tag:blogger.com,1999:blog-61757741507146719992024-02-19T06:28:48.170+00:00The running life and times of Mr. K."I can`t control the cards I am dealt with - just how I play the cards" - Dr Randolph Frederick "Randy" PauschMr.K.http://www.blogger.com/profile/02745384678481380505noreply@blogger.comBlogger143125tag:blogger.com,1999:blog-6175774150714671999.post-22467595617140150172018-05-15T20:07:00.000+01:002018-05-16T18:24:52.847+01:00Grabbing the bull by the horns – The OX <div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="color: #002060;"><span style="font-family: "calibri";">Sneaks in…<br /><br /><span style="color: #002060;"><span style="font-family: "calibri";">So many good races & results
since I last blogged it would be difficult to catch up & give them justice.
So to give a quick summary - Last November I went to Nepal & ran a
fantastic event in the hills & trails & hiked the Annapurna Base Case
Trail. Then spent 48 hrs in Delhi – amazing place. Unfortunately I picked up a
stomach bug - no details but I managed to drop 8 KGs just like that. It
certainly curtailed my Cross Country Season. I treated it like coming back from
injury – slow short miles at first which gave my leg muscles a chance to build
back up. I couldn`t even picture any fast miles or sadly no elevation until
March time.<br /><br /><span style="color: #002060;"><span style="font-family: "calibri";">During that time it wasn`t all
training by myself..<br /><br /><span style="color: #002060;"><span style="font-family: "calibri";">January – 151 Miles inc.
<a href="https://connect.garmin.com/modern/activity/2419859334" target="_blank">Tadworth Ten</a>, <a href="https://connect.garmin.com/modern/activity/2448308358" target="_blank">Farnborough Half Marathon</a> & <a href="https://connect.garmin.com/modern/activity/2463317013" target="_blank">Stonehenge Stomp</a>.<br /><span style="color: #002060;"><span style="font-family: "calibri";">February – 167 Miles inc. <a href="https://connect.garmin.com/modern/activity/2520140056" target="_blank">Bramley 20</a> , <a href="https://connect.garmin.com/modern/activity/2505824741" target="_blank">Wokingham Half Marathon</a> & <a href="https://connect.garmin.com/modern/activity/2520140056" target="_blank">Malta Marathon</a> (awesome Cove Joggers weekend
away event).<br /><span style="color: #002060;"><span style="font-family: "calibri";">March – 201 Miles inc. <a href="https://connect.garmin.com/modern/activity/2547006150" target="_blank">Amersham Ultra </a> & <a href="https://connect.garmin.com/modern/activity/2588896926" target="_blank">The Good Friday Marathon</a> <br /><span style="color: #002060;"><span style="font-family: "calibri";">April – 151 Miles inc. <a href="https://connect.garmin.com/modern/activity/2643727294" target="_blank">London Marathon</a> & the re-arranged <a href="https://connect.garmin.com/modern/activity/2660351339" target="_blank">Fleet Half Marathon</a>.<br /><span style="color: #002060;"><span style="font-family: "calibri";">May – 112 Miles (so far)<br /><br /><span style="color: #002060;"><span style="font-family: "calibri";">Elevation - 39,528 ft<br /><br /><span style="color: #002060;"><span style="font-family: "calibri";">I would say all of those were
controlled runs except the Amersham Ultra where this event was too early - 50
Km in the trails & hills around Amersham was really too much but it was my
Birthday. I did also start the South Downs Way 50 in early April – I
should have gone with my instincts about the elevation & trails on this one
& pulled out beforehand. I managed 27 miles (in 6 hrs) before pulling
out – no real damage except for missing toenails. Should have gone with road
shoes really. My altitude to that was that there is no such thing as a bad race
as I leant so much in those 6 hrs.<br /><br /><span style="color: #002060;"><span style="font-family: "calibri";">At the start of March I
introduced intervals in my training – proper interval training now. Very
privileged to be running in a group organised by Paula Fudge. The group
is fantastic and it`s held locally - lucky enough to be `warm up warm up`
distance range. The sessions are mixed around which I like and the actual
sessions I seem to be able to handle – legs do not always appreciated the
Caesars Camp hills the next day though.<br /><br /><span style="color: #002060;"><span style="font-family: "calibri";">With all this mind the targets
this year &`A` races included – solo running at Endure24 and Flagstaff to
Grand Canyon Stagecoach 100 Mile run in September. London, despite the
warm day was a good steady paced controlled run. With Endure24 in mind I really
had to do a 50 mile run (which is why I entered and started the SDW 50). After
my DNF (only my 2<sup><span style="font-size: x-small;">nd</span></sup>) there I entered the Ox50 race. An eight lap 50
mile event near Salisbury – prefect testing arena for Endure24. I also dropped
a Marathon run (North Dorset) in the build-up week and went for elevation
instead.<br /><br /><span style="color: #002060;"><span style="font-family: "calibri";">So to the Ox50. My last official
50 mile race was the Caesars Camp 50 back in 2011 – I completed CC50 in 11hrs
51 mins but did beat that time and running further during both Comrades. I
think I ran 9hrs 30 mins for first 50 miles in the down run in 2015 so based on
that I knew I could beat my PB at the OX but 50 miles is a long way and
anything can happen….<br /><br /><span style="color: #002060;"><span style="font-family: "calibri";">Arrived late afternoon on Friday
I pitched what could be my Endure 24 tent set up. Small tent, Food & Kit
tent & gazebo tent. I did not have to wait too long until Richard Boese
turned up & pitched his tent. The race start finish was away from the
campsite area which made it interesting but hey you cannot control something
that you cannot control – control the controllables as I heard Tom Evans say .
My first time at one of these `White Star Running` events – they do have
something for everyone (but like the course itself), Friday night there was a
10Km, Saturday was the 50M & a 12 hour event (which most were using as a
marathon) plus a relay race, Sunday was another 10KM & a Half Marathon. My
only interest was the 50M and to be honest I wanted to race (as much as you do
when it`s 50 miles). The weather wasn`t brilliant on the Friday so Saturday was
going to be even more interesting….<br /><br /><span style="color: #002060;"><span style="font-family: "calibri";">As it happens the weather was
prefect – slightly chilly. My race plan was like most of my races I had broken
down – laps 1 to 4, then laps 5 & 6 & then lap 7 & then the final
lap – a lap of honour. One thing which was ticking away was that the course
& distance didn`t really tie up – 4 laps equals a Marathon and 8 laps
equals 50miles……. Ok we’ll see what happens… (as it happens each lap was 6.7
miles).<br /><br /><span style="color: #002060;"><span style="font-family: "calibri";">I had gone with the Hoka Speed
Goats 2 (one whole size up). For laps 1-4 I started off in my `Round the
Guernsey Island` race top plus arm sleeves then after completing the marathon
distance a quick wash and change of top. I completed the 4 laps in around 4.45
/ 4.50 hrs and feeling fresh – this is where I expected to be during the SDW50
not battered and bruised. Right half way and I felt good. I put on one of my
Caesars Camp t-shirts and grabbed the ipod. Now I have in the past run
listening to audio books, motivating podcasts or high BPM music – today`s
motivation came from Chris Tarrant Ultimate Summer Party Album (amazing what is
on my ipod..) it did the job as soon enough the next two laps were done. A
quick wash & change into a Comrades vest – well time had ticked on and it
was the afternoon now. I also used during this 7<sup><span style="font-size: x-small;">th</span></sup> lap my sticks – I
thought that during Endure24 or the Stagecoach run I would NEED then so it was
about time I practised using them during the back end of an endurance race.
That 7<sup><span style="font-size: x-small;">th</span></sup> lap went really quickly and soon I was at the start area
dropping off my sticks & fishing out my Club vest for the final lap. I have
to say it was a weird feeling knowing you are running quicker than PB pace
despite being a hilly course & still feeling good. It was clear that the
course distance would be around 53 or 54 miles. I ran through the 50 mile mark
on my Garmin at 10:01:05 – so close and still hadn`t gone past the half way
feed point. Talking of which and thought out the whole race I hadn`t
eaten ay of my own food (which was much the same & what I`ll be using at
Endure24) but replied on the snacks and nibbles on offer – this worked out ok
as it certainly cut down the amount of fluffing around time I seem to generate
during a lapped event. The last half lap came round so quickly – it`s amazing
how the body can work. Soon enough I found myself on the last field sprinting
to the line….ok not really sprinting but in my head I was.<br /><span style="color: #002060;"><span style="font-family: "calibri";"><br /></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<span style="color: #002060;"><span style="font-family: "calibri";"><span style="color: #002060;"><span style="font-family: "calibri";"><span style="color: #002060;"><span style="font-family: "calibri";"><span style="color: #002060;"><span style="font-family: "calibri";"><span style="color: #002060;"><span style="font-family: "calibri";"><span style="color: #002060;"><span style="font-family: "calibri";"><span style="color: #002060;"><span style="font-family: "calibri";"><span style="color: #002060;"><span style="font-family: "calibri";"><span style="color: #002060;"><span style="font-family: "calibri";"><span style="color: #002060;"><span style="font-family: "calibri";"><span style="color: #002060;"><span style="font-family: "calibri";"><span style="color: #002060;"><span style="font-family: "calibri";"><span style="color: #002060;"><span style="font-family: "calibri";"><span style="color: #002060;"><span style="font-family: "calibri";"><span style="color: #002060;"><span style="font-family: "calibri";"><span style="color: #002060;"><span style="font-family: "calibri";"><span style="color: #002060;"><span style="font-family: "calibri";">Finishing time = 10 hrs 45mins
56 sec (Garmin distance = 53.7 miles & 6,093 ft elevation). <br /><br /><span style="color: #002060;"><span style="font-family: "calibri";"><span style="color: #002060;"><span style="font-family: "calibri";">Job done.<br /><br /><span style="color: #002060;"><span style="font-family: "calibri";">Lap 1 = 1 hr 6 mins 18 sec<br /><span style="color: #002060;"><span style="font-family: "calibri";">Lap 2 = 1 hr 12 mins 50 sec</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div>
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<span style="color: #002060;"><span style="font-family: "calibri";"><span style="color: #002060;"><span style="font-family: "calibri";"><span style="color: #002060;"><span style="font-family: "calibri";">Lap 3 = 1 hr 16 mins 30 sec<br /><span style="color: #002060;"><span style="font-family: "calibri";">Lap 4 = 1 hr 23 mins 6 sec<br /><span style="color: #002060;"><span style="font-family: "calibri";">Lap 5 = 1 hr 28 mins 42 sec<br /><span style="color: #002060;"><span style="font-family: "calibri";">Lap 6 = 1 hr 29 mins 16 sec<br /><span style="color: #002060;"><span style="font-family: "calibri";">Lap 7 = 1 hr 28 mins 51 sec<br /><span style="color: #002060;"><span style="font-family: "calibri";">Lap 8 = 1 hr 20 mins 38 sec</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div>
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<span style="color: #002060;"><span style="font-family: "calibri";">Results – <a href="https://www.fullonsport.com/event/ox-50m-2018/laps" target="_blank">Full Results </a></span></span></div>
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<span style="color: #002060;"><span style="font-family: "calibri";">Garmin - </span></span><span style="color: #002060;"><span style="font-family: "calibri";"><span style="color: #002060;"><span style="font-family: "calibri";"><br /></span></span></span></span><br />
<span style="color: #002060;"><span style="font-family: "calibri";"><span style="color: #002060;"><span style="font-family: "calibri";"><iframe frameborder="0" height="500" src="https://connect.garmin.com/modern/activity/embed/2694132374" title="The Ox" width="465"></iframe></span></span></span></span>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOh97UVvQNRSwnJa6lizkiDtsLa3fi_1xXN55uQOnrr9uHi-gwIX9lqaP-5Q6VRpKkr9TqZ-BiYqd_IiHyHsKWftI9TwHatGqNffEquJ34Y6TgRCajSaaY2O321RB6MJ7XSFJZ2PZ1SGg/s1600/The+OX+i.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="902" data-original-width="1199" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOh97UVvQNRSwnJa6lizkiDtsLa3fi_1xXN55uQOnrr9uHi-gwIX9lqaP-5Q6VRpKkr9TqZ-BiYqd_IiHyHsKWftI9TwHatGqNffEquJ34Y6TgRCajSaaY2O321RB6MJ7XSFJZ2PZ1SGg/s320/The+OX+i.jpg" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHOHm77hEmPZ9in4kJsSKST7BJ0pp8EmoAhq0Ayoguldf9J1D8KNiK82bZ_4m3xqOOXwiKIIw0WFgxC7haff2_Q2Yuk8cMMIXR0b8lE16rdYUErmB0-Fhr5h33TKQpMg_t9jdmiqFjB48/s1600/The+OX+II.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="902" data-original-width="1203" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHOHm77hEmPZ9in4kJsSKST7BJ0pp8EmoAhq0Ayoguldf9J1D8KNiK82bZ_4m3xqOOXwiKIIw0WFgxC7haff2_Q2Yuk8cMMIXR0b8lE16rdYUErmB0-Fhr5h33TKQpMg_t9jdmiqFjB48/s320/The+OX+II.jpg" width="320" /></a></div>
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<span style="color: #002060;"><span style="font-family: "calibri";"><br /></span></span><br />
<span style="color: #002060;"><span style="font-family: "calibri";">If you get the chance to enter a
White Star Running event then do so. The relaxed atmosphere so helps to a good
race day performance. </span></span><br />
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<span style="color: #002060;"><span style="font-family: "calibri";">Next up – well going with the
flow esp. in these last few weeks before Endure24.. I would say I`ll do more
yoga but maybe not with the state of my toes.. </span></span><br />
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Mr.K.http://www.blogger.com/profile/02745384678481380505noreply@blogger.com0tag:blogger.com,1999:blog-6175774150714671999.post-69527212855281017652017-07-02T08:25:00.001+01:002017-07-02T08:25:42.679+01:00A picture is worth a thousand words.....<div dir="ltr" style="text-align: left;" trbidi="on">
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So here`s a three thousand word blog :-)<br />
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May still write an Ironman 70.3 blog as pleased I did it & a great experience.<br />
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Mr.K.http://www.blogger.com/profile/02745384678481380505noreply@blogger.com0tag:blogger.com,1999:blog-6175774150714671999.post-42628041574375588702017-01-19T22:46:00.000+00:002017-01-21T17:36:30.407+00:00Well hello....<div dir="ltr" style="text-align: left;" trbidi="on">
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.....has it really been nearly two months….opps<br />
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<span style="color: #002060;">Anyway what have I been up to?
Well after the Exmoor 50Km I needed some down time so early November was a
combination of rest, parkruns & Cross Countries. Mid November also saw my
last trip to the pool & also my last ride on the bike (note to self –
that`s too long for both bearing in mind what`s coming on this year). </span><o:p></o:p></div>
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<span style="color: #002060;">The End of November was a long
awaited trip to Cyprus for the fantastic Cyprus 4 Day Challenge. This event had
been on my wish list for ages – I guess since I started running – I wasn`t disappointed.
We stayed at the Coral Bay Hotel which also was the Event HQ which made this a
lot easier. The 1<sup>st</sup> race was a 6Km time trial with runners going off
in alphabetical order 10 seconds apart. The next day was the 11Km Hill Race – I
loved the 1 km that went downhill – it was a brutal uphill race but stunning
scenery. Day 3 was the Half Marathon – another great course with the 1<sup>st</sup>
3Km going up, then 3Km downhill (some nice 7 min milling there) then following
the coastal paths till the finish. The last race was a fast, yes fast 10Km
around the town of Paphos – I was really pleased with a time of 00:46:45 but
closer to 45 mins would have been amazing. There was a Half Marathon in Paphos
just a few hours later – I do think it`s possible to do that one too – maybe
next time </span><span style="color: #002060; font-family: "wingdings";">J</span><span style="color: #002060;"> Great week away – getting in some sun, being with other
friendly runners from all around the World with well organised races &
staying in a great hotel.</span><br />
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<span style="color: #002060;">December is normally my quiet
month with less than 100 miles, BUT I had seen an nice event over Christmas
week that looked good. It was the White Cross 50 Km Ultra, along the South
Downs which was too good to ignore. My week away in Egypt was great – they had
a wonderful gym with a couple of new treadmills (next year remember to get a
Garmin foot pod). A couple of training laps around Caesars Camp when I got back
& the now traditional Boxing Day Beer Run finished off my
pre-ultra-training. Ok it wasn`t going to be a fast one but my legs should hold
up against the lumps & bumps of the South Downs. It was a great event –
very relaxed. The route for the 50Km option was 3 legs of a Cross so plenty of
opportunities to see other runners coming the other way (the 45 mile option
covered all four legs of the Cross). A cheeky sub 6 hour finish was pleasing
including a downhill road mile at 29M of 07:15 . </span><o:p></o:p></div>
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<span style="color: #002060;">All in all I December turned out
to be a 177 mile month & that contributed to a new yearly best of 1,644
miles. </span><o:p></o:p></div>
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<span style="color: #002060;">What`s coming up….well
continuing getting in the miles with the Winter Tanners 30 – wonderfully hilly
& muddy LDWA event (7hrs 40mins) which was more pleasing as I
self-navigated around the course. The Farnborough Half Marathon this
weekend – maybe not a PB effort </span><span style="color: #002060; font-family: "wingdings";">J</span><span style="color: #002060;"> but a good effort
nevertheless with 35 other Cove Joggers – not bad for a small club. A couple of
XC races & a return to The Punchbowl `Marathon` & The Grizzly. Fleet Half Marathon & a
couple of Twenty milers – Bramley 20 & the Thames Riverside 20 should get
me into good shape for the Alexander The Great Marathon (Thessaloniki) – well
all these Brighton, Manchester & London Marathon runners can`t have all the fun can
they?????</span><o:p></o:p></div>
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<span style="color: #002060;">The end of April is the Three
Forts Marathon (27M) which should set me up nicely for the Guernsey Round the
Island Ultra. </span></div>
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<span style="color: #002060;">It`s not going to be all running, running, running as I need to
get back in the water & do time on the bike to be ready for a boy`s holiday
cycling in Majorca – oh and the 70.3 UK Exmoor (half) Ironman in late June.
After that will depend how that Half Ironman goes…………………but hopefully a full distance one. </span></div>
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Mr.K.http://www.blogger.com/profile/02745384678481380505noreply@blogger.com0tag:blogger.com,1999:blog-6175774150714671999.post-12329360387582451072016-11-05T20:13:00.002+00:002016-11-05T21:00:30.932+00:00Exmoor Ultra 50Km - The Perfect Race<div dir="ltr" style="text-align: left;" trbidi="on">
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Make the reason on why you push yourself so powerful it's impossible to fail.</div>
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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.<br />
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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.<br />
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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.<br />
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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 :-)<br />
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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.<br />
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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...<br />
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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.<br />
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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.<br />
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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.<br />
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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.<br />
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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.<br />
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Great to see Peter at the end & with a top three finish.<br />
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Words cannot really express how I am so grateful that I saw this race & that could run 50Km.... <br />
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That was for you Dad.<br />
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Next up its the Silly Season....no not that but Cross Country Season & the Cyprus Challenge.<br />
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Mr.K.http://www.blogger.com/profile/02745384678481380505noreply@blogger.com0tag:blogger.com,1999:blog-6175774150714671999.post-89980355979096741212016-08-10T19:28:00.000+01:002016-08-10T19:43:02.366+01:00New Adventures….<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="color: #002060; font-family: "calibri"; font-size: 12pt;">So has it really been ten weeks plus since that
memorable day in Durban !!! <br /><br />Well it has – so I guess a quick catch up is
needed…</span><br />
<span style="color: #002060; font-family: "calibri"; font-size: 12pt;"><br /></span><span style="mso-bidi-font-weight: normal;"><span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";"><u style="font-weight: bold;">June – basic stats.</u></span></span></span><br />
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="color: #002060; font-family: "calibri"; font-size: 12pt;">Run = A total of 44 Miles were run – 20 of those
were at Endure 24 weekend & 4 x parkruns.</span></div>
<div style="margin: 0cm 0cm 0pt;">
<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";">Bike = 164 Miles.</span></span><span style="color: #002060; font-family: "calibri"; font-size: 12pt;"><br />Swim = 1.2 Miles. </span></div>
<span style="color: #002060; font-family: "calibri"; font-size: 12pt;"><br />So a real easy month – which is something I learnt
from my mistakes last year.</span><br />
<br />
<div style="margin: 0cm 0cm 0pt;">
<b><u><span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";">July
– Stats</span></span></u></b></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<b><u><span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";">
</span></span></u></b><span style="background: white; color: #002060; font-size: 12pt;"><span style="font-family: "calibri";">Miles = 135
Miles (Yearly Total = 1,000 Miles)</span></span><span style="color: #002060; font-size: 12pt;"><br /><span style="font-family: "calibri";">
<span style="background: white;">Longest Run = 26.2 Miles (South Downs Midnight
Marathon)</span><br />
<span style="background: white;">Races = 5 (Elstead `Marathon, Runnymede Relay, New
Forest Ten, Yateley 10Km & South Downs Midnight Marathon), </span><br /><span style="background: white;">parkruns = 5 off</span></span><span style="background: white;"><br /><span style="font-family: "calibri";"><br />Bikram Yoga Sessions = 2 off </span></span><br /><span style="font-family: "calibri";">
<span style="background: white;">Sports Massage = 2 off</span><br />
<span style="background: white;">Bikes Miles = 100 Miles (Inc. Farnham Charity
Ride – 50M)</span><br />
<span style="background: white;">Swim Sessions = 5.1 Miles (Inc. <a href="https://regonline.activeeurope.com/builder/site/Default.aspx?EventID=1368696" target="_blank"><strong>Friday Night - Half Moon Swim</strong></a>) </span></span></span><br />
<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";"><span style="background: white;"><br /></span></span></span></div>
<div style="margin: 0cm 0cm 0pt;">
<span style="font-family: "calibri";"><span style="color: #002060; font-size: 12pt;">Also attended a Sight Loss Awareness & Guide
Running course – yeap I`m a </span><span style="color: #1f497d; font-size: 12pt;">G</span><span style="color: #002060; font-size: 12pt;">uide </span><span style="color: #1f497d; font-size: 12pt;">R</span><span style="color: #002060; font-size: 12pt;">unner. </span></span><span style="color: #002060; font-family: "calibri"; font-size: 12pt;"><br /></span>
<span style="color: #002060; font-family: "calibri"; font-size: 12pt;"><br />So getting back into it nicely.</span><br />
<span style="color: #002060; font-family: "calibri"; font-size: 12pt;"><br /></span>
<span style="color: #002060; font-family: "calibri"; font-size: 12pt;">What`s new on the horizon – basically some fun
events. I have a mile race, `Race The Train`, Pilgrims Marathon, </span><a href="http://www.redbull.com/uk/en/adventure/events/1331798764800/steeplechase" style="font-family: calibri; font-size: 12pt;" target="_blank"><strong>Redbull Steeplechase</strong></a><span style="color: #002060; font-family: "calibri"; font-size: 12pt;">, Snowdonia Marathon & Cyprus Challenge all planned in before
the end of the year.</span><br />
<span style="color: #002060; font-family: "calibri"; font-size: 12pt;"><br /></span>
<span style="color: #002060; font-family: "calibri"; font-size: 12pt;">Also, and before it gets colder a couple of Sprint
& one Standard Triathlons.</span><span style="color: #002060; font-family: "calibri"; font-size: 12pt;"><br /><br />This really ties up with the main plan - that is to
complete a Half Ironman next year - </span><a href="http://eu.ironman.com/triathlon/events/emea/ironman-70.3/uk.aspx#axzz4GDGqYVoo" style="font-family: calibri; font-size: 12pt;" target="_blank"><strong>Ironman 70.3 UK Exmoor</strong></a><span style="color: #002060; font-family: "calibri"; font-size: 12pt;"> (June 2017) to be
more precise then complete a full distance triathlon in the following year.</span><span style="color: #002060; font-family: "calibri"; font-size: 12pt;"><br /></span></div>
<div style="margin: 0cm 0cm 0pt;">
<br /></div>
<div style="margin: 0cm 0cm 0pt;">
<a href="http://www.lazygirlrunning.com/2013/09/how-long-is-a-half-ironman.html" target="_blank"><strong>What it is a Half Ironman ??</strong></a></div>
<div style="margin: 0cm 0cm 0pt;">
<span style="color: #002060; font-family: "calibri"; font-size: 12pt;"><br />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 – </span><a href="http://xmanevents.com/xman-wimbleball/" style="font-family: calibri; font-size: 12pt;" target="_blank"><strong>Xman Events - Wimbleball</strong></a><strong> </strong><span style="color: #002060; font-family: "calibri"; font-size: 12pt;">– 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 !!!!</span><br />
<span style="color: #002060; font-family: "calibri";"><br /></span><br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/64RzDUwlPeQ/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/64RzDUwlPeQ?feature=player_embedded" width="320"></iframe><span style="color: #002060; font-family: "calibri";"><br /></span></div>
<span style="color: #002060; font-family: "calibri";"><br /></span></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.youtube.com/watch?v=ytw0cmG9Gw0" target="_blank"><strong>XMAN XXX Triathlon - Wimbleball, Exmoor</strong></a></div>
<div style="margin: 0cm 0cm 0pt;">
<span style="color: #002060; font-size: 12pt;"><br /></span></div>
<span style="color: #002060; font-family: "calibri"; font-size: 12pt;">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. </span><br />
<span style="color: #002060; font-family: "calibri"; font-size: 12pt;"><br /></span>
<span style="color: #002060; font-family: "calibri"; font-size: 12pt;">“Having the courage to try is the most important
accomplishment of all”</span><br />
<br />
<div style="margin: 0cm 0cm 0pt;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimJx_lCzlDE3QiBhiqbNSRep6gSjlG98G0ChUVUMLMGsaTEmKUOF-L-Av09eU5QByl516nGVjAuGDAfIOW4td4ZbVB2ymVLaWUt_rkdlnNpVul_iu_Fq9xidWYrTprVvxLdqnACslsb1A/s1600/Trying.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimJx_lCzlDE3QiBhiqbNSRep6gSjlG98G0ChUVUMLMGsaTEmKUOF-L-Av09eU5QByl516nGVjAuGDAfIOW4td4ZbVB2ymVLaWUt_rkdlnNpVul_iu_Fq9xidWYrTprVvxLdqnACslsb1A/s320/Trying.jpg" width="320" /></a></div>
<br /></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="font-family: "calibri";"><span style="color: #002060; font-size: 12pt;">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.</span><span style="color: #002060; font-size: 12pt;"> </span></span></div>
</div>
Mr.K.http://www.blogger.com/profile/02745384678481380505noreply@blogger.com0tag:blogger.com,1999:blog-6175774150714671999.post-79523896211616019352016-06-13T19:59:00.000+01:002017-08-30T18:12:01.887+01:00Comrades – Alarm bells going off everywhere…….well not quite everywhere !!! <div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<div style="margin: 0cm 0cm 0pt;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0XGg5JJpsnBqiSdjg_LyvV4LhrV0EQmBrH5ZOi5gmIGOergnoqeqPT9MNJPoXVnhXBEf4UhVDXYH7YqSPWghlHHBYRRJfIoasBqyYfg_-4FuH1YIYgEO_StzPRLoBi-WPJT-1Syy6_t8/s1600/Comrades.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0XGg5JJpsnBqiSdjg_LyvV4LhrV0EQmBrH5ZOi5gmIGOergnoqeqPT9MNJPoXVnhXBEf4UhVDXYH7YqSPWghlHHBYRRJfIoasBqyYfg_-4FuH1YIYgEO_StzPRLoBi-WPJT-1Syy6_t8/s1600/Comrades.png" /></a></div>
<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";"><br /></span></span>
<span style="color: #002060; font-family: "calibri"; font-size: 12pt;">What can I say
about `The Comrades Marathon` that hasn`t been said already ?? </span><br />
<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";"><br /></span></span>
<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";">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.</span></span><br />
<span style="color: #002060; font-family: "calibri"; font-size: 12pt;"><br /></span>
<span style="color: #002060; font-family: "calibri"; font-size: 12pt;">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.</span><br />
<span style="color: #002060; font-family: "calibri"; font-size: 12pt;"><br /></span>
<span style="color: #002060; font-family: "calibri"; font-size: 12pt;">So to recap
slightly.</span><br />
<span style="color: #002060; font-family: "calibri"; font-size: 12pt;"><br /></span>
<span style="color: #002060; font-family: "calibri"; font-size: 12pt;">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.</span><br />
<span style="color: #002060; font-family: "calibri"; font-size: 12pt;"><br /></span>
<span style="color: #002060; font-family: "calibri"; font-size: 12pt;">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.</span><br />
<span style="color: #002060; font-family: "calibri"; font-size: 12pt;"><br /></span>
<span style="color: #002060; font-family: "calibri"; font-size: 12pt;">My brain was
full of powerful mantras.</span><br />
<span style="color: #002060; font-family: Calibri;"><br /></span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";"><strong><a href="https://www.youtube.com/watch?v=YN-3ohljcCc" target="_blank">It`s possible</a></strong></span></span><br />
<span style="color: #002060; font-family: "calibri"; font-size: 12pt;"><br /></span>
<span style="color: #002060; font-family: "calibri"; font-size: 12pt;">And my personal
favourite from wonderful `The Pursuit of Happyness`</span></div>
<span style="color: #002060; font-size: 12pt;">
</span><br />
<div style="margin: 0cm 0cm 0pt;">
<span style="color: #002060; font-size: 12pt;"><span style="color: black;">
</span></span></div>
<span style="color: #002060; font-size: 12pt;">
</span><br />
<div style="margin: 0cm 0cm 0pt;">
<span style="color: #002060; font-size: 12pt;"><span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";"><br /></span></span>
<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";"><strong><a href="https://www.youtube.com/watch?v=MPnudujlBZI" target="_blank">You got a dream…you gotta protect it</a></strong></span></span></span></div>
<span style="color: #002060; font-size: 12pt;">
</span><div style="margin: 0cm 0cm 0pt;">
<span style="color: #002060; font-size: 12pt;"><span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";"><br /></span></span></span></div>
<span style="color: #002060; font-size: 12pt;">
<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";"><div style="margin: 0cm 0cm 0pt;">
<span style="color: #002060; font-size: 12pt;">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. </span></div>
<div style="margin: 0cm 0cm 0pt;">
<span style="color: #002060; font-size: 12pt;"><br /></span></div>
<div style="margin: 0cm 0cm 0pt;">
<span style="color: #002060; font-size: 12pt;"></span><span style="color: #002060; font-size: 12pt;">I have to say I
felt good going to South Africa.</span><br />
<span style="color: #002060; font-size: 12pt;"><br /></span></div>
<div style="margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "times new roman";">
</span></div>
<div style="margin: 0cm 0cm 0pt;">
<span style="color: #002060; font-size: 12pt;">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. <a href="https://en.wikipedia.org/wiki/Jonas_Buud" target="_blank"><strong>Jonas Buud</strong></a></span><span style="color: #002060; font-size: 12pt;"> who came in
2<sup>nd</sup> a couple of years back & is the current 100Km World
Champion. </span></div>
<div style="margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "times new roman";">
</span></div>
</span><div style="margin: 0cm 0cm 0pt;">
<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";"><br /></span></span>
<span style="color: black;">
</span><span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";">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. </span></span></div>
<div style="margin: 0cm 0cm 0pt;">
<span style="color: black;">
</span><span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";"><br />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. </span></span><br />
<span style="font-family: "calibri";"><br /></span><br />
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<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";"><br /></span></span></div>
<br /></span><br />
<span style="color: black;"><span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";">Seeing as I
wasn’t going to run with my phone/camera I planned to take loads of photos of
the route </span></span><span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";">inc the `Wall Of Honour` - I had completely missed seeing this during
the Up run last year.</span></span>
<br /><br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9PtgHB260QW3ku7zcFmE8L3W2_ojmXvKkSTVDfg90mwklKDtDp7LgP4vxl1lf4oKx1g9sN5OO-0SM4ql4M0dnV9Vk85wVJJxtGGyZuTzabGD2DasVTdgRZ-NzH_56RxR3bAYD9mSTJ2g/s1600/20160602_80.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9PtgHB260QW3ku7zcFmE8L3W2_ojmXvKkSTVDfg90mwklKDtDp7LgP4vxl1lf4oKx1g9sN5OO-0SM4ql4M0dnV9Vk85wVJJxtGGyZuTzabGD2DasVTdgRZ-NzH_56RxR3bAYD9mSTJ2g/s320/20160602_80.jpg" width="320" /></a></div>
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<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";"><br /></span></span></div>
<div style="margin: 0cm 0cm 0pt;">
<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";">It was a
fascinating tour & well worth doing but maybe do the run first then go back
and do the tour another year. </span></span></div>
<div style="margin: 0cm 0cm 0pt;">
<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";"><br /></span></span></div>
<div style="margin: 0cm 0cm 0pt;">
<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";">In the evening
I met up fellow `members` of Runner`s World Comrades forum for a really good
meal & natter at Spiga – thanks <b>justanothrrnr</b> for organising.</span></span></div>
<div style="margin: 0cm 0cm 0pt;">
<br /></div>
<div style="margin: 0cm 0cm 0pt;">
<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";"><br />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 – 469<sup>th</sup> place). <br /></span></span></div>
<div style="margin: 0cm 0cm 0pt;">
<br /></div>
<div style="margin: 0cm 0cm 0pt;">
<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";">Later that
evening I made my way to the Hotel in Pietermaritzburg & the wonderful <a href="http://www.ascotbushlodge.co.za/" target="_blank"><strong>Ascot Bush Lodge</strong></a> </span></span><span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";">- 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 <b>02:30am</b> ready for the <b>05:30am</b> race
start. <br /></span></span></div>
<div style="margin: 0cm 0cm 0pt;">
<br /></div>
</span><div style="margin: 0cm 0cm 0pt;">
<span style="color: black;">
</span><span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";">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 <b>04:49am</b>
– Yeap <b>41 mins</b> to race start !!!! Looking back it did remind me of the <a href="https://www.youtube.com/watch?v=bjixdVvkfL4" target="_blank"><strong>Four Weddings & a Funeral </strong></a> scene. The hotel staff were amazing & they
realised that Mel was still there & woke her up. The Hotel wasn`t far from
the start as you could hear the PA / music system. I couldn`t miss Comrades
because I over-slept could I ??? </span></span></div>
<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";"><div style="margin: 0cm 0cm 0pt;">
<span style="color: #002060; font-size: 12pt;"><br /></span></div>
<div style="margin: 0cm 0cm 0pt;">
<span style="color: #002060; font-size: 12pt;">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. </span><br />
<span style="color: #002060; font-size: 12pt;"><br /></span>
<span style="color: #002060; font-size: 12pt;">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”</span></div>
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</span><div style="margin: 0cm 0cm 0pt;">
<span style="font-size: 12pt;">(I am very close to this person)</span></div>
<div style="margin: 0cm 0cm 0pt;">
<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";"><br />After about 3
minutes I crossed the start line –It felt like the whole race went past me in
the 1<sup>st</sup> 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 !!! </span></span><br />
<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";"><br /></span></span><span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";">Yes I had
remember to start the Garmin when the gun went off this year.</span></span></div>
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<span style="color: black;">
</span></div>
<div style="margin: 0cm 0cm 0pt;">
<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";"><br /></span></span>
<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";">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 !!! </span></span><br />
<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";"><br /></span></span></div>
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<span style="font-family: "calibri";"><span style="color: #002060; font-size: 12pt;">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 </span><span lang="EN" style="color: #002060; font-size: 12pt;">Vic Clapham medal</span><span style="color: #002060; font-size: 12pt;">. 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.</span></span></div>
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<span style="color: black;">
</span><span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";"><br />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 1<sup>st</sup>
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.</span></span></div>
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<span style="color: black;">
</span><span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";"><br />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. </span></span><br />
<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";"><br /></span></span>
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<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";"><br /></span></span>
<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";"><br /></span></span><span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";">I went past the
marathon point – not that it really matters - 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. </span></span><br />
<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";"><br /></span></span>
<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";">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. </span></span><br />
<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";"><br /></span></span></div>
<span style="color: black;"><div style="margin: 0cm 0cm 0pt;">
<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";">The views
around this area were stunning and really did take your mind off running. </span></span></div>
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<br />
<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";">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!!! </span></span></div>
<div style="margin: 0cm 0cm 0pt;">
<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";"><br />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. </span></span></div>
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<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";"><br /></span></span></div>
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<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";">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. </span></span></div>
<div style="margin: 0cm 0cm 0pt;">
<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";"><br />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. </span></span></div>
<div style="margin: 0cm 0cm 0pt;">
<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";"><br />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. </span></span></div>
<div style="margin: 0cm 0cm 0pt;">
<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";"><br />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.
</span></span></div>
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<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";">I can totally
understand <a href="https://en.wikipedia.org/wiki/John_Tarrant_(athlete)" target="_blank"><strong>John Tarrant</strong></a> infatuation of Comrades. It is a fantastic race.</span></span></div>
<div style="margin: 0cm 0cm 0pt;">
<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";"><br />But will I be
back?? </span></span></div>
<div style="margin: 0cm 0cm 0pt;">
<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";"><br />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 <b>thank you</b> Comrades for being such a part of my life. </span></span></div>
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<span style="color: #002060; font-size: 12pt;"><span style="font-family: "calibri";">Lastly thank
you again Mel. </span></span></div>
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Mr.K.http://www.blogger.com/profile/02745384678481380505noreply@blogger.com1tag:blogger.com,1999:blog-6175774150714671999.post-53461146642302383512016-05-03T20:36:00.000+01:002016-05-03T21:05:46.335+01:00Have a plan not a wish.<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="background: white;"><span style="font-family: "georgia" , "times new roman" , serif;"><br />The main concentration for March was Manchester
Marathon – not only would this be my 50<sup>th</sup> 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...</span></span></div>
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="background: white;"><br /></span><span style="background: white;">Athens
Marathon in November (04:31:11 – <b>Pen G</b>) & Marathon Day Marathon in
February (04:16:10 - <b>Pen F</b>) & this one in Manchester.<br /> </span><span style="background: white;"><br /></span><span style="background: white;">
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 – <b>Pen `D</b>` (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.</span></span><span style="background: white; font-family: "georgia" , "times new roman" , serif;"><br /><br />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 </span><span style="background: white; font-family: "georgia" , "times new roman" , serif;">J</span><span style="background: white; font-family: "georgia" , "times new roman" , serif;"> #Spooky</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /><span style="background-color: white;">So all in all a pleasing steady Month with some
good cross training.</span><span style="background-color: white;"><br /></span></span><span style="font-family: "georgia" , "times new roman" , serif;"><span style="background-color: white;"><br /></span><u><b>April - Scores on the Doors...</b></u></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><u><b><br /></b></u></span><span style="background-color: white; font-family: "georgia" , "times new roman" , serif;">Miles = 150.5 Miles (Yearly Total = 622 Miles)</span><br />
<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;">Time On Feet = 23 hrs 33 mins 00 sec (Ave 09:27
pace)</span><br />
<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;">Elevation =</span><span style="background-color: white; font-family: "georgia" , "times new roman" , serif;">
</span><span style="background-color: white; font-family: "georgia" , "times new roman" , serif;">9,912 ft (Total 44,512 ft) </span><br />
<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;">Highest Weekly Mileage = 50.7 Miles (End Of
March / April)</span><br />
<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;">Longest Run = 26.2 Miles (Manchester Marathon)</span><br />
<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;">Longest `Time on Your Feet` Run = 3hrs 46 mins
04sec (Exc. Bag Reclaim time !!! )</span><br />
<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;">Highest `Back To Back` Run / Miles = 5 Days /
43.5 Miles (End Of March / April)</span><br />
<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;">Races = 2 (Combe Gibbet To Overton &
Manchester Marathon)</span><br />
<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;">Parkruns = 4 off</span><br />
<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;">Bikram Yoga Sessions = 4 off (5 Hrs 00 Mins)</span><br />
<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;">PT Sessions = 2 off (2 Hrs)</span><br />
<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;">Sports Massage = 2 off</span><br />
<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;">Bikes Miles = 95.4 Miles</span><br />
<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;">Swim Sessions = 2 off (1.3 Miles)</span><br />
<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;">Now the focus is on the race day…....re-reading of `Make sure of your Comrades Medal` will be in full flow.</span><br />
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Mr.K.http://www.blogger.com/profile/02745384678481380505noreply@blogger.com0tag:blogger.com,1999:blog-6175774150714671999.post-84170207298540680062016-04-01T23:10:00.004+01:002016-04-01T23:10:35.171+01:00Write your own story...... <div dir="ltr" style="text-align: left;" trbidi="on">
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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. <br /><br />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. <br />
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<u><strong>March</strong></u><strong><u><br /></u><br />Miles</strong> = 141.80 (Yearly Total = 471.80)<br />
<strong>Time On Feet </strong>= 22 hrs 03 Mins (Ave 9:20)<br />
<strong>Elevation </strong>= 10,049 ft (Yearly Total = 34,600 ft) - Now heading down Everest :-) <br />
<strong>Highest Weekly Run</strong> = 45.20 Miles<br />
<strong>Longest Run </strong>= 32 Miles<br />
<strong>Longest `Time On Your Feet` Run </strong>= 5 hrs 31 Mins (New Forest 50 Kms)<br />
<strong>Highest `Back To Back` Days / Miles </strong>= 3 Days / 27.1 Miles <br />
<strong>Races </strong>= 8 (Leith Hill Half, The Grizzy, New Forest 50 Km, Fleet Half, Guernsey Easter 5Kms, 4.8M XC, Relay - 4 x 1.15M & 10Km.<br />
<strong>parkruns </strong>= 1 (Yes one !)<br />
<br />
<b>Yoga Sessions </b>= 0 (this is bad, very bad)<br />
<strong>PT Sessions </strong>= 3<br />
<strong>Sport Massage</strong> = 1<br />
<strong>Bike Miles </strong>= 59.8 Miles<br />
<strong>Swim Sessions</strong> = 0 (Also bad)<br />
<br />
<b>Highlights </b>= 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. <br /><br />
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 (<a href="https://en.wikipedia.org/wiki/The_Secret_(book)" target="_blank">The Secret</a>) & 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. <br /><br />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). <br />
<br />
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.<br />
<br />
This is a great interview from Marathon Talk with <a href="http://marathontalk.libsyn.com/episode-314-caroline-wostmann" target="_blank">Caroline Wostmann</a> (interview starts at 59:40)<br />
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Good luck if you are marathon running this month...<br />
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Have fun.<br />
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Mr.K.http://www.blogger.com/profile/02745384678481380505noreply@blogger.com0tag:blogger.com,1999:blog-6175774150714671999.post-56553229787219734252016-02-29T20:50:00.000+00:002016-02-29T21:17:49.330+00:00When you`ve got the chance - make the most of your opportunity - Simon Cowell <div dir="ltr" style="text-align: left;" trbidi="on">
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<br />
That is the first & probably only time I quote Simon Cowell !!<br />
<br />
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. <br />
<br />
Anyway and quickly moving on to the scores on the doors.....<br />
<br />
<u><strong>February</strong></u>.<br />
<br />
<strong>Miles</strong> = 170.30 (Yearly Total = 330)<br />
<strong>Time on Feet </strong>= 30 hrs 38 Mins (Ave 10:48 pace)<br />
<strong>Elevation </strong>= 13,229 ft (Yearly Total = 24,551ft)<br />
<strong>Highest Weekly Run </strong>= 78.50 Miles <br />
<strong>Longest Run </strong>= 35.2 Miles<br />
<strong>Longest `Time On Your Feet` Run </strong>= 7 hrs 33 mins (Pilgrims Challenge Day Two) <br />
<strong>Highest `Back To Back` Day`s / Miles </strong>= 3 Days / 74.5 Miles<br />
<strong>Races </strong>= 5 (Pilgrims Challenge Day I & II, Bramley 20, Marathon Day Marathon, SXC League - Polecat Valley)<br />
<strong>parkruns </strong>= 3<br />
<br />
<strong>Yoga Sessions / hours </strong>= 2 off / 3 hrs<br />
<strong>PT Sessions </strong>= 2 <br />
<strong>Sport Massages </strong>= 2<br />
<strong>Bike Miles / Time </strong>= 59.9 / 4 hrs 28 mins<br />
<strong>Swim Sessions / Miles / Time </strong>= 4 off / 2.9 Miles / 2 hrs 5 mins<br />
<br />
<strong>Highlights </strong>- 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 :-) <br />
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Training is #FunFunFun<br />
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<strong><span style="font-size: large;">Do your very best - that`s all you can do !</span></strong> - <a href="https://www.youtube.com/watch?v=YPjYtEZbjW0" target="_blank">Jai Waetford`s Grandfather</a><br />
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Mr.K.http://www.blogger.com/profile/02745384678481380505noreply@blogger.com0tag:blogger.com,1999:blog-6175774150714671999.post-81459622312744561552016-01-31T17:50:00.002+00:002016-02-29T10:36:32.766+00:00How big is your Mountain?<div dir="ltr" style="text-align: left;" trbidi="on">
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<br />
..well I guess it`s personal to you and that`s ok. <br />
<br />
Mine, if you don`t know, is `Comrades - the Down Run` - at the end of May. <br />
<br />
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.<br />
<br />
Last year`s training was good - looking back I learnt what was good & what wasn`t and where I could improve things.<br />
<br />
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.<br />
<br />
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?? <br />
<br />
So to the Scores on the Door...<br />
<br />
<strong><u>January </u></strong><strong><br /><br />Miles </strong>= 159.2 Miles <br />
<strong>Time on Feet </strong>= 27 Hrs & 40 Mins (Ave 10:53 pace) <br />
<strong>Elevation </strong>= 11,322 ft<br />
<strong>Highest Weekly Run</strong> = 38.6 Miles<br />
<strong>Longest Run </strong>= 22.9 Miles <br />
<strong>Longest `Time On Your Feet` Run</strong> = 5hrs 35 mins (Winter Tanners 20)<br />
<strong>Highest `Back To Back Day`s / Miles`</strong> = 4 Days / 33.4 Miles <br />
<strong>Races </strong>= 5 (Tadworth Ten, Winter Tanners 20, TVXC League - Bracknell, SXC League - Manor Park Country Park & Stonehenge Stomp 30Km)<br />
<strong>parkruns </strong>= 7<br />
<br />
<strong>Yoga Sessions & hours </strong>= 3 off & 3 1/2 hrs (All Bikram yoga)<br />
<strong>PT Sessions </strong>= 3 <br />
<strong>Sport Massages </strong>= 1<br />
<strong>Bike Miles / Time</strong> = 36.3 Miles / 2hrs 47 mins.<br />
<strong>Swim Sessions / Miles / Time</strong> = 3 off, 2.0 M & 1hr 33mins<br />
<br />
<strong>Highlights</strong> - 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<br />
<br />
<strong>Conclusions</strong> - 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??<br />
<br />
<a href="http://abloggerstalebymrk.blogspot.co.uk/2015/01/the-road-trail-or-treadmill-to-comrades.html" target="_blank">Last Year`s January Blog</a><br />
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Here is January`s training.... <br />
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<a href="https://www.youtube.com/watch?v=cW8rnMmYID8" target="_blank">Mix it up</a><br />
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Mr.K.http://www.blogger.com/profile/02745384678481380505noreply@blogger.com0tag:blogger.com,1999:blog-6175774150714671999.post-84207123301740357032015-11-12T19:28:00.003+00:002015-12-03T16:05:55.705+00:00It definitely wasn`t a case of `beware of Greeks bearing gifts`<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="color: #002060; font-family: "arial" , "helvetica" , sans-serif;">…….as
this one is a beauty.</span><br />
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<span style="color: #002060; font-family: "arial" , "helvetica" , sans-serif;">After
what seems like ages I`m back running – ok it`s not advisable to jump straight
into a Marathon length run but tickets & hotel were booked.</span></div>
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<span style="color: #002060; mso-bidi-font-family: David;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #002060; mso-bidi-font-family: David;">A few
steps back as it were – When you complete a race like Comrades you feel
invincible however you are not - I needed to rest but didn`t & paid the
price. August & September`s total running mileage was </span><span style="color: #1f497d; mso-bidi-font-family: David; mso-themecolor: dark2;">huge </span><span style="color: #002060; mso-bidi-font-family: David;">76 Miles. I did, however do
444 miles on the bike inc. a 4 ½ hrs sportive. October was `better` at 61
miles including the brilliant `Back to the Future Day` race – jogged out a ½
Marathon distance run in just under 2hrs 15 mins.</span></span><br />
<span style="color: #002060; mso-bidi-font-family: David;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br />I had
entered Athens Marathon for a couple of reasons – Athens is a fantastic City –
full of culture, it`s relevantly close, great for exploring before or after the
race, it is a great event inc the iconic finish stadium, the crowds are
wonderful, the weather can be lovely & hot AND route has hills !! Plus
I had ran this race in 2010 – see race report <a href="http://abloggerstalebymrk.blogspot.co.uk/2010/11/my-own-tribute-to-past.html" target="_blank"><strong>here.</strong></a> I had also hoped to bag a
good Comrades pen placement from it. Flights and hotel wise I managed to get
the flights via Nectar points & the hotel ( Novotel Hotel in the Omonia
District ) was doing an offer.</span></span><br />
<span style="color: #002060; mso-bidi-font-family: David;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #002060; mso-bidi-font-family: David;">I
flew out late Thursday afternoon, arrived ok & jumped on the train / Metro
heading into the heart of the City. I checked in and after a quick shower I was
out to my favourite part of the City – Monastiraki area. After a
fantastic meal & a couple of Mythos I headed back. In the next day I wanted
to explore the City – first stop (but I guess actually 12 or so along the
metro) was the Olympic Area. Fantastic structures but didn`t appear to be used.</span><span style="color: #002060; mso-bidi-font-family: David;"> After 30 mins or so it was
all the way back down to Port part of the City for the Expo. Eventually found
it but despite that locating trouble it was a far better expo then last time
and a better expo than I was expecting.</span></span><span style="color: #002060; mso-bidi-font-family: David;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /><br />The
next day I was meeting Wendy & husband Steve we had planned a nice trip up
to see the Acropolis & a bit of lunch – it`s a great way to see the city
too. The rest of the day was chill time.</span></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #002060; mso-bidi-font-family: David;"><br /><br />I
planned, like 2010 to catch one of the earliest buses so up at 4.15 for shower
& breakfast. I had already sorted out my kit. I do think travelling through
a big City on race morning is just brilliant – the tingles of excitement
building. We travelled towards the town of `Marathon` where we go at 9.00am. I
briefly see Wendy & wish her well. I get into pen 4 not that I was
sprinting off. I chatted to Bernice from Gosport Road Runners who was
also missing the second XC of the Southern Cross Country league </span><span style="color: #002060; mso-bidi-font-family: David;">L</span><span style="color: #002060; mso-bidi-font-family: David;"> The plan was a cheeky sub 5
run (& therefore quality for Comrades) – I had a 4 hrs 50 mins pace band as
I wanted to see, maybe in the latter part of the race where I was & where I
needed to be to achieve this time.</span></span><span style="color: #002060; mso-bidi-font-family: David;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /><br />I
knew because of the lack of running miles pacing was the key – as we set off it
felt like the whole field was going past me but I kept it steady at just over
10 minute / m. I must of had 15 miles of `feeling of being over taken` - then
the hills appeared. To be fair they were there all the time but I think folks
ran out of gas a bit. An advantage of running Comrades was that when I looked
up and saw a hill or incline I just thought “I`ve run Polly Shortts” and picked
up the pace. Talking of pace my mile splits were very constant despite the
course profile I had started to pass folks who went steaming passed me earlier.
I was taking a gel an hour & the water station was simply – water over arm,
water over head & drink the rest.</span></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #002060; mso-bidi-font-family: David;">I
broke the race down as a 20 miler as that was when it became a downhill course.
As I approached the 20 mile point (</span><span style="color: #1f497d; mso-bidi-font-family: David; mso-themecolor: dark2;">3.26 </span><span style="color: #002060; mso-bidi-font-family: David;">hrs) I knew I had done it as long as I didn`t go too mad
on this last downhill section. It was a good feeling to slow things down
despite the pick-up of pace. I made sure that I kept hydrated & my salt
level up so I used one of my SIS tabs in my hand held which I have to say
helped – at least it made a nice change of the taste of just water.</span></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #002060; mso-bidi-font-family: David;"><br /><br />My
Garmin had gained a bit of distance so I knew I was going to miss a `cherry on
top` target but I have to say all things considered was that the run itself was
one best I`ve ever done and yes I`ve have run negative split marathons before –
inc my PB @ London). </span><span style="color: #1f497d; mso-bidi-font-family: David; mso-themecolor: dark2;">Ok I had a good day & do not get it right every time
but o</span><span style="color: #002060; mso-bidi-font-family: David;">ne lesson
that needs to be learnt is that good pacing in runs so important. No better
feeling that nailing a good long run with a good strong finish.</span></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #002060; mso-bidi-font-family: David;"><br /><br />By
this stage I had picked up the pace to around 9 min 20 and overtaking loads –
the crowds were brilliant esp if you gave them back a bit of acknowledgement. I
can say I </span><span style="color: #1f497d; mso-bidi-font-family: David; mso-themecolor: dark2;">didn`t </span><span style="color: #002060; mso-bidi-font-family: David;">want the race to end but it did and what a finish – the Old
Olympic Stadium. They had switched finishing sides which I have to say
plus all the other little tweaks from 2010 had vastly improved the event. The
bag collection area was easier to get to. I quickly got changed and headed back
to the stands to watch others finish. It is truly brilliant to just sit there
and watch others `win` their particular Marathon battle.<br /><br /><b>B</b></span></span><span style="color: #002060; mso-bidi-font-family: David;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>ravo
Athens !!!</b></span></span><span style="color: #002060; mso-bidi-font-family: David;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /><br />Splits
– 1<span style="font-size: small;"><sup>st</sup> Half = 02:16:07 v 2<sup>nd</sup> Half = 02:15:03</span></span></span></div>
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<span style="color: #1f497d; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: David; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin; mso-themecolor: dark2;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><iframe frameborder="0" height="500" src="https://connect.garmin.com/activity/embed/951023982" width="465"></iframe><br /></span></span><span style="color: #002060; mso-bidi-font-family: David;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span><br />
<span style="color: #002060; mso-bidi-font-family: David;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span>
<span style="color: #002060; mso-bidi-font-family: David;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Next
up – more strength build up in the form of Cross Country ;-) #LoveMud </span></span><br />
<span style="color: #002060; mso-bidi-font-family: David;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span>
<span style="color: #002060; mso-bidi-font-family: David;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Oh got my Comrades Qualifier - Pen G - but do have two Marathons planned next year to bump up a bit. #OffToSouthAfrica #BackToBack</span></span><br />
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Mr.K.http://www.blogger.com/profile/02745384678481380505noreply@blogger.com0tag:blogger.com,1999:blog-6175774150714671999.post-52959497575274279882015-10-24T20:24:00.001+01:002015-10-24T20:24:54.092+01:00They say a journey starts with a single step......................... <div dir="ltr" style="text-align: left;" trbidi="on">
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....but who says that `step` needs to be a physical one ???? <br />
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I have come to realise I`m an `all in or not interested` kind of guy. Any commitment, idea, goal or dream I have needs to be locked in mentally. <br />
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This year`s goal was to finish the Comrades - which I found incredible tough. What I also found tough was resting - I guess the trouble with finishing a race like Comrades was the feeling of being invincible. To my shock I have found I`m not but this has not stopped me from entering next year`s Comrades - yes I`m going back.<br />
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For me, to finish the Comrades - 56 miles in 12 hours - was tough & so amazing so to do it again and in back to back years will be a bigger and more difficult challenge. I will need to up my game.<br />
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My physical training plan is coming together with some interesting events, with a heathly mix of PT sessions, bike sessions & more Bikram yoga sessions. Most of this starts after I fully recover from my Ab strain, hopefully the double XC season will make me stronger.<br />
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One thing I have started on to achieving this goal of mine is my mental training. I was recently lent two books about Comrades - "Bruce Fordyce - Comrades King" & "Just Call me Wally - Wally Haywood!" (thanks Chris) - which I am enjoying. I AM locking in this dream. <br />
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I have just come back from spending a whole day`s seminar with <a href="http://www.lesbrown.com/">Les Brown</a> - wow what an inspiration & motivating day.<br />
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Below are some of my `notes` - they may not make sense to you as I write then today (& may add more) but in the months to come when I read back I`m sure they will & push me on.</div>
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<ul style="text-align: left;">
<li>"Go Big, Stop playing small! " </li>
<li>"Hope in the future is power in the future" </li>
<li>"Program yourself for success" </li>
<li>"Be the best version of you" </li>
<li>"It`s not where you start, it`s where you are going" </li>
<li>"Want more of those `I can`t believe it`s me` moments" </li>
<li>"Push the limits" </li>
<li>"Mind-set Resilience" </li>
<li>"Choose your future" </li>
<li>"Problems are empowerment" </li>
<li>"Master something you love" </li>
<li>"Picture your Goal" </li>
<li>"Say YES to your dreams" </li>
<li>"Override that head-trash" </li>
<li>"It`s now or never - my dreams can`t wait" </li>
<li>"Invest in yourself" </li>
<li>"Don`t wait to live your dreams" </li>
<li>"Not too impress but to inspire" </li>
<li>"Now is the time to live my Dreams" </li>
<li>"I can do this" </li>
<li>"Have the will to do this"</li>
<li>"Courage, Will, Perseverance & Skill" </li>
<li>"Speak from the Heart"</li>
<li>"Create Experiences"</li>
<li>"Run after your Dreams" - yes Les Brown said that to me !</li>
<li>"Sometimes you need to believe someone else has faith in you" </li>
<li>"OQP - Only Quality People"</li>
<li>"Let Go or be Dragged"</li>
<li>"Surround yourself with like minded people"</li>
<li>"The Distance between your Dreams and Reality is Action"</li>
<li>"Don`t stop believing"</li>
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I promise not to leave it not so long before I blog again. <br />
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Enjoy whatever you do (esp if it`s XC).<br /><br />
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Mr.K.http://www.blogger.com/profile/02745384678481380505noreply@blogger.com0tag:blogger.com,1999:blog-6175774150714671999.post-89795367059426812162015-06-10T13:16:00.000+01:002015-06-10T13:16:53.728+01:00If you really want it, you WILL find a way.....Comrades Marathon 2015<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="color: #002060;">Where do I start ?? <a href="https://www.blogger.com/null" name="_MailOriginal"><o:p></o:p></a></span></div>
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<span style="color: #002060;">Firstly I need to thank everyone who sent me Good Luck
messages by card, e-mail, facebook, twitter messages – my time-line & feed
were filled with wonderful messages of support. <o:p></o:p></span></div>
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<b><u><span style="color: #002060;">I do thank you. <o:p></o:p></span></u></b></div>
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<span style="color: #002060;">Ok & a <b><u>SPOILER ALERT</u></b> – For those who
don`t know – I did it, I am a Comrades Finisher </span><span style="color: #002060; font-family: Wingdings;">J</span><span style="color: #002060;"> and yes it was tough, bloody tough. <o:p></o:p></span></div>
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<span style="color: #002060;">So how do I write a blog on a race that`s really been on
my mind for about 24+ months ago. I`m sure it was longer than that but do recall watching the race in 2013 live via YouTube. <o:p></o:p></span></div>
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<span style="color: #002060;">Comrades – basically you have less than 12 hours to run
about 55 miles in heat on a tough course. To put that into context my previous
50 mile PB was 11 hours 51 minutes (Caesars Camp 50) & my 12 hour PB was 51
miles (Lightning 12) so even to complete Comrades I had to run through TWO
tough PB`s BUT what I would say to this now (& indeed other challenges
running or not) is <b>DO IT & TAKE THE PLUNGE</b>. Don`t hide within your
comfort zone. There`s never going to be perfect time – just do it or you will
talk yourself out of it. What`s the worse that`s going to happen??<o:p></o:p></span></div>
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<b><u><span style="color: #002060;">Training wise</span></u><span style="color: #002060;"> –</span></b><span style="color: #002060;"> I am thinking about collating my training plan on a
spread sheet and adding it on here somehow but all I`ll say is that I trained
harder (& smarter) for this race than any other race. I wonder if it
actually helped by starting off in December a bit injured & yes I had the
luck we all need during training. To sum up in figures (& Inc. Comrades) I
ran 912 miles & 52,700 ft. of elevation gain – plus all of the yoga, PT
Sessions, Massages etc. <o:p></o:p></span></div>
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<span style="color: #002060;">Whoever said that Comrades is a Selfish Mistress wasn’t
wrong BUT saying all of that & yes it was hard work, tough & tiring but
I loved it – it`s not a challenge if you don`t push yourself !!! <o:p></o:p></span></div>
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<b><u><span style="color: #002060;">The trip itself</span></u></b><span style="color: #002060;">
– I entered Comrades on the day it opened & the plan was to spent time in
Africa afterwards & make it more of an adventure than the race itself sadly
for this year (I hope) other restrictions applied and I could only go for a
short `in & out` trip but what a trip it was !! I booked my accommodation
& flights fairly late (End of March). I booked into the Garden Court –
South Beach which was nice & full of Comrades Runners but if I go back
& stayed in Durban I would move back towards North Beach which is only 20
minutes’ walk along the Beach front away. As for flights you can get to Durban
many ways – UK to Frankfurt, Frankfurt to JNB then internal flight to Durban,
or UK to Dubai, then Dubai to JNB & then unto Durban – I went for a BA
flight from T5 to JNB then an internal flight to Durban. <o:p></o:p></span></div>
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<span style="color: #002060;">The day of the flight and seeing as it was an evening flight
I spent the morning packing, seeing my PT Instructor by having a massage &
popping over to see my main training partner Debby & Mike – all really
relaxing really. </span><span style="color: #1f497d;"><o:p></o:p></span></div>
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<span style="color: #002060;">The advantage for me for flying out of T5 is that it`s
only 25 minutes away, So later on I checked in & wandered around the
airport for a while – I saw quite a number of the UK Comrades T-shirts David
Ross had kindly organised . I boarded the aircraft and sorted out my seat for
the flight. As I closed my eyes (something I seem do before all flights) an
attendan</span><span style="color: #1f497d;">t </span><span style="color: #002060;">tapped
me on the shoulder & said “Hello Sir, would you like to come with me” – I
thought “what have I done??” to my relief & complete surprise I was being
moved to `Club Class` - thank you so much for that</span><span style="color: #1f497d;">. </span><span style="color: #002060;">I didn`t take full
advantage of the bar but did raise a glass to you guys. <o:p></o:p></span></div>
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<span style="color: #002060;">I arrived in Durban with hours to spare for my connecting
flight & after spending a little while I met up with some other UK Comrade
runners in the Mug & Bean for a bit of a natter. The flight to Durban was I
think uneventfully as I slept all of the way there !! At Durban airport I
jumped into a taxi for the 350 R trip to the hotel. Well what stunning countryside
- I think my mouth was open all the way to the hotel. I checked in & after
a quick shower I was off to the Expo. The buzz was electric. There was lots of
talk about a pre-race route trip – I didn`t do this as I wanted it to be a
surprise. I had an early night. <o:p></o:p></span></div>
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<span style="color: #002060;">In the morning I went for breakfast & even though it
was Friday you could sense the atmosphere – it was brilliant. That day
& I didn’t want to wear myself too much I just wandered down to see where
the North Beach parkrun would be held the day after. That night I went to the
Runner`s World Pasta Party – which was great & listening to Comrades Coach
Lindsey Parry which was motivating - we do write our own story.<o:p></o:p></span></div>
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<b><u><span style="color: #002060;">#parkrunDay </span></u></b><span style="color: #002060;">–
I was looking forward to this. It was a 8:00am start as I got outside &
started to walk down the promenade & was simply amazed on how many runners
were already running, jogging / walking – I have to say many were not there
because of the parkrun but just getting in their early morning exercise.
As I walked down a parkrun volunteer came aside, she noticed my 250 parkrun top
& made comment but with that her phone went & she said “Hello Gill
Fordyce” – after she finished the call I said “Sorry Gill as in the wife of
Bruce?” she said yes & that Bruce would love to see my top. We walked over
to Bruce who was getting ready & was introduced. Bruce said without any
hesitation that he wanted my top…I replied that he would have to wait </span><span style="color: #002060; font-family: Wingdings;">J</span><span style="color: #002060;"> Gill kindly agreed to take
a couple of photos. <o:p></o:p></span></div>
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<span style="color: #002060;">Bruce wished me luck for Comrades. I met up with
Dennis & the gang and awaited the pre-run talk. I edged towards the front
& hear Bruce mention myself & Frimley Lodge parkrun (at last I felt
like Darren Wood – aka Mr500 </span><span style="color: #002060; font-family: Wingdings;">J</span><span style="color: #002060;">
). I ran an easy 30:00 mins with Dennis. There were 1,245 off
runners that day & the volunteers coped very well – thank you North Beach
for a wonderful morning. Afterwards it seemed most of the UK runners went to
the Mug & Bean café. I met up with even more UK runners. In the afternoon I
wanted to drop my post Comrades bag into the Expo – at least it`s one thing
less to worry about on race day so I got that sorted.<o:p></o:p></span></div>
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<b><u><span style="color: #002060;">Race Day –<o:p></o:p></span></u></b></div>
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<span style="color: #002060;">Alarm set for 03.00am, kettle on & moved all my stuff
unto the bed…where I noticed the Garmin was already on !!!!! So it was straight
on re-charge, dived into the shower & out before I got wet. Prepared my
`Oat so Simple` breakfast & thought “hang about where`s the spoon?” – so I
ended up eating my Porridge with a stirrer – which took ages!! But apart from
that I calm. I left the hotel at 4.00am for the short taxi ride to the start
(50 R) – it wasn`t cold but I still wore my Brighton Marathon cotton t-shirt
(well it was the race I got my Comrades Batch / Pen position in). I sat down by
some steps opposite the clock tower & watched the pens fill – what an
atmosphere & still 60 mins to go. The pens close at 05:15 so I got into
mine at about 05:00 – I sat down on the kerb & thought about the day ahead,
how I trained for this, my success along the way, the best moments in build-up
races – it was up to me now. No-one could do it for me just me. Instead
of being worried I just smiled and thought `Let`s do this & get this done”.
<o:p></o:p></span></div>
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<span style="color: #002060;">As time ticked away & towards 05:30 we all moved
forward – and not in a crushing way & we seemed to respect everyone`s room.
The music got louder – the guy on the microphone pumped up the atmosphere. We
shook the hands of the runner to the right & wished them well - then
we shook the hands of the runner on the left. We all had one goal and that was
to finish, some had more than one but that was the aim everyone. I switched on
my Garmin & not really knowing how much charge it had but hopefully enough.
The famous `Shoshaloza` blasting out – the place erupted, then the `Chariots of
Fire` – I actually had goose bumps. I was hear listening to this live,
not via You-Tube but live & just about the leg it for 55 miles – wow wow
wow !!!! I will admit I had a lump in my throat.<o:p></o:p></span></div>
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<span style="color: #002060;">We moved forward again & then remember my `Crib
sheet` I attached it to my number so I could easily read it. The next
sounds we all wanted to hear was the “Cock`s crow” {great story about this – In
1948, at the start of the 8<sup>th</sup> Comrades a local runner Max Trimborn,
one of the 44 entrants that year, couldn`t contain his nervous energy on the
starting line. He needed to so something…anything. So he cupped his hands,
filled his lungs, and issued a lusty rooster crow. The other runners so
enjoyed this homey touch that they demanded repeat performances in subsequent
years. Trimborn obliged for the next 32, sometimes adorning himself with
feathers and a rooster vest. By the time of his death in 1985, Trmborn`s
crowing had been preserved on tape & still starts the Comrades Marathon –
just how fantastic is that?? This is the beauty & charm about this race there
are so many wonderful stories}. Anyway we moved forward, again no pushing
& shoving as I went over the line I started the Garmin…… HANG ABOUT – what
a muppet, it`s a GUN TO GUN Race. I quickly checked with a runner & it took
almost 2 mins to cross the line – ok time is now Garmin + 2 mins. What a
Comrades rookie !!! <o:p></o:p></span></div>
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<span style="color: #002060;">While it was dark it wasn’t too dark, as we all made our
way out of Durban we filled the road – it was a sea of bobbing heads as far as
you could see both in front & behind. All you really needed to concentrate
on was the cats eyes & any discarded clothes (talking of which my
gloves soon came off – they were nice too – oh well never mind).<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="color: #002060;">The plan was to be between 10 hrs & 11 hrs – but
thinking it would be nearer 11 hours. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #002060;">My pace band was – <b>80Km – 00:52:00, 70Km – 02:00:00,
60Km – 03:10.:00, 50Km – 04:19:00, 43Km – 05:00:00, 40Km – 05:30:00, 30Km –
06:44:00, 20Km – 07:59:00, 10Km – 09:16:00, 5Km – 10:06:00 & Finish
10:45:00.<o:p></o:p></b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #002060;">The `Crib sheet` was just regarding the 5 major
hills – they don`t tell you about the smaller hills or the hill with no name….<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span style="color: #002060;">Cowies – 73 Km (2Km), Fields – 68 Km (3.5 Km), Bothas –
52 Km (2.3 Km), Inchanga – 43 Km (3.7 Km) & Polly Shorts – 10 Km (2.5 Km)<o:p></o:p></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #002060;">For those that don`t know in Comrades everything counts
down – all the KMs markers count down, which I have to say is great at the end
but not so great at the start but at least you are fresh. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #002060;">The first 35 Km (22 Miles) is uphill – this is not a
warning this is fact – the incline is relentless. One of the 10 hrs buses went
past. The 1<sup>st</sup> of the hills is Cowles – I walked & planned
to walk this hills & make up time on the down sections. I felt a surge when
I went through the timing mat knowing that phones & apps were going off now
– smiling to myself about all those refresh buttons being pressed beforehand –
sorry guys. The next uphill section was about 14M & lasted about a mile –
this incline was brutal, not only was it sharp but the contour on the road was
incredible – I felt the strain all the way down my left leg. We got the
summit – I say summit as still goes up but the sharpness is less. The
1<sup>st</sup> 11 hour bus goes past…..my head drops… <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #002060;">The support along the roadside is amazing, the drinks
stations are fantastic. The difference between the richer & poorer areas
along the route is so distinctive – so moving. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #002060;">Another 11 hour bus goes past, then what seems to be only
a few minutes later the 11.30 bus goes by – my head really drops as I`m not
even half way & I`m way behind schedule. I try to join the bus but it
doesn`t seem to match what I need i.e. runs in the wrong place, walks in the
wrong place, the drink stations are too busy.. I soon get off – I guess you
need to join them from the start rather than go off too fast and then join. I
see it disappear down the road. So I look at the views instead – they are
spectacular. I would love drive the course with a camera. I decide there and
then that “Yes I`m behind schedule & got the pacing wrong & that I might
get timed out but this is the Comrades Up Run & it`s meant to be tough but
there was no way I am pulling to the side of the road – the recovery bus will
just have to run me down” The next water station I put small chunks of
ice in my hand held water bottle along with a High 5 tab (it was like a
slush puppy) & put a huge bit of ice under my cap & I picked my feet
up. It was like in Rocky where he gets told to win by Adrian </span><span style="color: #002060;">- I got my second wind. I
thought if I get timed out let`s just see how far I can get – my target was 50
miles & to beat 11 hrs 51 mins.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #002060;">I ran to Arthur`s Seat & I placed a flower &
wished him well – I didn`t have a smoke but I did have my 3<sup>rd</sup> (&
final) gel – I had more but didn`t really fancy then. Later on I gave a
couple of the double expresso ones away to the kids along the way – Hope they
liked them. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #002060;">I saw a sign saying `35 Kms` to go and thought that`s
only 7 parkruns to go I can do this ….& yes I did count each one down. I
later saw Hideo sporting his Dorking & Mole Valley AC vest, who was
completing in his 16<sup>th</sup> (who also stopped for a trip into McDonalds on
route - fantastic) we tagged each other for miles which was fun - if I say we
tagged each other 7 or 8 times I think that`s an understatement & I did
appreciate his help. We later worked out that we both run on the left, I spent more
time at the water stations – I did have a hand held (which I highly recommend) &
on the day I`m slightly quicker down-hill. I could hear him doing his tour
guide bit telling folks it`s all downhill now as we just cleared the highest
part of the course. 21 Kms to go – only a I have half marathon to go &
most of this was downhill. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #002060;">It is a great feeling & a huge turn around that I`m
chasing rather than being chased – yes I`m tired but feeling generally ok &
moving well. I was still chasing that 50 Mile `PB` which I`m think it going to
right on top of a Polly Shorts…..I go through 50 Mile in around 10hrs 32 mins (Note
to self-go find a 50 Mile race – late edit – Found one </span><span style="color: #002060; font-family: Wingdings; mso-ascii-font-family: Calibri; mso-char-type: symbol; mso-hansi-font-family: Calibri; mso-symbol-font-family: Wingdings;">J</span><span style="color: #002060;"> ). Polly Shorts is a real climb – all I wanted to do is run but
I don`t as I seem to have this walk / run & water station strategy right so
I carry on with it. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #002060;">Less than 6 Kms to go – I`m loving it. I`m waving to the
crowds (ok trying to get the blood down from my hands) they wave back. I go
past loads of runners – some I even recognise from earlier in the race.. I get
photo-bombed – we did have a laugh. It`s funny how you remember the stupid
parts of a race. They sneak a couple of more hills in.. In the last
two miles now. I see quite a few runners with cramp but they are still moving
forward – which is the key – don`t stop. I near the stadium – the noise is
intense. I raise my arms up, acknowledge the crowds. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #002060;">I am running inside the stadium now – yes me – thank
goodness I`m wearing my glasses. In one way I wish you could bottle this
feeling but I guess it`s better if you earn it. God knows how fast I`m running
– feels like I`m 5 minute milling. I want to finish but don`t want to finish –
I want this moment to last for ever. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #002060;">I see the finish line – it`s a wonderful sight, I go
through & received my medal, Ok I missed the bronze medal but I still get
the best medal I`ve ever received – a Comrades Finishing Medal (to be precise a
Vic Clapham). I thank as many of the volunteers as I can & make my way
through to the International finishing area. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><u><span style="color: #002060;">My Splits time & Cut Off`s – <o:p></o:p></span></u></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #002060;">Cowles Hill – 70.9 Km (16.8 Km) –
01:57:40 Cut
Off – 02:40:00 = +43 Mins</span><span style="color: #1f497d;"> Ahead</span><span style="color: #002060;"><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: #002060;">Drummond – 44 Km (43.7 Km) –
05:28:10
Cut Off – 06:00:00 = +31 Mins</span><span style="color: #1f497d;"> Ahead</span><span style="color: #002060;"><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: #002060;">Cato Ridge – 30 Km (57.7 Km) –
07:27:58
Cut Off – 08:00:00 = +32 Mins</span><span style="color: #1f497d;"> Ahead</span><span style="color: #002060;"><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: #002060;">Lion Park – 17 Km (70.7 Km) –
09:22:10
- <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: #002060;">Polly Shorts – 7.5 Km (80.2 Km) –
10:32:05 Cut
Off – 11:10:00 = +38 Mins </span><span style="color: #1f497d;">Ahead</span><span style="color: #002060;"><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: #002060;">Pietermaritzburg – 0 Km (87.7 Km) –
11:26:29 Cut Off – 12:00:00 = +33 Mins</span><span style="color: #1f497d;"> Ahead </span><span style="color: #002060;"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCGPvejYMJntYP1Z6ZyBRLv4ESD71HBHmknX17jcCLXAyMDynvN0lEaC8CncK-Cl1JVWfQfqnlWLFWLYGNox0lWEE7Fufo-yFMapiSjJ38RSJOg79g2vC_pAC8RE9zmke4zkQELn5S-6k/s1600/Comrades+Splits.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCGPvejYMJntYP1Z6ZyBRLv4ESD71HBHmknX17jcCLXAyMDynvN0lEaC8CncK-Cl1JVWfQfqnlWLFWLYGNox0lWEE7Fufo-yFMapiSjJ38RSJOg79g2vC_pAC8RE9zmke4zkQELn5S-6k/s320/Comrades+Splits.jpg" width="180" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #002060;">Useful information about Comrades – Make sure of your Comrades medal & this <a href="http://www.alsoranrunners.info/index.htm" target="_blank"><b>Comrades, the ALSORAN way Link</b></a></span></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWikS_F7I_UVlOm6fuG9u2lVS7aVrKjeeZexFzz5pNC1JARHmuSGIlXgrvh1t8tFZJLTpcOWKyvQWAHkVVoWrwhXIqVuYeFokpVY207NT87sN_tqJ08z1jkScOUAhGt11532oqVJGzSZU/s1600/Comrades+Cert.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWikS_F7I_UVlOm6fuG9u2lVS7aVrKjeeZexFzz5pNC1JARHmuSGIlXgrvh1t8tFZJLTpcOWKyvQWAHkVVoWrwhXIqVuYeFokpVY207NT87sN_tqJ08z1jkScOUAhGt11532oqVJGzSZU/s320/Comrades+Cert.jpg" width="200" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<iframe allowtransparency="true" frameborder="0" height="405" scrolling="no" src="https://www.strava.com/activities/315783542/embed/54457f9d47125af9e030b04ae6b05a94fb06b86c" width="590"></iframe></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><u><span style="color: #002060;">Post Race <o:p></o:p></span></u></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #002060;">Yes I was fortunate - I got my pacing wrong, I totally
under estimated the first 35Km but I had the luck in the race as well as the
training – many a good runner didn`t get this & didn`t make the line
(starting line & the finishing line)</span><span style="color: #1f497d;">. <br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--></span><span style="color: #002060;"><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: #002060;">I walked through the Finishing area, collected my bag
& wander</span><span style="color: #1f497d;">ed</span><span style="color: #002060;"> over to where most of the UK runners I knew were. As I was putting
warm clothes on I switched on the phone & while I think I’ve felt most
emotions life can throw at you but I cannot recall ever feeling so overwhelmed
by reading messages of Support & Congratulations as I did when I was
sitting there. I will treasure that memory for a very long time.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #002060;">I sent a tweet which I had been thinking about for ages –
“<b>I am a Comrades Finisher #BestTweetEVER”. </b><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #002060;">I sat there not really saying too much, eating or
drinking – just grinning like a loon but eventually I wandered over to where
the Buses where to take us home. I got a bit of luck here too as my Coach
instead of dropping me outside another Hotel of a similar name stopped right
outside my hotel. #Result I had a quick shower & hit the bar. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #002060;">The next evening David Ross had organised a meal – what a
great end to Comrades.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #002060;">I flew back the next day. Hardly surprising I slept on
the short flight to JoBurg, I didn`t have to wait too long for the connecting
flight. I boarded the Aircraft I sat in my seat, as I was sitting there I`m
sure I recognised a person a few seats up but didn`t disturb her. A flight
attendance tapped my on the shoulder and asked if I had run Comrades, I said
yes & she said “Oh well done, will you come with me please Sir” – Once was
amazing but twice – I was totally gobsmacked. Again I raise a glass to them
both – such a kind & wonderful gesture (I did hear a wonderful story
afterwards too). I have to say as soon I put the seat back & my feet on the
foot rest I was asleep & slept for most of the flight. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #002060;">On the way to the Passport clearance & baggage
reclaim I saw the person I thought I recognised and had the chance to say hello
– I was right it was only Ellie Greenwood – last year`s Ladies Winner &
this year 6<sup>th</sup> place Lady. She is such a nice person. Sorry rubbish
photo. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkMZFyovz6Z_5YfwZq052v7XitxvjL9dJd-wgLnYW3XvN8jfwb_RWszy51lxPbEE1beOsvj__IPDm_lEl33kWZhKYinc1KlBeSgDa_82zwqgDbfBWkuSzfze6fwAnWgcs8Pj8G2Uaqh7E/s1600/Ellie.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkMZFyovz6Z_5YfwZq052v7XitxvjL9dJd-wgLnYW3XvN8jfwb_RWszy51lxPbEE1beOsvj__IPDm_lEl33kWZhKYinc1KlBeSgDa_82zwqgDbfBWkuSzfze6fwAnWgcs8Pj8G2Uaqh7E/s320/Ellie.jpg" width="180" /></a></div>
<div class="MsoNormal">
<span style="color: #002060;"><br /></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><u><span style="color: #002060;">Monthly stats<o:p></o:p></span></u></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #1f497d; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">Miles = 204.3 Miles (Highest Month Ever)<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: #1f497d; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">Time On Feet = 34 hrs 54 mins.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: #1f497d; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">Elevation = 14,783 ft<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: #1f497d; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">Highest Weekly Mileage = 65.2 Miles <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: #1f497d; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">Longest Run = 87.7 Km Comrades<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: #1f497d; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">Longest `Time on your feet` Run = 11 hrs 26 mins (Comrades)<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: #1f497d; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">Highest `Back To Back / Miles` = 2 Days / 57 Mins<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: #1f497d; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">Races = 7 (North Dorset Marathon, Alton Ten, Windlesham Relays, Hook Ten,
Woodlands 5 & a Bit, BUPA 10,000 & Comrades)<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: #1f497d; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">parkruns = 5 (Rushmoor, Frimley Lodge x 2, Yeovil & North Beach)<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: #1f497d; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">Yoga Sessions & hours = 1 off / 1.5 hrs (Need to do more)<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: #1f497d; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">PT Sessions = 2 <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: #1f497d; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">Sports massages = 3 <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="background: white; color: #1f497d; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">What`s
next – <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="background: white; color: #1f497d; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">After
training for 6 months I`m going to be seeing & running with load of friends
as the Endure 24. I am in a team of 8. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="background: white; color: #1f497d; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">Thank
you South Africa<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
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<b><span style="color: #002060; font-size: 14.0pt;">Job
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<span style="color: #002060;">………..or is it ??? </span><span style="color: #002060; font-family: Wingdings;">J</span><span style="color: #002060;"> <o:p></o:p></span></div>
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Mr.K.http://www.blogger.com/profile/02745384678481380505noreply@blogger.com0tag:blogger.com,1999:blog-6175774150714671999.post-70080174125717465962015-06-06T15:39:00.002+01:002015-06-06T15:39:26.097+01:00Comrades Blog...well not quite <div dir="ltr" style="text-align: left;" trbidi="on">
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but (hopefully) here some `music`........ </div>
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Mr.K.http://www.blogger.com/profile/02745384678481380505noreply@blogger.com0tag:blogger.com,1999:blog-6175774150714671999.post-51470224280422899982015-05-01T09:47:00.003+01:002015-05-01T12:30:28.590+01:00Quick glance back as there something more exciting on the horizon.......... <div dir="ltr" style="text-align: left;" trbidi="on">
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Well it`s true isn`t as I`m not going that way but I do have to say April was a great month.<br />
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<u><b>Monthly stats</b></u> - when I said from last month stats "Please Sir, I want some more" I didn`t really expect to be that close.<br />
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Miles = 186.9 Miles<br />
Time on Feet = 29 hrs 16 mins<br />
Elevation = 10,273 ft<br />
Highest Weekly Mileage = 50.4 Miles<br />
Longest Run = 27.09 Miles (London Marathon)<br />
Longest `Time on your feet` run = 3 hrs 50 mins (Brighton Marathon)<br />
Highest `Back to Back Days / Miles` = 6 Days / 48.6 Miles<br />
Races = 3 (Compton Downland Challenge 20, Brighton Marathon & London Marathon<br />
parkruns = 3<br />
Yoga Sessions & Hours = 2 off & 3 hrs (2 x 90 mins of Bikram Yoga) (Note to self - do more)<br />
PT Sessions = 1<br />
Sports Massage = 3<br />
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<b><u>Highlights</u> =</b> Three fantastic races - everyone should do the Compton Challenge, it`such a great event & what stunning views - a `something for everyone` course too. Brighton - well you can read about that <a href="http://abloggerstalebymrk.blogspot.co.uk/2015/04/on-top-of-world.html" target="_blank">here</a>. How can I sum up London Marathon, well I didn`t take my foot off the gas as I did in Brighton & got the job done in 03:46:40 (v Brighton`s 03:50:36) - it was a spectacular day in the Capital esp with the `Paula` effect.<br />
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I always said I need to be in `PB` shape for Comrades and while I`ve not seen any `PBs` against any of my race times in this campaign (most were set two years ago) I will take where I am now as I`m there or there about plus a bit older - sometimes about how you feel with yourself & how the race went or where you are in the big picture rather than getting that `PB` sticker.<br />
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<b><u>What`s plan for the rest of the month</u></b> - One more last long run this weekend at the North Dorset Marathon, then a more visits to Casears Camp just to get some strength back & an old favourite the Hook Ten, more Bikram Yoga....oh and the World`s largest & oldest Ultra - <b><a href="http://www.comrades.com/" target="_blank">Comrades</a> </b>:-) <br />
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<u><b>Tactics for race day</b></u> - Re-reading advice from previous runners - <b><a href="http://sharmanian.blogspot.co.uk/2012/02/how-to-train-forthe-comrades-marathon.html" target="_blank">Ian Sharman</a> </b>& chapters from `<a href="http://www.amazon.co.uk/Make-Sure-Your-Comrades-Medal-ebook/dp/B00J7O78YG/ref=sr_1_1?ie=UTF8&qid=1430467489&sr=8-1&keywords=comrades+medal" target="_blank"><b>Make sure of your Comrades Medal</b></a>` yeap if I`m not our running or cross training my nose will be in a book.<br />
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<b>"The human spirit can handle much more than we realise, It matters how you are going to finish. Are you going to finish strong?" - Nick Vujicic </b><br />
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#LetsGetThisDone<br />
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Mr.K.http://www.blogger.com/profile/02745384678481380505noreply@blogger.com1tag:blogger.com,1999:blog-6175774150714671999.post-10837360258147061842015-04-15T19:36:00.001+01:002015-04-22T16:51:25.655+01:00On Top Of The World....<div dir="ltr" style="text-align: left;" trbidi="on">
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<u><span style="color: #002060; mso-bidi-font-family: David; mso-bidi-font-weight: bold;">Brighton
Marathon.</span></u><br />
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<span style="color: #002060; mso-bidi-font-family: David;">I entered this one last April
before I firmed up plans for Comrades as everyone was talking about it – all good,
well except the `Power Station` part !!! As my plans for this year unfolded
& took shape this weekend would be an important pin. I wanted to qualify
early for Comrades (which I did at Portsmouth ~ 4:20 – 4:40) but wanted to push
(without breaking myself) for a better Batch (Pen) placement. I had a go
& just missed an improvement at Dover Marathon (4:22) so this was the next
attempt. I didn`t really want to push myself at London & North Dorset is
hilly but I had those in my back pocket if I had to. </span><o:p></o:p></div>
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<span style="color: #002060; mso-bidi-font-family: David;"><br />On race day & I had decided not
to travel & stay down there. I was kindly driven down my the Fudges
who were there in support of #CoachFudge team, runners from Windle Valley, Frimley
Lodge parkrun & I`m sure every other runner that ran past – thanks again
for the lift down & thanks to Darren for the 5:50am pick up. We got
there in plenty of time – I didn`t see too many signs for the University car
parks but there again I wasn’t driving. Jumped on bus & met the famous `parkrun tourist
party bus` team from Reading which was nice as I got to chat to them. The bus dropped us off
very close to the near the start & we said our farewell to the Phil who was in
the elite start. I didn`t need the loo so I had loads of time to chat. <br /><br />I was
off in the Red pen and after a few adjustments in my kit after my little warm
up run I made my way into the starting pen where I met up with fellow Frimley
Lodge parkrunners – Alex & David. <br />
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<span style="color: #002060; mso-bidi-font-family: David;">The plan was 03:55:xx OR
04:15:xx and anything else would be just a good day in the Sun – I wore a 4:00
hr (9:09) pace band as I could see where I was all the time against that plan –
very useful things those pace bands. <br />
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Anyway after a couple of minutes after the starting hooter we were off. The
start was interesting esp the slight climb & decent where runners went off
to fast & paid the price. I managed to see the `Pink` wave go off as I
circled round the first lap. I did actually find the first 5 miles really
enjoyable – the crowd support was amazing – folks everywhere (inc Gobi – </span><span style="color: #1f497d; mso-bidi-font-family: David; mso-themecolor: dark2;">who </span><span style="color: #002060; mso-bidi-font-family: David;">seemed to be everywhere). On
the slight climb through the town I found myself running with fellow Cove Jogger Luke we both commented that last time we ran a marathon together it was
the `hot` one at Bournemouth - I took a gel </span><span style="color: #1f497d; mso-bidi-font-family: David; mso-themecolor: dark2;">every </span><span style="color: #002060; mso-bidi-font-family: David;">55 mins – also a couple of sips of water (I do have to say
I`m a fan of those paper cups). I do also like course where you can see the
faster runners coming along on the other side and Brighton course is a great
one for that – the leader came flashing past – no-one near him. We saw the lead
Ladies. I saw David Ross (Comrades) followed by Phil (#CoachFudge & Frimley
Lodge pr), Kate chasing a sub 3 and Big Pete both from Winchester, also spotted
Lisa from Fleet . Also a fast Fetchie I chatted to at the start. </span><span style="color: #1f497d; mso-bidi-font-family: David; mso-themecolor: dark2;"><o:p></o:p></span></div>
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<span style="color: #002060; mso-bidi-font-family: David;">Now not one to study the
course I was taken back by the out & back route at 8.5 / 9.5M but it was
useful to see who was just behind. As I start the hill I saw Abby & Ben
& just behind was Richard all in fine form. At this stage of the race I was
slightly ahead of target time – through 10M in just over 1hr 25mins. I did
think this section (8M – 14M) was a fast part of the course (best mile was 13M
at 8:06 min/m).</span><o:p></o:p></div>
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<span style="color: #002060; mso-bidi-font-family: David;">Through half way in 01:52:42.
Just after this we went down another out and back part – again enjoying this
part. I got a massive shout out by the `Andover Crew` at 16M / 19M (through
30Km in 02:39:26)</span><span style="color: #1f497d; mso-bidi-font-family: David; mso-themecolor: dark2;"> and out along the beach road again</span><span style="color: #002060; mso-bidi-font-family: David;">. </span><o:p></o:p></div>
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<span style="color: #002060; mso-bidi-font-family: David;"><me 18m="" about="" bob="" fudge="" photo="" thanks="" to=""></me></span><o:p></o:p><br /></div>
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<span style="color: #002060; mso-bidi-font-family: David;">(Me at Mile 19 - photo thanks to Bob Fudge)</span><br />
<span style="color: #002060; mso-bidi-font-family: David;"><br /></span>
<span style="color: #002060; mso-bidi-font-family: David;">I did still feel strong here –
I guess all those long runs in the hills are paying off. The pace did start to
drop around the 21 mile mark - I </span><span style="color: #1f497d; mso-bidi-font-family: David; mso-themecolor: dark2;">had </span><span style="color: #002060; mso-bidi-font-family: David;">really expected this as yes done the long runs </span><span style="color: #1f497d; mso-bidi-font-family: David; mso-themecolor: dark2;">(530
miles this year so far) </span><span style="color: #002060; mso-bidi-font-family: David;">but no tempo runs and for a good marathon you cannot skip
important parts of the training but I kept moving forward – I knew apart from a
disaster I would bump up my batch (pen) position.<br /><br />Just before the mile 24
marker I walked through the water station (good job the wasn`t an ice
cream seller there). </span><span style="color: #1f497d; mso-bidi-font-family: David; mso-themecolor: dark2;">So with </span><span style="color: #002060; mso-bidi-font-family: David;">2 miles to go no sub 03:45 but maybe a sub 03:50. I have to say
I did take my foot o</span><span style="color: #1f497d; mso-bidi-font-family: David; mso-themecolor: dark2;">f</span><span style="color: #002060; mso-bidi-font-family: David;">f the gas as it were – I don`t really want to do that again but
I guess I was just </span><span style="color: #1f497d; mso-bidi-font-family: David; mso-themecolor: dark2;">`</span><span style="color: #002060; mso-bidi-font-family: David;">saving my legs</span><span style="color: #1f497d; mso-bidi-font-family: David; mso-themecolor: dark2;">` for London</span><span style="color: #002060; mso-bidi-font-family: David;">. I saw Paul Sinton-Hewitt near the finish – what a
good place to watch the race</span><span style="color: #1f497d; mso-bidi-font-family: David; mso-themecolor: dark2;"> - a</span><span style="color: #002060; mso-bidi-font-family: David;">nd dropped down</span><span style="color: #1f497d; mso-bidi-font-family: David; mso-themecolor: dark2;"> onto the beach front and </span><span style="color: #002060; mso-bidi-font-family: David;">through to the finish. <br />
<br />
I finished in 03:50:36 </span><span style="color: #1f497d; mso-bidi-font-family: David; mso-themecolor: dark2;">– </span><span style="color: #002060; mso-bidi-font-family: David;">so race plan A achieved – I am running Comrades from Batch
(pen) C. I am delighted in that. </span><o:p></o:p></div>
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<span style="color: #002060;"><iframe frameborder="0" height="500" src="https://connect.garmin.com/activity/embed/744474780" width="465"></iframe></span><br /></div>
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<span style="color: #002060;">One stat I did notice before
Brighton Marathon was that according to Strava that I had managed to run 33,307
ft of elevation this year – now Mount Everest is `only` 29,029 ft high so in
a way I am `on top of the world`.</span></div>
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<o:p></o:p><br /></div>
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<span style="color: #002060; mso-bidi-font-family: David;">Next up – and apart from a
rather special parkrun at Frimley Lodge the Saturday (a double `250`
celebration) it`s th</span><span style="color: #1f497d; mso-bidi-font-family: David; mso-themecolor: dark2;">at </span><span style="color: #002060; mso-bidi-font-family: David;"><a href="https://www.youtube.com/watch?v=obZIZWzlJa8" target="_blank"><b>London thing.</b></a> </span><o:p></o:p></div>
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Mr.K.http://www.blogger.com/profile/02745384678481380505noreply@blogger.com0tag:blogger.com,1999:blog-6175774150714671999.post-63789280910983906962015-03-31T21:10:00.000+01:002015-03-31T21:10:34.170+01:00Follow the Yellow Brick Road.....<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSASdVnx5JCdtYVQSSqV5dG-kDGECpsgUs6DPUktuE649So1cxWoim4UJt-UR51V-eHfh651oZyAwhtT9oTshDya3DBv1nfiUe5CGCQoVjNpSuF6I8sXubUNDPOfi-BQXfW9j68rnGs7k/s1600/Yellow+Brick+Road.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSASdVnx5JCdtYVQSSqV5dG-kDGECpsgUs6DPUktuE649So1cxWoim4UJt-UR51V-eHfh651oZyAwhtT9oTshDya3DBv1nfiUe5CGCQoVjNpSuF6I8sXubUNDPOfi-BQXfW9j68rnGs7k/s1600/Yellow+Brick+Road.jpg" /></a></div>
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<br />
<span style="font-family: Georgia, Times New Roman, serif;">I do enjoy March, it is such a great month for putting in some good solid miles & normally loaded with races - well this year did not disappoint. It was also time to shift the focus from the trails & unto the roads.</span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;">Miles = 188.7 Miles </span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Time on Feet = 29 hrs 19 mins </span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Elevation = 10,102 ft</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Highest Weekly Mileage = 62.2 Miles</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Longest Run = 26.9 Miles (Port Of Dover Marathon)</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Longest `Time on your feet` run = 4 hrs 23 mins (Port Of Dover Marathon)</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Highest `Back to Back Days / Miles` = 6 Days / 62.2 Miles</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Races = 6 (Yateley Hockey Club 10Km, Leith Hill Half, Kingston Breakfast Run 16M, Fleet Half, Port Of Dover Marathon & Tempest Ten) </span><br />
<span style="font-family: Georgia, Times New Roman, serif;">parkruns = 3</span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;">Yoga Sessions & Hours = 6 off & 9 hrs (6 x 90 mins of Bikram Yoga)</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">PT Sessions = 3</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Sports Massages = 3</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Swim = 1 km (30 mins)</span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;"><u>Highlights = </u> It`s been a great month, recording my highest monthly mileage ever (closest was 181 M back in Jan 2010). I also managed to tick off a run I thought of years ago but never managed it till this year. The run was a bit of a warm up to a very local half Marathon & complete it in a good time - I ran the 5 miles to Fleet (42mins) & completed the Half in a progressive time of 01:46:06. A fantastic run at Kingston. </span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;"><u>Conclusions = </u> As Oliver said..."Please Sir, I want some more !" </span><br /><br />
<u><br /></u>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6cEoE8pWSYY-Lxbr2rHKyFFht1WXsR2XtT4SyhOC_CrDanXexUhhcBKLaKZPwxQgz2alhfXULf9yUjOePo-DAejUDLVxGnEc4bg5bVvMe0vCZ01zd0W6OeQbGWRne_ZmH_ZFQT9o-ebA/s1600/Fight.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6cEoE8pWSYY-Lxbr2rHKyFFht1WXsR2XtT4SyhOC_CrDanXexUhhcBKLaKZPwxQgz2alhfXULf9yUjOePo-DAejUDLVxGnEc4bg5bVvMe0vCZ01zd0W6OeQbGWRne_ZmH_ZFQT9o-ebA/s1600/Fight.jpg" height="176" width="320" /></a></div>
<u><br /></u>
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Comrades Connection - Yellow Brick Road is Toto & <a href="https://www.youtube.com/watch?v=FTQbiNvZqaY&list=RDFTQbiNvZqaY" target="_blank"><b>this.</b></a><br />
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Mr.K.http://www.blogger.com/profile/02745384678481380505noreply@blogger.com0tag:blogger.com,1999:blog-6175774150714671999.post-59600900345915183072015-03-16T20:58:00.000+00:002015-03-16T20:58:12.730+00:00Breakfast at Tiffany`s…………….well Breakfast in Kingston really.<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="color: #002060; mso-bidi-font-family: David;">When
I put my Comrades training plan together i</span><span style="color: #1f497d; mso-bidi-font-family: David; mso-themecolor: dark2;">t</span><span style="color: #002060; mso-bidi-font-family: David;"> was always on the `shew-whiff` basis by being hampered by
`that` tight hamstring so no normal speed sessions or tempo runs planned
in but </span><span style="color: #1f497d; mso-bidi-font-family: David; mso-themecolor: dark2;">the </span><span style="color: #002060; mso-bidi-font-family: David;">main
emphasis being on endurance (miles & miles) & strength-work (hills
& hills & PT) and stretching (hours & hours of yoga & massage)
& </span><span style="color: #1f497d; mso-bidi-font-family: David; mso-themecolor: dark2;">making up the rest was </span><span style="color: #002060; mso-bidi-font-family: David;">listening to experience – both from self & others, </span><span style="color: #1f497d; mso-bidi-font-family: David; mso-themecolor: dark2;">belief in
myself, bit of luck and </span><span style="color: #002060; mso-bidi-font-family: David;">all bounded with a heavy </span><span style="color: #1f497d; mso-bidi-font-family: David; mso-themecolor: dark2;">splash </span><span style="color: #002060; mso-bidi-font-family: David;">of fun</span><span style="color: #1f497d; mso-bidi-font-family: David; mso-themecolor: dark2;">.</span><o:p></o:p></div>
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<span style="color: #002060; mso-bidi-font-family: David;">Well </span><span style="color: #1f497d; mso-bidi-font-family: David; mso-themecolor: dark2;">a </span><span style="color: #002060; mso-bidi-font-family: David;">fun part came this weekend at
the <b><a href="http://humanrace.co.uk/events/running/breakfast-run" target="_blank">Lidl Kingston Breakfast Run</a> </b>There was 3 distances – 8</span><span style="color: #1f497d; mso-bidi-font-family: David; mso-themecolor: dark2;">.2M</span><span style="color: #002060; mso-bidi-font-family: David;"> (one lap), 16</span><span style="color: #1f497d; mso-bidi-font-family: David; mso-themecolor: dark2;">.2</span><span style="color: #002060; mso-bidi-font-family: David;">M (two laps) or a new 20M (a two & half lap course) -
I opted for the 16</span><span style="color: #1f497d; mso-bidi-font-family: David; mso-themecolor: dark2;">.2</span><span style="color: #002060; mso-bidi-font-family: David;">M run. When I first saw this it literally screamed
progressive run but at what pace? There were pacers there – 6 minute, 7, 8, 9,
10, 11 & 12 (the 6 min pacer was apparently on a bike).</span><o:p></o:p></div>
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<span style="color: #002060; mso-bidi-font-family: David;">It
was a nice & early</span><span style="color: #1f497d; mso-bidi-font-family: David; mso-themecolor: dark2;"> (start time 08:30am) </span><span style="color: #002060; mso-bidi-font-family: David;">& on the way</span><span style="color: #1f497d; mso-bidi-font-family: David; mso-themecolor: dark2;"> over</span><span style="color: #002060; mso-bidi-font-family: David;"> I bumped into Matt – good to
briefly say hello. I parked up & as I was dropping my bag off I chatted to
Mike from the Club (Windle) who had just got back from hols & made our way
to the start line – literally all metres away from each other. The course
itself was flat & basically through the start / finish, over a bridge,
along the River past Hampton Court , over another bridge, out towards Hinchley
Woods and along the river towards Kingston. I opted to start & cross
the line with the 10 min pacer and then catch up the 9 min pacer</span><span style="color: #1f497d; mso-bidi-font-family: David; mso-themecolor: dark2;"> – chase the
pacer - </span><span style="color: #002060; mso-bidi-font-family: David;">a similar
plan when I did the Basingstoke Half last year but not straight away – kind
of a `8, 4 + 4` plan. I settled nicely into pace with the slowest
three miles in the first four miles. I took two gels – one on each lap
but no water during the race. The water stations & the wearing of earphones
(narrow footpaths on the inward trip) </span><span style="color: #1f497d; mso-bidi-font-family: David; mso-themecolor: dark2;">were </span><span style="color: #002060; mso-bidi-font-family: David;">to me the only areas of concerns. As we headed back
towards Kingston I could feel the pace increasing. I turned left past the
start and out on my second lap. It was nice to increase the pace – I felt like
I was racing again plus you do get a boost from passing other runners. I
totally recommend progressive runs rather flat out runs. With about 4 to go I
saw Steve & wished him well. As I past the final water stop (approx. 13M
point) I did push the pace to catch the pacer – I hadn`t seen their flag at all
& getting a bit concerned !!! With a mile or so to go when I saw the group
– a bit narrow for such a large group. I caught up and thought well I`ve
come this far & might as well carry on to the finish and after a while went
past. It is nice to end a solid week training (44 mile week) with a
sprint finish & feeling good </span><span style="color: #002060; font-family: Wingdings; mso-bidi-font-family: David;">J</span><span style="color: #002060; mso-bidi-font-family: David;"> </span><o:p></o:p></div>
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<span style="color: #002060; mso-bidi-font-family: David;">As I
made my way through the finish tunnel I was given the largest goodie bag I have
ever been given – it was incredible, full of useful stuff too – well done Lidl
& well done Human Race Events for putting on this race. It`s one I`ll
do again.</span><o:p></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYQqJnj0YELkCR0FWrhpSluUMgTz5ya0kBkJPFt5hgQgPQ2FMJ9jsJzUpezbCarR4Posc2LAQgNrdqel7WBfaQGsbgs7yNEpDaMGyVTcehYz6_xscCHafChsZbVVbRMusM4aiyBk0yGRQ/s1600/Neg+splits+-+Kingston.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYQqJnj0YELkCR0FWrhpSluUMgTz5ya0kBkJPFt5hgQgPQ2FMJ9jsJzUpezbCarR4Posc2LAQgNrdqel7WBfaQGsbgs7yNEpDaMGyVTcehYz6_xscCHafChsZbVVbRMusM4aiyBk0yGRQ/s1600/Neg+splits+-+Kingston.png" height="320" width="320" /></a></div>
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<span style="color: #002060;"><b><u>Race splits</u></b>;</span><o:p></o:p></div>
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<span style="color: #002060;">Start – 4M = 00:37:26</span><o:p></o:p></div>
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<span style="color: #002060;">4M to 8M = 00:37:09 (halfway turn 01:14:17)</span><o:p></o:p></div>
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<span style="color: #002060;">8M to 12M = 00:34:37</span><o:p></o:p></div>
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<span style="color: #002060;">12M to 16M = 00:33:06</span><o:p></o:p></div>
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<span style="color: #002060;">Finish = 02:21:00</span></div>
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<span style="color: #002060; mso-bidi-font-family: David;"><b>Full Garmin details</b> - </span><o:p></o:p></div>
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<span style="color: #002060;"><iframe frameborder="0" height="500" src="https://connect.garmin.com/activity/embed/720246282" width="465"></iframe></span></div>
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<span style="color: #002060; mso-bidi-font-family: David;">Results
- <a href="http://humanrace.co.uk/results-archive/2015/lidl-kingston-breakfast-run" target="_blank"><b>HERE</b></a></span><o:p></o:p></div>
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<span style="color: #002060; mso-bidi-font-family: David;"><br />
Job done </span><span style="color: #1f497d; mso-bidi-font-family: David; mso-themecolor: dark2;">– had a lot of fun </span><span style="color: #002060; mso-bidi-font-family: David;">& March`s race number 3 </span><span style="color: #1f497d; mso-bidi-font-family: David; mso-themecolor: dark2;">in the bag </span><span style="color: #002060; mso-bidi-font-family: David;">– only 3 to go (Fleet Half,
Dover Marathon & Spitfire 20M). </span><o:p></o:p></div>
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Mr.K.http://www.blogger.com/profile/02745384678481380505noreply@blogger.com0tag:blogger.com,1999:blog-6175774150714671999.post-23073721210568918822015-02-28T17:50:00.000+00:002015-02-28T17:50:01.620+00:00My legs are just fine and dandy.....<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong><u>The marks in the snow;</u></strong></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><u>February;</u></span><br /><br /><span style="font-family: Arial, Helvetica, sans-serif;">Miles = 105.7 Miles.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Time on Feet = 20 hrs & 26 mins.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Elevation = 10,266 ft.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Highest Weekly Mileage = 57.1 Miles.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Longest Run = 32.5 Miles (Punchbowl `Marathon`)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Longest `Time on your feet` run = 7 hrs 25 mins 43 sec (Punchbowl Marathon).</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Highest `Back to Back Days / Miles = 5 Days / 57.1 Miles.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Races = 2 (TVXC - Thames Valley Triathletes, Punchbowl Marathon)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">parkruns = 2</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Yoga Sessions & hours = 2 off & 3 hrs (2 x 90 mins of Bikram yoga) </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">PT Sessions = 2</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Sports Massages = 1</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Bike Miles = 0</span><br />
<u style="font-family: Arial, Helvetica, sans-serif;"><br /></u>
<u style="font-family: Arial, Helvetica, sans-serif;">Highlights</u><span style="font-family: Arial, Helvetica, sans-serif;"> </span><span style="font-family: Arial, Helvetica, sans-serif;">= A fantastic end to Cross Country seasons - managed 4 races. Also managed some time off with an excellent 8 days skiing - stats; 51 hrs, 177 miles, 95 runs & top speed 48.4mph. </span><br />
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<u style="font-family: Arial, Helvetica, sans-serif;">Conclusions</u><span style="font-family: Arial, Helvetica, sans-serif;"> </span><span style="font-family: Arial, Helvetica, sans-serif;">= It`s all about the hills.</span><br />
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Mr.K.http://www.blogger.com/profile/02745384678481380505noreply@blogger.com0tag:blogger.com,1999:blog-6175774150714671999.post-55968121239307003162015-01-31T14:21:00.001+00:002015-02-11T13:20:52.162+00:00The road (trail or treadmill) to Comrades - it`s an Ultramarathon not a sprint !!<div dir="ltr" style="text-align: left;" trbidi="on">
<u><strong><span style="font-family: Arial, Helvetica, sans-serif;">Scores on the Doors;</span></strong></u><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<u><span style="font-family: Arial, Helvetica, sans-serif;">January;</span></u><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Miles = 132.3 Miles.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Time on Feet = 20 hrs & 58 mins.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Elevation = 7,159 ft.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Highest Weekly Mileage = 40.4 Miles.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Longest Run = 20.1 Miles (Stonehenge Stomp `20`)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Longest `Time on your feet` run = 3:35:36 (Stonehenge Stomp).</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Highest `Back to Back Days / Miles = 5 Days / 31.0 Miles.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Races = 4 (Tadworth Ten, TVXC - Tadley, TVXC - Bracknell, Stonehenge Stomp 20)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">parkruns = 7</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Yoga Sessions & hours = 8 off & 10 hrs inc 4 x 90 mins of Bikram yoga </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">PT Sessions = 3</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Sports Massages = 1</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Bike Miles = 0</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><u>Highlights</u> = Started off with a double parkrun & run in-between Rushmoor & Frimley Lodge (Thanks to Dave for the tow). The splendid Thames Valley Cross Country meet at Tadley which was a true mud-fest of a XC - fantastic. Planned progressive parkrun (Splits - 8:09, 7:45, 7:22) - encouraging.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><u>Conclusions</u> = Highest monthly running mileage since June 2013 (155). It`s been a good solid month of moving forward & active rest. No speed work but that will come. Good base work done.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">"</span><span style="background-color: #fafafc; color: #4d4d4d; font-family: 'Helvetica Neue', Helvetica, sans-serif, Arial; font-size: 15px; line-height: 21px;">Because you know I'm all about that bass" - Meghan Trainor.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">RIP Graham Petrie.</span><br />
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Mr.K.http://www.blogger.com/profile/02745384678481380505noreply@blogger.com0tag:blogger.com,1999:blog-6175774150714671999.post-19482885568636151612014-12-23T10:45:00.002+00:002014-12-23T16:31:54.951+00:00Looking forward....... <div dir="ltr" style="text-align: left;" trbidi="on">
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What an `odd` year....<br />
<br />
I`ve been busy at work & socially - not too much running as I`ve had a hamstring strain for most of the year - remembering I had my left hamstring taped up in February in the Pilgrims Ultra.<br />
<br />
This strain really did blow my early plans of 14 Marathons (or Ultras) in 2014 - I got to 5 by April then had to let this challenge go.<br />
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It has not been all doom & gloom though (not that you would have expected that from me) as I managed to sneak in 4 Marathons & 5 Ultras (not inc. the 5 laps of Endure 24 & 5 laps of Thunder Run or the Elstead `Marathon`). I did also including a couple from my `bucket` list - a back to back Ultras, Alexander The Great Marathon, The `D-Day` Marathon in Normandy & still ran at Endure 24 & Thunder 24 and not forgetting I ran my 250th parkun (inc winning the 100 mtr challenge) plus having fun at other races.<br />
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(I would like to thank everyone who came along & sent me kind messages that weekend)<br />
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During this time I didn`t really attempt any `speed work` & cut my mileage down by 50 miles per month (& I know it`s all relevant and what`s makes running so good as we are all at our own levels) but most of my running has been at around 10 min / miling (easy of the brain too) with hardly any long runs.<br />
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So instead of getting down I`ve been looking forward....<br />
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So on 1st September I entered and I guess my biggest challenge....the <a href="http://www.comrades.com/" target="_blank"><b>`COMRADES`</b></a> - a 89 Km (55 Miles) road race in South Africa and I need to finish within 11 hrs 59 mins & 59 seconds of starting gun.......Oh and it`s on an `UP` route.<br />
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It`s a big challenge - my biggest one yet & I`m so glad I ran Caesars Camp 50 M in less than 12 hours. I know I can do this.<br />
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As it`s a `gun to gun` time I really need to be as close to the start as physical possible - to do this I need to get a good starting pen position (or `Batch`). The qualifying time is 5:00 hrs, then 4:40 hrs, 4:20 hrs, 4:00 hrs, 3:40 hrs, 3:20 hrs & 3:00 hrs & race times can only count from 1st Aug `14 to 4th May `15...<br />
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My thinking here was to qualify in the 1st place & taking the pressure off & then use another marathon to bump up my pen. With that in mind I went to Portsmouth marathon (No. 38) this weekend to obtain this - I am glad to say I got my qualifying time of 04:35:11 - Pen `F`.<br />
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My training plan still need to be firmed up - so far I`ve entered the Fleet Half, Dover & Brighton marathons - still awaiting to hear about London and might enter Tadworth 10, Bramley 20, Moonlight Challenge (32M) & Surrey Spitfire 20......<br />
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All in all it`s going to be an exciting (& fun) time ahead.........looking forward is so much better than looking back.<br />
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:-)<br />
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Mr.K.http://www.blogger.com/profile/02745384678481380505noreply@blogger.com2tag:blogger.com,1999:blog-6175774150714671999.post-20814348714856035732014-06-21T15:13:00.000+01:002014-06-21T15:13:12.312+01:00What a weekend - Le Marathon de la Liberté & #DDay70 (Plus 7)<div dir="ltr" style="text-align: left;" trbidi="on">
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(Drawing by Benjamin Thomas & really does sum up how you feel when running this event.) <br />
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Another event on my bucket list – I first saw this event
back I think in 2011 & I`m so glad I left it to #DDay70 to run it which I have to say was more luck than
judgement. <o:p></o:p>Like all races in France you need a Doctor`s note (£25) so
with that in hand I entered, I eventually booked the ferry crossing (initially
I tried to booked the actual D-Day weekend & did wonder why the Friday
night & Sunday night`s crossing were already full !!) & booked a nice
quiet hotel (Hotel du Havre) about 2 miles away from the finish and waited till race
weekend……..<o:p></o:p></div>
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And what a weekend it was !!<o:p></o:p></div>
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The train from Farnborough was hassle free as it was straight to Portsmouth
Harbour and with a short taxi drive I was at the International port awaiting
boarding….<o:p></o:p></div>
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It was a really nice, smooth crossing except that I
fell asleep in my reserved seat & woke up in the morning on the
floor....a bit bizarre and there was me thinking I was a light sleeper !!! Shortly after
arriving I found a café in Ouistreham & over breakfast I planned out the day – trip to Sword Beach landing area, see some of many memorials & visit a few
museums.<br />
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First up was <b><a href="http://en.wikipedia.org/wiki/Sword_Beach" target="_blank">Sword Beach</a></b> - even the walk to the beach brought goose bumps to the back of neck - it was quite electrifying. The houses were still proudly showing their appreciation by showing flags of all sizes. (I instantly knew what I had forgotten - a flag for my race). I got to the actual beach & have to say it was quite a humbling experience -I had pictures in my head from various war films like Saving Private Ryan and knew it wasn`t even close to knowing how those young men felt fighting for survival on all of those landing beaches not just Sword Beach. <br />
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I walked past the `Memorial Commando Kieffer` & down towards Colleville-Montgomery - I didn`t realise how far it was. As I came back I stopped in Museum No. 4 Commando & Le Grand Bunker Museum - quite incredible. You could easily spend all day walking round just that one little place & if I ever came back I would spend more than a few short hours plus you would need a car to see the larger tributes to those fought & died during D-Day & the weeks after.<br />
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Eventually I headed back to the ferry port area to have lunch - I had almost forgotten I had to collect my race number from `Le Memorial de Caen` & check into the hotel plus it wouldn`t be a bad thing if I got off my feet for a while. The expo was in full swing when I got there (4pm ish), got my number & had a look around the various stalls. I knew my hotel was about 3Km away - I just had to make sure I headed 3Km in the right direction. I am glad I walked back that day as I knew I had to do the next day too. I eventually got to the hotel & it was a fairly straight forward route - even going past a couple of nice bars - and checked in. After I had a shower I did manage to grab 40 winks, afterwards I got my race kit & bag together & realised I didn`t bring my normal breakfast - good job I carry a few things to eat after these long runs so they would have to do plus I`m sure (hoped) I would find a cafe open near the start. I went out for dinner but did dragged myself away before the England game as my taxi was booked at 06:30am..<br />
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We had free buses taking us from the finish to the various starts (10Km, Semi or Full Marathons) - it was quite funny as I saw loads of buses & headed that way. The marshal informed me that they were the Semi-Marathon buses & that I needed to head over in that direction - I headed off & turned the corner & saw only two buses...and thought I`m gonna actually be last then!<br />
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As we got one of the first buses we were almost the first ones at the Marathon starting area - a little fishing / harbour town called `Courseulles-sur-Mer`. I found my cafe & coffee was drunk :-) I walked a little just to keep the legs ticking over - I wanted to keep the warm up to a very easy one as while the hamstring was OK I didn`t want to push my luck anymore than I was already !! I guess within 10 minutes of the start (09:10am - odd time eh??) I went for a little jog - only to see a `Farnham Runner` on the other side - I said hello & wished him luck. As we formed into the starting area I saw another local running vest - this time it was Reading Roadrunner - bizarre. We chatted for a bit then the race started.<br />
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My race plan was changed when I saw in the previous week the cut-off times (being 5hrs) as ideally I wanted to jog round taking loads of photos & clocking a time of 5:30hrs perhaps. So I changed it to around 4:45hrs.<br />
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We headed out of Courseulles-sur-Mer & the support was amazing - loads of cheers - I even got my first "Monsieur K" - we headed out of the town and along the open roads. After about 3 miles we ran along the beach road and I began to notice was how flat & open it was & thoughts of what it must of been like 70 years ago. We were at this stage running towards "Juno" Beach and past many memorials. Pace wise I hit the 10Km mark in around the hour & time for my 1st gel (1 every hour on the hour)<br />
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Just before the 10M point (01:36:xx) and it didn`t feel like the 10M point we ran into Colleville-Montgomery so my trip the day before wasn`t wasted as we ran exactly where I walked even past the Grand Bunker. The support around here was great. Soon enough we went past where I had breakfast & lunch the previous day & headed down the river. I went through half way in 02:06:xx so a bit quick - looking back I guess it was due to I wasn`t really thinking on the running but more on the history of the area (that`s my excuse anyway).<br />
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For some reason I had expected the half way point was to be Pegasus Bridge & us to actually run over it but as we came up towards it I saw it from side on - I stopped to take a couple of photos (14.85M in 02:24:xx) & saw a Hatch Warren (nr Basingstoke) runner just ahead (he did keep that way too). Despite me paying not too much attention to running I was getting (& no real surprises) a bit tired esp after about 16M we turned off the river path and headed up into a built up area. Another thing was also clear this part had more of an incline without a lot of descent parts.<br />
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I guess I first started to walk around 17.5M (02:53:xx) which on the back of my recent runs wasn`t too bad really. This last section of the route was very pretty but again very open & despite the inclines very flat. We headed down narrow tracks and here I did wonder how many hours it took to clear back in 1945. We past several small cemeteries - all carefully looked after.<br />
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At around the 3:30 hr mark the last of the pacers (4:30) came past - I did half think of hoping on board but by this time the `Ultra shuffle` was in full swing. My hamstring was generally OK but what I had noticed was that my soles of feet were hotting up - I guess from the lack of pounding (something to note for next year I think). <br />
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Soon enough & I do not recall many Km / Mile markers we came into the last mile - the crowds were building up & cheering away - during the last 1/2 mile or so I untie my flag & waved it back - great response back. Went through the line & collected one of the best medals I think I have (Dog tags), collected my goodie bag, grabbed some water & coke - I did declined the cheese.<br />
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I did find the showers - which I have to say were very nice not only from a post marathon feeling but it did also mean I would not be travelling back `marathon` fresh. I walked back to the hotel feeling pretty good - the walk actually helped my recovery. I got to the hotel & arranged a taxi to take me back to Ouistreham, where I could really start enjoying the post marathon recovery with some Leffe & a bit of lunch.<br />
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The return night crossing was uneventfully in terms of sleeping positions - must of been tired.<br />
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I have been fortunate to enjoy many fabulous running weekends & mini-breaks and this one was up there with those.<br />
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<b>Score on the doors - </b>Marathon No. #35 (inc #18 Ultras)<b> </b>done<b>.</b><br />
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<b>News</b> - To help me get into shape & be more prepared for the racers at the end of this year & next I`m working with <b><a href="http://fleetsportstherapy.co.uk/index.php/personal-training/" target="_blank">Fleet Sports Therapy</a></b> - something I`m very excited about.<br />
<br />
<b>Next up</b> - is the Endure 24 & two teams of eight from Frimley Lodge parkrun (Frimley Lodgers I & II) - this will be heaps of fun plus a bit of running thrown in. </div>
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Mr.K.http://www.blogger.com/profile/02745384678481380505noreply@blogger.com1tag:blogger.com,1999:blog-6175774150714671999.post-89253855367628962802014-04-27T01:22:00.000+01:002014-04-27T01:22:45.558+01:00The first step is always the hardest.......<div dir="ltr" style="text-align: left;" trbidi="on">
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...and not always referring to running of course. Yes very guilty of misplacing my bloggers mojo but this is the first step getting it back. <br />
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So a bit of catch up with the latest first...<br />
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<b>`Alexander The Great` Marathon.....</b>or Thessaloniki Marathon <br />
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I first saw this event when I ran Athens Marathon back in 2010 - see <b><a href="http://abloggerstalebymrk.blogspot.co.uk/2010/11/my-own-tribute-to-past.html" target="_blank">blog</a></b> - and thought why not! The only trouble was that it always seemed to clash with London - running or marshalling<br />
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By the way the only connection I could find with Thessaloniki & Alexander the Great was that the City itself was named after his half-Sister but that wouldn`t really have the same effect would it now ?? <br />
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Anyway seeing how as this year it was being held a week before and I wasn`t running London I entered almost straight away and in the process hopefully ticking another event off my bucket list. With flights & hotel booked way in advance I kind of forgot that I running this one. Luckily Wendy (a fellow `Willy Wonka` - Thunder Run 24 team mate & GNR) was doing this for the 2nd consecutive year and kept reminding me.<br />
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One thing I had forgotten was how early I had booked flight out - 05:50am on Friday morning...meaning a very early start (02:30am) - I pleased to report that I kept my current streak of falling asleep before take-off going. I guess one advantage of these early flights !<br />
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I landed at Thessaloniki just before the Manchester flight and waited for Wendy & Martin (plus respective partners) - it did give me a chance to grab a couple of coffees by the bus stop. The buses are great way to travel from the airport - 0.80€. We were staying at the <b><a href="http://www.zalikihotel.gr/" target="_blank">Zaliki Hotel</a></b> which wasn`t far from the numerous bus stop but also from the finish of the Marathon. Friday was spent checking in, going to the Marathon Expo & exploring the local cafes (there is an excellent one around the corner from the hotel).<br />
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I have to say I was really impressed with the `Goodie Bag` - Two T-Shirts (one technical), a wind-proof jacket, cap, draw string bag - I wondered what the medal look like !! <br />
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Saturday was really spent doing as less as possible but did include going up the White Tower and checking out the many, many shops and topping up the energy levels with a very nice lunch..well I had to make up for missing out on the parkrun brunch.<br />
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Seeing as we had to get the bus out to the start early the next day we all had an early night. I arranged I`ll meet Wendy at 05:15am in the hotel lobby & walk down together and hopefully catch one of the last buses. Have to say the town was really busy at that time in the morning but no sign of drunken behaviour which was really refreshing. Once on the bus and regardless of where ever you race there is always a smell of deep heat :-) As we headed out to the start we travelled along the route back so could get an idea of the route. Even though it was still dark it got darker - the rain clouds had come in !! Then flashes of lightning !!! Good grief not really what I expected from a Greek race. Upon arrival in the start village we all dived under cover till I guess 5 minutes of the start.<br />
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The rain stopped within 2 minutes of the start - Greeks are not generally known for their impeccable timing but hats off for that one - impressive.<br />
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My race plan; was Plan A - to be as near 4:00 hrs as possible. Plan B - around 4:15. and Plan C - no more than 4:30hrs. It was a shame I couldn`t really race this one but bearing in mind my training (I hadn`t run for two weeks) & recent niggles I thought those good goals.<br />
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One thing I have noticed when running with niggles is that you start with more control & more relaxed but it did seem that I was overtaken by the whole field in the first 10 minutes or so. <br />
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The route itself wasn't complicated - we headed out of Pella and unto the `Thessaloniki Edessas` - or the main dual-carriageway to Thessaloniki. It was nice to switch off and run, occasionally we went through a village where the support was very welcoming. The early morning sun was really trying to break through the clouds.<br />
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Through 10km in around 00:57:xx<br />
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At this stage, like in many races you pass and get passed by many of the same runners which is kind of cool - many seemed to walk through the many, many water stations, which I always think is kind of odd.<br />
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Halfway in 02:03:xx (10M in 01:32:xx)<br />
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While I wasn`t `garmin watching` I felt like I did really struggle through miles 12 & 13 but knew I was on the way home now.<br />
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The course wasnt really advertised as hilly but just before 17 miles the road seemed to go up and up and with a turn you couldn`t quite see the top - I did manage to run this section but did walk through the water station at the top.<br />
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I did mange till 18 miles till I took my first major walk - about 0.5M. During this walk break a lady introduced herself as Niandi Carmont (Ian Corless - from TalkUltra - other half) who was out her writing an article about the event and decided to run it to get first hand experience - not bad job! We chatted about various podcasts out there.<br />
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Through 20M in 03:18:xx<br />
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At around 21M there was a overpass which I glady walked up as I overtook many a runner on the way down that went past me. I was struggling by this stage - the hamstring was making itself known but worrying the Achilles Tendon was getting worse - I could feel the `grating` but knowing I was in the last stages of the race was good.<br />
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In these last few miles as we got into the City`s outskirts the course got interesting as in twists and turns. At about 24M you felt like you were heading to towards the Sea front. Just shy of a mile or so you can just make out the `White Tower` and the finish - just don`t be fooled by the gantry that I guess is about 800 metres short !!<br />
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I did get a `wiggle` on as I did want a sub 4:30 time and just about made it - a finishing time of 04:28:37.<br />
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Looking back and putting a positive swing on it I did hit my Plan A time as it was the closest I could get to a 4 hrs time - I guess it`s how you look at things at the end of the day! <br />
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Afterwards I stopped in this great dinner and demolish a couple of Mythos and walked back to the hotel for a bit of a snooze before meeting up with the others for an evening meal and catching up with their race days reports. It was a great evening.<br />
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Next day we got the bus back to the airport and made our way home.<br />
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All in all a great weekend in a wonderful City doing a fabulous race with great company. The Greeks do know how to put on a great event - mind you they have had a few years experience !!<br />
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The thing about not doing really, really well at an event on a bucket list is that it leaves the door open to go and do it again......... <br />
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Next up - maybe event writing the race reports for the Pilgrims Challenge (Feb) & New Forest 50Km Ultra (March). <br />
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Seriously my plans for this year have changed - I`ve pulled out of the next month`s Pony Express Ultra weekend (30M x 2 days), and my `A race` - the North Down`s Way 100 in August (and my version of the 14 in 14) but it`s not all dome and gloom as I`m ending the year in Wales doing the Brecon Ultra (40M around Brecon Beacon National Park) and just entered a 12 hrs race in August (target there is 52 miles or more)....and started to think and plan about next year.<br />
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Happy running folks - have fun.</div>
Mr.K.http://www.blogger.com/profile/02745384678481380505noreply@blogger.com1tag:blogger.com,1999:blog-6175774150714671999.post-95840850464470492014-04-09T18:30:00.000+01:002014-04-09T18:30:45.872+01:00What`s that condition called again....??<div dir="ltr" style="text-align: left;" trbidi="on">
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Well hello :-)<br />
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Oh yes, I seem to have that dreaded condition..`Bloggers Block`....<br />
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Back soon - I promise...<br />
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K.</div>
Mr.K.http://www.blogger.com/profile/02745384678481380505noreply@blogger.com2tag:blogger.com,1999:blog-6175774150714671999.post-70161407464861907442014-01-26T12:10:00.001+00:002014-01-26T12:10:58.114+00:00Mud, mud & er more mud…… Winter Tanners 30<div dir="ltr" style="text-align: left;" trbidi="on">
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I hadn`t really planned this one until Richard Boese brought
it to my attention. I had run the <b><a href="http://abloggerstalebymrk.blogspot.co.uk/2011/01/winter-tanners-23rds.html" target="_blank">20 mile version</a><u> </u></b>in 2011 so to go back & finish the job was a major plus. I had
planned to run a muddy Cross Country that day anyway so I guess all I changed
was the pace & distance of the run…</div>
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<o:p></o:p></div>
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We planned to set off as early as possible to make use of
the daylight, so I collected Richard at 7.00am & set off towards the start
at Leatherhead Leisure Centre, by the time we got kitted up and sorted &
wander off to the starting hut & collected our numbers it was just after
8.10am. I caught up quickly with Rob Jones just before we set off – I knew I`d
be seeing him fly past us later anyway.<o:p></o:p></div>
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The thing is with these LDWA runs is the instructions, well
to be more precise the understanding of the instructions…<o:p></o:p></div>
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<b><u><span style="color: #f0000d; font-family: "Bell MT","serif"; mso-bidi-font-family: David;">163559</span></u></b><b><span style="font-family: "Bell MT","serif"; mso-bidi-font-family: David;"> From the
pavilion entrance – facing the football pitch, TR twice to pass the pavilion on
your R & tennis/netball courts on your L.
At fence corner, TL to keep courts on your L. In 20Y, TR on tarmac path thru gap in
treeline then TL along tarmac FP. When
tarmac ends, TR on X-TK (FiPo:HAWK'S HILL).
In 275Y, over railway, over water works drive & ahd across grassy
area (short cutting BW). <u><span style="color: #f0000d;">0.4 Miles<o:p></o:p></span></u></span></b></div>
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<b><u><span lang="EN-US" style="color: #f0000d; font-family: "Bell MT","serif"; font-size: 11.0pt;">160555</span></u></b><b><span lang="EN-US" style="font-family: "Bell MT","serif"; font-size: 11.0pt;"> Join
TK from your L & swing R uphill with young plantation on your L. Keep to the TK nearest the trees on your R to
pass redundant gate on your L & immed FL.
In 15Y join TK from your R (FiPo:YOUNG STREET). In 650Y, cross BUSY A246 WITH GREAT CARE
& along drive opp which immed turns R past gate. </span></b><b><u><span lang="EN-US" style="color: #f0000d; font-family: "Bell MT","serif"; font-size: 11.0pt;">1.0 mile<o:p></o:p></span></u></b></div>
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See what I mean and not bad for just the first mile !!!<o:p></o:p></div>
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We agreed that we would do our own thing for the first few
miles rather than following the runners around us so we could get used to these
instructions. This seemed to work rather well and to be fair Richard did most of
the map reading and I enjoyed the views..<o:p></o:p></div>
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This is the view we saw at around the 2 mile point – pretty
awesome & made getting up early worthwhile.<o:p></o:p></div>
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Time & mile splits were really irrelevant as the terrain
& conditions were never the same – we walked when we had to & ran when
we could. Time just seemed to tick over. We covered the 1<sup>st</sup> 4 miles
in just about a hour. Soon afterwards we
had to go up `119` steps (I will take their word for this but there were quite
a few). The 2<sup>nd</sup> hour came around just as quick as the 1<sup>st</sup>
hour (8M) plus we were awarded with the first checkpoint – jaffa cakes &
orange squash never tasted so good. <o:p></o:p></div>
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Just after this (& I could blame `Jaffa Cake Rush` - a
little unknown medical condition that effects your eyesight) at the point…..“<b><span style="font-family: "Bell MT","serif";">Keep
ahd on BY for 540Y then (70Y after BY starts to descend steeply in sunken
section) take the </span></b><b><u><span style="font-family: "Bell MT","serif"; font-size: 8.0pt;">r</span></u></b><b><span style="font-family: "Bell MT","serif";">
of 2BWs either side of the BY. </span></b>“ ………well I missed the “<b><u><span style="font-size: 8.0pt;">r</span></u></b><b><span style="font-size: 8.0pt;"> </span></b>“
(I guess like you did too) so we carried on <u>down</u> the North Downs Way for
a few hundred yards – I do have to say it was one of the best trails to run
down in the day but not only did we have to walk back <u>up</u> but I also took
Richard & another group of runners with me – not a popular chap !!<o:p></o:p></div>
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Shortly afterwards we said farewells to the `20 mile`
runners…. <o:p></o:p></div>
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I think it was just before the 12 mile point Rob came
skipping past, well maybe not skipping but making it look very easy and his 5
hr 50 min time backs that up...great running. <b><a href="http://ultrabobban.blogspot.co.uk/2014/01/winter-tanners-30-race-report.html" target="_blank">(Rob`s Blog)</a> </b><o:p></o:p></div>
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At around the 14 mile point (3.5 hrs in) we ran down this
`driveway` and the Lady of end house were was working outside asked if we ran
on the driveway (rather than the grass) – we replied we did as we love road.
She also asked, after first asking how far we were running, if we were running
for a cause – I replied “No, just fun” – well I don`t think could comprehend
that response but wished us well anyway.
<o:p></o:p></div>
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Soon afterwards – well I guess about 2 miles later – we came
across the 2<sup>nd</sup> checkpoint (nice photo of me eating malt cake whilst
Richard studies the map) – 4 hrs in. The next section from 16 – 21 we were
climbing uphill – and even more stiles or as I become to dread (I mean
loved) seeing “<b><span style="font-family: "Bell MT","serif";">ST</span></b>”on the
instructions. Just after the 23 mile I found Richard asking a local for
directions….or maybe asking him if his jokes were funnier than mine !! * (7
miles to go & 6 hrs in)<o:p></o:p></div>
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<o:p><br /></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKa4agyNcJK6PLYbw4dMmBuu_w0-U4PrpjaqVcfMJFTkR6wHvJznrbblKvsY-bS5IrdZYRhP-XGjCWAuwYogbffdpCQ5ESXpCMdUzpoETiWnyGJOLHqQLNJsSe0Yir1oDwyq68XAkTC_s/s1600/IMG_00001180.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKa4agyNcJK6PLYbw4dMmBuu_w0-U4PrpjaqVcfMJFTkR6wHvJznrbblKvsY-bS5IrdZYRhP-XGjCWAuwYogbffdpCQ5ESXpCMdUzpoETiWnyGJOLHqQLNJsSe0Yir1oDwyq68XAkTC_s/s1600/IMG_00001180.jpg" height="180" width="320" /></a></div>
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Shortly afterwards at around the 25 mile point the weather
closed in as we almost started on this uphill section. Don’t just take my words
for it….<o:p></o:p></div>
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<div class="Default" style="margin-bottom: 5.65pt; margin-left: 14.15pt; margin-right: 0cm; margin-top: 0cm; tab-stops: 35.45pt 70.9pt 106.35pt 141.8pt 177.25pt 212.7pt 248.15pt 283.6pt 319.05pt 354.5pt 389.95pt 425.4pt 460.85pt 496.3pt 513.3pt; text-indent: -14.15pt;">
<b><u><span lang="EN-US" style="color: #f6000b; font-family: "Bell MT","serif"; font-size: 11.0pt;">138500</span></u></b><b><span lang="EN-US" style="font-family: "Bell MT","serif"; font-size: 11.0pt;"> Cont <u>steeply</u>
<u>uphill</u> on FP with wooden handrail & wire fence on your L. When handrail ends, <u>up</u> 2 steps &
over ST. TR to shortly go <u>up</u> 51
more steps then cont ahd <u>steeply</u> <u>uphill</u> for further 20Y. TR along crossing TK (ie DO NOT go thru KG
into wood ahd). Contour on open hillside with fence & wood on your L for
200Y then BL with FP thru gate. <u>Up</u>
4 steps then cross STEER'S FIELD keeping ahd on grassy TK going <u>steeply</u> <u>uphill</u>
at first to leave via KG. </span></b><b><u><span lang="EN-US" style="color: #f6000b; font-family: "Bell MT","serif"; font-size: 11.0pt;">25.8 miles<o:p></o:p></span></u></b></div>
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“Steeply” is mentioned 3 times & “up / uphill” is mentioned 6 times !!! But
we were awarded with `Checkpoint Charlie` - the last checkpoint but more
importantly the checkpoint with the tea & coffee <span style="font-family: Wingdings; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Wingdings;">J</span> (4 miles to go – 7 hrs)<o:p></o:p></div>
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We got going but we soon came up to the Tanners Youth
Hostel (27 miles) where Richard became
an Ultra runner – I shook his hand as we jogged along but we duly stopped for a
second or two for a photo <o:p></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0LE23Cb40QiHouRBfEyYjEM5EgJXQeh1kW-oDe8P_awno6oK8UVXUq5laxw81eCa6Aa262hSZwZCEbYK4Cc4ZDLh1h9Abe_eRqvIWF2zecwKKf-Dlo4ouczj-FkXs0Kun7eSbfjGygcY/s1600/IMG_00001190.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0LE23Cb40QiHouRBfEyYjEM5EgJXQeh1kW-oDe8P_awno6oK8UVXUq5laxw81eCa6Aa262hSZwZCEbYK4Cc4ZDLh1h9Abe_eRqvIWF2zecwKKf-Dlo4ouczj-FkXs0Kun7eSbfjGygcY/s1600/IMG_00001190.jpg" height="320" width="180" /></a></div>
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<o:p><br /></o:p></div>
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The section from 28 to 28.5 was a bit tough as it was uphill
& the very sticky mud (& I haven`t really mentioned the mud but it was
everywhere in this mud – a complete mudfest). I lighten the mood by saying to
Richard “28.5 miles in and we have finally broken the back of this run now” *
At the 29 mile point we basically run the first mile backwards, we got back to
the hut with I guess minutes to spare before it got dark. <o:p></o:p></div>
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Richard looking very pleased (& tired) with himself
& rightly so. <o:p></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxWLBRu6wIIZTzaX2lmiS0slMbpR1DEi_jZ1YTcculN63-Kqe17b9pO-bnWiPxEDODF2QUEyXYkt9YbR9RvKdyc76T3V_JDru7LeztiGycqDX7AvHOZfLLmDrUbe06dc6Ql6ZqSU6emGM/s1600/IMG_00001191.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxWLBRu6wIIZTzaX2lmiS0slMbpR1DEi_jZ1YTcculN63-Kqe17b9pO-bnWiPxEDODF2QUEyXYkt9YbR9RvKdyc76T3V_JDru7LeztiGycqDX7AvHOZfLLmDrUbe06dc6Ql6ZqSU6emGM/s1600/IMG_00001191.jpg" height="180" width="320" /></a></div>
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<b>Well done Richard</b>,
it was a pleasure to run with you in your 1<sup>st</sup> Ultra ………….you now
have a 30 mile PB to beat.</div>
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<o:p></o:p></div>
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We got back to the car & had a well-deserved coffee
& `proper` food. <o:p></o:p></div>
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<iframe frameborder="0" height="548" src="http://connect.garmin.com:80/activity/embed/428964090" width="465"></iframe></div>
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Official Report - <b><a href="https://www.ldwa.org.uk/lgt/downloads/Surrey/WT_Docs/WT14_report.pdf" target="_blank">LINK</a></b></div>
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Results / Pictures / Archive - <a href="http://www.ldwa.org.uk/Surrey/W/2326/winter-tanners.html" target="_blank"><b>LINK</b></a></div>
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Next up is the `<span lang="EN">Déjà
vu` weekend – <b>Pilgrims Challenge</b>
Weekend – and a chance to log even more hours along the North Downs Way…gosh
this almost sounds like a plan.</span><o:p></o:p></div>
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<span lang="EN"><br /></span></div>
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<span lang="EN">Have fun.</span></div>
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<o:p> </o:p> </div>
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Mr.K.http://www.blogger.com/profile/02745384678481380505noreply@blogger.com1