Owner: Marathon Des Sables URL:mds2008.blogspot.com Join Date: Thu, 15 Mar 2007 11:51:10 -0500 Rating:0 Site Description: Marathon Des Sables 2008 training diary. MDS MDS2008. Ultramarathon Site statistics:Click here
LDWA Dovedale Dipper. 2007-08-05 14:19:00 Well, after the midweek update I did, I did improve a little, but still woke up this morning with a sore throat and definitely didn't feel 100%. However, I judged I was well enough and I didn't want to miss the opportunity to do the event because of the weather. It was forecast a sunny day with temperatures 28C+, and it didn't disappoint.I loaded up my pack a little more than usual, virtually tipping the balance at 8kg. I thought, it's going to be hot, so let’s try and make this even more difficult for myself! I drove to Hartington, about a 50 minute drive and arrived about 9:30am. I was shocked to see how many cars were in the car park (read: farmer’s field). The walkers on the 26 mile route had left at 9am, and the walkers on the shorter route (I think it was 15 miles?) left at 9:30am. I went to the village hall to registered and was took back by the amount of runners. It was obviously a very popular event. There were loads of club runners, all in their T-shirts etc.
Update, and next weekends challenge 2007-08-12 16:22:00 Quick update this one as there's not a lot to tell you.I did a 6 mile trail route on Tuesday. On Wednesday I worked late and wandered downstairs about 7:30pm feeling hungry. I rustled myself up a bowl of pasta and ate in, only to remember I'd not gone for a run! So, that put an end to the run on Wednesday, quite by accident. Eating just before a run makes me (and I'm sure everyone else) feel awful.On Thursday I went out and did a little further than planned to make up. I did 9 miles. On Friday my usual gym session, then on Saturday I did 10 miles trail, including 1000ft of ascent. It was also a hot day about 26/27C. I made a point of running always in direct sun when possible. I would deliberately move out of the way of the shade! I'm trying to get used to suffering in the sunshine, since shade will be in short supply in the desert!Today I had planned to do a 15 mile route, but first I took my Son to Cariba Creek, the water park at Alton Towers theme park. We stayed for Read more:Update
, weekends
Rhayader Mountain Trail 2007-08-18 15:49:00 At the moment I'm too tired and I'm too disturbed to talk about the 30 miles of utter vile misery I have experienced today in Wales.When I regain the will, I'll post the story. I'll try and find out if all the people who went missing over the mountain moors in terrible weather and terrain were found. When I left I think the next call was Mountain
rescue I imagine, for some not heard of for over 5 hours.I'm sitting at home now because I had my GPS (imagine mile after mile of desolate bog, moor and marsh with no visible paths in low cloud and all-day rain). Only 7 people including me out of almost 100 were back after over 9 hours (6 were 43 milers, I was the first and only 29 miler). The others who finished were very experienced and had 'reccied' the course in advance. I hope everyone else makes it back safe. Read more:Trail
Rhayader thoughts, and the next 3 months challenges 2007-08-21 05:34:00 Now I've had time to think about Sunday's Rhayader Mountain Trail (story below) these are my thoughts
.The Good:The organisation was good, no problems at all. Food laid on at the start was welcome and excellent. The people at the checkpoints were superb. They brightened up an otherwise dreary day. The checkpoints were well stocked with food and all of it welcome!I made it around the course despite problems. It crosses your mind to just quit sometimes, but you don't. So, it was character building, and should help when it comes to difficult times on the MDS. My feet stayed in one piece, a couple of places would probably have bistered if the distance was longer. This was all down to wet feet all day. GPS is wonderful.Although I moan about walking so much in this event in some ways this is beneficial. It is the waking on the MDS that destroys feet. Runners are not used to walking, and it causes rubbing and blisters in different places. I've always know I should become a hardened walker,
LDWA Rhayader Mountain Trail. 2007-08-19 13:24:00 It's the day after and I'm recovered physically and mentally to tell you about my miserable day in the Welsh Mountain
s.Some of the misery is my fault, some is mother natures fault, and some fault lies with the organiser too for terrible terrain choice.I got up at 5:30am. I was going to only pack 7kg, but guilt got the better of me and by the time I packed up the list of required equipment as well as a couple of bottles of mineral water for ballast, I tipped the scales at 8kg. I ate some porridge and set off for Mid Wales. It was a 100 mile journey, but only about 5 miles of that was dual-carriageway, so the going was slow. It took me just over 2 hours to get there. So I arrived about 8:15am, plenty of time before the 9am start. There were around 100 starters I believe. Not many doing the 18 or 29 mile course, with most doing 43 miles, part of the Montrail Ultra Championship. I had considered the 43, but with a 40 mile event coming up in 2 weeks, plus the slight concern of a 12 hour c Read more:Trail
Up to The Cloud and back. 2007-08-27 13:56:00 It's been an enjoyable, and (mostly) restful week. This was a 'week 4' in my training cycle, which means a recovery week. All my training times drop, giving my body time to recovery from the steady build of the last 3 weeks.I took my usual day off from training on Monday. On Tuesday and Friday I did gym sessions, including resistance and core stability work.On Wednesday I did a 7 mile interval session on a trail. This week I did 2 mins at pace, then 3 mins recovery, but I'll be switching that to 3 mins pace and 2 mins recovery permanently from now on. The route did include some climbing which isn't normally a part of true interval training, but since I don't have a 400M track on my doorstep it's the best I can manage.On Thursday I did an hour long trail run, at a nice slow and steady pace. I set out to enjoy this one and not mind about the clock, deliberately going slow and steady down the hills etc to keep my time under 10 minute miles. It ended up being about 9:45. Sometimes i Read more:Cloud
Training Plan September 2007 2007-08-29 17:17:00 Above is my training plan for the next four weeks. There is approx a 5-10% increase in all training times from the previous month. I have 3 challenge events during this time; a particularly busy two weeks ahead. I am viewing the 40 mile Coventry way event as the 'long day' at the MDS. This in mind I will only carry 5kg in my pack because by day 4 on the MDS that is approximately what my pack will weigh. I don't think there is any point carrying 8kg for 40 miles. It's unnecessary and will just increase the risk of injury. Plus the fact that just 6 days later I am doing another 22 mile hill event, where I do intend to carry full weight.I've not covered 40 miles in one day before, so this is new territory for me. However, the 30 miles in Wales two weeks ago involved a considerable amount of ascent (6500ft), whereas this event has less than 2000ft. I'm thinking that the trade off in ascent will be balanced by the increased mileage and I should hopefully find the event tiring, but str Read more:Training
, September
, Training Plan
Ploughing on, with a slight limp 2007-09-24 07:54:00 I knew things had been going far too well recently. My foot issue, which has almost gone incidentally, was my first injury worry since April. Well, things didn't go well yesterday.I got back from holiday on Tuesday night and didn't run again until Sunday. Despite an almost overpowering urge to take part in the 'In Pendles Shadow' event that I was going to do on Saturday, I resisted. A 20 mile fell run may just have upset my foot whilst it is still healing. I hate missing training runs, let alone events, but it was for the best.On Sunday I drove up to my parent’s house, and ran from there whilst my parents looked after my son. I didn't plan any route, but had a rough idea of where I would run in my head. I guessed it would be around 15 miles. There was plenty of undulation, but no more than 1200ft of ascent in total. I packed a 6kg pack but only took water, and almost as an afterthought grabbed a 100g pack of salted cashew nuts on the way out. I had only eaten three round of brea
Ibiza: climate training 2007-09-19 12:02:00 Ok, it's not the Sahara, it's not 40C, and it’s the clubbing capital of the world not the hiking capital. However, since I had been invited along with some friends for a long weekend, it would certainly do.My foot problem put pay to my plans for some serious training. When it happened I almost cancelled the holiday. However, it was well enough by the weekend and everyone was relying on me to drive whilst on the Island. At the last minute I decided to pack my trail shoes and my rucksack, just in case it felt any better.We arrived on Friday night and had a nice meal as Kasbah then bed. Saturday was warm (29c) but cloudy. We had a nice meal at Savannah at lunch, then a spectacular meal at Bambudha Grove, and another early night to bed. My foot still wasn't good enough to risk on Sunday morning. We had lunch at Ses Eufabies in Cala Tarida. We went to Space on Sunday afternoon, but left at 10:30pm and headed back to the hotel.On Monday we went to Cala Vedella and ate another f
Good News 2007-09-11 12:16:00 The doctor in A&E thought it might be a fracture. To be honest, given the pain, I was inclined to believe him. My uncle (Chiropractor) thought otherwise, and was right!He x-rayed me again (a bigger x-ray) and went over the film with a magnifying glass to see if there was ant suggestion of a hairline fracture; none whatsoever.As soon as he was happy he set to work on my foot. I did have a metatarsal head problem as he suspected, and he snapped it back into place. The x-ray did show up a blurry area on the ankle joint with my 4th metatarsal. The joint was also locked (I had restricted movement in my ankle). He mobilized the ankle again, and said the blurry area was inflamed. There was also some kind of wound on my foot which just looked like a scratch, but was lumpy underneath. This was also inflammation, maybe from something puncturing the foot and infecting it. My uncle basically rubbed on this area very hard, as well as doing the same and mobilizing the rest of the foot. He Read more:Good News
Hills & Dales and Accident & Emergency 2007-09-09 13:41:00 I've had a good weeks training, at least until yesterday (more of that later).On Tuesday and Friday I did core stability and strength work in the gym as usual. On Wednesday I did a tough session of almost 6.5 miles. What made it tough was that I combined intervals and hill rep intervals into the same session. I ran the first mile, and then stopped for a full stretching routine as usual. Then I ran the remainder of the session at 3 mins pace, 2 mins jog. However, about 2.5 miles into the route I stopped at the base of a hill in Apedale country park and did 4 reps. The hill takes abour 1 minute and 45 seconds to climb at pace. You can see the heart rate and pace profile below. Following the hill reps I made my way back doing the standard interval pattern of 3/2.On Thursday I did an 8 mile endurance session. I typically run these trail routes around 9 minute mile pace, so it's fairly easy, but given the terrain and hills usually involved can still be demanding.After Thursday session I Read more:Hills
, Emergency
A (mostly) Coventry Way Challenge 2007-09-03 15:30:00 Apart from Saturday and a family commitment I had a full weeks training. I did gym sessions on Tuesday and Friday. A 6.5 mile intervals session (3 mins fast / 2 mins slow repeated) on Tuesday. On Wednesday I did 8.5 miles steady (9 min miles). All trail routes of course.I packed a 5kg rucksack on Saturday night and set off for Coventry at 6:15am on Sunday. Despite motorway closures and problems I managed to arrive at 7:30, registered and was on my way for 7:40am. You were allowed to start anytime after 6am. The route map is above, along with the elevation (very little, only 2000ft for the whole distance), and my speed profile there at the bottom.I set off at around a 5mph pace. The course was fairly flat, with no serious hills to speak of whatsoever; gentle inclines mostly. I carried the route description which was the best I have ever seen. There were 18 x 25k scale maps in the 37 page booklet, complete with a detailed route description. I had used the maps to carefully transcribe the Read more:Challenge
Failed to finish 2007-10-07 10:26:00 The week started well. I visited my Uncle, the chiropractor, for some treatment on Tuesday night. He sorted out my back, and also managed to further sort out my right foot which was still troubling me since the injury a few weeks ago. Additionally, he freed my ankle joint further. For the first time in as long as I can remember my foot and ankle felt good afterwards.On Wednesday I did a 9 mile endurance-pace trail route, using my head torch for the first time this year. The nights are drawing in, so a head torch is essential for the routes that I am running on.On Thursday I did an 8 mile interval session, also incorporating hill intervals. This was a tough session, but one you finish, knowing that it will do you good in the long run. I didn't finish until 8pm, so once again I had to use my head torch. There are a few sections in woodland where it really would be too dark to run without one. Footing is treacherous as the best of times on these routes, but in darkness even more so.I did
Retirement DNF 2007-10-06 09:33:00 Just back from the fell running event. Had to retire at 10 miles:I'll post up about it tomorrow.
My New Website and Fundraiser launched 2007-10-01 19:19:00 My usual weekly update is one post below, as this is an additional special one this week. Firstly I've opened the comments, so you can post here too. I will set it to anyone can post, but I will set it so I can check them before they get posted live, otherwise the pages get flooded with adverts for all sorts!This week marks a countdown to the MDS; less than 6 months to go. I've come a long way in 18 months and the time is right to get my fundraiser going.I have launched a new website this week, designed to raise funds for my chosen charity Blackfriars Special School in Newcastle-under-Lyme. It's a school for 200 physically and mentally disabled children. My mother has devoted the last 30 years of her life as a welfare assistant there, inspired to enriching the lives of these children. So, it's a charity close to my own heart as well as a truly deserving cause. I am launching the fund raising effort now because I have a big target to hit, and the next few months will pass by in th Read more:Fundraiser
Light mileage, good performance 2007-10-01 18:58:00 Due to a family commitment this week my training was severely impacted. I only managed to train on Tuesday, Friday and Sunday. I ran a 10k trail on Tuesday, as an interval session. Intervals are always tough, but I do believe they really help fitness and pace.On Friday I did my usual gym session.On Sunday I planned a 16 mile route from my own house to my parents house. I ate a little more for breakfast this time but I forgot to buy porridge so it was still light on calories. I packed a 5kg rucksack, including 800ml of electrolyte. The session went really well. I ran a 5.3mph average for the first 5 miles, then increased my pace to bring the average up to 5.5mph over 10 miles. I knew the last 6 would be the toughest. The route had 1300ft of ascent and almost 1500ft of descent, however from 11 to 14 miles is all uphill, before a 2 mile gradual descent, but a fairly challenging climb in the last mile. Last week I hit the wall around 11 miles, just simply out of calories. This ti
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Gym Bunny & current months training plan. 2007-10-14 15:44:00 I forgot to post this months Schedule a couple of weeks ago. It's above. Obviously my little injury niggles have meant that it has not been followed to the letter!After last weekends inversion sprain of my right ankle I knew there would be no running this week. I was hobbling around Saturday, Sunday and Monday. I used good old RICE method.Rest - certainly didn't do any exercise and tried to stay off my feetIce - Several icepacks a day until TuesdayCompression - I wore a compression sock until TuesdayElevation - I sat with my foot raised whenever possible.I also took ibuprofen until Monday too. Seemed to do the trick because I was back to walking 'almost' normally by Tuesday. Thank you for the suggestions in the comments last week about using the elliptical cross trainer at the gym. By Wednesday I was walking normally, with just a twinge of pain now and again. I went to the gym and did an hour endurance pace on the cross trainer, on random setting on Wednesday. My ankle di Read more:Bunny
John Knox Challenge event 2007-10-21 14:07:00 The week started with my right ankle feeling pretty good, but instead of doing Tuesday’s V02 max run on the road I did it on the treadmill at the gym; the logic being it’s flat, level and has better shock absorption. Still, I didn’t go crazy with it and did just 3 miles at an average of just less than 8 minute miles. I walked the first .5k warm up, so I did have to pick the pace up to pull the average back to 8mm though. I may well stick to doing this session on the treadmill on Tuesdays, because I am at the gym doing a strength and stability session anyway, so it would save me doing a road/trail run before or afterwards. I completed the run, and then concentrated on a lot of ankle work in the gym stability session.On Wednesday I did a 9 mile endurance pace trail route around Apedale. I did have one scary moment when I stepped down off a stile only to invert the problem ankle. I clutched it for a few seconds fearing the worst, but this time I got away with it. I made extra effort Read more:Challenge
, event
October - November Training Plan 2007-10-24 09:56:00 This is my next 4 weeks training plan. Just one major event; The Six Dales Circuit, in a couple of weeks time. I have also added in a rough weekly mileage figure onto the bottom of the plan. I should be averaging 70 - 80 miles for a couple of peak weeks in January/February before tapering for the big event in March.Note to self: 335 miles on this pair of trainers Read more:October
, November
, Training
Tour de Esporta 2007-10-28 17:44:00 It's not been a good week for adhering to the training plan. What I thought was a little foot niggle, is still a niggle. I am no nearer to establishing the cause, though tonight I'm wondering if it may be my Peroneal Tendon which is taught as compound bow string.I am getting pain on the outside (underneath and on top) of my mid-foot when I walk. Nothing when I stand, but as my foot flex's I get quite a lot of pain. I'm hobbling still, a week after the event. I'll explain more in a minute.I took Monday off training as usual, and went (limped into) to the gym on Tuesday. I did 30 minutes on the bike instead of 30 mins v02 max run. I did a hard hill session, ensuring I worked almost as hard as if I had run. I then did an hour stability and strength too. I saw my Friday gym-trainer Clive in the gym and he suggest it could me my strap ligament (I think that's what he said). He suggested I book in to see a sports injury/massage therapist which I did the next day. So, on Wedne
A lost week 2007-11-04 17:25:00 It's been a bad week. My ankle wasn't improving so I had two physio sessions; Tuesday and Wednesday. The pain I am getting is on a small ligament on the side of my foot, but I am also getting pain on my peroneal tendon and also pain on the inside of the ankle too (the physio said these pains were a result of the tendons working harder due to the failings of that ligament). The physio worked this ligament, and also treated my other ankle (the one I inverted a month ago) too. I had heat treatment, and some inferential (electric muscle twitch machine) on both feet/ankles.On Wednesday it felt a little better so I thought I'd try a run. Again it felt rough during the first mile, but eased off slightly. It niggled all the way around, but I did 5 miles. OK, I thought progress. I had another physio session on Thursday and had some ultrasound as well as the ligament manipulation. I found the ultrasound uncomfortable to the point of being painful on my right ankle, but completed the
Good advice taken 2007-11-11 17:03:00 Thanks you to everyone who has commented this week. It's been a unanimous 'stop running' from everyone. I know you are all right.Well, you'll be pleased to hear I didn't run a step this week. I can't tell you how hard it has been not to run. You convince yourself that if you miss a session your fitness will suffer!I was working away from home on Monday night, and on my way back home on Tuesday I called in at my uncles for some treatment. I was almost pleased to tell him that my foot was hurting whilst walking, and I wasn't imagining it all. His sports massage therapist loosened my back on the left side, and also that muscle beginning with P in your bum too. Had a mental block, can't think of the name. I keep thinking Peroneal, but it's not that in this case. It sounds a bit like it though! Anyway all of that was tight and could have been contributing.When my uncle came in to see me he decided it was definitely the foot that was the issue. To some extent this was a r
Next 4 weeks plan, midweek update 2007-11-21 16:10:00 My next 4 weeks training plan is shown above. The last months injuries decimated my running training from last month, but I was able to cross train in equal amounts, so I don't feel as though I have lost fitness. My ankle sprain on Saturday kept me off running until tonight, Wednesday. I completed a 9 mile run, in darkness, with no problems. I taped my ankle to protect it, as I knew the first 2 miles were on terribly rough ground. After that I removed the tape, as 70% of the remaining route was on good paths or road. Both feet and ankles felt good throughout the run, so I'm hoping normal service really is resumed this week. This weekend I have a tough test; two back to back 20 milers on Saturday and Sunday. I will probably not do the night run I mentioned in the last post, and just run locally in the day. A night run is asking for trouble with my recent luck with feet and ankles!This month also sees my primary milestone for 2007; The Round Rotherham 50. It is a 50 mile route
Normal service is resu...*!snap!* 2007-11-18 09:02:00 After 10 days off running completely I stood on the treadmill at the gym on Tuesday a little nervously. I did a 5 minute fast walk, just to warm up the muscles a little, then turned up the speed to 12k's and did 30 minutes with no problems; no foot pain at all. Good news. I did further hour in the gym strength and core stability too.On Wednesday I planned a 5.5 mile trail route. Now all of my running after work is in darkness of course. I dressed up warm in running tights, a Helly Hansen top and a windproof top too. I also ran with my head torch as well as some high visibility strips. I set out over the fields, wary of my footing of course. The weather has gone much colder in the last couple of weeks and despite the clear evening it was foggy everywhere! I'm sure everyone has driven in fog? Well you know what happens if you turn on your main headlight beam? It just lights up the fog and you see less. Well that's the problem I was having. There was no fog at all, but my Read more:Normal
Back2back 20 2007-11-25 16:08:00 This week has gone well. My ankle is better, thanks for the well wishes. As I mentioned in my midweek update I went to the gym on Tuesday and did 1/2 hour on the bike in stead of running, after the ankle sprain last Saturday. On Wednesday evening I did 9 miles no problem too, as mentioned. On Thursday I did a 7.5 mile interval / hill interval trail session. I always do a 10 minute warm up followed by 3 mins fast, then 2 slow; and repeat. Half way through the session I did 4 repetitions of a hill that takes around 2 minutes to climb. This is always a tough session, intervals always are, but hills mixed in just makes it even more tiring. Add darkness and cold into the mix and these are not sessions to enjoy, more to endure. Friday’s strength and stability session went well, as always On Saturday and Sunday I had my back2back 20 penned it; 20 miles each day. This was to be a (not so gentle) reminder of what multi-day effort was like. I planned my first route on Friday evening. The route
You do remember you're running 50 mile event next week? 2007-12-02 15:01:00 An overall success this week, but with a wake up call on Saturday.On Tuesday I did a 30 minute session on the treadmill, running
at an even 12.5kph. For some reason I find it really hard to run on a treadmill. It's the boredom aspect and the fact that you have to manually intervene in order to change your pace. I don't like that; I like being able to slow up for a few seconds and then run faster sometimes. So, the pace always feels harder than it should. After the run I did an hour in the gym as usual; a strengthening and stability session. I do a mixture of upper and lower body strengthening each time.On Wednesday I did a 10 mile trail run, ending in pitch darkness as is the norm now. My head torch is my best friend these days, but the light that it projects is very flat and you get no sense of depth, leading to the odd stumble or misjudged foot-fall. Where possible I will always turn it off, if the moonlight, or light pollution lights my way sufficiently. I always run my W Read more:event
Track me Live Saturday 1st December 10:30 - 13:30 GMT 2007-11-29 10:24:00 Below is a google Map that produces a live feed of my location (you can click on my icon for a time/date/current speed readout). It's a GPS connected up to my mobile phone that sends updates to a server once a minute. I currently testing it, and it workswell. When I turn it off, it stores my last location which you see until I turn it back on and start moving. You will have to refresh the page to see the update. I may make it refresh the little map every minute to save you reloading/pressing F5, but have not got around to doing it yet.map loading...I'm very impressed with it. I plan to take it to Tenerife (if my GPRS access on my mobile works there) just before Christmas and use it to allow everyone to track me. I am doing a 3 day camping expedition on my own. Some of the routes I am planning on doing don't appear on any maps, and some of the terrain is very dangerous. One step the wrong way and it's a 1000ft (at least!) down off a cliff (I'm not joking either!), along so Read more:Track
, Saturday
, December
Tenerife training preview 2007-12-10 16:39:00 I'm still getting over the aches from Saturdays Round Rotherham event, but this Sunday I fly to Tenerife for a weeks solo training. I arrive on Sunday night, and will spend Monday making final preparations and collecting essential items such as solid fuel cooking tablets for the trip (banned from planes of course).I then plan to do a 3 day, 2 night camping expedition from Adeje near the coast, at 200M above sea level, eventually up to the Volcano, Mount Teide at 3714 (the highest mountain in Spain), and then make the return trip. I have applied for, and received a 'summit permit', allowing me to go to the very peak of the volcano. Such permits are tightly controlled, limited to a certain amount per day and you must show your passport as well as the pass. Most make the initial 3550M of the ascent (the last 160M is on foot) by the cable car of course.I have heavily researched as much of the route as I can, but there are a lot of unknown factors. The temperature on the coast will be pr
The Round Rotherham 2007-12-09 16:23:00 Subtitle: Saved by the Godfather.If you read my previous blog post you'll know that I decided to turn this event into a full dress rehearsal for the MDS long day. In the end, by the time I had added walking poles (which I didn't use at all), my PDA's, phone (these are not going to the MDS of course) and a few other bits and pieces, the pack was just short of 7kg. I drove to Sheffield on Friday night and stayed at my uncle's house. I got up at 5:30am and ate my MDS breakfast, which was not far off 1000Kcal. I drove to Wath upon Dearne and registered ready for the 7am start. There were a lot of runners there, and the walkers had set off an hour earlier. I won't know the actual number of starters sure until they post the full results, but they had around 280 people registered and 15 dropped out in advance. It's probably reasonably safe to assume somewhere in the region of 250 started I guess. I said hello to a couple of friends from La Trans Aq in June; Anne and Vaughan. Both superb
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