CCC 2018 race report

There are times in your life that you realise how much we all change as life goes on. Only two years ago I swore I would never do a marathon and that adventure racing was the only thing for me. Now here I was, standing on the start line of one of the most iconic ultramarathons on the planet, The CCC, (Courmayeur- Champex lac- Chamonix), Ultra Trail du Mont Blanc, only a few rows back from the pros and the thoughts running through my head were incredible. This would be my 4th ultra of the year as well as two trail marathons on top of that. The most important thing I was telling myself was to ease into it, remember all my experience and enjoy the day. 


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Myself and Owen Boyhan at the start of the CCC 101km.

The best thing about this race was the fact that I would have crew support in the latter stages and I had the chance to race with fantastic runners, like Owen above. Such a gentleman and all round just loves the sport. He is fully fanatical and it helps so much bouncing things off other runners before the race starts. Emma would be my tent crew and Sinead and Kieron would be the word in my ear as I entered and left. Little did I know how important a crew really is. I have heard all these mushy stories about how a familiar face can really pull you through the hard times in Ultras. Being honest I thought it might help but never as much as it actually turned out. My parents would be at the finish line and there was no way I was going to leave them hanging out there all night! 

For anyone that has 5 minutes and less time to read my report there is a video summarising my day if you scroll to the bottom of the post, or a link here. 

The UTMB race series is the biggest trail running event in the world. Over 10,000 athletes arrive with another 20,000 supporters and crew to the little alpine town of Chamonix for a week of running, good food and fun. Myself and Emma arrived on Tuesday night, I spent Wednesday crewing for Shaun Stewart as he completed the TDS, a mere 123km and over 7000 metres of ascent. Thursday was spent in Chamonix, registration along with 2147 other athletes and some time eating and chilling before an early night in preparation for the race Friday.  Before I launch into the race report I want to mention something that was said to me by a few supporters and non runners. They said that no matter what you tell people, there are no words to explain what these races are really like, what they do to the competitors and what the feeling of finishing is like. You have to see the race or experience it to really get the idea. I will try to put in words what my day was like on the 31st of August 2018.

We hopped on the first bus at 6am to arrive in Courmayeur Switzerland at 6.45am. The race wouldn’t start until 9 but being my first time I had decided to air on the side of caution for everything. The morning was calm, about 12 degrees and dry. The mountains loomed on every side of this beautiful alpine town and the buzz was gradually building. What better time for a quick nap! 

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Chilled pre race! 

I have to say I was pretty relaxed, excited and the body was feeling very much like a run. I hadn’t ran all week, bloody crazy I know, but you can’t beat the feeling of hunger to run before an event. 

The mandatory kit, water and some food added up to almost 3kg on my back and I kept my phone and Black Diamond carbon poles on my Arch max belt around my waist. I would run in shorts and socks with Salomon S-lab ultra runners and a cycling jersey on top with my foldable mug/bowl tucked in the pocket. It was a “no plastic bottle” race so we had to carry a cup/bowl for the aid stations. A super idea in my book. 

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Yup it’s official.

It was 8am, a last queue for the bathroom and on to the start line. I soon noticed that I would be in the first wave/pen alongside the elites and the pros. I hadn’t expected it to be easy to try and start in the top 300 but it turned out I was standing somewhere in the 200-300 group as we lined up (This is decided by your ITRA points from qualification races. Basically to do with where you finished in these races, therefore it tends to be accurate in terms of where you stand). The crowd gathered quickly and the anthems of Switzerland, France and Italy were played around 8.40 as the tension really started to build. The race of course passing through all three countries over the route. To give you an idea of how much it means to people and their families, there were numerous people crying and the emotions were running very high. It may of taken years of preparation or be a life goal for many to stand here on this line. The level of athlete was clearly high with streamlined people all around me, buzzing to get on the move. TV helicopters and drones hovered above as an Irish guy gave the introduction to the race. Weird to here an Irish accent announcing the race here in the middle of the Alps. Before I knew it the count down was on and the gun went off. This was really happening and now all I had to do was put one foot on front of the other for somewhere between 14 and 27 hours. No problemo!

Goals, times, places and pretty much all that side of things quickly went out of my head as I decided to race the first half of the race steadily, not go into the red at any stage in this period and hopefully be in a position to improve on my placing as the race progressed. Whether this would unfold or not was a mystery. 

From the outset my nutritional plan was to stay away from gels, eat and drink almost only Tailwind and hopefully be hungry enough in aid stations later in the race, to eat some real food. The Tailwind has been tested for nearly two years now and I have to say it is the best thing I have ever found. From the off I sipped away on my bottles, drinking lots, ingesting the Tailwind in my water and therefore taking in calaries (200 per sachet) as well as lots of electrolytes. 

The first 10km of the race are basically uphill with a few little runnable narrow trails. From the start we wound are way around the streets of Courmayeur and up along a winding road before stepping onto the single trail in a conga line of runners. The crowds along the road in Courmayeur and pretty much in every town all day were incredible. As we arrived at the single trail, I quickly took out my poles and would use them for every climb all day. We gradually climbed from 1000 metres all the way to 2500 metres, fast hiking the uphills and jogging the downhills and flats. If I felt an increase in heart rate, which I generally didn’t, I would ease off a little. I didn’t wear my heart rate monitor as it is only another distraction and also drains the battery on my watch a bit faster. Listen to your body is the name of the game. Up and up and up we went, above the treeline, checking out the town of Courmayeur below, now in the distance. This was amazing. As we started the final 500 metres of the climb, the live camera helicopter hovered over us throwing dust all over the mountainside and creating an amazing atmosphere. I felt really comfortable on the climb and after about two hours I was on the top of Tete de la Tronche and through the first marker. From here we descended on a really runnable open trail all the way to Refuge Bertone at the 15km mark. The downhill was class and easy but I did hold back as I didn’t want to burn the legs too early. What I didn’t realise was that this was one of a few really nice descents and that the majority of descents later in the race were steeper and far more technical. I stopped in Bertone for some nice orange slices, some watermelon, a baby snickers and topped up all my water with Tailwind. Goal one over, now lets go find the next checkpoint!

The next 7 km was all along nice rolling terrain, technical in parts but I ran most of it and the field was starting to spread out into little groups. I could see I was generally in the same group that I had started in and took comfort from this. The views as we arrived at Refuge Bonati were spectacular with a vast line of massive steep mountains to the left of the trail on the other side of a valley below. Unfortunately my go pro camera was acting up a bit at this stage and I could only take videos. These are in the clip below. The trail was still very open and nice to run at this point. Small climbs meant slowing down and hiking and then rolling off the top of them and onto the winding trails again. I topped up on water in Bonati and realised the next stop was at Arnouvaz at the bottom of the valley. This would involve a big descent. I was half way down when I went to suck some water and found that one of my soft flasks was gone. Would I be running another 75km with only one water bottle. Slight panic set in for about a minute until I calmed myself and told myself that I could drink more at the checkpoints and then fill up in streams when needed. All would be fine. I cruised down to Arnouvaz at 27km and felt I was doing ok. I came across a big heard of alpine cattle on the trail and took a slight detour around them, not knowing how pleased they were with all these mad people carrying poles on their territory. I had just had my first pee and realised I would need to keep topping up on water and drinking as much as I could. Running at over 2000 metres for the first time ever with climbs like these was causing me to lose fluids the instant I consumed them. The really interesting thing was that when I drank, within minutes I was pouring sweat again. Logical you would think, but it made me decide that I wanted to be sweating all day. If I was sweating I was hydrated, if not I was running out of fluids. Simple but I’ve seen it go wrong before! Just before arriving at the checkpoint I spotted a soft flask on the side of the trail. Karma you might say but I was back to two bottles, nice one! 

After Arnouvaz I ran along the river and at a crossing there were dozens of kids out cheering us on. As I approached the far side of the river, beside the kids, the guy on front of me fell and I landed on his back on the ground. Hilarious for the kids. I picked him up and on we went. It just goes to show how easily a fall could end your race. It wasn’t long before the second big climb of the day. I locked into gear and started to fast hike as best I could. It turned out that my hiking uphill was really steady and would continue this way all day. I felt strong, as I was holding back a bit on uphills. All the hill repeat training was paying off. The top of this second climb, called Grand Col Ferret at around 2500 metres is on the border of Italy and Switzerland. After about 2200 metres the weather had changed and I had thrown the jacket on. The mist made it a little cold and my hands were cold on the poles so I grabbed my gloves. I passed a good few people on this climb, enjoying it a lot. It was after summitting Col Ferret and starting the decent towards La Fouly that I started to feel the downhill legs burning (mostly my quads). The descent was full of switch backs, running on hard mud and then much more technical towards the bottom. I passed through a scanning checkpoint half way down and from this point on the trail got steeper and it started to takes it’s toll. Towards the bottom of this descent of about 11km I came across a gravel fire road and then onto a paved road, running in a group, but this group soon left me behind. I was slowing on the road (as usual), the downhill on pavement beginning to hurt the legs. I let the group go, knowing I would see the majority of them again and there was no point burning too hard just now. The rain was now pouring down but with my Salomon jacket I was comfortable. La Fouly, at the end of the first marathon of the day, was busy. Some people were changing clothes but I decided it was only 17km until my first assistance checkpoint at Champex lac and if I kept moving I would be warm enough. We were also descending a lot over that 17km with one climb up to Champex so I didn’t expect to be cold in this section. It was like a soft Irish day after all, nothing out of the ordinary. I had a drink of coke, some oranges, another snickers and filled my bottles. My thoughts were, don’t stop when you feel a bit low, get going and run it off. 

The marathon had taken me almost 6 hours but on this terrain that was ok and it also meant I was bang on where I wanted to be. I had no idea at the time but I was around 204th position overall. I had decided pretty early in the race, on seeing the type of climbing and the terrain involved that today was about finishing, maintaining as good a pace as my body would let and learning for the future. After that everything was a bonus. From La Fouly to Champex was a long downhill slog. My old pain behind my left knee, floating down my leg, almost into the top of my calf muscle was flaring up. I stopped to stretch it out a bit, do some leg swings and on I went, descending down on paved roads, fire roads and then more paved road through tiny little farm villages. I began to lose some places but then picked up a few as well. As I ran a fellow Irish runner, passed me. I picked up the pace to say hello. Stephen told me he was from Dublin but leaving in Hong Kong for years. Another runner travelling a long way for this race! After about 12km of downhill I could see Champex up on the hill and realised that a 500 metre climb would bring me to food and the company of my crew. Bring it on.

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Arriving in Champex Lac, just over half way at 55km and happy out.

I was delighted to see Sinead and Kieron outside and Sinead told me she would see me at the exit again. I entered the tent and Emma was there with all my kit ready. It was great to see her and she informed me I was looking fresh and in great shape compared to others that were passing through. I ate a small bowl of meat and pasta, a bar and some sweets for dessert and drank some water. I changed my wet top and the dry t-shirt felt great. A few minutes later I emerged from the tent, a new man. It had been a fairly low 17km before Champex. I gained 8 places in leaving the checkpoint in good time. I ran along the amazing lake beside Champex and Sinead kept me company. She told me ” your race starts here, this is when you come into your own, you have it in the legs and we will see you again in 18km”. These words were hard to believe as I really wasn’t sure I had it in me like that, but I took them in and decided if Sinead, an accomplished runner, had this faith in me, it must be true. Right, let the race begin!! 

After a kilometre or two on the road I was back on the trail and it wound its way along for a good few kilometres, some of this on a fire road before the next 1000 metre climb started. I was in the middle of a few strong climbers and I decided to stick with them. I could see two of the guys were particularily strong and I called this right as the three of us soon dropped another three as we ascended. Relentless is a handy word for this climb. It was incredibly steep and technical. The inside of my elbows started to cramp but soon stopped. All the work my arms were doing was new to them. I had told myself that once at the top I had more than half the days climbing in the bag and almost 4 Carrauntoohils (Irelands highest peak). Only two more of those to go until the finish. This climb and the next few were all in the forest. The summits were just above the tree line at around 2000 metres. I climbed watching the altitude rise on my watch. I was counting it down 100 metres at a time, still feeling strong on the up and hoping the downhill leg pain might ease with the break. 

At La Giete, the top of the climb, I had gained 11 places, not that I really knew this, but I did know I was moving well on these climbs. I was drinking a huge amount, with Tailwind, and stopped to top up both bottles. The volunteers here were dancing around to music and having fun. They had been amazing at every stop all day and this was a lift to people. They told us there was a 5 km descent over 600 metres to Trient. My next chance to see Emma, change, eat and get ready for darkness. 

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Leaving Trient 7.51pm, a grand picture with the bathroom!

My leg was fine on the descent until the last 200 metres on the fire road. The light was fading but I knew I was timing it nicely before it died completely. I arrived in Trient, filling my water up on the way in with Sinead running alongside me. She was told to head into the spectator tent, which she did by jumping over a barrier at the last second. Nicely done Sinead! Emma was set up and ready in the tent and I told her I was feeling well and felt I had smashed that last section. She got me some tea with sugar, hot soup with rice and I changed into my thermal top and headlight for the night ahead. I ran out of Trient as the light was starting to fade. A long straight path followed and then into a 700 metre climb, similar to the last one, awaited. It took me about an hour and ten minutes to reach the top and I was passing people constantly throughout. Almost 5000 metres climbing under the belt, I arrived at Tseppes at 8.40pm, 11 hours and 40 minutes of racing under the belt and 76km. I started to realise that I only had just over a half marathon left and my second marathon was almost complete. Who would of thought the second one was almost more comfortable than the first. You may be thinking I’m making this sound kinda easy, but that is what we do when we are going well. The reality was that I was just about staying out of the red and had to push harder and harder on the climbs to keep pace, before concentrating on the descents. It was taking it’s toll and I was really feeling the brunt of all the downhill. 7km of downhill followed from Tseppes to Vallorcine. My leg was now screaming, but just about manageable. I wasn’t able to descend fast but I could run most of it which felt good. Lots of zig zagging, running under bridges and along footpaths followed before Sinead met me at the entrance to the checkpoint at Vallorcine. My headlight had been poor since I switched it on near the top of the climb and my plan was to switch to my other headlight before leaving on my final push to the finish. Emma was waiting and explained that they had barely made it on time to meet me. I had expected this as they explained it might be the case. The fact that they had made it was a big boost and made things alot less stressful for me. Once again being fed and watered, as we say in Ireland, helped a great deal, not to mention the fact that I only had 18km to the finish line in Chamonix! 

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Big smile for Castlegar Running club, only 18km to go!

I left Vallorcine and switched on my headlight to be delighted with my new found light. The previous descent had been so tough, not only with pain in leg but with the technical trail that I could barely see. I was psyched up now, the finish line in sight. The trail wound up a gradual slope on a farm road from Vallorcine, onto a long stretch of main road and then on crossing the road I started the climb from Tre Le Champ to La Flegere. Of course having not studied the course in detail I was unaware that this was split into two big climbs. The climbs were extremely steep, the first going up to about 1700, descending to 1400 and then back up to 1950metres. Mighty craic when your legs have very little left. The really fun part here was the descent after the first climb. It was actually a detour last minute as a climber was killed in a rockfall here a few weeks ago. This descent was incredible tough, jumping over boulders and massive roots, loose rock and the odd trail runner slowing to a stop! I spotted some lights just off the trail at this point and realised a huge group of hikers were lying under a massive rockface in their sleeping bags.  The second climb ended up following a ski field all the way up to La Flegere. It was midnight and the stars were out. My whole body wanted to stop and have a rest but I knew I just needed to throw myself 900 metres and 8km’s down the mountain to Chamonix. I had been semi-hallucinating for the last hour with my headlight making the grass move and things were a little weird to look at at times but with a cup of tea and a swig of coke I was off again. A lady passed me in the tent and literally sprinted down the mountain on front of me. Incredible! 

With 6082 metres of climbing under your belt you would think a little 8km to a finish line would be a piece of cake. Well, not so much. Pretty much every step hurt like hell. I was ok on the winding trails but the steep fire road sections were pure pain. I was, however, still running. The trail passed through a restaurant, literally through the outdoor seating area, closed at 12.30am of course and on down the mountain I went. I finally came to the town and bridge number one of two crossings of the road and river. Climbing up those steps was something else this close to home. I fell twice on the first bridge! These were my first slips in 100 kilometres, thankfully. I ran along the river, passing two and being passed by one before reaching the centre of town and there was Emma to run the final 500 metres home. The relief was amazing. I was almost there. Sinead and Kieron were out and following me, somehow scooting from the 500 metre to the 100 metre marks in seconds! I saw the line and lights and then my parents on the side. Holding back the emotions, really being too tired to cry I crossed the line 16 hours and one minute since leaving Courmayeur. I was in 163rd position making up 40 places in the second half. Holy crap that was pure madness, but one hell of an experience.

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The Irish on the finish line! 

As I stood at the line all the last energy drained and I became weak and cold instantly. A shuffle home to bed was needed. I didn’t sleep as my body was completely beaten up as well as excited. I was able to make the finish again to see Owen arrive in the morning. A job well done. 

It had worked, my pacing was a success, my training got me around and I felt as if I might even get better. It is such a fragile thing running 100km or really running anything further than a marathon. You really don’t know what is coming next. Bit by bit I am learning that experience is the key but you can never be over confident. The body will shut you up in a heart beat. The mind will continue to do somersaults.

Check out my Times and Stats here


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Transvulcania Preview

It’s the day before the trip begins and I write to you from Bristol. My first blog from my new home. It has been a busy few weeks moving and getting settled in. I look forward to the race on Saturday with great excitement and some nerves as always.

Transvulcania is one of the most popular trail races in Europe and will attract a pro and elite field from around the world. Experiencing the event and giving it my all is my goal for Saturday and you can follow me here. I’m lucky enough to know Shaun Stewart, Owen Boyhan and Paul Tierney also taking part. There is a big Irish contingent heading over so local rivalries will be evident even on the island of La Palma.

The lead up to this race has seen my training and racing take me all over Ireland since 2018 began and the last few weeks have really been about maintenance and staying in good shape rather than killing myself training. I threw in some speed session with the club and even managed a PB in a 5k near Galway last week to give me some confidence that I’m still doing things right! It might not seem like race specific training but speed and strength are just as important once you have the endurance in the legs heading into a race of this magnitude. The basic breakdown is 74km with 4500 metres of elevation gain and loss. This will be a tough day out before you stop to think about possible hot conditions and unknown terrain. These are the factors that increase the challenge and the reason I love it.

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Crossing the line in 17.12 for a 5k PB with Sean Mcdermott.

I have tried using poles, training with my pack, different shoe choice etc over the last few weeks of training. I am going with my salomon s-lab ultra sense shoes, salomon pack and carbon poles and hopefully just shorts, tshirt and a small amount of mandatory kit. I hope to fuel off Tailwind throughout and see little need to have much more than a few jellies to add to my nutritional plans on the day. This has been my strategy on long runs all year and I have had little or no stomach problems so far. Hydration, hydration, hydration is key throughout. Fingers and toes crossed there. I continue to have toe pains, most likely linked to arch or ankle issues but I will run through this and continue to do the strength work needed on the toe post race.

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A trail near Bristol, Blagdon lake.

I have been lucky the last week to run in a few new places and this will continue on my new adventure in Bristol. There seem to be endless areas to explore and I look forward to training all summer leading up to the CCC. For now I will concentrate on Saturday. I am not going to look at times too much or start predicting how I will do. This is a learning experience and I will chat to you post race. The start line is my first goal and from there I will have lots of mini targets before crossing the finish.

I took this one on a recent run in Derroura, soaking up that West of Ireland air before I came east, to the South West of England! If your not from this part of the world that last sentence is gonna be a little tricky to understand. I will miss these fantastic training grounds but I will make new ones here and can look forward to returning home to play in the hills once more.

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Great Castlegar Club teammates at recent road relays in Dublin.

2018, What lies ahead

I am not quite sure how to top 2017 or where 2018 will take me in terms of this blog. It is a great way for me to follow my own training and racing as well as life in general. I also hope some of my followers are gaining something, if only small, from my posts. It was a nice end to 2017 or start to 2018 really to receive a nice reward from Highpoint Ireland. This link shows the accomplishments of the people that entered their stats into the High Point of the year competition. I used these results more to see the results of the stats that Kieron Gribbon put together and realise what was achieved in 2017. Nearly 21000 metres of ascent in Ireland in 2017 will no doubt be hard to top in 2018, but where there is a challenge there are always possibilities.

I think it is very important to mention that without running mates and family it would be near impossible to ever achieve these goals. Shaun Stewart, if I can mention him again, had an amazing year in 2017. He finished a great year with the birth of his son Joey (future Irish ultrarunning champion no doubt!). He gave me the push to go for the CCC trail race in 2018. Without the likes of Shaun and all the other people connected to my racing there is no way I would keep up the effort. We all need good friends like this to encourage and give us the confidence to challenge ourselves even more. I was so lucky in the draw for CCC and realise that so many more hadn’t the same kind of luck. Because of this I will give the race all I can and surround my other racing around this race for the year.

Check out Highpoint Ireland on Twitter and Facebook for more links to Kieron Gribbons growing site.

I recovered from some form of a flu after Christmas and have launched back into training nicely in the last two weeks. We managed a double hit on Moylussa, the highest point in Co. Clare and some running in Portumna Forest Park last weekend on a two night road trip in the new camper. My camper will be referred to as, The Mueller, from now on. A very fitting name after our little cat Ferris Mueller who passed away during 2017. He was a full on adventurer and that is what I want this van to be.

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‘The Mueller’ at Moylussa, overlooking Lough Derg.

Midweek training has been made up of plenty watt biking, some interval running with the club, a few long runs and plenty gym time. I have averaged around 10 hours a week the last two weeks and hope to ramp that up a little for the next two weeks. First up is the Donadea 50km trail run in Kildare on the 10th of February, followed far too closely by Gaelforce Dublin on the 17th.

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There I am on the boardwalk near the top of Moylussa. Happy out!

The real question is What Lies Ahead in 2018? Well here is a taster for what I know for now and I may add to this a little as the year rolls on. Surrounding these events I hope to do some multisport races and a few more long runs.

As you can see there is a decent gap after Transvulcania and that will be partly due to the fact that I am moving to the UK in May. Then I want to train hard for the summer leading up to the CCC. Snowdonia will be a nice warm up marathon to see where I am mid summer.

A few more photos, thanks to Emma, from last weekend.

The list above really gives a clear idea of my goals, but all in all I want to stay fit and healthy, injury free and enjoy the move to the UK in 2018. It is a new challenge and one that I can’t wait to begin. No doubt we will return to Ireland but from May onwards my blog will start to venture around the UK. For the time being you will have to put up with lots more West of Ireland adventures.

A little bit of reading

I have a attahced a few links below that are well worth a scan through, especially for the time of year thats in it. As the autumn turns into winter we all have different goals ahead and motivation can be hard. The thoughts of running around a field in mud over our ankles for the winter, or trying to train smart as an ultrarunner or even set goals like Mr. Graham Bushe below, all give me great motivation.

Cross Country

https://www.startfitness.co.uk/blog/importance-cross-country-running/

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Castlegar AC cross country team from last weekend. Some craic. County Gold for the lads!

As i have learnt the hard way, cross country races are exceptionally gruelling. It is hard to explain unless you have taken part in one. The winner on the day was Paul Giblin (number172), noticed above for being the cleanest person in Tuam on the day. He must of somehow glided across the mud. It was an incredible team effort with myself, Sean and Damian passing the men onfront of us all on the last lap to clinch the title. Well done all involved.

The article above gives a great account of the cross country scene, the chance to be out in the conditions in the winter and enjoy the fresh air. It is amazing for strengthening you as a runner, stabilising you and even improving your stride at a time of year many take to the gym or simply stop training.

Ultrarunners post season Guide.

http://trainright.com/ultimate-post-season-guide-for-ultrarunners/

I liked this article, keeping things simple in the off season. A common mistake focused on is working too much on one or two weaknesses. It outlines how more benefit is found in training to strengthen and improve all round. I made this mistake in the past, injuring an ankle and instead of strengthening both ankles I worked too much on one side. Of course the other weakens and there is a straight forward imbalance, leading to further injuries. Training smart is key.

 

The story of Graham Bushe.

http://www.outsider.ie/wicklow-way-race-back/

This man is a legend already, only taking up running 4 years ago. He is an inspiration to many. I understand that it won’t happen that every person that takes up running can suddenly run 130km and then go back the same way and do it all again but it just shows what can be achieved. There is no doubt his mentality is the key along with a natural ability to run. I have a good friend, I won’t name you here just now, (Pascal), that has taken to running, more seriously than ever before and yesterday he got a PB in a marthon only weeks after a PB in a half marathon. He has trained extremely smart, mixing speed, distance and good rest. Once again it is his mentality, stubborness and grit that have  leapfrogged him to this point, but now he goes out to every training with a smile on his face and he loves ever minute of it.