Here he talks about #Run1000Miles, favourite places to run, preferred nutrition and more.

Eddie, what was your reason for getting involved in the #Run1000Miles Challenge?

To be honest, I’m not sure, I think part of the motivation was to get a free ruff. I subscribe to Trail Running magazine and so became aware of the challenge early on. As I reckon that I run about a thousand miles most years, unless I get injured, joining in was a no-brainer.

I didn’t really think about it all that much, but the Facebook group grew and I got more involved in the social media side of things, through that. The group was a real inspiration and it was great to read people’s stories, to meet a couple of folk from the group in real life and to see the photos.

How did you get into running and when?

I guess that it started when I was a teenager in the seventies, growing up in the North East. I did a morning and evening paper-round of about a mile and a half and I used to really enjoy running it. When I got to University and was no longer delivering papers, I started running just to keep fit. This carried on through my twenties; nothing serious, just the odd two or three mile jog to keep the muscles moving. Then my family moved to rural West Africa – no electricity, no running water, but plenty of mosquitos. At that point my running went out of the window. Twenty years later, I found myself living in High Wycombe and somehow I’d become overweight and middle aged. One morning, I decided to set the alarm for half an hour earlier and go for a run. I walked up the hill behind our house and jogged down through the woods. A year later, I was running five miles and the following year I did my first half and a year later, the London Marathon. I’m still overweight (though less than I was) and I’m still middle aged, but I am a lot fitter than I was.

You now live in Yorkshire – where is your favourite local spot to run?

We’ve been in Yorkshire for less than a year, so there is still a lot to explore, I can get onto the moors straight from our house, without ever running on roads; but kicking off with a 500 foot climb without a warm-up is a bit grim. I love running out to Skipton on the Leeds-Liverpool canal and then returning via Farnhill Moor which isn’t too high, but gives great views.

And in the Chilterns (where you were previously)?

There is a very unprepossessing footpath in an industrial estate near the football ground in High Wycombe, which goes between two grotty factories, but ends up in a nature reserve. That opens up a whole network of pathways that go off in all directions, Thirty five miles from the centre of London, I could run for twenty miles, only crossing a couple of roads with red kites, deer and rabbits for company – and hardly a human being in sight. Over the years, I grew to know every mile of those paths and they will always be special.

However, if you want to know my favourite run of all, it is from the Bays Brown campsite in Langdale, down the valley, then climbing up to Blea Tarn and up onto Lingmoor Fell along the ridge and then back town into the valley and through the woods back to the campsite, Six miles before breakfast, followed by a day walking on the hills with my wife – perfect.

Fells, trails or roads?

Anything but roads! My knees are too old (they seem to be older than the rest of me) to take the continual repetitive pounding that road running creates.

What do you most like about trail running?

It depends on the day. Just being outside on the hills, in the woods or by the canal is reward enough. I’m not much into trying to get personal bests and to set fast times; I know my best and fastest days are behind me, but there are times, that I can recapture the feeling of being a kid, running for the sheer joy of feeling my body move rough ground.

Then there are the days when the sleet is in my face, the wind is chilling me to the bone and I feel more alive than anyone sitting by a warm fireside could ever understand (though I like the warm fireside afterwards).  A few years ago, I had a t-shirt printed which said, “Running might kill me, but at least I’ll have lived”. That more or less sums it up.

Haha, brilliant! What keeps you motivated?

In 20 years’ time (perhaps ten?), I’ll struggle to walk in wild country, much less run. I know it sounds morbid, but I want to enjoy every moment that I can.

Langdales Temperature Inversion

What is your favourite pre-run and post-run nutrition?

I’m a creature of habit, so pre-run tends to be my normal breakfast of sugar-free muesli. If I’m going for a very long run; say 15 miles plus, I’ll add on a couple of slices of toast and marmalade. For long races, when I tend to be camping the night before, I go for those pots of porridge that you make by adding hot water.

Post-run, I tend to go with whatever my body tells me I need. That’s generally something with a fair bit of protein – it may simply be a coffee with lots of milk. After really long runs in warm weather, I often have a massive craving for ice-cream. Lots of long races serve vegetarian chilli at the end, which is always a good option. I’m not sure that the beer and fish and chips, which I got at the end of the St Begas Ultra last summer was the ideal recovery food, but it certainly hit the spot.

During runs, I tend to prefer real food to gels and energy bars. When descending from Grisedale on the Ultimate Trails 55 a couple of years ago, someone I was running with offered me a mini-cocktail sausage, which seemed a strange thing at the time – but I’ve never enjoyed a sausage so much in my life. Strange though it may seem, I now carry mini-pork pies on ultras. I do have the odd gel or bar in my pack, too, but they often come home with me. I’ve learned that it is important to take on nutrition before you need it and even on a ten mile run, I’ll often eat something at five miles, just for the discipline of the thing. If I know that there is a big hill coming up, I’ll try and have a gel or something about 10-15 minutes beforehand to get more sugar into my system.

What most people don’t realise is that ultra-running is basically a mobile picnic.

Start of UT55

Stickle Tarn on UT55

It is indeed! Do you ever have doubts when running?

I don’t have many doubts when I’m running, as such. However, at the start of races, I tend to be very conscious of being a bald, slightly tubby, old bloke who is surrounded by younger, thinner people who actually look good in lycra. When the said young, thin people vanish up the trail leaving me panting in their wake, I can wonder what on earth I’m doing there. But then I settle into my own tempo, grind out the miles, enjoying the views and chatting to other mid-to-back of the pack runners and I have a whale of a time. I rarely overtake anyone on the trail (did I say, I was slow?), but it’s not unknown for me to be in and out of checkpoints while others are gorging on the flapjack. At my age, you never sit down at checkpoints (unless you are changing your shoes), the danger is that you’ll never stand up again.

I love this quote on ultra running but can’t remember the source:

“If you ever find yourself feeling good during an ultra, don’t worry, it will soon go away.”

Who or what inspires you?

I could watch Nicky Spinks’ film, Run Forever, once a week and not get tired of it. She is a real inspiration and meeting her was a highlight of 2017 for me. However, the thing that really inspires me is any photograph of a random runner out in the Lake District, or somewhere beautiful. I like the hills and I want to enjoy them.

How do you get through those tough runs when you just can’t be bothered?

The hard part is getting out of the door. If I can manage that, I’m generally ok. One thing I find is running out and back routes; that means you’ve got to keep going otherwise you’ll never get home.

What are your plans for 2018?

I’m sixty this year and I have a personal goal that I’ll tell you about when and if I achieve it. It’s probably more than an overweight late-middle aged bloke should be doing, so I’ll keep it under my hat for a while. I’m desperately trying to lose weight and to get generally stronger, but I find that it’s hard to balance everything. It’s great to know that I can do ten back squats lifting 80 kilos, but it gets my legs so tired, I can’t run up hills for days afterwards.

I guess that my real goal is to stay injury free, to enjoy running and to be out along the canal and in the hills as much as I can.

Eddie thanks a million for this interview. Can’t wait to hear more about your personal goal. Also to seeing you again for our #Run1000Miles Challenge 2018. Enjoy another awesome year

All the best

Jeff

To say I was over the moon to receive the “Trail Running Magazine Best Reader Blog Award” is an understatement! When Editor, Claire Maxted emailed me to confirm I was doing somersaults (in my head anyway!).  It was a good job she asked me to keep some of the news quiet for a few days

Evidently they loved my “concise style, entertaining writing and variety of subjects covered.” To be complemented on your writing in this way is awesome. Thank you so much Claire and the entire Trail Running mag team

For that I have to sincerely thank all the people I’ve interviewed since launching this site in Mar/Apr 2015:

Jill Butterworth, Lana Jane, Robbie Britton, Suzanne Stolberg, Nicky Spinks, Sarah Morton, Renee McGregor, Graham Patten, Dom Williams. You’ve all shared amazing insights and experiences.

So now I can say exercise and blogging truly lift me. I hope your running and any blogs you read continue to lift you. Keep exploring and enjoy

Trail Running Magazine is the leading off-road running publication. If features gear reviews, event listings, runner interviews and much much more. Latest issue is in newsagents. Or you can subscribe here.

Jeff

The Build Up

Friday lunchtime thoughts started wondering to the Saturday and that’s when I seriously began to worry and get excited about what was in store. Would I get round? Was I being stupid even trying? Was I putting people through worry? The answer to all three I knew would be yes. The latter because treasured family and friends knew what I’ve been going through since May 2013 onwards – as my Lyme Disease post revealed. My wife, parents and friends had all ‘had words’ with me saying I should not attempt it if my body was feeling low, or to pull out at a checkpoint if it was too much. I promised them and myself I would – and I really meant it.

Fortunately Train Running Magazine shared this inspiring video on Friday. In it, Matt Williamson, elite ultra runner says: “You’re never going to know what you’re capable of unless you ask your body to do it. And if you ask your body to do it, the amount of satisfaction you can get from that is unlimited.” These words were to ring so, so true.

Pre-event earworms and euphoria

I had words of wisdom on repeat in my head – honestly couldn’t help it.  Two earworms in particular looped:

“We were born to run; we were born because we run.” Chris McDougall, Born To Run

“Endurance is what we were built for.” Matt Williamson, Endurance Video
(Note: This doesn’t mean I believe I’m built for endurance!)

After travelling up Friday evening, I knew I’d wake early Saturday so decided to register 07:30. On heading back to my accommodation I felt strangely euphoric – singing my head off in the car as peaks appeared above cloud, a lovely breeze etc. I knew it would be special on many levels. Little did I know how much the heat would take its toll.

What I did know was I was woefully under-prepared in terms of a total lack of regular ultra training and recce runs. With the ongoing recovery, the longest run I’d done had been one half marathon trail run in Coniston!  In fact I’d only ever done one marathon back in 2011. Yet, bizarrely that wasn’t really important to me. What was most important was I’d been able to make it to the start line. So I joined five other Rochdale Harriers, each of us ready to undertake something we hadn’t done before.

Nice legs, shame about…

Some apprehensive faces?

Fuel regular and often

Nicky Spinks had stressed the importance of eating regularly, even if you don’t feel like it. So I worked on eating something every 30-40 mins, packing 6x date bar slices and 4x power energy balls, plus the banana slices etc I knew I could pick up at each checkpoint. Not forgetting the mini feast the organisers had told us would be waiting at CP5 – Stickle Barn Tavern!

I stuck to this rigidly. On several occasions I didn’t feel hungry at all but knew from every ultra story I’d read that regular calorie intake was critical. Ditto fluids. Sipping water and/or electrolytes very regularly, particularly during uphills. I have never sweated so much, so relentlessly as I did on Saturday. My top half was literally drenched from 5km onwards. Thank goodness for wicking fabrics! Every feed station I made sure of filling my bottle again with either water, Nuun energy drink or half of each. Volunteers at every checkpoint constantly cheerful and encouraging. They really entered into the spirit of things. Over the course I burned about 4,300 calories, so didn’t stop refuelling until 8pm Sunday!

Strategy for the Day

Again, based on advice from Nicky Spinks, the approach was to walk every climb, run the flats and walk some descents. I love rapid descents but had been warned that your quads can suffer massively if you don’t ease off earlier on. I did ease by walking up ‘The Struggle’ to Kirkstone Pass and held back quite a bit on the descent towards Brothers Water and Hartsop. What a view too!  That beginning climb of almost 1500 ft was certainly a welcome to ultra territory!

Descent towards Brothers Water

My lack of any recce was a nagging doubt that came to mind on several occasions… Did it make much difference? Yes and No. It would have helped knowing what was in store. But the further you go it just becomes a case of keeping going no matter how far is left or how much further the climb. All ifs, buts, maybes which would make no difference to me on the day so I just got on with it.

The last 10km I felt strangely strong again. 2 big climbs apart (one of which was Loughrigg) there were a number of flat parts. I was really able to get into a relaxed rhythm and build up my pace again – at least that’s what I told myself, my Garmin battery had died at about 50km! Results later revealed, that out of 521 listed starters, 311 finished and I placed 95th in 8:52:59. My fellow Harriers all did better placing between 27th and 53rd.

What Got Me Through?

Matt Williamson’s mindset of breaking things into small chunks worked a treat. I’d began to run for some time with club mates Mark & John and unintentionally ran a little quicker than I should have. Checkpoint 2 (17km) came 10 mins ahead of schedule and the three of us enjoyed a very welcome top up of fluids, some banana and a brief chat. We knew the biggest climb of the day was next so took our time.  The initial 400+ft climb out of Glenridding was relatively comfortable, being mostly in the shade of the trees. But after a descent and undulation came the 1200 ft climb past Grisedale Tarn to Grisedale Hause. My quads cramped really badly from about halfway up and I almost fell backwards twice. Remarkable views back down towards were some compensation – as was the fact I knew the pain would subside at some point. Nausea was a sensation I was to experience for the first of several times during each climb. As Robbie Britton has said, it’s part and parcel of any ultra.

The descent from Grisedale Hause saw us drop about 1600 ft in around 6.5km. The marshall at the top ensured I didn’t mistakenly take the 110km route and offered a friendly warning to take care on the descent with it being very rocky and in places slippy, despite the incredibly hot weather. So I took my time though my quads took another bashing. Cramps again heading downhill and I wasn’t even halfway round the course

Looking back on climb out of Glenridding

Grisedale Hause descent to Grasmere

By the time I reached Grasmere I was in a pretty bad way. Trying to relax very tight thighs, calfs and hamstrings while trotting along part of the A591 south, I was nearly overtaken by an enthusiastic 5 year old! Had a laugh with his dad about it because again this encouraged me to keep going. Same as kids applauded myself and others as we ran across the lush field just before getting into the Grasmere checkpoint. That stop at 29.3km was so welcome. It was at this part that I did question whether or not I could continue. So I took time to consume and top up fluids, grab a bite and briefly chat to fellow runners. Yet again, feed station volunteers, particularly the little girl, were infectious in their enthusiasm. Part of me genuinely wanted to stop here but I resisted this and made myself step out of the school building. Two friendly faces in the shape of Chris and Karen gave me the chance to stop, say hello, ask how the others were doing and to adjust my laces. (Anything for a few extra seconds rest!)

Looking back towards Grasmere & Rydal Water

Chatting to a fellow runner I discovered I wasn’t the only one questioning myself at this point. In her case, her other half walked with her out of Grasmere and reminded her how much she’d achieved getting this far, so to continue. We soon passed one fellow runner who said the heat was simply too much for him. I’d already decided to just deal with each section, in this case Silver How which was a bloody climb of about 600 ft in around 1.5km-2km! At this point, we reminded ourselves the next checkpoint was only around 8km away. This helped me deal with each and every undulation I was to ascend / descend. Hardly any flat here and plenty of slate scree. The marshall was revelling in the incredible 360 views up here, proudly suggesting he’d got the best spot of the day. It was hard to disagree One fantastic moment of distraction came when hearing and seeing overhead fighter planes. Someone, somewhere kindly videoed this and shared on Twitter.

Vulcan XH558 passing over Bassenthwaite Lake @cumbriatourism @CarlisleAirport @keswickuk @XH558 #Keswick pic.twitter.com/DVHFsUAL0E

— Antony J Cross (@antonyjohncross) June 27, 2015

From just before the halfway point, my mantra became “Ask the question”.  At every incline I’d walk. Then on approaching the crest, my inner voice would utter “Ask the question” and I’d force myself to jog off again. Every single time I made my body respond. The ultra really became a metaphor for life – and for my own journey since May 2013. Breaking things down into achievable goals: The next checkpoint; drink; over the next boulder; to the top of the ridge; drink; get to the next gate; food; run past applauding spectators; one foot in front of the other…

At every opportunity I tried to encourage others, whether they passed me or I passed them – sometimes repeatedly with the same participants. Just before checkpoint 4 at Langdale my mate Luke caught me up and after a brief chat seemed to effortlessly pull away – git We wished each other luck at the checkpoint while enjoying another top up of fluids and fuel food.

Circling the Langdales

Sucking up more suffering was inevitable. Blisters had been forming on my right foot and I took the opportunity to tend to them – and have a 5 min sit down! Not sure what the passing tourists made of me snapping a pic of my foot?! Many fellow participants were to endure similar.

Approaching Stickle Barn was another very difficult phase for me. Across very boggy ground, up bridleways, down steep very rocky terrain. I felt like I had very little left physically. But like others, I was determined to push on… “Ask the question“. Lakeland day trippers applauded us into the pub. I fuelled up with flat coke (I never usually drink coke), some leek and potato soup, plus a few fat chips! Sat down and chatted to a few 110km participants and voiced my admiration. So I felt the least I could do was get through the final 12km over Loughrigg and into Ambleside. I will never forget leaving Stickle Barn to the sound of cowbells and cheers ringing in my ears. Neither will I forget the bloke behind me muttering “Now that climb is just taking the piss!” as we began ascending the penultimate major ascent Slightly less of a surprise was James Kirby hiding in the bushes ready to take a snap – he’d been on duty for about 24hrs!

Let me finish on a huge positive:

Endless encouragement

I’ve always felt there is a joy to running with and against others. But I now know the true meaning of Chris McDougall’s words: “The reason we race isn’t so much to beat each other,… but to be with each other.”

Every single clap. Every smile of a pub goer or rambler. Every child shouting out “Keep going!” “Well done!” as they held their arms out for a high five. How I enjoyed returning the favour every time!

As I came back towards Rothay Park, I still didn’t know whether I had 1km or 400m left. But one little girl made a massive difference and I will never forget her enthusiasm. Standing on the grass verge, she clapped me and shouted “The finish is just round the corner!” I smiled and said “Thanks!”  Immediately I was running between lines of spectators who all applauded and shouted encouragement. I turned the corner around the hedge and there it was: “Ultimate Trails” writ large on the big black inflatable! My eyes scanned the finish to check I was really at the end – and to the right I saw my wife and kids star jump, massive smiles on Louis & Izzy’s faces as they shouted “Dad!!”. The MC welcomed me back and said something along the lines of it being an epic achievement for me given what I’d been through – my face as the medal was placed around my neck was probably one of immense pride, relief, fatigue. Anne Marie’s face was pure relief and she thrust a latte and flapjack into my hands. For some reason I developed a Latte craving that next 24hrs!

I later discovered the last finisher came in around 01:40 Sunday morning. What an achievement to get through! Fellow Harrier Jill completed the 110km with Davina – a feat I struggle to get my head around…

Would I do another ultra? Well I certainly haven’t uttered the words “Never again” so perhaps I will I’d kept telling myself I was no Ultra runner but actually I got round, got through severe quad cramping, nausea etc etc. People got me through it and I hope I helped others achieve too Ultra marathon entry next year then?

So to every single marshall, to every volunteer, to every person in the parts of the Lake District we passed through: “Thank You!”. There was the fella I saw on a bike three times. The lady I saw three times in the last 15km: She appeared at the top of the last climb before Stickle Barn Tavern, clapping and shouting encouragement. She was there when I exited Stickle Barn. She was there clapping me at the finish line. I began to wonder if I’d been hallucinating! Possibly having run 58km of mountain terrain…

My main thought from the experience? “Ask the question.”  You’d be surprised at the answer

Yours in sport!

Jeff

nicky on bgr leg 3

In my fight to beat Lyme Disease, I’d perhaps stupidly signed up the the Ultimate Trails 55km which takes place 27 June 2015. That was borne out of a sense of frustration and a determination to push myself further than I ever had – whether or not I was fully recovered (I’m still a long way off that). I very quickly realised I didn’t have a clue what I was doing. No miles in the legs, no idea of the ultra challenge that lay ahead, nor a training plan. I briefly spoke with fellow Rochdale Harriers member Jill – an excellent ultra runner as her recent interview proved.

My luck was in though. Seeing a “Day with Nicky Spinks” advertised I didn’t think twice about signing up. For a very reasonable fee we were going to benefit from Nicky’s vast experience as a multiple mountain record holder.

I was pretty nervous before getting there, thinking I’d be the only novice among ultra thoroughbreds. I was wrong – and it wouldn’t have mattered anyway such was the community ethos.

As the agenda shows, the day had been well planned – typical for Nicky as I was later to realise! Lots of time built in to ask Nicky questions, to chat with fellow runners and to enjoy some practical time with bits of kit. For a start, we were welcomed with freshly cooked bacon butties and fresh drinks Everyone briefly introduced themselves and it quickly became apparent the group ranged from total novices (me) to experienced ultra runners. Nicky could not have been more accommodating or pleasant. Here are the key notes from the day.

Training

For Nicky, the whole point of training is to stress your body. It has to feel uncomfortable particularly on the second day of a training weekend. So…

* Plan your sessions so they are hard, easy, hard, easy…
* Don’t be too rigid with your plan. Sometimes you have to see how you feel and just go with it.
* Use AL class fell races for speed training (rather than my usual shorter CM!)
* Hill training is essential. Get the hills in! Your legs have to be able to climb for some time without stopping. If you live in flat areas, do reps on small hills. You’ll need to try and do a proper hilly weekend every 4-6 weeks.
* For a [ahem] short ultra of around 55-60km, do roughly 5-8 hours in an area like the Lakes.
* For a long ultra of 75km-100km+, do 8-9 hours.
* Rehearse your pace for the ultra. If it feels hard, your pace is too fast. Learn what works for your own body. For Nicky this is 3mph on the Bob Graham Round (BGR).*
* On any ultra recce, get used to taking it easy on the first downhill.
* Walk up hills on any ultra – even if everyone else is running past you. There is a very good chance you’ll pass them later as they bonk due to their earlier excersions!
* Walk before you need to. That way you’re recovering and not using important energy which you’ll need later.
* Take on food & water as you walk the hills. Very efficient way to keep yourself consistently fuelled without costing you lots of time.
* A slight gradient you can run carefully. DO NOT run steeper climbs no matter how good you feel.
* Before your first ultra, do 2 days on hills about 3 weeks before the event. (Circa 30 miles each day.)

* The BGR is one of the very toughest running challenges in the world. A 66 mile, 27,000 ft circuit of 42 of the highest peaks in the English Lake District within 24 hours.

Nicky stressed the importance of massage and stretching.

Sports massage is extremely important for ultra training. That includes deep tissue massage (painful!) and light touch. Preventative care of your body in this manner will really help your muscle recovery and help head off any injuries. So Nicky recommended storing the details of at least one excellent local physio.

Stretching is vital. For example, really look after your glutes, hamstrings, Iliotibial band (ITB), calfs, hip flexors. Do not forget your core, particularly your upper and lower back.

Route preparation

What I particularly admired about Nicky was the extent of her meticulous preparation for any ultra or 24 hour round. It was very evident that Nicky pays far more attention to respecting the event, than ever thinking her own experience and achievements will see her through. So if careful planning is needed for Nicky, then it’s surely needed for us lesser mortals

Here were Nicky’s suggestions for preparing the route – and therefore your mind:

* Immediately get the key route detail, distance, profile, checkpoints, kit required.
* Buy maps for your run. Soft laminate them. Number them. Knowing the route, check points, where your food will be etc, relaxes your mind. The route will become more familiar in your mind and help reduce any stress on the day. Nicky writes what food package is to be used at each feed station – and clearly labels what items are in each! These are very useful map providers: BMC, Harvey maps, Splashmaps (already laminated).
* Note any cutoff times – again more to reassure you than worrying about whether or not you will make them.
* Look and learn from other people’s schedules and actuals. Nicky suggested always getting their post-run report – that way you can really make sense of their actuals. E.g. they may have rested or got lost.
* Break down the ultra into bite-sized chunks. (E.g. 10 miles of + ascent, – of descent.)
* Look at pictures of the route and any previous staging of the event. This will help you assess the terrain, the weather, what kit runners wore.
* Take spare socks WITH YOU! Nicky suggested from painful experience.
* In your preparation, treat any problems before they become a real issue – again the importance of massage and stretching.

Below you can see an example of Nicky’s ultra preparation. Course profile & key points downloaded, then Nicky develops her own schedule based on the event information, her own pace, research of previous runner schedules vs actuals… Such detailed preparation helps relax her mind – the mental side being a key element in ultra success.

This was a real eye-opener for myself and other participants and far exceeded my expectations. A big part of the appeal was the chance to run with a running legend. There aren’t many sports where you get the chance to run with true champions and ultra running I’m quickly realising is a very collegiate group of people.  What I didn’t expect was some revelations regarding kit and pacing.

Lesson 1: Even though Nicky had earlier stated her pace, the point about rehearsing it was really brought home when she showed us her BGR pace. It felt almost too slow – but that’s on a little demo on a local trail which is clearly totally different to maintaining it during an ultra on such varied terrain and profiles. Lesson 1 learned.

Lesson 2: Running/trekking poles are a revelation. Nicky admitted to her own scepticism of poles before she’d used them later in her running career. I was to later hear precisely the same thing from Graham Patten, former international runner and recent BGR achiever. You can read his BGR report here.

We were shown the proper technique for using poles by Andy Heading, (Yukon Arctic Ultra winner and race organiser of the Transylvania 100km). Andy demonstrated the double benefit you’d gain from proper and efficient pole technique: (i) Harnesses upper body strength; (ii) saves valuable energy for your legs which you’ll no doubt draw on later into the ultra.

Practically, poles are best for more gradual hills – see image of Nicky above. For very steep, you’ll need to use the ‘hands on knees’ technique.

Poles will draw on your upper body strength, particularly your triceps and shoulders. The key however is to stay very relaxed and not to ‘grip’ the pole handles – the straps will do the gripping for you. So relax your hands. On an ultra, Andy also highlighted how they can help compensate for niggles, e.g. a sore knee on a descent, your calf when climbing a hill.

The technique was very simple and it’s one runners either take to very quickly or not at all. So you immediately know whether poles may be for you.  (I should have videoed this bit!)

Firstly, hand up and through the pole strap so takes pressure off having to grip handle.

Secondly, never place the pole ahead of your foot. It should hit the ground in line with the side of your striding foot.

Thirdly, use a nice light staccato motion. This really helps your rhythm.

Thanks to kit kindly provided by Colin Barnes of MyRaceKit, we were then invited to give this a try outside and, as I said, it was a real eye-opener. I took to it immediately and really could not believe the difference it made even on a tiny incline on a field. So I took them out on the ‘run with Nicky’ session. People were given the choice of running with Nicky or going on a walk if suffering from any injury. This was key to nobody feeling left out at all. I took the opportunity to try out the walking poles and tackling a short bridleway climb, it felt like someone literally had their hand placed at the base on my spine helping me along. Even more obvious was the difference it made to posture when climbing – shoulders back, chest open, head up. I can only imagine the difference this would make on 55km and beyond so have ordered a pair to help me on my first ultra in June

If you are thinking of buying a pair, you have two main choices:

1. Fixed length: To find the right length, you should have a 90 angle of elbow when planted on floor.

2. Telescopic: Stronger and will give you some variety however most people don’t change during run.

Lunch was a very healthy buffet and an excellent chance to chat and share experiences with other runners. This really was informative and again a highlight of the day. 

The afternoon was all about Nicky sharing tips on kit and other key elements of event preparation.

Running Kit

* Nicky recommended the same stuff lives in the same pockets – again taking away any unnecessary thinking come ultra day.
* Know where your poles go – again it becomes automatic.
* Go up half a shoe size for the ultra – your feet will need the room.
* On multi-day events, you can use a liner sock inside normal socks. Later on you can lose the liner sock to create room as your feet swell.
* Consider the weather for what you will put in your drop bag.
* Consider carrying a torch in your hand as well as a head torch. Helps with scanning terrain in the dark.
* Remember anti-chaffing talcum powder, or cream!
* Label kit bags up as required, e.g. l/s waterproof
* Remember essentials such as Rennies, Blister plasters, Ibuprofen…

Food

* Above all, find what works for you when out on your training runs. Everyone is different.
* Gradually get your stomach used to eating small and often, particularly as you begin tapering for ultra.
* If it very common to feel pretty bad when tapering – don’t worry.
* On the run, get food down you early on. This helps your digestive system work efficiently as you begin the little and often on race day.
* Nicky found rice pudding works very well for her. Easy to digest.
* Salts are essential!

Race Strategy

As Nicky highlighted, this is all important to the undoubted highs and lows you will experience during an ultra or 24 hour round. Remember everything you have done to get to this point and think positively.

Visualisation is a very common and effective technique used by elite sports people. So practice the technique yourself when tapering and during the ultra. Visualise yourself cresting a climb, running a ridge, at the finish… imagine how you’ll feel at these points.  Below are some of Nicky’s images that are implanted on her mind

Remember to stick to your own schedule. DO NOT get well ahead of it as your legs will probably pay for it later.

When you hit the lows – and you will on any ultra – find a reason to keep going. This may be family, charity, spectator checkpoint… Your bad spell will pass.

Use the RULE OF THREE. So don’t think of anything more than three times – just do it. E.g. eat, drink, put your gloves on…

Lastly, and very importantly support.  For your own on any 24 hour round attempt, have support working in teams, ideally who already know each other.

Offer support to other people attempting their round, or in need of pacing where it is allowed on an ultra. Giving something back will mean people do the same for you when you may need it.

You can read Nicky’s own thoughts on her most recent BGR record here.

To book yourself onto Nicky’s next training day 7 November 2015 click here.

What Next For Me?

Well I’m still feeling somewhat under-prepared for my first ultra. Nevertheless I now have lots to draw on thanks to the wisdom of Nicky and fellow participants. So I’m practising with poles, enjoying some very early rises for long hilly runs when I’m able. Lyme Disease recovery means some days I’m fine and others I’m very rough so I just have to go with it and not beat myself up if it stops me training.

Rapidly approaching is my first ever ultra: the Ultimate Trails 55k – eek! My visualisation techniques start with this video!

Yours in sport!

Jeff