Everest Marathon 13th November 2015

A really early start with a wake up call at 3.30 am and breakfast at 4am to leave the hotel by 5am. We arrived at the airport by about 5.30 to join the queue for security checking in with our bags exactly weighed at 10kg for the kit bag and 5k for the day sack. We then had a long wait because the 6.30 flight was delayed because of a lack of visibility at the Kathmandu airport. We eventually go off at 8.30 in a whirlwind of activity and 18 of us piled onto a small twin propeller plane. The 27 minute flight was a bit bumpy but great views to the west of Dhaulagiri, Annapurna, Manasulu and the Ganesh Himal.  We also spotted a cloudy Everest to the east.  We had a quick land and disembark from the plane to go to the Namaste Lodge garden in Lukla (2800m) for tea and to wait for the rest of the group to arrive in the sun.

After getting a packed lunch we had the leisurely walk to Phakding in the 400m valley below. A lovely walk with prayer wheels, prayer stones and nice tidy villages with vegetable gardens. En route we had two tea stops and met up with the others to have a rest.  In the sun it was warm but as soon as we went into the shade or it clouded over we were cold, very cold. On arrival on arrival at the lodge there was a youth meeting for a festival going on that included dancing, music and various young people doing turns.  Phakding was a cold night in the lodge but some nice food. I had a decent sleep but Menai was a wake quite a bit.

Llangynhafal Loop - 2nd May 2015

This race was not in the plan for the year but it was a local race and quite a few from the club were doing it.  I had done it two years ago in 54 minutes. It is advertised as 5miles and 1500' but on my watch it is a bit shorter with more ascent at 4.7 miles and 1600'.  It was horrible weather from leaving home and really I did not feel up for this at all.  After registration in the Golden Lion in Llangynhafal with the TV showing the news of a new princess it was time to venture outside.  Cagoules were essential kit and hats and gloves were recommended but I took full kit anyway knowing that I would be waiting around at the finish.  So the warm up is a 10 minute jog to the start and then the decision was whether to run in a waterproof or not. In the end I opted for without and then we were off on a nice traversing path for about a mile until the 1,000' climb started to the top of Moel Famau.  I did ok on the less steep section but began to suffer as it steepened and eventually needed hands in the stoney gully. I was overtaken by a couple of people here. Then we were able to run properly again on an undulating section that I really like.  You can get a shift on here and managed to get in front of a couple of runners.  This is where I started to have a bit of a battle with Jeremy from Meirionnydd.  He would go past me on the uphill and I would go past him on the flat and downhill. Then at about 3 miles there is a long  downhill section which is things were kind would take you to the finish but the course has a very nasty steep sting in the tail which is a 300' pimple which has to be climbed before the run in. Here I lost out to Jeremy's superior climbing strength and could not catch him again on the downhill. I came in 16th and 4th in my age group! But 4 minutes faster than last time. On uploading to Strava I discovered that Gary, who I follow but have not met, was in the race just behind me so used the wonderful Flyby feature to see how we compared. It was interesting to see how close we were. See below:

Llantysilio Mountain Fell Race - 28th March 2015

Last year this race was held in beautiful spring conditions. But this year two weeks later into March and Saturday the 28th dawned with rain and wind.  Although the forecast said it was going to clear by the start of the race Duncan, Menai and I walked up to registration in the Sun Inn in the rain with only the most optimistic of us thinking that it was brightening up.  Numbers seemed down on the previous year probably because the race was not part of the WFRA northern series.  However many of the usual suspects were present and nerves jangled a bit before the damp start.  After a brief briefing about the changes to the end of the race we set off fast along the road before climbing to Graig-ddu farm.  Last year we had the whole farm family out supporting the race but this year only the old man of the farm was out.  I said diolch and carried on up the hill.  Having learnt my lesson from last year and getting stuck behind slower runners going up the steep rocky spur to Mynydd Bychan I had pushed on but was suffering by the top. I was being tracked by a runner in blue but managed to lose him on the next section which was gently downhill through gorse and heather before hitting a grassy track.  This is the sort of terrain I love. We were then hit by the long drag up to the ridge path towards Moel Morfudd.  This was hard work and I made no impression n the runners in front although they did not seem that fast.  All of this time we had been in the teeth of the wind which was hard going but on reaching the ridge track it was nice to have the wind behind us. Sadly this was not much help when it came to the long slog up to the top of Moel Morfudd. 

On the top the wind really took hold and pushed me over the top of the hill.  Sadly this meant I could clearly hear the footsteps of a runner behind as I carefully picked my way down the slope and along the ridge.  The footsteps eventually caught me before the climb up to Moel y Gamlin.  Again the Mercia runner did not seem to be going that fast and he looked as if he was about as old as me so I really tried to stay with him.  However it was not to be he got away from me on the climb. More annoyingly although the wind was helping me to run in places on the climb a young lad went past me at the top.  At the top of Moel y Gamlin the wind was awful so it was nice to start down the eastern slopes with about 2 miles to go to the finish. This new route followed very narrow sheep paths that were hard to negotiate with big feet with the wind buffeting from the side. The route then contoured back round Moel y Gamlin into the wind and then down a spur to the lovey grassy track to the finish road.  I was able to get a real move on on this section and avoide being overtaken by e Clwydian runner. I was a bit disappointed by my time being down 3 minutes on the year before but realised that everyones times were down because of the new route and the wind. I was very surprised to find out that the Mercia runner was not in my age group and I ended up winning the M50 category and Menai won the F50.  Our results were: David 13th in 68.19 1st M50, Duncan 29th 78.07 and Menai 92.19 1st W50. 

Yr Aran Fell Race - 21 March 2015

As my build up for the Everest Marathon this race had been looming on the horizon since the New Year and with a couple of short fell races under the belt at Moel y Ci and Pipe Dream it was time for a testing mountain effort.  I had recced the the route a couple of weeks before with Vic Belshaw on a cold and windy day which was a sobering experience in that it took a good 2 hours 45 to cover the 10.5 miles and 3000' foot of ascent - out and back. On the day four of us made the trip from Denbigh: Vic, Emma Collins, Vic's brother Mick and myself.  We met fellow Denbigh Harrier Agnew there who was in the midst of epic Ultra Marathon training and had warmed up for the race with a 10 miler the day before - is that sane?  

The route of the out and back race

The race is well organised by Meirionnydd Running Club and part of a three race winter series. There was a good field for the race with well over 100 lining up for the start as it was a counter for the North Wales series.  The day was glorious with blue skies and a gentle breeze.  We were told that it was minus 5 on the top so I abandoned my initial plan of running in only a vest and put on a thermal and gloves. After 10 minutes of running I regretted this decision. I wasn't the only one as I passed a couple of people en route de-robing.  I took it easy at the start as it was a bit crowded and lost sight of all the Denbigh runners and Mick.  However after 5 minutes of puffing along the farm track I went past Peter.  The first couple of miles of the race is a simple slog uphill along a footpath with most of it runnable.  

The route for the first three miles follows the right side of the ridge. That is Aran Benllyn in the distance

I settled into the familiar battles with other runners adopting run/walk techniques and those who never walk.   My preferred method is to run until it is impossible.  I managed to overtake a few on this stage of the race including Vic who seemed to be throwing his water bottle around.   Then came the steep section up to Aran Benllyn which involved scree, rock and snow. Again I made a few places on this stage of the race which culminates in the heartbreak of seeing the highpoint Aran Fawddwy a good 15 minutes away in the distance.  This is called the plateau which is in effect a rocky, broken and undulating section which requires decent route finding to get the best line. I was a bit taken aback when a group of runners in front of me crossed a stile onto the eastern side but I stuck with my recced route and was relieved after 5 minutes or so to see one of the leaders coming towards me having already reached the summit of Aran Fawddwy. On the plateau I think the recce and route finding gained me about 4 places. Then the really rocky section started up to the summit.  This was more of a scramble than a run which was complicated by the leaders coming down towards us. I think I caught site of Mick but it was a bit of a blur. Eventually I got to the top in about 1 hour and three minutes but didn't take time to look at the spectacular view as I really knew I was only half way through the race. On my way down the rock summit I gave Vic some encouragement and told Peter to stop moaning as he was telling other runners that this was the worst section of the race.  By this stage my route finding was not great and I used the fence line as my marker which meant some pretty awful terrain under foot and plenty of swearing. I managed to hold my own and indeed overtook one person on the way back across the plateau.  However the steep downhill across the scree lost me 4 or 5 places.  Then there was the seemingly never-ending run to the finish.  This is about 3 miles but with tiredness it felt longer.  The final mile and a half is fast but punctuated with steep stiles which seem massive after nearly two hours of tough running.  A few spectators gave some welcome encouragement towards the end and I was delighted to get a finishing time of 1.54.34 and 37th place. The others were Mick 21st in 1.47.36 and first M50, Vic 47th 1.59.54, Peter 53rd 2.03.12 and Emma 77th 2.13.38 1st W50. Full Results are here. In retrospect I enjoyed it and will be back next year I hope. Next is the lovely Llantysilio Fell Race near Llangollen.

The headline says "Too much jogging 'as bad as no exercise at all'"

Some recent research published in the Journal of American College of Cardiology  has been reported as saying that too much running is bad for you.  The research looked at about 1000 runners and 3000 non exercisers and found that all cause mortality did improve with exercise.  It also found that high intensity running did not necessarily improve mortality rates. You have to subscribe to read the whole article but as with all research I am sure there is more to this than just the headline. What worries me more is that the headline is likely to put people off running at all despite the evidence.

It does seem that someone has read the article fully and it seems that this is reheated research from 2012 and is co-authored with a well known "running kills you" academic.  The Runners World article http://www.runnersworld.com/health/the-supposed-dangers-of-running-too-much picks some good holes in the data that seems unbalanced and takes no account of gender.

Parkrun age participation

As I am part of the volunteer team for a new Parkrun in Conwy ( www.parkrun.org.uk/conwy/ )I took more than a passing interest in the latest newsletter.  There was an interesting graph showing participation based on age:

I found this shape interesting and fact that numbers of both men and women tailed off so quickly in the 50s and 60s.  More incentive to keep going then.

The Everest Marathon Training Starts Here

For about a year I have been contemplating doing a real adventure race and of course with my time in the Gurkhas, love of mountains and a trip to Far Western Nepal recently this became the target.  So the deed is done.  My entry has been accepted and the race takes place on 30 November this year (2015).  It is apparently a pretty tough route even if it is mainly "downhill" with undulations. the course organiser describes the race as:

"

"The race starts at Gorak Shep (5184m), just below Everest base camp, and finishes in the Sherpa 'capital' of Namche Bazaar (3446m). The course is a measured 26.2 miles/42 km and, although it is basically downhill, the trail undulates and there are two steep uphill sections." 

The altitude will be the main challenge as walking uphill at this altitude is difficult enough let alone running.  Here is the route:

So what is the training regime?  A long hilly run once a week building up time on my feet.  I will do a lot more fell running rather than roads this year.  Apart from that I want to keep up the speed work and shorter races.  I will probably aim for a long fell race at the end of the Summer.