re-fuelling before heading back off into the dark.  There is then a 12 minute wait before Barry and John arrive together, refuel and depart, before Andy Mouncey arrives now in 6th place, five minutes behind Barry and John, but 20 minutes behind Terry.  Then the checkpoint becomes very busy, as a large group of around eight runners all arrive within a minute or two, all extremely positive and buzzing, except Ian Bishop.  Ian explains to me that he thought he had got over an illness he had 2 weeks back, but unfortunately his body is telling him it has not completely recovered.  So Ian makes the difficult, but wise, decision to withdraw.  He is extremely disappointed.  He had prepared extensively for the race, coming up to the Lake District on many occasions with Terry Conway, doing 50 mile runs over the course.  Sometimes things just don't go to plan.  The important thing is to accept that things happen for a reason, and learn from it.  No doubt Ian will be back next year, fitter and wiser.

Paul and Adam arriving at Checkpoint 4.

John and Barry leaving Checkpoint 4.

The large group fuelling up at Checkpoint 4.

The group leaving Checkpoint 4, into the dark.

Next stop is checkpoint 5 at Braithwaite, the 33 mile mark.  Terry arrives on his own, with there now being a 14 minute gap to Paul and Adam running together.  All three of the runners look really good, full of positivity and appearing to be really enjoying the experience.  Although it is pretty hectic at the checkpoints, they are still able to briefly chat.  Adam jokes about his Dad also running the 100 mile race, stating something like "Yeah, he goes pretty well for an old man".  I think to myself typical cheeky youngster, I bet his Dad is around my age (he is actually only one year older than me), and reflect on how great the activity of ultra trail running is, in that it is suitable for all ages, with age definitely not being a barrier, in fact being a bonus!

There is a bit of a surprise as next to arrive is Andy Mouncey, 14 minutes after Paul and Adam, but significant in that he had moved ahead of Barry and John, who arrive together 3 minutes later.  There is then a 18 minute wait until the large group from the previous checkpoint arrive.  I recognise most of the faces, but not all of their names.  All are in high spirits, although Jeff McQueen, the "Comrades King" who I had met during the June recce weekend, was struggling a bit with consuming food.  Already he was finding fuelling difficult.

Stuart Walker (in red), and Jeff McQueen trying to eat some creamed rice at Checkpoint 5.

As I make enquires regarding each runner's identity, I discover my 'Dark Horse' Simon Deakin is within this group.  He comments that he was surprised, but complimented by my 'Dark Horse' label, but with this being his first 100 miler, he wasn't promising a high finishing position.  Click the link http://ultrastu.blogspot.com/2011/07/montane-lakeland-100-preview-and-bit.html to read my Lakeland 100 race preview post, where seven lead men are identified.  I chat to Oliver Jeffcote, 14th place finisher in 2010, really buzzing due to being over 45 minutes quicker at Braithwaite than last year.  I mention that I had chatted to his Mum back at the pub in Boot.  He apologises for his Mum, and is surprised that I was able to get away from her talking!  Yes, at checkpoint 5, there is a real sense of camaraderie amongst the runners, and having run the race last year, so totally aware of what they are experiencing, I feel welcomed into their group.  Looking at the results I see that unfortunately it appears that Oli DNFed at checkpoint 9.  No doubt, he like Ian, will learn from the disappointment and return to take on the truly demanding challenge of the Montane Lakeland 100.

Oli all smiles as he leaves Checkpoint 5.

With the time now being 1:00am in the morning, I decide that it is time to go back to the tent at Coniston to get some sleep.  Not that I am tired, I am buzzing as much as the runners, but I know that it is an early start tomorrow morning, as Frances and the boys are doing a three hour high ropes course in the morning, which just by coincidence is only two miles away from checkpoint 5 at Newlands Activity Centre.  I have the company of Ian Bishop as I drive back to Coniston, and we chat non stop about ultra trail running, so the longish drive back doesn't seem to take long at all.

As I try to sleep, I am thinking about all of the runners out there running through the night.  Amazingly there isn't one bit of me wishing that I was out there running the race.  I made the decision at the end of last year that the Ultra Trail Mont Blanc was going to be my focus race for 2011, so I am totally comfortable in not racing.  In fact, to my surprise I have found watching the race during the night probably equally enjoyable!!!

Saturday morning is time to spend with the family, without the distraction of the race, although I do get a quick update on the race positions from the computer screen in the school hall before we head off.  The leaders have past through checkpoint 9 at Howtown, the 66 mile mark.  Terry has extended his lead over Adam and Paul, still running together, to 1 hour 25 minutes.  His time at Howtown is 12 hours 40 minutes, and as expected, he is now 43 minutes ahead of my time from 2010 at the same checkpoint.  Knowing how much I slowed down over the last six legs, I roughly calculate that Terry should finish pretty close to 22 hours.  The race for first is now pretty well over, it would have to take something pretty drastic for Terry to lose that much time.  Andy Mouncey is still in 4th position, but now only 4 minutes behind.  To find out what happens next in the battle between Adam, Paul and Andy, I recommend that you click on the link http://www.doingbigandscary.com/#/blog/4552672432/L100-Holding-Back-Holding-On/30227  to take you to Andy's excellent 2011 race report, where he describes the tactics of leg10 in some detail.

The computer screen also shows that at checkpoint 9 Howton, "Dark Horse" Simon Deakin is now in 5th place, "Old Man" Kevin Perry is in 6th place, and "New Comer" Barry Murray is in 7th place.  I think wow, I am in the wrong profession, I should be a professional gambler, as for the seven runners I identified as potential top ten finishers, all of them that started the race (Duncan Harris didn't start, so I presume he is still recovering from his injury) are currently in the top seven positions. 

The high ropes course at Newlands Activity Centre just out from Keswick is excellent.  The instructor is fantastic, as she guides Frances and the boys around nine different high rope activities, such as tarzan swing, leap of faith, bell tower, etc. I am on camera duty.

Chris and Robert on the giant rope ladder.

As we drive back to Coniston we take a quick detour to checkpoint 13, Chapel Stile at 94 miles, to see how many runners have passed through.  We are informed that Terry is long gone.  As we have lunch outside the pub at Langdale a rather tired looking Andy Mouncey walk/jogs past.  It reminds me of how I felt at the same stage last year, tired but still enjoying the journey.  Andy gives a brief friendly acknowledgement, but he is quickly back into his own personal zone.  He has still around 3 hours to go.  He looks tired within his eyes, but you can also see his deep determination.  Unfortunately I miss Paul and Andy run past as I was off course searching for an ice cream for Robert and Chris, so we, well actually I decide to head straight to Coniston to see if we can catch Terry crossing the finish line, and their ice cream will have to wait until later!

Andy shortly before Checkpoint 13, Chapel Stile.

We are too late, Terry has already finished in an impressive time of 21 hours 58 minutes and 19 seconds.  He hasn't been finished for long, as he still doesn't quite look normal.  As he stands up from his chair to walk across the hall, he immediately faints and collapses to the floor.  Fortunately a medic is immediately at his side, arouses him, places him in the recovery position and assesses what the problem is.  It appears that it was simply an issue of low blood pressure, so it isn't long before Terry is all smiles and begins to appreciate his amazing accomplishment, smashing the previous record of Andy Rankin's from 2009 by 48 minutes.

Terry not long after he fainted!

Outside, it is a beautiful sunny day, with not a cloud in the sky.  Not having run earlier in the day, I have a great idea.  Saturday night we are staying in a flash 4 star hotel at Ambleside, courtesy of Montane, one of my prizes for winning the 2010 race.  So I decide to watch the race as I run the 16 miles back to Ambleside over the course.  What a fantastic run, I get to see all of the lead runners running in the opposite direction as they are nearing completion of their 105 miles, and then later on in the run, I also meet the leading 50 mile runners.

Andy Mouncey is the first runner I meet, climbing up from checkpoint 14 at Tilberthwaite at 101 miles!  This time he is totally within his own personal zone, although there is still a brief raising of his eyes, to acknowledge my presence.

Andy climbing up from Checkpoint 14, Tilberthwaite.

At checkpoint 14 I stop and chat to various people I know who are waiting for their runners to shortly arrive, and it isn't long before Paul and Adam arrive at the checkpoint.  It feels like Andy is only around 10 minutes ahead, so there is optimism within their supporters that it is possible to catch Andy.  They have a quick load up of water, as it is pretty hot, being around 5pm in the afternoon, and they on their way, hoping to chase down Andy.  Although they do manage to pull back 8 minutes during the final 3.5 mile leg, the gap was actually 15 minutes, so they finish together in 3rd equal place in a time of 24:34:47.

Paul and Adam approaching Checkpoint 14.

I then continue on my run to Ambleside and next meet Kevin Perry, Adam's Dad the "Old Man" in 5th place, then "Comrades King" Jeff McQueen in 6th place, David White 7th, and Stuart Walker 8th.  These runners were sufficiently far enough apart that they remained within these places to the finish.  I next meet "Dark Horse" Simon Deakin, closely followed by "New Comer" Barry Murray.  Barry is looking the slightly quicker, and does manage to overtake Simon to finish 9th, although at around the 99 mile mark, neither of them are really moving at great speed!  Simon finishes in 10th place in a time of 25:56:04, six seconds faster than the 2010 3rd place finisher Duncan Harris.  Yes, the standard of running has definitely improved this year!

Kevin not far from Checkpoint 14.

Jeff a little bit further away from Checkpoint 14, enjoying being in 6th place.

David in 7th place.

Stuart in 8th place.

Simon currently 9th, but finishes in 10th place.

Barry currently 10th, but finishes in 9th place.

After what seems quite a break between runners I meet John Tims around halfway duing leg 14.  John was one of the "Mr Positivity Banter" guys from the June recce weekend.  It comments that he has been struggling since leg 10, although he still appears to be enjoying the experience.  What I love about John's attitude was his just 'give it heaps' and not be concerned that he was way up the front with the leaders, most likely beyond his own expectations.  Yes, one of the secrets of success in ultra trail running is to have 'no fear'.  Not to limit yourself with doubt!  What caused John to struggle during the later stages of the race, I don't know.  But I doubt it was due to him starting out too fast. 

John, currently 11th, but finishes in 14th place.

I continue to enjoy my run, and manage to take photos of all of the runners running towards me.  Click the following link to view the photos on Flickr:  http://www.flickr.com/photos/62532054@N02/sets/72157627225557929/detail/ Somehow though I manage to miss getting a photo of the winning women, Gaynor Prior.  Gaynor finishes in 15th place overall in an very quick time of 28:24:12, absolutely smashing the record by nearly 4 hours!!!  It isn't much later when I come across the first 50 mile runner.  The difference in speed is hugh!  Craig Stewart greets me with a very relaxed "Hello, Stuart". We were Great Britain team mates at the IAU World Champs earlier in the month at Connemara.  Prior to the race I had a feeling that Craig would run a strong race here at the Lakeland 50, and he was definitely doing that today.  He was too quick for me to get a photo before he had run past, so I had to sprint hard to get ahead of him again, in order to take the following snap!

Craig Stewart, winner of the Lakeland 50.

As I get nearer to Ambleside the runners from the 50 and the 100 miles races are now totally intermixed, although it is very easy to identify which race they are in, as the 100 mile runners are all showing signs of the previous 90 miles!  I come across Sue Sleath, she was one of the runners who was going to punch me prior to the start for naming her on my preview post!  I had no need to worry about being punched by her at this moment in time, as she was really struggling, as she commented that she was feeling rather sick and hence unable to take on any fuel.  At this point in the race, climbing out of Ambleside, she was in 4th place.  Chatting to her the next morning I discover that shortly after meeting me in the race, she was fortunate to be sick, which made her feel heaps better.  She was then able to increase her pace, and managed to overtake two women ahead of her to finish second women in 30:07:17, only narrowly beating Kirsty Hewitson, who finished two minutes behind in 30:09:18.

Sue Sleath, 2nd women Lakeland 100.

The last runner I see, running through the park ar Ambleside, appears to be the women's leader of the Lakeland 50 race, Poppy Lenton.  She is looking strong and goes on to win in a time of 11:04:33, in 22nd place overall.

Poppy, winner Lakeland 50, running through Ambleside.

Looking at the race results for the Lakeland 100, which are available on the Lakeland 100 website, it shows that out of the 224 starters, only 116 managed to complete the 105 mile circuit of the Lake District, this being only a 52% finish rate, which is lower than the typical 58% finish rate for the Ultra Trail Mont Blanc (UTMB).  It just goes to show that although the Lakeland 100 doesn't have the difficulty of altitude, and less overall climbing than the UTMB, the at times difficult underfoot condition, such as rocks, gravel, occasional boulders, occasional mud and bog and the need to self navigate does appear to make the course as equally challenging.  I guess the added heat of this year may have also led to the high drop out rate.  To all of you runners that completed the Lakeland 100, well done, a great achievement.  To those of you who unfortunately had to drop out, hopefully you will learn from the experience, and be back next year to achieve success and the satisfaction of finishing this very demanding course.

I eventually finish my run at the flash hotel, and feel rather shattered.  (It definitely feels a lot longer duration of time watching the race, than actually running it.)  Not shattered enough though to prevent me from searching out Paul at the Ambleside YHA, to celebrate his great 3rd place run with a well deserved pint!

The next morning we briefly pass through Coniston, time for quick few chats with various runners, before embarking on the challenge for the day of summitting Scafell Pike.  Not via the direct route, no but a more demanding route from Wasdale Head Inn, up around to the left following Lingmell Beck.  After exactly 3 hours we reach the checkpoint, opps I mean the summit!  Unfortunately during the climb the clouds had come in, so the view was non existent!  A quick descent down along the Brown Tongue and we complete our circuit in 5 hours 5 minutes.

Robert, me and Chris at the summit of Scafell Pike.

To finish of this post, firstly I would like to thank Marc, Terry and their massive team of helpers.  Without the time and effort all of these helpers put in, the Montane Lakeland 100 and 50 would not happen.  The Montane Lakeland 100 has truly established itself as the number one premier ultra trail race in the UK.  I for sure, will be back next year to enjoy the absolutely fantastic community atmosphere of this great event.  Throughout the whole weekend everybody you meet is just so friendly and full of positive energy.  Yes, the real enjoyment from ultra trail running is sharing the unique experiences of like minded people as they challenge themselves within the natural beauty of the countryside.

Secondly, I just want to make a quick observation regarding fuelling for the race.  Now, I am not a nutritionist, so there isn't any science/research supporting my comments, go to 9th place finisher Barry's impressive website http://www.optimumnutrition4sport.com/ to get the science behind the ideal ultra race nutrition.  But I have a simple belief that the body and mind are pretty clever, it knows what is best.  So if the messages you are receiving as you try to force feed loads more sugarier, sickly fuel into your body, are telling you it isn't pleasant, it can't stomach it, then listen to your body.  Basically your body will burn either fat or carbohydrate to get you through an ultra trail race.  The lower the intensity the greater the proportion of fat that is used.  Knowing from my own experiences, and watching the Lakeland 100 runners towards the end of last weekend's race, during the second half of an ultra race the intensity is so low that you just do not need much carbohydrate, so why force feed it!  I spoke to a number of runners last weekend who had nutrition problems, feeling sick, which could possibly be contributed to trying to consume too much carbohydrate! 

August last year I wrote a post regarding the nutrition I used during the 2010 Lakeland 100:  http://ultrastu.blogspot.com/2010/08/race-nutrition-is-more-always-better.html  I think the key message from the post is a comment left by Andy Cole which I feel is well worth considering.  Remember, science is not always correct!  Remember the 'old science' regarding hydration: "Drink as much as you can, because if you wait until you are thirsy it is too late, your performance will have already deteriorated".  Wow, wasn't that message a wee bit wrong!  I will sign off tonight with the quote from Andy Cole. (Click the following link: http://ajc-runninglate.blogspot.com/2011/08/lakeland-100.html for his excellent  race report of the Montane Lakeland 100, experienced a wee bit further down the field).

"My general takeout from all this now is that one shouldn't worry too much about forcing down food as "fuel", natural hunger should give you enough. I think modern thinking on hydration is "drink when you're thirsty", so maybe you could add to this "eat when you're hungry." Andy Cole (2010).

Once again, a big thank you to everyone involved last weekend, for making our family trip to the Lake District so enjoyable.  See you all at Coniston, July 2012!

Stuart

PS  I received a special request from an ultra runner in the United States who asked me to promote a worthwhile charity she is involved in.  So any runners out there in the United States, please click on the following link http://freshairfundhost.org  to see if you are able to help the charity in any way.  Thanks.

PPS  Two days ago the total number of hits to my blog passed twentyfive thousand!  Quite amazing really, in less than 18 months.  It is nice to know that people come back to my blog to read more.  They definitely must have too much time on their hands!

Lakeland 100 - The Importance of Preparation - Developing Positivity and Self Belief

Hi,

If you have come to my blog for the first time to read my Lakeland 100 report, welcome.  I hope you will find my blog interesting.  Take a look around.
The Lakeland 100 was my target race for the year.  Within previous posts I have commented upon What Determines Performance in Ultra Running - Part Two , and concluded "The true secret of ultra running is ensuring that positivity remains throughout the race, and is not overcome by a negative 'state of feeling/being'."  I then listed the Sources of Negative States Being Initiated from the Mind and/or Body in Ultra Trail Running, or in other words - Limitations to Ultra Trail Running Performance.  It is these sources that I addressed within my preparation for the Lakeland 100, i.e. 1) Fuel, 2) Hydration, 3) Enjoyment / confidence / self belief, 4) Muscle damage / muscle soreness.

Over my previous ten ultras I find I have pretty well sorted out what fuel and hydration works for me.  This therefore only leaves two things to focus on in terms of race preparation, and my previous post titled What Training is Appropriate? highlights reasonably well my training leading up to the race, with the key aspect to my training being the development of positivity and self belief, "absolute TOTAL belief in what I am doing is right for me."

One big advantage I have in terms of developing self belief are my previous performances, specifically my performance in Ultra Trail Mont Blanc last year, where I finished 22nd overall.  A large part of my Lakeland 100 race preparation was not to get overawed by the severity/difficulty of the course, as I find this tends to create a negative response. And whenever you experience a negative response, you slow down, you run slower.  Having ran well at UTMB, which is the toughest course I have ever experienced,  during my preparation I tried to convince myself that the Lakeland 100 'would be a breeze' compared to UTMB.

Back in May over the Bank Holiday weekend I recced the entire course, apart from the second half of Leg 10. (see Lakeland 100 Course Recce ).  During my recce, the course was bone dry, not a puddle to be seen.  Assuming that the conditions would be the same come the end of July, and that I would be able to run 'heaps' faster during the actual race in comparison to my gentle recce training pace, I put together a planned race schedule that was very quick.  This fast planned finishing time I found also seemed to help in reducing the perceived severity of the course.

In the past, when training previously for trail marathons, the focus of my race preparation was mainly physiological in terms of how many miles, how many reps etc.  However, because ultra trail running is so TOTALLY DIFFERENT, a large focus of the race preparation is on maintaining a positive state of mind which will hopefully last the entire race, and in developing absolute TOTAL self belief in one's ability! 
So lets finally get onto RACE DAY.  After a relaxing time registering, getting my pack ready, and listening to the race briefing and some interesting words from Joss Naylor, (I particularly liked his positive response when asked if he felt he could break 20 hours for the course), shortly before 5:30pm I head towards the front of the field beneath the start banner.  I am not nervous, just ready for the race to unfold.  I have a clear plan.  My preparation has gone well.  The plan is to run hard and fast, straight from the gun.  If you have read my blog before, you will know my race philosophy: "Run as fast as you can, while you can!"  Everyone slows down during ultra running, this is not a negative aspect, it just occurs, but before this occurs, I focus on enjoying running fast, running really hard over awesome terrain, within fantastic scenery.  The plan is to lead immediately from the start and to build up a significant lead.  I don't expect anybody to be as 'stupid' as me, and to start at such a quick pace, so I am confident that I will be running on my own at the start, and hopefully for the entire 103.9 miles!!!!

During the race I wear a Garmin 305 GPS watch which I set to record the split time for every mile.  Although I no longer look at the split times, or heart rate display during the race, I find the information extremely useful to help me evaluate my performance following the race.  If you click on the link below it will take you to the Garmin Connect website and will display the data for leg 1.  If you then click 'franstu' you will be able to view all of the other legs up until halfway through leg 9 when the battery ran out.  Unfortunately it took a while for the watch to track the satellites so the first 12 minutes are not recorded for leg 1.

http://connect.garmin.com/activity/42428148

The race starts and straight away I am running on my own.  I am running hard, heart rate trace later shows a heart rate of 175bpm, which isn't too far away from my max of 187bpm.  Not as hard as I usually go at the start, but then it is a 104 mile race!  The course quickly begins the first climb up a gravel road and then onto a single track.  I don't look behind as I run, so I do not know how far back the others runners are, but I assume that they should be a wee way back, as I reach the top of the first climb turn a sharp left turn to start a brief descent down to a car park.  I then get a real shock as I notice that two - three runners are only probably 30 - 40 seconds behind me.  Are they stupid? Nobody but me starts 100 mile ultras that quick, or maybe they have been reading my blog!

I quicken the pace on a gentle smooth track down to the car park where there is a small crowd gathered, including my wife Frances, our two boys Robert and Chris, and my brother Graham, currently over from New Zealand to cheer me on through the night.  I give them the thumbs up to indicate all is going to plan, even though I am a bit concerned about the closeness of the following runners.  I therefore maintain a high intensity up Walna Scar Road, running the entire way, apart from briefly walking the very steep section near the top.  The descent down the other side is quite difficult underfoot with different sized boulders. Determined to get a significant lead, I run as fast as I can over the rocks.  I always wear lightweight road shoes during trail races, and the lightness of the shoes aid me as I head down toward check point 1 at Seathwaite pretty quickly, with the GPS showing a 6:47 mile, which isn't too slow considering the rough terrain!  At one point as I was descending quickly over the rocks I momentarily thought am I going too quick, will this damage my legs?  I immediately put these negative thoughts out of my mind and get back to the absolute enjoyment of running fast, leading the race.

At checkpoint 1, as it was the case for all of the checkpoints throughout the race, the checkpoint staff are fantastic.  They have been waiting for the first runner to arrive, all prepared ready to go, so when I appear, there is always loads of excitement, loads of positive energy, which I gratefully accept from them.  There is something quite unique about leading a race, it is as if the positive energy you receive from volunteers, spectators,  gives you a real boost, to assist you in getting ready to head back out at the same quick pace.

I am only inside checkpoint 1 for a matter of seconds, simply to dib my dibber and consume two cups of water to wash down the High5 gel I consume immediately prior to the checkpoint.  I then slightly ease of the intensity during leg 2 as my average heart rate for the leg drops to 157bpm compared to the average of 163bpm during leg 1. Leg 2 is extremely wet and boggy underfoot, so the pace drops significantly.  It is a real struggle to run fast, nothing like back in May during my recce run.  I arrive at checkpoint2 in Boot knowing that there is no way I am going to run as fast as my planned schedule in these wet, soggy conditions. 

Although I spend loads of time planning a race schedule, with the planned time for each leg calculated with some precision, this is all completed weeks in advance of the race.  This is part of the developing positivity, self belief preparation.  I don't actually look at the individual leg planned times in the last few days leading up to the race.  My brother Graham has the time splits, and the plan is to ask him for a time check at Keswick, shortly after checkpoint 5 if I feel I need confirmation on how fast or slow I am running.  This reduced emphasis on actual split times during the race is a new development for me.  It is based on the realisation that it is better to rely on internal feedback during the race rather that any external feedback such as split times.  I know within myself if I am running well or not.  I no longer need a watch to tell me.

The stop at checkpoint 2 at Boot is even more brief.  As I don't particularly enjoy gels, I decide to slowly munch my way through a Cliff Bar during leg 2 instead.  I therefore continually sip water from my Inov8 water pack so no need for a water stop, only need to dib.  As I leave Boot I have been running for 2 hours 16 minutes.  I have no idea how far ahead I am, but I am confident that I can ease of the intensity and start running at a more realistic pace for a 100 mile race.  Leg 3 therefore goes all to plan, with the average heart rate for the leg dropping to 151bpm, but the pace still okay as the terrain underfoot seems not as wet as leg 2.   With the changed course near the end of the leg sending us onto the road rather than running along the stream I am running comfortable and it feels quite quickish.  The GPS later shows a 7:42 mile.

After the initial climbs during leg 1, leg 4 contains two significant passes to cross.  I am looking forward to these passes.  During ultra races I really look forward to the climbs, for a number of reasons.  Firstly the climbs usually result in some tremendous views, and during leg 4 the scenery was fantastic.  The sun was just beginning to / had just set so there was some amazingly light.  Secondly I like hills because you can really work hard up the hill knowing that there is usually a downhill on the other side to regain your breathe.  I also find I can get into a really good rhythms going up hills, without the worry of thinking should I be running harder, that sometimes occurs along flat sections of the course.  Although I am working quite hard up the hills (average HR for one mile uphill being 155bpm), the intention was to again reduce the intensity a bit more during leg 4.

Leaving checkpoint 4 it is now dark.  My plan was to run the first 4 legs at a higher intensity whilst in the light, and then take it easy through the night, before picking it up again Saturday morning.  Leg 5 had another tough climb.  There were also some potentially 'tricky' navigational bits.  Due to my May recce I knew the course, and so far I hadn't needed to look at the map or road book at all.  I didn't need the map again on this leg, but I did focus more to the surroundings, frequently shining my hand torch, in addition to my head torch around me to ensure I don't miss the two key turnoffs.  As I near the the small cairn and sheep scoop I have been running for close to 6 hours.  I glance behind and get my second shock of the day.  There is a torch light coming up the hill which looks no more than 10 minutes away.  Although I hadn't been getting any feedback on how close the runners were behind, I had assumed, that like in many of my other ultra races, they had dropped miles behind, never to be seen again!  Alas, not tonight.  I stay calm, I don't panic.  I decide to maintain my eased off pace for leg 5 to the top of the hill, and then pick it up a bit on the smoothish gentle downhill to Braithwaite.  I arrive at checkpoint 5 without seeing the following torchlight again.  I have a brief chat with the support crew and drink two cups of coke and two cups of water.  I hadn't really been eating much over the last two legs, I recall probably only around 3 - 4 jaffa cakes, so I think now is a good time to drink some coke.  Mixing it 1:1 with water gives it the ideal carbohydrate percentage of around 6%.

As for this race report, the approach I took during the race was to take each leg, one at a time.  I simply looked forward to the next coming leg, not thinking about any other legs that followed.  As I left checkpoint 5, I decided that the following torchlight was too close.  I had eased off to much, so this leg was going to be a higher intensity leg.  The first mile along the road near Keswick feels quite quickish (GPS shows 8:09).   I run hard up the steep climb out of Keswick and then maintain the high intensity on the gentle climb further north.  Although I try to maintain a high intensity on the descent down to checkpoint 6, the heart rate drops.  However, as this leg loops back around, it provides a great opportunity to assess just how far ahead I now am.  I see the torch lights across the valley, although only an estimate, I am pleased that the closest torch light is now definitely over 20 minutes behind.  Alot more reassuring than the close 10 minutes,  halfway though leg 5.  The split time results later confirm that during leg 6 I extended my lead from 12 minutes up to 24 minutes!

Although there is still an urgency to the race, with the other runners not that far behind, over the last few checkpoints my stays have been getting a little bit longer.  Not that I am eating their food, in fact they are a bit upset that all I seem to want is water or coke.  I eat a bit of malt cake at one of the checkpoint, although I recall I didn't like the butter, as I never have butter on anything, (my strive to be skinny!)  I tend to stay longer, more for the company.  Although I am loving every minute of the race so far, it still does get a bit lonely running entirely on my own, with only the reflective eyes from cows and sheep to keep me company.  At around check point 5 or 6 I also realise that the same chap, Martin, has been at all of the check points. He is setting up all of the dibbers.  We chat some more at each checkpoint. After the race he commented to me that he felt that I wasted quite a bit of time at the checkpoints, considering I wasn't needing to stay there as I wasn't eating their food.  I haven't calculated my checkpoint times yet, but I would presume they were probably around 3 - 4 minutes, which when you multiply by 14 checkpoints does contribute significantly to the overall race time.  Whether I think it is worthwhile to shorten the stay, I don't think so as although it costs time being stationary, I think the energy boost I get from the checkpoints, the positivity I receive from the staff as they are focused to assist the lead runner, I think is worth more than the time lost at the checkpoints.
The next two legs, legs 7 and 8 are reasonably long legs, and the aim is to run them comfortably after my hard leg 6.  I reach the top of the Old Coach Road all okay and am cruising along nicely.  Then within it seems only a few minutes, I get really tired in the head.  I begin to feel slow/weakish, a lack of drive!  It is around half past two in the morning.  It feels very similar to how I felt at around the same time in the morning during UTMB, so maybe it is something that occurs at that particular time of night!  I immediately stop running and rest for around 3 - 4 minutes during which time I eat around half a packet of chocolate covered coffee beans.  These are my emergency 'blanket'.  I then continue running very slowly, waiting for the sugar and caffeine to take effect.  Amazingly within 5 - 10 minutes, I am back to normal, and my race is back on track.  Checkpoint 7 quickly arrives and I continue my conversation with Martin, as this time I enjoy eating some of the flapjack that is available at the checkpoint.

Leg 8 starts with a gentle downhill first on the road, and then on single track.  The next section, as the course climbs up to overlook Ullswater is the most spectacular of the entire race.  The sun is beginning to rise over in the East, there are some amazingly colours, and I can see the stillness and quietness of the lake below.  I forget I am in a race and just enjoy the occasion.  Towards the end of leg 8 there are lengthy sections of gentle downhill.  It is during these gentle downhills I notice that my quads are beginning to feel a little bit sore.  I therefore ease of a bit on the downhills and therefore don't make the most of the opportunity to run some quick miles.  Upon arriving at Dalemain I am now over halfway.  I briefly consider this information, but pay it little attention as at this point of the race I am still totally positive.  I am enjoying the race, enjoying having run through the night.  It is daylight again so I am looking forward to more awesome scenery.  By thinking of passing halfway, it can start leading you to start thinking of finishing, of starting to count down the miles.  The moment this starts, everything states going downhill as negativity begins to take over.  No, the key to performance is simple, remain positive, do not let any negative thoughts develop.

Leg 9 commences and again I decide that this leg I need to up the intensity, due to being daylight again, and due to losing time on the gentle descents that I didn't capitalise on.  The results split times confirm that indeed I lost some time on legs 7 and 8, losing to 2nd place runner Andy Mouncey 2 minutes on leg7 and 4 minutes on leg8, although I am still leading by 29 minutes at Dalemain.  During the race I have absolutely no idea of how close the runners behind were, but I don't really need to know.  It is best to simply run my own race, trying to ignore what the other runners are doing.
Leg 9 goes really well, following the gentle climb there is a fast smooth descent to check point 9 at Howtown.  As I start the downhill my quads are really sore.  I decide to run faster to see if this makes it any worse.  In fact running faster makes the quads less painful.  It feels as though I am really flying the two and half miles gentle downhill to the checkpoint.  Unfortunately, the battery on my GPS watch runs at just as the downhill begins so I don't know what actual speed it was.  However, it doesn't matter as I am really buzzing again.  I joke with Martin at the checkpoint that he better not hang around otherwise I will beat him to checkpoint 10 as he has quite a long drive around!  Little did I know what lay ahead, as leg 10 was the only leg that I hadn't recced!

Upon leaving the checkpoint I realise that I am actually quite tired, my fast downhill ,(although the time splits show that I pulled away 16 minutes on Andy during the 6.8 mile leg), it has taken quite a bit out of me.  I walk sections at the bottom of the hill, skirting around the farm and up the gentle valley that I should be running.  I am pleased when the steep hill starts as then there is no choice but walking.  As I reach the top of the climb, I remember back to my recce run, where there was only 20 metres visibility and I was unable to find the track.  I therefore had to abandon the course and get to my car at Mardale Head using a more obvious track.  Again at the top of the hill, at the wall corner, I am unable to find the "obvious track L (NE)"!!!  At least today I can see the direction I need to head off in.  The next section of the course I lose loads of time as I keep on having to check the map and the roadbook, and bush bash through the bracken down to the bridge near Haweswater.  For the first time during the race the positivity is beginning to disappear.  I have a poor section along the edge of the lake to checkpoint 10, losing 17 minutes to Andy. He is now only 28 minutes behind, with 29 miles to go! Along the lake edge I am walking sections that are definitely runnable.  As I treat each leg as a separate identity during the race, upon reaching the checkpoint, I am pleased to see the end of that leg.

Leg 11 begins with some regained positivity.  A new leg, a new mindset.  I enjoy the hill as I know that everyone has to walk the hill, so I will no longer be losing time as I did during the negative mindset of leg 10.  The descent down the other side of Gatescarth Pass starts of steep, which is really painful as my quads are the worse I have ever experienced, heaps more trashed than UTMB!  As the hill flattens out, I try to keep the positive thought in my head that running faster on the descent lessens the soreness.  It doesn't seem to work I make slow progress to the next checkpoint at Kentmere.

I top up on some more energy from the volunteers at the checkpoint, I think a fig roll, plus loads of positivity, as I leave with music from the Proclaimers "Walk 500 miles" being played.  I then enjoy the climb up Garburn Pass, but I am not really moving with any great speed.  I slow even more on the next climb, but before I know it I'm at the Lakeside Store at Ambleside.  A quieter checkpoint after the real buzz of Kentmere, but a quickish top up of water in my bladder, the first time I've needed to top it up, before heading out into the light drizzle which had just commenced during leg 12.

As I start the steep climb out of Ambleside I continue to find it hard to motivate myself to run harder than a casual jog.  At the last two checkpoints I received confirmation that I was around 30 - 45 minutes ahead of 2nd place.  I know that I will not lose that amount of time before the finish at Coniston, so the mind is telling me "Go slow, there is no point in running faster, you have the race won, that was your aim!"  Although, one of the aims was to win the race, I try not to have this as a real focus as this is beyond my control.  It really depends on who turns up.  I rather focus on what I can do, so my aim for the Lakeland 100 was to run as fast and hard as I could.  This would then result in a quick time, which may then end up with me winning the race.  Probably since the start of leg 10 I haven't really been pushing it.  My mind is too much focused on the win, rather than running as hard as I can the entire way!  With lots of determined focus I start to run hard in patches, as a form of compromise with my mind, wanting me to slow.  The one mile flat, smooth section before Elterwater is a good section, as is the descent and bit of flat before checkpoint 14 at Tilberthwaite.  But apart form that, the pace is pretty slow.  Not really due to physical tiredness, although the quads are pretty sore, but more due to a lack of drive, I guess due to mental tiredness, (if we try to split the body and mind apart, although they are really all as one)!

The last leg starts even slower as overall tiredness finally takes over.  I think a lot of this is due to knowing that I am on the last leg.  The race is in the bag, no matter what pace I do for the last three and a half miles, I will win.  With this information, I find it impossible to push myself.  I usually set myself a time target to beat as a method of pushing myself to the end.  But today I aren't even aware of what my likely finish time will be.  I haven't really looked at my watch since leg 9.  This is a real pity, as if I had checked my watch, breaking 24 hours would have been an ideal target.  Instead I pretty well walk the entire way from the steps all the way to the very top, i.e. immediately before the descent down into Coniston.  I finally get moving on the downhill and then pick up a bit of pace along the gravel road, and then through the town to the finish at the school.  My family and a small gathering of people are there to welcome me in.  I cross the finish line with mixed feeling, pleased that I have won, but with disappointment at my lack of drive over the final few stages, especially the 'wimping out' approach on leg 15!

Now, over a week has passed since I finished, and there is still some disappointment, although the sense of satisfaction at winning, far far outweighs the disappointment due to not running hard the whole way.  I subtitled this post "Developing Positivity and Self Belief", so how effective was my preparation?  In terms of developing self belief, very effective.  Apart from the two brief shocks on legs 1 and 5, I never doubted my ability to remain in the front.  My "Run as fast as you can, while you can" approach, really reinforces one's self belief.  Looking at the results, the time splits confirms my view that everyone will slow down the same, no matter what pace they start at.  I gain approximately 4 minutes on each of the first 3 legs over the following group of runners in second place.  Then on legs 4 and 5, a total time of 3 hours and 10 minutes, we ran at an identical pace, so my 12 minutes gained was exactly maintained!

In terms of developing positivity to last the entire race, not so successful.  The last six legs I didn't really push it.  Although I wasn't counting down the miles to the finish, I wasn't getting the usual enjoyment from running hard, as I wasn't running hard!  My sore quads didn't really help, and maybe my over zealous descent on leg 1 may have contributed to the mega-damage that occurred to my quads.  Maybe I had developed too much self belief, as if I was in-destructible!

To summarise, the Lakeland 100 was an absolutely fantastic event.  The organisation was faultless, the atmosphere amongst the volunteers and the other runners and families was tremendous over the entire weekend.  To everyone involved, thanks for contributing to such a great occasion. 

I will sign off with a quote of mine I have referred to on a number of occasion in reference to performing well during ultra trail racing:

"Stay 'within the now' whilst racing. 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)

All the best with your preparations for your next race,

Stuart

Running into Checkpoint 14 Tilberthwaite