Saturday, 5 November 2016

Exmoor Ultra 50Km - The Perfect Race



Make the reason on why you push yourself so powerful it's impossible to fail.





To me it was the prefect race - it wasn`t the fastest I covered 50Km or even was it the furthest I`ve ran or the best performance but I would not have wanted to be anywhere in the World than where I was running. I really do think I would have come back from anywhere to run, likewise I think I would have run even it`s was a 100 miler it was that perfect.

What made it so perfect that it was on the same day as my Dad`s passing - a date you never forget. The start / finish point would be yards away from where I, despite the years gone by, feel closest to him.

I had been planning to go and run Snowdonia Marathon - voted the best British Marathon twice - the day before but when I saw this event I entered straight away. Luckily my training was going well. The Red Bull Steeple Chase Challenge ( a mad but must do race) also in Exmoor went really well despite the difficultness, my 5Km are sub 22 mins, 10Kms were around the 44 mins mark, 11 mile tempo runs are just inside 90 mins & been enjoyed my Friday long hills sessions at Caesars Camp. Not quite pre-Comrades fitness & endurance speed but blooming close. I did want to give Snowdonia a go (has 2,750 ft. of elevation) as it would have been my last big target race of the year.

I travelled down early on Friday afternoon - after a very stressful & horrid week at work - thankfully there are not too many of those in all my time I`ve worked there. I arrived at my friends parent`s cottage just after 4.30pm & chilled for the evening. Just for fun I watched `The Race` - Story about Jesse Owens (I was saving the `The Barkley Marathon` documentary for Saturday night !!). I had toyed with going to Minehead parkrun in the morning but settled for a trip to Barnstaple in the end. If I return I will remember about the bridge closure and that way ensure my warm up run would be cut in half & at a slow pace. Really nice parkrun & followed the 22 min pacer around for most of the course. Afterwards I recced a bit of a bike course I know but did decide that a hilly 24 mile ride the day before would just be a bit too crazy...always nice time though :-)

So the day itself - and no over sleeping this time - I was up in plenty of time to make the 7am briefing. A small field of runners for the Ultra, maybe 35 of us included Big Peter which was just great to catch up before the off at 7.30am. The two mile or so of the course following the river was on the same route as a run I`ve been doing whenever I`ve been down there (coincidence??) then it was across the moors following my a path but a series of flags.

The last time I saw Peter he was in the front group of three powering up the 1st major hill looking in good form. We had spaced out quite a bit - I think I was around 10th. I was moving rather well. It stayed that way till about the 10th mile (1hr 40ish) where I wasn`t confident of the route direction (better to be safe then sorry & do bonus miles so early on) so I waited around till a group of about 6 came past. We set off and still no signage so I hung back again. The next two runners had the course downloaded on their watches (Note to self - good idea for next time) and confirmed it was the right way. Lucky the next section was a lovely down hill section so I set off in chase mode to catch the 6 or so runners I let though...











At 15.5 Mile or so this amazing steep track that zigzagged up towards & across Countisbury Hill, then we followed the amazing South Coastal Path. When we hit the top there we had a few half-marathons runners going past - I was a bit cheeky and overtook a few going down hill.

Through the 20 mile mark in around 3hrs 50mins and feeling good - I hadn`t eaten much - maybe 2 gels & a couple of jelly babies but I had some food in my vest kit if I needed some. The next section reminded my so much of the Red Bull Steeple Challenge - it was that stunning. When I ran that Challenge race I hadn`t seen this Exmoor race which was another bizarre twist of fate.



My initial pace of around 10 mins per mile had slowed to 12 / 13 min per mile and I went through the marathon mark in around 5hrs 20mins. Lucky we were on our own now. Every now and again I passed a runner or saw one just ahead as the course twisted & turned. I still felt good despite being tired and despite being `alone` I had not needed the ipod.

The last section as I called it was tough as I knew we had to be heading up towards County Gate then sharply down towards Oare. This last 6.3 miles took my 1hr 40 mins and my legs and big toes were totally mashed but I didn`t care.




Ok I had missed by 6 hr & top ten finish I had wished for at the start but that was ok - I had finished one of if not then most challenging races I had done.

Great to see Peter at the end & with a top three finish.

Words cannot really express how I am so grateful that I saw this race & that could run 50Km....

That was for you Dad.



Next up its the Silly Season....no not that but Cross Country Season & the Cyprus Challenge.































Wednesday, 10 August 2016

New Adventures….




So has it really been ten weeks plus since that memorable day in Durban !!!

Well it has – so I guess a quick catch up is needed…


June – basic stats.

Run = A total of 44 Miles were run – 20 of those were at Endure 24 weekend & 4 x parkruns.
Bike = 164 Miles.
Swim = 1.2 Miles.

So a real easy month – which is something I learnt from my mistakes last year.


July – Stats

Miles = 135 Miles (Yearly Total = 1,000 Miles)
Longest Run = 26.2 Miles (South Downs Midnight Marathon)
Races = 5 (Elstead `Marathon, Runnymede Relay, New Forest Ten, Yateley 10Km & South Downs Midnight Marathon),
parkruns = 5 off


Bikram Yoga Sessions = 2 off

Sports Massage = 2 off
Bikes Miles = 100 Miles (Inc. Farnham Charity Ride – 50M)
Swim Sessions = 5.1 Miles (Inc. Friday Night - Half Moon Swim


Also attended a Sight Loss Awareness & Guide Running course – yeap I`m a Guide Runner.  

So getting back into it nicely.


What`s new on the horizon – basically some fun events. I have a mile race, `Race The Train`, Pilgrims Marathon, Redbull Steeplechase, Snowdonia Marathon & Cyprus Challenge all planned in before the end of the year.

Also, and before it gets colder a couple of Sprint & one Standard Triathlons.

This really ties up with the main plan - that is to complete a Half Ironman next year -
Ironman 70.3 UK Exmoor (June 2017) to be more precise then complete a full distance triathlon in the following year.


There is a special, personal reason why it has to be Exmoor and with that in mind I recently went down there to see another triathlon event being held at Wimbleball Lake –
Xman Events - Wimbleball – a truly extreme event. I was so impressed with anyone who got into the water that day, regardless if they crossed the finish line later on or not.  The bike course is just horrific – 109 Miles with 3,462 mtrs elevation !!!!







Am I good enough ?? That question I often ask myself when I step out of `that comfort zone` – well I don`t know is the honest answer but if you never ask then you will never know.  

“Having the courage to try is the most important accomplishment of all”



PS This doesn`t mean I`m giving up the cross countries or the ultras – it just means I`m going to have more fun.

Monday, 13 June 2016

Comrades – Alarm bells going off everywhere…….well not quite everywhere !!!



What can I say about `The Comrades Marathon` that hasn`t been said already ??      

It is truly an iconic event which is a must for all endurance runners. It is, for me such a brutal race – 55 miles or so of relentless asphalt with enough camber in the roads to match the elevation gains and all to be completed in less than 12 hours with 5 cut-off`s along the way. Sure the route is supported well but it`s down to you and you alone make that huge personal journey from the start and make it through the finish line in time.

I feel truly privileged & proud to have run Comrades in both directions and in back to back years & to finish within both the new & old cut-offs.

So to recap slightly.

After last year`s race I felt very fortunate to have completed within the 12 hour cut off. I was caught out by the hills in the first 40Kms & going into the race tired. Even before I finished I knew I could do better & I knew I would be back.  So before I put together my training plan I spent some time looking at my past training. This time going for more an even balanced mileage build up & constant hill work in January, February, March & April & more cross training plus to keep the motivation up I would do `30 mins min` a day for Jan & April – any exercise for 30 mins a day. My main training plan was a diluted 24 week 50  mile a week 100M plan from the fantastic `Relentless Forward Progress` by Bryon Powell.

My training had gone well, no real niggles – it is hard to try in a 24 week plan to `simmer` at the right moments & `not boil` over but a hot 55 mile hilly race in South Africa tends to keep you focused.

My brain was full of powerful mantras.

It`s possible

And my personal favourite from wonderful `The Pursuit of Happyness`


Despite the deliberate changes in my plan the Pre-Comrades mileage between the two years was less than 5 miles (819 / 815). My `Pen qualifier` time difference was only 25 seconds. I`d even worked my speed – getting my midweek `4 mile speed` loop down to 00:28:52 a time not seen since 2013.

I have to say I felt good going to South Africa.

I booked the same flights as last year – Wednesday & back on Tuesday from / to Heathrow - Joburg – Durban but didn`t leave it till March to book them. We landed at Joburg and I must admit we did have to get a wiggle on to catch the connecting flight to Durban – maybe bit more of a 1hr 55 min turnaround was needed. The plane to Durban was packed full of Comrades runners inc. Jonas Buud who came in 2nd a couple of years back & is the current 100Km World Champion.

We landed in Durban and got the group bus from the airport to Durban – costing R80, it was nice to catch up with some familiar faces on the bus. I was staying at the Blue Waters Hotel along the main beach road in Durban so ideal for the Up & Down run plus you don`t want too much of a warm up for the North Beach parkrun. I got dropped off & checked in and after a quick shower & change I went straight to the expo - remembering the tag chip from my shoe. I got my race pack & made my way inside the expo. This is the only place where you can buy Comrades branded merchandise – I had planned to bring a lot back. Also on the wanted list was `pace bands` - I wanted 3 timed bands and despite booking a hotel in PMB for the evening before the race I did also wanted to keep options open by buying a bus ticket leaving Durban early in the morning. After about a couple of hours I went back to the hotel. The evening plan`s was to attend the International meet & greet at the Hilton but I thought a quiet night would be best suited.   

On Friday I went on the `Comrades Marathon Bus` route. I was on Hideo`s bus. It was very informative & professional. We stopped first at Comrades Marathon House and then followed the route back from the start to Durban. One sight from last year that stuck in my mind was Ethembeni School – hugely inspirational & very moving.





Seeing as I wasn’t going to run with my phone/camera I planned to take loads of photos of the route
inc the `Wall Of Honour` - I had completely missed seeing this during the Up run last year.



It was a fascinating tour & well worth doing but maybe do the run first then go back and do the tour another year. 

In the evening I met up fellow `members` of Runner`s World Comrades forum for a really good meal & natter at Spiga – thanks justanothrrnr for organising.

Saturday morning, well that`s parkrun of course. It was amazing how North Beach parkrun coped with 1,873 other parkrunners – a world`s best for attendance. Oh and a cheeky course PB for me (00:30:18 – 469th place). 

Later that evening I made my way to the Hotel in Pietermaritzburg & the wonderful Ascot Bush Lodge - it is a fabulous place. By accident really I met up & had dinner with Dave & Mel Ross, Penny, Greta, Stephanie, Caroline & Paul which was great. We retired about 9:30pm & I got my kit ready for the morning – I had even remembered a metal spoon for my morning porridge. Now seeing at I wasn`t planning to drop a bag in at the start or take anything back I didn`t bring much with me so I used the alarm on the Garmin & set it to 02:30am ready for the 05:30am race start. 

I must of woken up fairly soon after drifting off and like last year realised my Garmin was switched on so in a daze I must of switched it off……and woke at 04:49am – Yeap 41 mins to race start !!!! Looking back it did remind me of the Four Weddings & a Funeral scene. The hotel staff were amazing & they realised that Mel was still there & woke her up. The Hotel wasn`t fair from the start as you could hear the PA / music system. I couldn`t miss Comrades because I over-slept could I ???

We drove down Woodhouse Road until the junction of Boshoff Road, I ditched my `warm gear` in the car. As we pulled up at the junction we saw cars & cars in a tailback `heading` towards the start but not moving very fast at all. Other runners were bailing from cars & coaches left, right & centre and making the rest of the way on foot so I thanked Mel for absolute star & I bailed out here too. 

Looking at `Map my run` afterwards the start / City Hall was 1.7 miles away – lucky I followed a couple of `A` pen runners and made good time – ok not ideal at all doing a warm up at what I think was sub 7:30 pace with an incredibly high heart rate but needs must. I went through the first security gates & could see the pens. I got into the first pen I could (sorry for pen jumping) & caught my breath. I thought to myself “I had my the start” then literally the famous sounds of the Shosholoza came on. I had a huge grin & thought “Right Gower don`t mess this up anymore. This is your day - Start slow”


(I am very close to this person)

After about 3 minutes I crossed the start line –It felt like the whole race went past me in the 1st mile or so but I didn`t care I was running the Comrades Marathon – I couldn`t believe that only 45 mins ago I was still asleep and probably dreaming about Comrades !!!  


Yes I had remember to start the Garmin when the gun went off this year.

After about 3 miles & the first down section I pulled to the side & applied sun-cream (Sachets are wonderful), took my shoes & socks off & rubbed Vaseline around my toes & sorted out my race gear & grabbed a discarded smock but couldn`t find any gloves . I still needed breakfast !!!

The plan was always to do better than last year. Plan `A` was sub 10:30 hrs (Bronze), then sub 11hrs (still bronze) & then if the wheels did fall off it gave me 60 mins to come home for another Vic Clapham medal. I checked my wrists bands & had put the right ones on – 10:30, 11:00 & International Area & settled down in a what seemed a very relaxed pace.  I also had my fitbit on.

Even though I was wearing a 10:30 paceband it didn`t mean too much but only where & what time I need to be. As it happens I was running at the right pace – I hit the 1st top `checks` smack on pace. This boasted the confidence and I felt more relaxed. I did have a bit of hip flexor tightness but put that as the unexpected warm up & it will go after a while – I never gave it much of a thought after that. Each water / feed station I stopped to grab a couple of things – keeping it very light and washed it down with coke.

I chatted to Dave Wood from Reading – another back to back runner for a little while, then just a bit further up I saw Hideo which was nice as he kept me going last year when I thought I was down & out. I just kept going at this comfortable pace –despite the ups & downs and the walk breaks my mile splits seemed to very constant. I was good to go past all these sights we saw from Friday`s coach trip & brought back so many memories from last year. 





I went past the marathon point – not that it really – at around 04:50 / 05:00 . The Miles or as it happens the Kms were nicely being ticked down. There was certain sections I was really looking forward to – coming up now was `Arthur`s Seat` & the `Wall Of Honour` - I wanted that good second half & wanted to see my Comrades plaque once again. 

I must admit I did get where `Arthur’s Seat` was a bit wrong as I picked a flower…..and then realised it was still miles away. There was no-way I was going to upset the Running Gods by throwing his flower away so I kept hold of that flower for about 4 miles cradling in my hand like if I was holding a small bird !!!!  Eventually Arthur`s Seat appeared & I said “Good Morning Arthur” and placed that carefully held flower down with the rest – ok it was a bit battered & wilted but the thought was there. Just after that I crossed to the other side of the road & patted my Comrades Plaque.

The views around this area were stunning and really did take your mind off running.



As the KMs signs counted down I knew a sub 10:30 would be slightly out of touch but if I kept it steady it would close. Soon we saw the 21Kms to go sign – that`s only a half marathon & we could see Durban!!!

The next big milestone was the 50 Mile mark. My official 50M PB is still Caesars Camp at 11:51:55 – I was well under that. I went through in about 9:20 ish. This was a major boast plus shortly after that the Kms become single digits. I saw a couple of runners cramp up so I eased off the pace & took walk breaks.  

I did actually feel that 7-5 Kms were tough but once you see that 5Kms sign – well we all know what that`s means. To be fair I was counted these down from 30Kms but only one left. Then 4Kms…..I was going to do this. I thought back to 2014 You-Tube clip of the race where Ellie Greenwood passes Ian Sharman with such a wonderful smooth cadence. 3Kms to go…2Kms to go – ok who put that bridge there….then 1Km to go. Even though I was battered (& do mean battered like I`ve never felt before in a race before) you just had to smile & acknowledge the spectators’ cheers back.

The I saw it….The Kingsmead Cricket Ground. What a sight. Two corners to go before you get to run inside. It was like I wasn`t running at all – all the aches & pains had magically disappeared. It was a truly wonderful place and like last year you wanted it to end but didn`t. Then you saw the best sight on the course – it was worth every single metre in those 89.21 KMs – The Finish.

I went through feeling so great and like I was the first one there. I was given my medal & because my number had two strips on they gave me my back to back medal – I had done it.

I did make the International Tent before they ran out of beer – I exchanged two tickets for two beers but it`s wasn’t time for beer – told you I felt battered !!! I said a quick hello & sat down for a minute or so & looked around for Mel & David but couldn`t see them. I knew I had to keep moving as I didn`t want to end up in the medical tent so I made my excuses and made my way back to the hotel. Sorry John1946 if I didn`t make too much sense on the footbridge.  

I can totally understand John Tarrant infatuation of Comrades. It is a fantastic race.

But will I be back??

Well I never say never…..I did things in training I didn`t think was possible. I pushed myself further than ever before. I got out of that safety zone, I grew, I made friends & I had fun (esp at the after Comrades Party) so if I don`t go back then thank you Comrades for being such a part of my life.



Lastly thank you again Mel.





Tuesday, 3 May 2016

Have a plan not a wish.







The main concentration for March was Manchester Marathon – not only would this be my 50th Marathon but importantly it was my shot at a sub 4 hour time. Unlike last year`s Comrades campaign, this time out I had only 3 Marathons as planned Comrades Pen qualifiers...

Athens Marathon in November (04:31:11 – Pen G) & Marathon Day Marathon in February (04:16:10 - Pen F) & this one in Manchester.

I am pleased to say I managed a steady paced run & finished strongly in 03:46:10. This got me into the same Pen as last year`s Comrades – Pen `D` (ahead of the Green Number Club). As I`ve not really focused on endurance speed or huge mileage but elevation so to end up with the same result as last year is really pleasing.


Interesting – Mileage last year from January to May was 614 miles….and this year it`s 622 miles, also my Pen D qualifier last year was London in 03:46:40
J  #Spooky

So all in all a pleasing steady Month with some good cross training.

April - Scores on the Doors...


Miles = 150.5 Miles (Yearly Total = 622 Miles)
Time On Feet = 23 hrs 33 mins 00 sec (Ave 09:27 pace)
Elevation =  9,912 ft (Total 44,512 ft) 
Highest Weekly Mileage = 50.7 Miles (End Of March / April)
Longest Run = 26.2 Miles (Manchester Marathon)
Longest `Time on Your Feet` Run = 3hrs 46 mins 04sec (Exc. Bag Reclaim time !!! )
Highest `Back To Back` Run / Miles = 5 Days / 43.5 Miles (End Of March / April)
Races = 2 (Combe Gibbet To Overton & Manchester Marathon)
Parkruns = 4 off

Bikram Yoga Sessions = 4 off (5 Hrs 00 Mins)
PT Sessions = 2 off (2 Hrs)
Sports Massage = 2 off
Bikes Miles = 95.4 Miles
Swim Sessions = 2 off (1.3 Miles)

Now the focus is on the race day…....re-reading of `Make sure of your Comrades Medal` will be in full flow.




Friday, 1 April 2016

Write your own story......


I remember Lindsey Parry at the end of Runners World dinner saying we write our own stories so why not make it a good one. So this month or say I say last month - being March - when I put my Comrades plan together it would be a `good` (read fun) month.

Mileage with the help of a bit of flu it was down, as was the elevation. On the whole I`ve done what I set out to do - it was a good one & had some (a lot) of fun & I even managed to get a PB.    


March

Miles
= 141.80 (Yearly Total =  471.80)
Time On Feet = 22 hrs 03 Mins (Ave 9:20)
Elevation = 10,049 ft (Yearly Total = 34,600 ft) - Now heading down Everest :-)
Highest Weekly Run = 45.20 Miles
Longest Run = 32 Miles
Longest `Time On Your Feet` Run = 5 hrs 31 Mins (New Forest 50 Kms)
Highest `Back To Back` Days / Miles = 3 Days / 27.1 Miles
Races = 8 (Leith Hill Half, The Grizzy, New Forest 50 Km, Fleet Half, Guernsey Easter 5Kms, 4.8M XC, Relay - 4 x 1.15M & 10Km.
parkruns = 1 (Yes one !)

Yoga Sessions = 0 (this is bad, very bad)
PT Sessions = 3
Sport Massage = 1
Bike Miles = 59.8 Miles
Swim Sessions = 0 (Also bad)

Highlights = As I`ve said it was a good month but the biggest highlight has to be the brilliant event which is `The Grizzy` - 20 Miles which takes you along some very scenic sights, along beaches, cliff-tops, through rivers, up & down steep hills & through waist deep sticky mud....don`t be put off as it`s heaps of fun. One of the best events I`ve been fortunate to run. Maybe don`t try a 60M bike ride with 5,800 ft elevation the day before though.    

The New Forest 50Km was a bit of a `B race` - I wanted to get a PB and with a little help from an audio book (The Secret) & fellow Cove Joggers supporters I managed to have a great day & grab a 20 min PB. That weekend I managed a good `back to day` runs with the local Fleet Half the next day.        

Also the Guernsey Easter races I wanted to do well - my weekly `Wednesday Night 4M Loop` speed sessions had been going well so I wanted to see what that meant when racing on a flat 5Km & 10Km. I was really pleased with the outcome - not only the finishing times but how I felt during each race & how I recovered for the next one (4 races in 4 days).  

Now it`s April and time to knuckle down and get a good month in so it`s back to the hills & 30 min a day challenge and DO SOME YOGA.

This is a great interview from Marathon Talk with Caroline Wostmann  (interview starts at 59:40)



Good luck if you are marathon running this month...





Have fun.




Monday, 29 February 2016

When you`ve got the chance - make the most of your opportunity - Simon Cowell



That is the first & probably only time I quote Simon Cowell !!

Ok confession time.  I don`t watch too much TV and I`ve got into the habit of watching talent shows on YouTube - the best of talent shows. I find them inspiration. These guys have trained for hours and hours and when it`s time and the spotlight is on them they have risen to the challenge & shined.

Anyway and quickly moving on to the scores on the doors.....

February.

Miles = 170.30 (Yearly Total = 330)
Time on Feet = 30 hrs 38 Mins (Ave 10:48 pace)
Elevation = 13,229 ft (Yearly Total = 24,551ft)
Highest Weekly Run = 78.50 Miles
Longest Run = 35.2 Miles
Longest `Time On Your Feet` Run = 7 hrs 33 mins (Pilgrims Challenge Day Two)
Highest `Back To Back` Day`s / Miles = 3 Days / 74.5 Miles
Races = 5 (Pilgrims Challenge Day I & II, Bramley 20, Marathon Day Marathon, SXC League - Polecat Valley)
parkruns = 3

Yoga Sessions / hours = 2 off / 3 hrs
PT Sessions = 2
Sport Massages = 2
Bike Miles / Time = 59.9 / 4 hrs 28 mins
Swim Sessions / Miles / Time = 4 off / 2.9 Miles / 2 hrs 5 mins

Highlights - Wow it`s been a terrific month for training. Big back to back miles with the Pilgrims Challenge (2 x 33 Miles days + bonus miles), a return to the fantastic Bramley 20 event. An early Marathon (No. 48) where I managed to improve my Comrades pen position. Highest swimming miles since I was a kid. One rest day - nearly made that 30 minute minimum challenge :-)


Training is #FunFunFun

Do your very best - that`s all you can do !Jai Waetford`s Grandfather



Sunday, 31 January 2016

How big is your Mountain?




..well I guess it`s personal to you and that`s ok.

Mine, if you don`t know, is `Comrades - the Down Run` - at the end of May.

Just to rewind a little bit. I had eased back my running in the last quarter of last year - mainly to recharge my batteries for this year. This gave me time to plan & plot this year`s campaign - a Down Run. I think I have plotted well.

Last year`s training was good - looking back I learnt what was good & what wasn`t and where I could improve things.

Ok so more longer slower runs and more hills needed. Everest is approx. 29,000 ft - and that`s my target - let`s see if I can `get up & down` Everest by the time I finish Comrades in May.

I also want more Cross Training so I`m doing something every day. I think 30 minutes minimum a day is ok. Everyone has 30 mins don't they??

So to the Scores on the Door...

January

Miles
=  159.2 Miles
Time on Feet = 27 Hrs & 40 Mins (Ave 10:53 pace)
Elevation = 11,322 ft
Highest Weekly Run = 38.6 Miles
Longest Run = 22.9 Miles
Longest `Time On Your Feet` Run = 5hrs 35 mins (Winter Tanners 20)
Highest `Back To Back Day`s / Miles` = 4 Days / 33.4 Miles
Races = 5 (Tadworth Ten, Winter Tanners 20, TVXC League - Bracknell, SXC League - Manor Park Country Park & Stonehenge Stomp 30Km)
parkruns = 7

Yoga Sessions & hours = 3 off & 3 1/2 hrs (All Bikram yoga)
PT Sessions = 3
Sport Massages = 1
Bike Miles / Time = 36.3 Miles / 2hrs 47 mins.
Swim Sessions / Miles / Time = 3 off, 2.0 M & 1hr 33mins

Highlights - Has to be that my 1st Claim Club - Cove Joggers - have joined a Cross Country League (Southern XC). Ok I was running XC under my 2nd Claim Vest (Windle Valley) but now I get to do TWO leagues a year. #DoubleTheMud #DoubleTheFun

Conclusions - Great Month. Mixing it up & doing something everyday has helped. Without overdoing January has been the highest mileage since last May. Who knew that Cross Training helps the body recover??

Last Year`s January Blog

Here is January`s training....


Mix it up