Monday 9 November 2015

White Rose 100 - Keeping the Focus




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My season closer was again to be at the White Rose Ultra in the Colne Valley. A beautiful hilly location providing some great views and fun trails. The driver this year was motivated by the insanity that is accumulating UTMB points. After the disappointment that my Lakeland 100 run wouldn't be providing any points, I was left with the daunting prospect of running three 100 milers next year (I was entered for the Lakeland again as my A race for 2016 so I'd need 2 more for enough points). However I'm determined to exercise some restraint as regards the number of 100 milers I race in any given year, due mainly to the ever prevalent danger of over training syndrome. The warning signs for me being a 12 week virus exacerbated by a crushed immune system. So having entered the White Rose 60 miler this year it seemed 'wise' to upgrade to the 100 mile option to bag those elusive 4 UTMB points and take some pressure off of next years schedule.



In approaching a second 100 miler of the year I felt much less pressure to perform. I wanted a good result to take into the long winter months, but I also knew I was tired from my experience at the Ladybower 50 post Lakeland. As it turned out the week rolling into the race my cold finally lifted and my energy levels improved. The 100 mile route starts at midnight on Halloween and commences with an extra 10 mile loop before pushing onto three larger thirty mile loops. I'm accustomed to running looped courses, although I'm aware they can be tough mentally. Overall there was to be around 14'000ft of ascent over the route, which suited me fine as late on in races I can pick up places on the climbs where others often start walking more.


The day leading up to the race I tried to stay rested, but with a poor sleep the night before and a failed attempt at a snooze in the afternoon it wasn't the best prep. Equally my parental responsibilities meant  I was out trick or treating with my two younglings. Then we packed the car and set out for the hour drive to Golcar near Huddersfield. My wife dropped me at the race HQ at about 10pm, wished me well then took the kids home for some much needed sleep. I found myself sat in a chilly room full of anxious runners waiting about for the start of the race. I took the time to get some food in and some caffeine and chat to some of the other runners. With about an hour to spare my friend Chris Baynham-Hughes turned up. A well known face in the ultra-running community with his affiliations to the UK Skyrunning series and an impressive win at the Marmot 12hour this year. I caught up with Chris having not seen him since August when we'd met up for some adventures in Chamonix.


With about 10 minutes to spare we all filtered outside to the start line. I'd started to get quite chilly during the waiting time so had donned my Salomon GTX Active Shell to stave off the cold. I knew I would get quite warm when we started though so I stripped back the layers to just an S-Lab tee and an S-Lab Light Jacket. The weather was cool and foggy which held some moisture in the air. I mentioned to Chris about moving to the front of the pack to start, but he remarked that we should set off near the back to keep our pace in check. This seemed a sound strategy and with my lack of discipline in such matters I was keen to play along, so we lined up pretty much at the back of about a 100 runners. However this ended up being short-lived as Chris merely charged through the entire field up the 200 or so metre cobbled path before we hit some road. I chuckled at Chris' apparent impatience and eagerness at the start of an ultra that was comparable to my own 'shortcomings'.


And so it was, me and Chris ran out in front as the road pulled slightly uphill. I took a glance over my shoulder and saw the field were already 20 or 30 metres back. A brief conversation and we agreed to ease back a little to keep the effort levels low. This 10 mile loop was unknown territory for us both so nav was a little tricky in places. There appeared to be 3 or 4 marshals with vehicles that were leapfrogging to various points to direct the entire field.  This was great in principle but the race was spreading out already so we found the marshals driving past us shouting directions from their cars. The comedy of the situation was amusing us, but equally frustrating at times as we had to stop and wait for other runners who could point us in the right direction. The highlights of this 10 mile loop were a section along the canal and a climb into a muddy, foggy field with no clue as to where we were supposed to get out - cue the other runners catching us again! Annoying in most other scenarios but I was just enjoying myself so much chatting to Chris about running and politics. As we neared the end of the loop we discussed aid station tactics and agreed to pretty much run straight through the HQ. So as we ran in, quick water refill and out. The HQ sits at the bottom of a steep cobbled road on an industrial estate and as we ascended back out for our first 30 mile loop we saw 3rd place coming the other way. So we pushed on and put some pace in up the next steep climb to try and create a cushion.


The race turned into an exciting game of cat and mouse. It was easy to pin point other runners as we were all on head torches, so as anyone appeared to try and bridge the gap to me and Chris we just pushed on until we apparently broke them. This worked well till the sight of head torches behind us became less and less and further away. Despite this early charge I felt we were conservative on most of the bigger climbs, easing back where necessary to respect the distance. The 'bog of doom' was our first encounter with this suitably muddy section and I wasn't keen on drenching my feet this early on like I did at Lakeland. We managed to skirt the worst of it with only my toes getting wet really. I spent the next 10 or so miles reminiscing of my 60 mile race from last year. There's some really nice sections of single track that climb and fall with some quality gradients.


Typically of me, 20 odd miles into the race I had a small lull in energy levels. Luckily the steady pace we were moving at wasn't causing a major issue so I just soldiered on glad of the company with Chris. What was becoming a concern however was a nerve pain running down through my left calf. Typical of any taper, on the last few days before the race my back had started hurting quite badly on the right side. My experience earlier in the year with this is that the pain had then manifested as sciatic pain down my right calf. Oddly at this point in the race my right side felt fine, yet the left calf was coming out in sympathy with an agonising nerve type pain. One of the upsides of a race of this length is that most problems can be overcome or merely drift away and forgotten due to the sheer amount of time elapsed by the end. I don't mention these issues in my blog to serve as an excuse, far from it. I think in recording my experiences, both the ups and downs, I can gain the necessary learning to improve. It's through self assessment and reflection that I can grow as a person and an athlete.


Later down the trail we got stuck into some fast and fun muddy sections of descent and some pleasant rocky climbs that served to distract from the intersecting road sections. A highlight of this course for me is the ascent up to Wessenden Head. A valley that steadily keeps climbing, the trail hugging the side of the hill in a meandering single track. I really felt I was getting into my groove here so held what felt a comfortable pace pushing towards the 'summit'. Looking back at that point we couldn't see anyone in sight which is where I think we took our foot off the gas a bit, which wasn't helped as I think Chris was hitting a bad patch here. The last little sting in the ascent of the valley and the gradient kicks again, it was here Chris told me to just run on as he was suffering. I was torn with what to do here, hang on to the great company and ride out his bad patch together or push on. I looked down into the valley below and could see a head torch maybe half a mile back which made my decision for me - I trotted up to the aid station at the top where I took my time filling my bottles up. I looked back to see if Chris had caught up, but in his absence I knew the decision was made to push the pace and get on with the race.


That was a pivotal moment in the race really. Me and Chris had discussed this very scenario prior and also during the race. It was inconceivable that we'd be able to run an entire 100 miles without suffering lows. And my learning from the Lakeland 100 was exactly that, in running in groups you only end up running to everyones weaknesses. Equally I'm sure if I'd have waited for Chris, some miles down the road I would have ended up slowing him down somewhere.


And so here I was in the lead in a 100 mile ultra, feeling comfortable on the whole and moving relatively well. As I pressed on across the next section of moorland I glanced back and saw a couple of torch lights pursuing but it was difficult to gauge the distance back to them. The crushing reality that I would need to keep putting in this effort for another 65 or so miles weighed heavily. But I was also getting a taste of what was required to win one of these events. And with that taste came the hunger. I'd already planned that as I hit the Headquarters again I would grab what I needed and run straight through. I didn't want to dangle the metaphorical carrot to any would be pursuers. As I arrived at HQ the marshals were busy signing people in for the impending 30 and 60 mile race starting over an hour later. I shouted my number to be registered but initially I just received blank looks as I don't think they were expecting anyone just yet. I got my tick, filled my water and pressed on.

Happy and cruising

The adrenaline boost from running up front kept me from throttling off too much when I felt tired. With the sun now fully up the daybreak had given me renewed energy and I powered up the hills, danced the descents and kept my cadence high on the flats. Things were nicely going to plan.


My nutrition plan for the race had been ambitious - a friend, Conrad Wild had recommended a product called Tailwind. A product that has almost comedically received huge hype on social media in the ultra running community. Essentially a powered drinks additive with carbs and electrolytes combined. Hardly revolutionary, yet numerous people were singing it's praises even over 100 mile races. A product of clever marketing or a genuinely great solution to running nutrition? Well although a huge gamble I was going to find out. I'd carried enough for the first 12 hours of running and my wife & kids/crew would be arriving later and be able to stock me up if necessary. It turned out that throughout the entire race other than a sausage roll and a banana, I fuelled entirely on Tailwind. I was pleasantly surprised by this revelation - I never felt sick or suffered any real sugar lows or cramps. I can think of at least two previous races that were hampered due to being unable to eat with stomach issues - hopefully I've found my solution!


As the second large loop progressed I expected to start seeing 30 and 60 milers come past, but was surprised to literally not see anyone for hours. The next 20 miles were pretty uneventful, my pain in my left calf had eased to be replaced by what I can only describe as a tear in my right lower calf (soleus). It's an old injury that sometimes flares up post ultras, not normally during. Running on the flat the pain was more than manageable, it was ascending where I had to lift on to my toes as stretching the calf was agonising. It didn't feel like a race-ending injury, more something to be managed and nursed accordingly. Despite this I felt I was moving at a good clip and keeping the field off my back.


Coming into the aid with cowbells in full effect



As the race continued I felt myself naturally slip into that transcendent state where the mind empties completely. It's meditative and you almost get the sense that you could run forever. It's so hard to explain this phenomena and one needs to experience it to fully understand the sensation. It's apparent that running solo on such a long journey is what can manifest this state. Moments of joy, with movement the only concern of the body - breathing, perspiring, light legs bounding across the land, fully self aware. It's this focus that if maintained allows us to run distances that many think inconceivable. I would argue that almost anyone could achieve the same with the right motivation and conditioning. I'm certainly not superhuman, but I am determined. When pain reaches a certain zenith, you have to be confident it can't get any worse. Then it's just a matter of the body and the nervous system adapting to that stimuli and continuing to move on. From here on out it was just a matter a keeping the focus...



Running up to Wessenden Head


As I ran along a sweeping ridge line looking down at the stunning countryside below the tranquility was broken by the beautiful sound of my children screaming encouragement. At first I contemplate whether it's an hallucination before Ava and Cam barrel into me at full speed. My greatest joy at that moment is to see the excitement in their faces when I inform them I'm currently leading. My wife Emma arrives and I take the time to walk along with them all for a minute to regale my overnight adventures. As we hit the top of the road leading down to the base of Wessenden I see our Jeep parked up so I take the time to sit down on the bumper and sort my feet out. I'm content to sit with my family, wanting to share my experience with them. Unfortunately I'd lost focus, I took too much time enjoying the company I'd clearly longed for over the last few hours. It was then female runner appeared on the horizon, moving well. I recognise her from the start as a female Raidlight athlete from Norway called Irene Kinnegim, a veteran of many ultras and Ironman events. I know she will be impressive over this distance and spare no time in making things easy for her.


I jumped up and charged down the hill towards Wessenden, adrenaline pushing me on in the moment. As we hit the climb and the adrenaline wore off a little I tried to return to an easy effort to push on up to Wessenden Head. Unfortunately I just didn't have the energy at that time, my legs suddenly feeling leaden from the 65 miles of pounding they'd received. And here came the crux of the race for me. I looked back at Irene and saw how well she was moving and knew then it wasn't if but when she would pass me. Although competitive, I love that our community in ultra running is so friendly so I took the time to pass pleasantries with Irene. I complimented her on her pace before committing the cardinal sin of asking how far back third place was. The answer was a comforting 'oh, long way back' but I'm sure it would have given her the incentive to move ahead knowing I was concerned about who was behind me rather than first. But I guess it's how these things play out sometimes. I was fairly happy to let my body come round before trying to mount a counter attack. So my main aim was to keep in touch with her and see if I could turn things around. First thing was to get some calories in with the Tailwind, which over the next 30 minutes or so turned my low around.


It was on this climb I was also passed by first place in the 30 miler, Matty Brennan. After a quick chat and an update that Chris (Baynham-Hughes) was in third and still moving well despite a problem with his back, Matty moved on ahead up the climb. It occurred to me then that in my last 100 miler at the Lakeland, Matty had come charging past then too running to an impressive 2nd in the 50 miler.


After a little sulk about losing the top spot I had a word with myself and soldiered on with a purpose. I got my head back in the right place and regained my focus. I even started truly enjoying myself again out in the hills doing what I love. As the end of the final lap approached I reflected on my day so far, fairly pleased with the current outcomes. Yet my ambitions weren't yet extinguished so I  fuelled up and headed straight back out into the hills. I think part of what I truly got right during this race was to avoid hanging around at the aid stations at all. I was literally grabbing water and moving on. The accumulative time I wasted in aid stations during the Lakeland 100 is quite astonishing, something I will remedy next year when I return.


The last 30 mile loop entailed some decent running which fills me with confidence as regards my improving endurance over this distance. At about 80 miles in I passed the first of several 100 milers who were a full lap behind. I took the time to chat to each one and both congratulate their efforts and will them to keep moving and finish the event. The thought of being out for a second night would have filled me with dread so fair play to any of them that managed to get round the full 100 miles. One of these guys commented I was first male as I passed. This wasn't something I'd even considered, I enjoy racing and like most I want to win. I suppose there are two categories in ultras and I guess I was on course to win one of them at least. A hollow victory in my mind but all the same it gave me a boost to hold on when things felt tough.


I had run the first 80 miles in the Salomon S-Lab Sense Ultra which had served me amazingly. They were grippy enough for the slick sections of trail, comfortable on the rocks and more than sufficient on the roads. That's not to say the sheer amount of pounding over the miles hadn't taken it's toll. I took the opportunity to change into some Salomon S-Lab X-Series. A road/trail hybrid shoe that just gave me a little extra cushioning late on when I needed it.


The end of the race started to pan out for me about 85 miles in as two guys running together caught me. I'd seen they were slowly closing me down over the last 10 miles or so, but the way they were moving led me to suspect they were probably 60 milers on their second lap. Sure enough when they caught me, just before the ridge line where I'd seen Emma and the kids earlier, they confirmed they were leading the 60 mile race. Both called John, one of them kindly commented on how well I was moving for the distance I'd covered. With this confidence boost I took the opportunity to run along with these guys and spent the next 3 or 4 miles tagging along, thankful for the conversation.


It was only as we climbed Wessenden for the final time the two Johns started to drop me. This wasn't all bad though as I got to enjoy the view of the sun dropping in a gorgeous blend of red and yellows, illuminating the sky in a vista worth framing. These moments make the pain and suffering seem worthwhile. To feel truly alive, exercising outdoors as a dichotomy to a society that continues to destroy the need for fulfilling movement in a generation of Apple worshipers. As a comical hypocrisy to that statement I took a minute to pull out my iPhone and take some pictures to capture the view...



Wessenden again as the sun sets






As the darkness descended, the last 10 miles were punctuated by a pair of headlamps pursuing me through the blackness. This incentive pushed me ever harder to the finish line. Rationally I knew it was unlikely to be another 100 miler, but equally in my tired state I couldn't be sure, neither did I want to get caught napping again. I was even still holding out hope I might catch Irene for an exciting race to the finish. As it turned out I wasn't to catch Irene, she ran a better race than me both pacing and clearly in her strength as a runner. With more experience and conditioning the better runner won. So with my 2nd place (1st male..) to hang on to I ran. And I felt I was running hard. The pair of lights haunting me every step of the way.





And as the final miles ticked off painfully slowly I could sense the finish. Digging deep I charged into the finish with no sight of the chasing lights anymore. I checked in to finish and my Suunto Ambit 3 had recorded a time of 18hours 58minutes for 1st male and 2nd overall.


At the finish before I've checked in



Prior to the race if I'd have been offered a sub20 and a podium I'd have been more than happy - so to fein any disappointment is disingenuous of me. My progress continues at a pleasing rate. Third place came in over an hour later so my fear was unfounded in the end, but that's not to say the thought didn't help me sneak under that sub19 time.


A few minutes after I finished, Matt and Richard Wilson came in for joint 3rd in the 60 mile race (the two chasing head lamps), and they were shortly followed by Debbie Martin-Consani who took 5th overall, 1st female and CR! Under normal circumstances this would have been business as usual for Debbie, but not for the fact she'd been hit by a car mid-race!! Hard as nails, that's all I have to say on the matter. Debbie had jokingly set the challenge before the race that I wasn't to let her catch me, so I must thank her for that extra incentive not to ease off late in the race.


A mention should also go out to Chris, who despite a crippling back problem he'd developed the week before held on for an impressive 5th place in the 100.


Quality nutrition post race


I also want to extend huge thanks and love to my amazing crew in Emma, the kids and the Garratt family. And also thanks to Salomon and Suunto for the ongoing support and having faith in me.


The crew sat waiting in Hank the Jeep