To a Falls and an Unexpected Hill

Last week I headed out to the village of Abergwyngregyn for a trail run up to Aber Falls. My legs felt very stiff as I made the initial climb along the well worn path up to the falls. It was a bit of a struggle which was well rewarded by the sight of the plummeting white water of the falls. This sight brought back memories of childhood, when I was dragged along by over enthusiastic parents to these sorts of touristic areas. It is strange that twenty years later, I willingly throw myself along these pathways completely aware of the beauty around me.

I stopped at the falls to eat some Jelly Babies and have a sip or two of water. I also took the time to study my map and decide where I wanted to go. I had planned to run back, northwards then onto the North Wales Path. However, the looming presence of Moel Wnion had other ideas. Its domed summit looked inviting in the distance and I knew that I was going up. I couldn’t see any path either on the hill or on the map so decided to aim for the top and start climbing. After 20 minutes of gruelling ascent I was beginning to regret my full on approach. The angle of ascent was getting ridiculous and the top seemed to get no closer. I was using the thick heather to pull myself up in never ending zigzags, stopping every so often to catch my breath. The hillside had looked so smooth and barren from afar, but now up close, I was knee deep in heather and loose stones. I was quick to tighten my loose shoelaces in fear of a shoe falling off and rolling down the hill. As soon as I reached what looked like the top there appeared in the distance, yet more up. Eventually, the cairn at summit came into view and I plodded the last few feet and placed my hand triumphantly on the cold stone. I then decided to have a little lie down.

After I got my breath back I sat up to appreciate the view. On the windswept hilltop I could see Bera Mawr and Bera Bach looming above the falls in the east. Any higher peaks were obscured by a thick carpet of grey cloud. On a clearer day one would have seen the tops of Foel Fras and Carnedd Llewelyn to the south and with Snowdon lurking still further in the distance. To the north, the sea and Anglesey looked almost impertinently flat compared with the violent ripples and tears of the surrounding landscape. It was a view worthy of a hard climb and I sat for a good twenty minutes looking into its distance until the sweat dried on my face and the chill returned to my bones.

Full of Jelly Babies and refreshed with gulps of water, I started the descent. Once again, I decided to ignore the paths and bomb down the hill on a bearing of my choosing. In thick heather this was a much better idea in my head than it turned out to be in reality. I tried to stay light footed with the purpose of keeping my momentum on the steep terrain but was often reduced to plodding for fear of leg breaking stones or hollows hidden in the undergrowth. Despite a headlong detour into a gorse bush the descent was quick and it wasn’t long until I met my intended route of the North Wales Path. From there it was straightforward. The path led west before meeting a small road which turned back eastward towards Abergwyngregyn and the sweet stillness of a car seat.

The nine miles over an unexpected hill were hard work but allowed for a beautiful adventure into yet a new place of the world. It is also another stepping stone on the long road towards become a mountain runner. I am still learning to read the slopes and terrain to make much better and sensible descents and ascents. This is not to mention the huge gain in fitness I need to gain to move over this type of ground. The skills I pick up on these low fells will serve me well when I venture further into the wilderness.

LLANDUDNO 10 MILE RACE 22/05/11

I came across the Llandudno 10 mile road race quite by accident. When I trawl the internet for races the distance it is from home is important. I don’t have the patience, time or money to travel for hours on end to a race. So, when a race turns up on ones doorstep it would seem churlish to refuse. The race promised to be a flat route which was something else that drew me in. I wanted a chance to test my fitness. The plan for the race was to be steady and comfortable for the first half then to push the last half. A negative split, as the elites say. I knew that I was looking at an 80 minute to 90 minute finish. Anything outside this would have been a surprise.

I had registered the day before so I had a little more time on the morning of the race. I arrived a couple of hours before the 12 o clock start and walked to the race start area and expo. The expo was in Venue Cymru which was a great place for all the stuff needed at the start of a race. All the facilities were top notch and there was plenty of room inside to shelter from the wind! After a warm up jog back to the car I got changed into race trim and noticed that I forgot my bloody inhaler. I don’t usually need it during a run but like to have it as a precaution, especially in the hayfever season. Luckily, I wasn’t feeling wheezy at all and would just have to hope for the best. It was too late to go back home and get it.

I jogged back to the start ready and excited. High winds were expected for the day and were already causing problems. The mile markers around the course had blown down which caused a blustery and miserable 25 minute delay to the start. This caused a slightly underwhelming start to the event and is excusable for a first time event. I’m sure the organisers will get it sorted for next year.

I didn’t even hear the starting gun but soon enough everyone was shambling forward. After the usual place jostling of the first half mile things got into a rhythm and the full affect of that wind was becoming apparent. I was checking my pace every minute as it was very difficult to judge in the wind. I was also making sure that I was behind the largest runner or pack of runners when heading into the wind. I was surprised that everyone was not doing this drafting. It makes sense to me that everyone should group together in these high winds and help each other out. But everyone seemed content to be strung out, struggling into the wind. The good thing was that the nature of the course meant that there was an equal amount of running with the wind. Despite this wind I was really getting into a good rhythm over the first three miles.

Mile 1 - 8:35 / mile 2 - 8:15 / mile 3 - 8:06

The course folded back on itself a number of times so it was possible to see the front runners whizz past. Man, those guys are quick. I am hugely jealous and respectful of their speed and clapped as they sped on by. Mile four presented the first challenge of the day. The slight incline required a bit of pushing to maintain my pace. It was over soon, back into the bliss of downhill. This coincided with the halfway point where I started to up the effort level.

Mile 4 - 8:21 / mile 5 - 8:16 / mile 6 - 8:07

I was pushing a bit harder over the next few miles but was certainly not going all out. I was on target pace and did not want to scupper a strong finish by being over enthusiastic mid race. The thing I noticed was that I was overtaking lots of people despite the wind. I was just lining people up and moving past them. Great feeling! I was dealing well with the wind and still felt good and strong. I only started to tire during the ninth mile which brought with it the final hill of the day.

Mile 7 - 8:21 / mile 8 - 8:32/ mile 9 - 8:24

The last mile was pure, exhausting agony. I made sure that I pushed with everything I had along the sun baked promenade. In between fighting the swirling wind and the urge to throw up, I pushed through to the line covering the last mile in 7:08 minutes. My finishing time was 01:21:49.

I am pleased with my performance. Not only was this the fastest I have ever run over 10 miles but it was also one of the most controlled races I have ever run. I was sustaining my target pace without ever in danger of ‘blowing up’. I worked hard but I was never thinking I was too tired to maintain a good and efficient running style. I was constantly concentrating on maintaining and improving efficiency and as consequence, the race flew by. The most important thing is that I enjoyed the race from start to finish. Okay, maybe that last half mile was uncomfortable but it was certainly nice to finish knowing that I’d thrown everything at it.

The Llandudno 10 mile race is a good event. Venue Cymru and the promenade are ideally suited to hosting such an event. The course was a bit boring but pleasant enough. My only gripe is that the route didn’t take us around the Great Orme. This would have provided a tough climb but the runner is rewarded by spectacular views out to sea. It seems silly not to include this just for the sake of a flat, fast course. Who cares about a PB when you get an amazing view in its stead?

It is nice to be back racing again.

Tal-y-Fan Summit

Lovely view from the top of Tal-y-Fan. Wind near took my face off though!

Rescued by a Small Mountain

It is in moments of weakness that I learn how to be strong.

Off the back of an all round dreadful week I achieved my longest fell run, a nine and a half mile route up and around Tal y Fan. The day started after 5 hours sleep and continued with a gloomy sense of tiredness. I eventually managed to switch my brain off to the tiredness and drove to the base of the looming "smallest mountain" in Snowdonia. It's actually not too far from my house to the parking spot but running that extra distance would be a little too much for me.

After a while I managed to get into some sort of rhythm on the upward slog. I know that the ascents are my achilles heel at the moment and the lack of proficiency in this area has prevented me from signing up for an actual race. My problem is a combination of too little fitness and too much weight. I need to lose another stone (well, two if you count my gall stone) to reach a more efficient weight on the hills. I have too bigger build to get down to the sort of super skinny elite runner type but I would like to get below 11 stone. In combination with an increase in fitness the hills should get easier.

In the meantime I decided to experiment with my uphill technique. Varying stride length, cadence and lean angle on the different gradients was almost fun. Everything I've read on the subject says that leaning forward with a shorter stride length whilst maintaining stride cadence is the correct technique. Whilst I was aware of this, I wasn't aware of how pronounced these three variables needed to be. My level of fitness requires a very short stride length and my cadence needs to drop a little but working on the technique has helped.

In spite of these musings, I was reduced to walking on most of the more violent climbs. At the top I was surprised at the weather. The weather had been mild on lower ground but at the summit the wind whipped around the rocks and sucked the warmth from my muscles. I was extremely glad of the second top and gloves I had brought with me. This emphasises the need for caution regarding the weather on these longer mountain runs.

I struggled on the initial descent. I took a bad route through bogs and thigh deep heather. For about a quarter of a mile I was reduced to a walk in order to avoid breaking a leg on unseen rocks. Once I found the path again it was all plain sailing back down to the car.

This run has certainly taken a lot out of me. My legs feel like I've raced a half marathon. I might try a few shorter fell runs before trying this distance again. I'll try decreasing the mileage and increasing the ascents. That should take the sting out of my legs. However hard, this was a very enjoyable run and a highlight of my training so far this year.

Next Sunday is the Llandudno 10 mile race. This is my first race in a while and should be fun. The race is close to home and is a flat, fast course. It will be a good chance to see where my fitness is in terms of absolute pace. I am going to taper a bit this week but nothing too serious. I'll just take everyday as it comes; run how I feel.

A Difficult Week

It has not been a good week. It has been a struggle to get out of bed in the morning. It has been a struggle not to walk out of work, never to return. It has been even more of a struggle not to just sit down, crumpled to the floor, letting the world pass by behind closed eyes. The temptation of total resignation has been hard to ignore.

I say this only to emphasise the amount of emotional brute force required to cajole me into doing any running. The workouts that I managed were painful and unpleasant. It's weeks like this where I feel as unfit and unhealthy as when I first started running. The morale is at a particularly low point.

These are the conspiring factors in this bugger of a week. My gall stone ridden stomach is number one on the list. Most of the time it's like having an annoying stitch ALL THE TIME. The only change to this are the periods of intense pain triggered by the wrong sort of food or too much of it. This means that mealtimes are a sort of Russian Roulette where the loser gets an excruciatingly sore tum. Most of the time I manage it pretty well but sometimes, tasty snacks get the better of me and I suffer the consequences.

The other buggery things are my insomnia and the ever present summer killer: hayfever. Usually, these things rear their ugly heads separately but as fate would have it, they have ganged up on me this last week.

To conclude: it's been a bad week of running and general health. The bad guys have definitely won this round. But, if I can drag myself out of this quagmire of tiredness I'll be right as rain soon enough.

P.S. Sorry about the moan but it's important to capture the bad times. It'll make the good times seem much more... gooder.

Dark & Hills

Sometimes it's just difficult to get out the door.

Yesterday, I woke up tired and by lunch time had decided that I wasn't going to go running. Content with my decision, I settled down for an afternoon of relaxation. After dinner, the guilt started to set in but I was held up by the fact that I had just eaten a big dinner. So, it was dark by the time I got out the door, 14 hours after I thought I was too tired. I need to start ignoring how I feel. All tiredness is relative.

Anyway, this was my first night run in a while and it was hauntingly beautiful. There was something hypnotic about following the circle of light made by my headlamp. I was soon in deep thought with a calm clarity which so often evades me from day to day.

My legs felt great and it was one of those rare occasions where I could have run and run all night. As I moved further away from home, the lights from all the villages down the valley looked small and lonely. I kept on imagining monsters in the dark but it was just sheep and cats on the end of shining eyes. At least I think it was. The only sign of human life was a man carrying a cat down the road in the dark. Seemed oddly suspicious. Cat burglar, maybe.

Today was going to be a tougher sort of run. I realised this as I stepped outside and a wave of heat knocked me for six. This was my first fell run in a while and the initial climb up Conwy Mountain was hard. As always, the view from the top was amazing and I had a great time on the descent. I love blasting down past the walkers at speeds I would never be able to sustain on the flat. My legs were feeling good and strong but I was suffering in the heat. Luckily, I had plenty of water with me.

I am still struggling with fitness on the ascents. Only one way to get better: keep running/walking/crawling uphill. I'll get to the top in the end. From the tiredness and lethargy of yesterday morning, this has been a wonderful weekend of running.

Interval Away

Yesterday I did my first proper interval session in absolutely ages. Usually, my quicker runs are just short tempo runs so it was nice to do some faster pace work. It was very hot but I pushed as hard as I could for quarter mile intervals over a three mile distance. I have forgoten how hard intervals are. Must do more.

Unfortunately, my right calf was left feeling a bit sore with a slightly strained muscle. It's nothing too serious but it is a warning to warm up and cool down properly with these faster session. I had to miss my easy session today because of problems at work which is annoying because I really wanted to gently stretch out the sore leg.

The nice weather continues though. Which is nice.