Running

Think that just means I'll be starting on tired legs... the night start is tricky as it'll be hard to grab kip before 'cos of travelling, so a long day & night before kip.

Will try and have lots of zzz's the week before. Thinking about travelling up on the friday night and finding a warm showers/ air bnb

Fuck my right plantar fascia. Fuck it to hell.

So fucking disappointing. On the positive side the pain isn't particularly advanced. Fingers crossed a few weeks of rest and stretching does trick.

Massage ball, PF and calf stretches...any other suggestions?

Something which holds your foot and lower leg at a right angle while you sleep. You can get an airboot-type thing, which is a bit uncomfortable, or a loop that fits around upper-calf and toes - that's what sorted mine out.

I ran part of the route last year, didn't enjoy it but I was running amongst the traffic (Athenian pavements are a joke), it's probably a lot nicer on closed roads.

Fuck my right plantar fascia. Fuck it to hell.

I get this first thing in the morning, which started after my Achilles issues subsided earlier this year. I stand on a rolling pin while I'm waiting for the kettle to boil and is usually gone by the time I leave for my run-commute. Try some of these too:
http://runningwritings.blogspot.com/2011/09/injury-series-flat-eccentric-heel-drops.html

Cheers, will add a few of those to the list of exercises that I'm doing.

This is quite different to the time I had proper plantar fascitis. Last time, the pain was in the heel and it was a fucker to walk. As you mention, the pain was far worse in the morning. Basically text book PF.

This time, the pain is in the middle of the arch and not present at all in the heel. It doesn't actually hurt to walk and is only a tiny bit worse in the morning. I can feel my plantar fascia is inflamed and creaky when I manipulate it which is why I'm self diagnosing this way.

I have been getting tight calves recently and not stretching as much as I should have been.

Can also use a golf ball, can of Tizer from the freezer or one of these guys under the desk at work:

http://www.physioroom.com/product/PhysioRoom.com_Spiky_Massage_Ball/2267/39008.html?gclid=CjwKEAjw-uDABRDPz4-0tp6T6lMSJADNoyPbpM_Kuy8R-7kPJ-zpgNMo4P3LtuihhnhRxgcIigBkFhoCg0rw_wcB

@rhb - Time to reclaim an overused word: that was EPIC. Great stuff.

@juanito - Marathon training? Is that a flat fast one or a scenic, interesting one? Also, any interest in doing Thursday Battersea Park sessions in the new year? I think I'll be doing a few when they start getting more marathon-orientated.

October was my biggest month of the year so far, 294 miles, and I'm hoping to do 300+ for Nov & Dec to give me a strong base for marathon training in the new year. Hopefully the left achilles behaves.

Toe "scrunches" may help? E.g. Lie a tea-towel on a hard floor then use your toes to drag it in to you.

Ta. Epic tired & hunger now!

Does pre-loading on sleep help?

Looks like I'm headed to Cov Fri PM for lift to Meriden later from old club mate. Might be spaces in car if any use, I can ask?

I find it does on the basis that you aren't running a deficit before you even start- Yes please, similarly if you want to share accommodation, that's cool.

Good point. Will get early nights in that week.

Not sure on value of accommodation as arrive 5pm ish Fri then race starts midnight? I'll let you know re: car spaces from Cov.

Eh? Thought race started on the Sat/Sun night as opposed to Fri/Sat? *checks

edit: No I'm wrong!

Ah, was panicking I'd misunderstood the arrangements!

@philpub A flat fast one in the first half of the year and then some more scenic, interesting running later in the year. I will probably give some of those BP sessions a shot, they are very good.

I got about 200 miles in last month, maybe i need to up it a bit.

wheres your report @rhb ?
sunday run, 10 mile, 1 mile climb, ACE. total grassroots.
was 123rd , hour 26

http://www.thestickler.co.uk/

Nice one - bang on same time from last time!
http://www.dorsetdoddlers.org/thestickler/documents/Stickler%202014%20Final%20Results.pdf

woah, well done I looked for that couldnt find it,
was top 100 then but 500 plus this time!
thanks mate

Nice one, 123 is a good number to get.

report

I tend not to write stuff up in detail but may do, as others have asked elsewhere. Might be good to have written record for when I'm past remembering.

For @_Leon and anyone else with time to kill on a bus / loo / dull tinder date....

What: 50 miles overnight, Peak District, chased by Grim Reaper Sweepers to ensure time cutoffs are met!

Motivation:

May 2015 Spontaneous Pneumothorax (collapsed lung) left me wondering how much longer I'd remain active in my sports if relapse etc.

DtD popped up Feb 2016 time so it was agreed with partner this would be something I could aim for with focus on commute runs plus regular recces of the course but trying to keep family balance.

Training: reduced intensity lots, sort of Maffetone based but not completely strict on hr limit or diet. 1100+ miles covered, gradual build of long run and lots of double sessions for running on tired legs.

Huge thanks is owed to my partner, daughter & wider family & friends as I've been 'absent' at various times preparing for this, so much for that balance!

Taper: Hard work as lots of lurgy going about but plenty of grapefruit kept it away enough. Parkrun & XC league double race day 2 weeks out was not sensible but I got away with it and was pleased I'd not lost too much speed over the year, and had definitely gained endurance.

Race Day: Bag was packed the week before but lots of faffing and repacking took place that morning. Was glad had packed hand torch as fog forecast. I had accepted a lift offer from runner on a fb group but in the end got the train out to Hope as that matched my training routine and gave me known travel times.

Kit (working feet upwards):
Inov8 Roclite 295's
Endura BaaBaa Merino socks under Sealskins Merino Lightweight socks - blister/rub free throughout training and race.
Inov8 ankle gaiters
Alpkit Khoulin Trail tights over Next "ultra-active" shorts (sadly discontinued).
Wicking layer under 230g Merino LS under Adidas Gillet with added diy reflective bits sewn in.
Polar HRM.
Omm Ultra8 bag for kit essential to carry but hopefully not use e.g jacket, trousers, f.a.kit, emergency torch, foil bivvy, racedrone tracker
Omm 3l waist bag for snacks (jurek date balls, trek bars, fig rolls), spares, map, compass, Gloves, Hope Vision 1 Hand torch
500ml & 150ml Salamon Softflask Nuun & Water respectively
Hat (warm) & Petzl Nao Headtorch

Pre-Race: arrived 3pm so early reg, lots of repacking of bag, some kit not in the above list (nor essential) removed as overkill. Pasta Tuna meal I'd packed eaten at 4pm then race briefing 5pm.

Nice to see a couple of clubmates & chat to other runners too, including someone I'd briefly worked at same place with nany years ago & shared mutual fb friends.

As we went to start realised I had empty Nuun tube in pocket so quick dash back to hq to drop that off, almost forgot to turn on tracker too but sorted that seconds before hooter sounded.

Plan:

Walk Uphill
Run Flat, 140bpm ish
Run downs where poss
Eat a little every 20mins
Drink to thirst
Have fun.

Start - CP2:

Start slow, adrenalin means never low enough intensity here but happy with gentle jog pace to first climb. Immediate walk to summit of lose hill, hr never kept low in training so with that in mind kept pace as steady as possible without worrying about numbers. First decent took like a fell race which could've been mistake, one deep rut made me refocus and steady the pace, long way to go. Back into Castleton had first snack then more at CP2, about 1h10 on clock by now, 5.5 miles done

Cp2-3:

Up Cavedale was lovely, I led a group up at fast walk, some passed me later all breathing v.hard which I wasn't after copying. Think it got foggy at top so first time I switched to hand torch. Not sure though. Stayed with group dropping back occasionally to eat (every 20mins) but soon caught up. Those I was with slowed at approach to Millers Dale descent so I pushed on and opened a big gap surprisingly quickly.

CP routine was to be strict and prompt, avoid hanging around, so CP3 was quick scan, drink, collect nibbles then head on. 2h30 race time 12.5 miles

CP3-4:

Starting with the slog up Priestcliffe this was into fog, Nav across the fields made simple despite the fog by prior recces. Sticking to routine eating. Was walking quicker than a guy ahead up the hill after Waterloo Pub had brief chat as our paths eventually crossed.

Fields before Earl Sterndale were covered by a Pea Soup thick fog, stayed right of a runner ahead I thought was off course but was still 30m left of the gate we both needed. We stayed together across the next field but still missed that gate, again 20m left or so. Stopping for compass bearings wouldn't have saved much time so happy with that decision to chance it. Using recce knowledge we hit all the next gates spot-on then ran together to CP4 where I popped into the loo which was a delay but inevitable at some point. 19.2 miles 3h55

Couple of runners dropping out here, mental note long way to go still.

CP4-5:

Buddied up with another runner, Andy, from here to Shining Tor. Hadn't planned on doing so but we were making similar progress and it was nice to have company. We met a group of stubborn cows that didn't allow us to open one particular gate but we found a way past by other means... whilst running through the HSE Lab path we got accompanied by security asking us what was going on, didn't say much more than it was a race.

I hadn't recced a short section from the old route to new CP5 and at the race briefing were told Stile 3 was marked but Stile 4 might be easier option. Quick discussion we agreed on Stile 3 and weren't let down with high tussocks and some deep rutty bogs. Great fun but quite draining. CP5 was a rapid turnaround bottles filled, quick snack and away solo then quickly caught by Andy once more. 27 miles 5h45, past half way in good time.

CP5 - 7

Longest section without manned cp. Uneventful past Cat & Fiddle (sadly closed down) then away upto Shining Tor. Missed flagstones at top slightly and went knee deep whilst making way across to them, no drama though. Slow progress along flagstones as wet slippy, foggy, deep bogs either side plus memories of a fall here in training at speed. Gradually opened a gap on Andy who was slowing relative to me (also slowing). Another runner (Moss I later found out) overtook here and I pushed on with him, we'd be yo-yoing position and sometimes running together until just before CP9 it turns out.

We caught another runner just before Pym Chair to Windgather path and 3 of us ran through the boggy bits together. Then he dropped back as we made good progess to Taxal. I got ahead again and made very good time to Tunstead Milton passing another 3 runners on the way and getting the Nav to tricky to find stile spot on whilst with one of these guys. Turns out we'd both had our bottles filled at the same house around here when out training on hot days in the summer.

Pushed on up to Eccles Pike where Moss had closed the gap again, but I was ahead again on the drop and climb up to Chinley CP7. Less organised in my turn around here and allowed others to convince me to have a Pasta bowl - meant a couple of minutes extra & may or may not have affected how I felt later, can't be sure either way though but tasted good at the time.

38.5miles 2am, meaning now 1am as clocks changed, race time 8h20.

CP7 - 9:

Straight out and up to Cracken edge. Was fully flagged so simple Nav but as in training was insanely tough section. Long slow energy sapping climb, given up in fast sketchy descent only to have to regain all and more past the Lamb Inn up to Mt.Famine to the self clip. A nav error by Moss meant I'd caught him again after he'd left cp7 ahead of me and we hit the self clip cp8 together.

Chatting about times and distances we knew it'd be close to finish inside 11h24 to get the coveted Black Medal many are after. We agreed to push on and see if we could do it. Moss quicker upwards, me quicker descending of which there was more on the next section to CP9 Rushup Edge. We hit the ford at bottom of Roych Clough and Moss decided he hadn't come all this way to not get Black Medal so kept running up the hill, I couldn't follow and within a few moments he was out of sight for good.

I tried to eat and drink but it came back up so I knew things weren't as good as they'd been up until now. Another light was behind so I carried on walking, half expecting to be caught.

At CP9 the lone marshall (Tom?) assured me all except the winner had looked as bad as I did to him. We had a chat about how I felt and I allowed myself a few minutes to get my head straight. I was muttering about electrolytes (hadn't replenished nuun since first 500ml) and he offered to try find some but we settled on 50/50 Pepsi / Water instead and I got going, although the flapjack I grabbed to munch on came straight back out, so I decided no more food for me.

44.7 miles 10h11m into race

CP9 - Finish

Knowing the Rushup climb, some bits are runnable. That is when fresh of course, no chance now. Walking as fast as I could, an occasional stumble made me try to concentrate a bit more as fatigue was clearly affecting me.

Passing Lords Seat was like flicking a switch, suddenly feeling perkier so jogged sections of the path down to the crossing at Mam Tor and bounced up the last big climb to the summit. At CP10 I struggled to selfclip properly then my headtorch went to reserve mode so it was hand torch for the tough descent off hollins cross. Walked the short & v.gentle gradients in Castleton then jogged from bridge (and sadly fresh badger roadkill) to the finish and my biggest nav error as I ran past the car park entrance and then had to ask someone in the car park where the actual finish line was - it was the race briefing hall.

Others Strava tracks say it was 51 miles. 11h41 17th place and a "Gold" Medal. Ave HR 145bpm, max 172bpm.

I asked straight away if Moss had got Black medal, he had - finishing inside thd cut by 7 mins, Chapeau!

I faffed a bit getting muddy trainers off, showered (forgot towel) then setup my sleeping area.

Just before I turned in, about 1hr after I'd finished, Andy (CP4 -> Shining Tor) arrived looking fresh and happy and we had a brief chat to share well dones.

I dozed on and off for a few hours as it was quite noisy and my legs were very sore.

When I decided to get up most folks had finished and gone home already. A clubmate was there and we chatted, likewise with some others I'd chatted to at reg - all were very happy they'd beaten the grim sweepers and rightly so as there were many that didn't for various reasons.

Coffee and Porridge, thank organisers, then I left to get train back. Stopped at a cafe in Hope to kill time waiting for train and walked in to find an ex-colleague telling his riding buddies about his ex-colleague doing some crazy run overnight. He spotted me and laughed 'here he is' so I joined them for their pre-ride brew. Then a stop at the Spar for recovery juice before train back.

Can't say enough good things about this event. It was my first ultra distance race but never made daunting or elitist by anyone involved. Marshalls and CP staff were all amazing as was food / drink at the cp's.

It's hard to reflect on what went well / not as there's not much comparable.

Kit all worked perfectly, nutrition & hydration worked most of way round. Problems around cp9 could be food/drink or just plain tired at 3am after 45miles covered!

Pacing intensity and approach to terrain and gradients was about spot on I reckon, and was consistent to training (furthest covered in training was 35 miles). I'll try graph out time vs distance at some point to see later drop-off how severe it was.

I wouldn't do owt different and to achieve a faster time I'd have to commit to more training for which the life balance wouldn't be there. A box ticked at first attempt I guess.

That said, walking home from Meriden in 3 weeks will be an interesting follow up...

Last words:

I already thanked them above but want to end by pointing out again how my partner and family have been incredibly patient and tolerant of the prep i needed to do going into this event. I can't emphasise enough how this has helped out with preparation and contributed to the event going really smoothly in terms of achieving not just a finish as intended, but a solid race performance.

^ tl;dr

Ha! I read it. You made it sound easy, when clearly it wasn't. Well done. Again.

#rep