Running

Nice splits!
Can’t imagine my HR ever getting close to that - you have a keen engine right there.

New Barkley film -
https://youtu.be/IEIerVw1vsw

The course is front loaded for toughness and finishes on road, I ran a 4 min neg split by look of it.

I was wiped out yesterday, think that's my upper limit for sure and not keen on going that deep very often these days.

Thanks for sharing, will watch this fully later but from first 2 mins looks good

I tried this on Friday last week after reading your post.

I'd long thought that I'd been running 'wrong' because I heel strike and never seem to have a lot of lift in my legs (for want of a better description) but I've never really looked at my stride pattern before.

I did a 5k trying to land further forward on my feet. It's hard to explain but it felt like I had more potential power that I could use, but also felt more anaerobically taxing and I started to feel it in my calves before I'd even finished. Later that day, and the following day (and still today, Monday, a bit) my calves were quite painful.

I don't know if training and perservering is actually worth it, because from what I've read opinion is divided on whether heel strike is actually 'wrong'. So I'm not sure what's next.

#CSB

Very welcome,There are other great films featuring the same runner on the channel as well.

Get on the single leg calf raises and building single leg strength

Nike will replace these for you

I've found the heel to toe drop of your running shoes can make it easier or harder to run on the midfoot. I've settled on 10mm for a while and anything lower stresses my calves and achilles a little more.

It's also worth thinking about your foot landing under your body as that is the primary reason to want to avoid heel striking, you don't want your leg and foot extended as your knee can't then help to absorb the landing impact.

When you try to change your foot strike it's easy to overdo it without realising. Better to be running with heel strike than injured from trying to midfoot strike.

Maybe try a shoe with a higher heel toe drop, it's counterintuitive because a 'flat' shoe should encourage you to mid foot strike but the extra distance your heel is stretching to reach the ground doesn't help the achilles and calf.

Felt so sorry for Hassan on Saturday night - I think she might come away with 0 gold medals from this champs

oh and Femke Bol!

Second this…

On bike purchased shoes, i walked into a Nike shop and was offered a refund as they didn’t have any in stock… had done some moles in mine, maybe not 180 though!

Sadly not the same easy process with sportsshoes but I didn’t get there in the end…

Alphaflys were refunded. Nice result but sustainability-wise quite bad.

Have got metaspeeds now anyway, I’ll see how they go but the OG Alphafly was just ridiculous fast.

KAW write up, it's pretty long - sorry!

I travelled down to Winchester the day before the race, met up with a friend for dinner and went to my accommodation to get my kit sorted and race vest packed up for the morning. As I was sorting through my kit, I realised I had two soft flask lids, but only one soft flask. Not the end of the world, I have a bladder too so my water carrying capacity has dropped from 2l to 1.5l. I can deal with that.
After a not very good night’s sleep I got up when the alarm went off at 0430, got sorted and started walking to the registration venue to realise I have a wet back. Probably just from the water bladder being wet when it went into my pack, no big deal as it’s a mild night and supposed to be a warm day.
Hmm was that a drip I just felt on my leg? It’s not raining. Maybe just a drop from the soft flask, sometimes they have a bit of water left after you take a sip. Yeah, that’ll be it.
Drip. Now I’m starting to think something is leaking. My back is feeling wetter, and more drips are dropping. Great.
Getting to registration I quickly found my water bladder has a hole at the bottom, meaning I’m going to be continually pouring a litre of water slowly down my back. I tried putting some tape from my first aid kit over the hole, but it wasn’t waterproof. I asked a few other runners if they had spare soft flasks but didn’t find anything.
I was saved on the start line by Dylan who had a spare flask he wasn’t using so I quickly decanted water from my bladder into the new flask and realised I had my filter bottle too so filled that up meaning I was still carrying 1.5l, I’d just need to move water around as I emptied flasks (my filter bottle doesn’t fit in an accessible pocket so is difficult to drink from on the go).
After few photos and a briefing from the race directors we were off through the streets of Winchester. I ran with Oliver who I know from Deadwater and we chatted for around the first 10 miles. It was good to catch up and we were both taking it easy. I was interested to see if anyone would go flying off at the start like at the Spine but this seemed a more reserved start.
After a few miles we were joined by Luke and Oliver soon dropped back leaving us to continue at our own pace. The first section up to CP1 went relatively quickly, and after a quick pit stop to refill and refuel we were past Old Sarum and on our way to Stonehenge.
The day was pretty hot so we were drinking plenty and as we crossed a stream I said I was going to filter some water. As I took the lid off my (borrowed) flask I fumbled it and watched in horror as it swiftly hit the floor and rolled into the stream. I wasn’t fast enough to grab it as it sunk to the bottom and to retrieve it, I was lying on my belly, face in the water, arm at full stretch! Can I please get a break with water vessel issues now?
Water topped up and we continued to Stonehenge by which time the day was getting really hot and an out and back run along a track with no shelter wasn’t really needed but it was good to get a close view of the stones and tick off the first neolithic stone circle of the day.
We were shortly to cross Salisbury Plain where large signs warn to stay on the footbaths and avoid approaching any unexploded ordanance! The route was a mix of tank tracks and footpaths and almost entirely without shade. We’d keep seeing other support crews who were kind enough to offer us water but we declined as had plenty still. We did find an outside tap by a café for a refill which helped as we didn’t need to worry about rationing before the second CP.
We dropped a long way down into CP2 and I pulled away from Luke a bit but we regrouped at the CP and left together after a drink and some snacks.
The climb back up onto Salisbury plain was up a road that just seemed to go on and on straight up the hill. Finally we reached the top to be greeted with great views over the Vale of Pewsey. It wasn’t long before I started to recognise the folds of the hills ahead and could point out a couple of white horses. It felt good as I knew we couldn’t be too far off Avebury and neolithic stone circle two of two.
We dropped down and across the valley floor before a long road climb up over the Pewsey Downs. I had a little wobble climbing this hill and sat down for a minute or two to have a bite to eat and admire the sunset. Refreshed, I continued only to be given a bit of a scare by a bull protecting his heard. It only occurred to me the next day that it would have been extra protective at dusk as cows don’t have great eyesight.
The race director had set up an interim CP at Avebury due to the heat that day so whilst the temperature had dropped we still topped up our water to set off along the Ridgeway with a full compliment.
Here we caught up with Sara whose husband was crewing for her meaning she was able to run with just the basics and no heavy pack. We chatted as we traversed the Ridgeway and finally took our leave at Ogbourne St George where the route crosses a main road and Sara stopped for a sleep. We’d walked a lot of the ridgeway so far which was good to rest the legs, but I was itching to get to the CP at Bishopstone so trotted on to arrive at CP3 around midnight.
Again, Luke and I set off together but it was becoming clear he was struggling. I was trying to encourage a run/walk strategy to keep us moving a good pace but after a while he dropped off and I was feeling quite good so decided to continue at my own pace. The Ridgeway seemed to go on forever, with the terrain barely changing (alternating rutted track and grassy path) until finally I hit the big descent into Goring and Streatley.
Just before Witchurch, I decided to have a micro nap and sat down by the track. Pretty much instantly I heard voices approaching so got up as I knew they’d ask if everything was ok. I explained what we were doing, and they took my sponsorship link. Very nice to have support from random strangers! As we were talking my mum and aunt appeared, they’d planned to come and see me in Reading but had got the train out to Pangbourne and walked up the hill to find me.
We walked and talked for a bit and mum gave me some chocolate and a drink until my aunt had to turn back as she had a blister! I continued to Reading, feeling pretty tired at this point which I think was to be expected after around 110 miles.
Finding the CP at Reading was harder than it should have been, it just seemed to always be two streets away but I got there eventually and had a jacket potato with beans which didn’t taste good at all, but some carbs surely wouldn’t hurt? We had access to our drop bags here, so I changed into fresh clothes and filled a bottle with chocolate oat milk and another with coconut water.
Heading out of Reading I felt awful. Couldn’t get moving at all so I walked along the river out to Green Park, used the facilities at KFC and headed out towards Shinfield. Eventually I warmed up and got moving again, settling into a run walk routine to give different muscle groups a rest.
I’d kept an eve on the tracker as I left Reading in the top 5 and I knew there was someone not too far ahead of me so if I could just keep moving then I might catch them. This was probably far too early to be getting competitive but I started to feel strong and run harder and eventually caught up with the person ahead of me. We walked for a few minutes until he found a supported and stopped and I continued through woods and fields. At some point I tripped and did a pretty good superman impression, somehow remaining on my feet but in doing so I pulled something behind my left knee. I knew I’d done something but I could still move ok so continued on to eventually get to CP5 at Ewshot.
To my dismay this CP was a table and a chair on the pavement. No hot food and definitely nowhere to sleep. I’d been looking forward to this CP for some decent food and a good sleep. No chance.
I’d have to press on to the next CP. It was about 17 miles, the shortest stint between CPs and I had no choice but to keep moving. As the night wore on I got so sleepy I was stumbling along roads and paths in a manner that would have had mothers ushering their children away – thankfully there was no one to see the state I was in! I tried everything to keep awake, micro naps help to “reset” things for a few minutes but I was really struggling. At one point I had a 5 min nap and started heading the wrong way along the path. After that I left myself a sign before I napped. Once I made a little twig arrow, another time I took my pack off and placed that the direction I needed to go.
I really needed a good hour or so to give my head a chance to recover a little but I was desperate to reach the CP so kept the naps short. When I finally arrived I only had a 15 min nap and was keen to eat and get moving. This was clearly a mistake. I had wanted to see what would happen if I went through two nights without proper sleep and this was my plan but I had been really struggling.
I had hoped that dawn would bring some fresh energy for me and I wouldn’t feel so sleepy but as I ascended the Devil’s Punchbowl it was clear I wasn’t going too well. Better than in the night for sure but I kept finding excuses to stop. Jacket on, waterproof socks on, jacket off, jacket on again… In hindsight these were the right calls as it kept me mostly dry and helped my feet stay dry even though they were hot and the socks were a bit tight.
We followed the Shipwright’s way for a while and I started to need naps again, stopping by the side of the path for 5 mins at a time wasn’t really helping much but it was better than nothing. As the day progressed, I got more and more sleepy. The hallucinations were interesting, I kept seeing figures in the trees which would dissipate as I approached or brick structures like arched bridges that would turn out to be just shadows.
I stopped for a longer nap in some woods but just lay down by the path without setting an alarm. I don’t know how long I was asleep but it didn’t feel like a long time before someone was asking if I was ok. I tried to explain what we were doing and why having a nap in the damp leaf mould was a perfectly reasonable thing to be doing but I’m not sure I made a lot of sense and continued on my way.
I was in a really bad state, stumbling along and limping due to the knee I’d tweaked the day before which had tightened up and become very uncomfortable. I was getting very emotional thinking about my friend who died from cancer 9 years ago – I was raising money for Cancer Research UK which made this all the more personal. At one point I was walking along blubbing away having what I have heard described as a “power cry”. Must have been a pretty interesting sight but thankfully there was no one around at this point.
On the SDW closer to the visitor centre people kept asking if I was ok. I wasn’t, but I’d say I was just tired, and they’d offer an oat bar and I’d decline as I had plenty of food. This scenario repeated several times so I must have looked a right state! I knew I was moving really slowly, my watch was buzzing for every mile and I had slowed to over 30 minutes a mile.
Before this point I’d sat by the side of the road and messaged my dad to come and pick me up. I said I’d try to get to the next CP and meet him there. This decision was based on a couple of factors. Firstly I needed some proper sleep and going through a third night was going to be dangerous. I’d already been weaving into the road and across paths and I felt I would become I liability to myself and others. The final CP was an outdoor one so there was no chance of a good sleep here.
Additionally with my pace dropping off a cliff I knew I wouldn’t be generating enough body heat to stay warm through the night. When you are tired hypothermia becomes more likely and even with both of the jackets I was carrying I thought I’d be cold and I didn’t feel this was a risk I could take or a position I should be putting the race organisers in.
I didn’t quite make it to the CP, I was at the bottom of the hill and dad was waiting for me so I asked him to come down and pick me up from the SDW visitor centre. “Has anyone ever told you you’re mad?” was his cheery greeting!
In the car I couldn’t keep my eyes open and slept all the way home, had a shower and got into bed, slept all night and spent the next day napping to eventually get up and realise I needed to get some things in for dinner!
All in all I’m pleased with how the first 150 miles or so went and I’ve learned a valuable lesson for any races that require going through two nights – Offa’s Dyke I’m looking at you! After Reading I was able to push myself (maybe too hard) and ran rally well to gain a place. This is the first time I’ve felt able to race an ultra as opposed to just plod along to cover the miles. If the opportunity comes up again I’d approach the race in a very different way.
All told I covered 190 miles in in a bit under 59 hours. It would have definitely been worth it to stop for longer naps as I’d have recouped the time in moving faster over Saturday night and Sunday.

Great write up, thanks. So over the 59 hours you had a collection of micro naps, 15 mins in a checkpoint and an unknown duration trail nap in the leaf mould? How much would you aim for now given hindsight?

Been there with the power cry a couple of times, bloody tough, but cathartic.

I'm signed up for the Centurion 200 in December so reading your experience is giving me a lot of things to think about!

Chapeau!

I can't remember exactly how many naps I had on the trail, but I was setting a timer for 5 mins each time. Just trying to reset my head for a bit. Going through one night is ok but I think a longer sleep before the second night would help a lot. On the spine last year I had an hour before going through night two, which was still tough but nowhere near as bad as this time.

Also planning the sleep stops before properly. The info was there to tell me CP5 was outdoors, and if I'd planned my sleep I would have had a nap at CP4 as even though it was lunchtime, it still would have been beneficial. And then an hour or two at the next indoor CP would hopefully see me through to the end.

Also whilst it was good to be able to push and I was pleased to still be feeling strong after 150 miles I think that was too early to be racing for position given there was still 70 ish miles to go.

feeling pretty tired at this point which I think was to be expected after around 110 miles.

This bit made me smile - I love the understatement.

I'd be the same after about 10 miles. Great effort and achievement, inspiring stuff.

*It was about 17 miles, the shortest stint between CPs

Jebus. Great write up - can’t imagine the physical and mental combination-anguish that must have been going on.

Have you tried searching for URLs?

https://www.bbc.com/sport/64139029

Which message appears? Yours? Mine? All three now? Different results depending on which screen you're on? Enjoy.

https://www.bbc.com/sport/64139029

Anyone got a pair of Inov-8 Trailtalon 235 in size 47 doing nothing? Yeah, didn't think so, but I'm asking anyway.

Big screen for this one, I'll check out others on the channel too.

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I read this but forgot to reply, a great report, sounds like you learned lots from the experience for the future.

Size 45.

Not even kidding.

They are ~10 years old, iirc, but barely worn.

[Edit]
Sorry, scratch that - they are rock claws and 195, not 235.

Ahh, so close yet so far. Thanks anyway.

I'm getting confused by the dumb names.

I have the rock claws, which are 235.

(The old ones are the (iirc) talons, but the old version, which are super light.)

There is a lot of for space in them, so might work? You're welcome to try them.