Notes from the edge

It's October and I am tired. It has been a long season and I am currently trying to re-focus the mind and body for Venice Marathon on the 24th.

Last week I was recovering from the 100km in Millau. I have to say, I have never felt so good after a 100k. I recovered very quickly and just 48hrs afterwards I was back to running twice a day. Of course I kept the distance down and the intensity easy, however, I did lengthen my runs at the weekend to 8 miles. In total I covered just over 40 miles.

This week I have put 'one more' endurance week in with 3 speed sessions. Again I have tried twice a day but I can feel my body is craving that 2 week rest.

I am very concious that although I have raced all year, Venice is really where I am going to put myself on the line and really push the pace. I have repeatedly said that for me Venice will be glory, a dnf or a time that goes beyond 3 hours!

Why one of the three options? Well, I have to push to see what I can achieve. I plan to be on the edge and when you are on the edge you can fall off. With luck over the next two weeks I can ease back, taper, rest and get mentally focused for the challenge that lies in Italy.

This challenge is not just mine. Niandi will be running after a tiring Millau. Since the race we have looked into several factors that would or could have affected Niandi's performance and we have conclusive results; low Iron! Niandi's levels are ridiculously low, so, we are looking at a series of treatments to get these levels at a required level for running. Richard Fluck is once again toeing the line and is desperate for that 'sub 4' after missing the target by seconds in Paris. Max Bonzo and his wife will also be joining us. Max lives in Spain but is Italian, so, we will be relying on him for all translations.

Future Targets

Apologies if I now get a little emotional. I often wonder how much I should include in a blog. For me, it is a form of therapy but also a way to discuss training, races and the implications they all have on my life.

It is important to remember though, that it is 'only running'. However, running is a massive part of my life and without it I don't think I would be the person I am. I have met so many friends, I met Niandi running, I have my coaching clients and all that they achieve and I also have the wonderful holidays and the locations that running takes me.

Earlier this year I should have gone to Comrades in South Africa. It was an important race for many reasons. It is Niandi's home race and one that she has done 12 times, her father loves the race and watches it but also her sister was running this year. If I haven't already mentioned, Manya (Niandi's Sister) ran this years Comrades in remission from breast cancer. Obviously Niandi wanted to run the race to support her. For me, I wanted to support Niandi but I also wanted to meet Manya and her family, also, I wanted to run the iconic ultra.

I remember watching the live feed for 12 hours and posting updates on Facebook. I was following other friends who were in the race, I was relieved when Niandi finished and then I was glued waiting for Manya. As it happened, Manya finished well inside the 12 hour cut off with over 30 mins to spare. Boy was it emotional.

For me, this is what running is about. It is about making decisions that not only make your life but define your life. For me, Manya was a star.

Post Comrades Manya complained of fatigue which is obviously understandable. We knew the race would fatigue her and we knew she would need to be careful with recovery. It turns out that Manya was increasingly having problems with breathing. Doctors assured her it was okay. Then we were informed in August it was fluid on the lung.

It turns out that the cancer has returned and unfortunately it has returned to the lungs.

I don't need to say more BUT I will be at Comrades in 2011. I may not be able to afford going but I will get to 'SA' one way or the other. I may even make it for the weekend but I will run the race and I will run it for Manya and for Breast Cancer. I may even run it dressed in a full pink outfit if somebody really wants to tempt me with a really generous donation. I have set up a donation page with Virgin. Your help would be more than appreciated:

http://uk.virginmoneygiving.com/fundraiser-web/fundraiser/showFundraiserProfilePage.action?userUrl=iancorless

Julie Deadman another 'PB'

Really enjoyed the Royal Parks today - London did us proud. 12,500 runners but the starting funnels worked well and it seemed most people stuck to where they had been allocated (apart from the one person from the plus 2 hours start that was walking at mile one!!).

Some parts are a bit tight through the parks but there were signs warning that the course was narrowing so time to think ahead and work out a route. Support was amazing all the way round and it does make a difference. The course does undulate a fair bit and there are a few changes of terrain. Felt really dodgy at about 4 miles when I had just taken my first gel and I think I swallowed too much water too quickly!!! I carried on and thankfully it passed, but I didn't have another gel then until 9 miles and only had a few more sips of water.Things started to get tough between miles 10 and 11, but I was expecting it and just a case of hanging on. Nothing like the sight of the Albert Hall coming into view in the autumn sunshine to give you a bit of inspiration!!! Plus, at that stage, I was starting to pass a lot of people, which is great in terms of motivation.

Really pleased to get the PB but I'm more satisfied with the even pacing right the way through the race, having had 2 "bad patches".

Have done the ice bath since I've come home to try and help recovery and my knee seems OK. It was a great sight watching everyone trying to get down the broken escalator at Knightsbridge tube station on the way back!!!!

All good stuff for Nice-Cannes in 5 weeks, just hoping the endurance will be there.........

Hope you are enjoying the sunshine,

Best wishes, Julie

SEIZE THE DAY

We all need to pay the bills, we all need to look after our families and one thing is for sure, we will all one day be gone..... I don't want to be morbid but having spent the last 2 years dealing with my Fathers early passing away and now Manya's illness, I want to make sure that we all live for today.... don't wait to do things. Don't get to a point in your life and say 'I wish I had.....? DO IT and do it as soon as you can; carpe diem

100km de Millau

When you have an opportunity to sit back, relax and chill you realize how lucky you are.... I had this happen this weekend.

Niandi and myself were fortunate to be in Provence for the 100km de Millau. This is very much ‘the’ 100km race to do in France. 2010 was the 39^th edition, so, not only is it the race to do it is also the one with a history.

Millau is situated appx 70km inland from Montpellier and so therefore very easy to get to for a weekend. I flew Ryanair and the flight cost me just £30. However, I did get stung on baggage, my fault, but ironically the extras I had to pay cost more than the flight; c’est la vie!

I had booked a hire car for the journey to Millau. Although only 70k, public transport to and from Millau is limited and when you consider the ease of travel, a £70 hire car is well worth the investment.

Kit for the race

Millau is in the ‘Aveyron’ and nestled in a valley. In September the temperatures vary considerably and I therefore say ‘be prepared’ if you travel here. Niandi had warned me that it can get chilly but typically I told her not to be silly.... it was Provence after all! Lesson learnt. It can get chilly. Our initial logic. A nice bed pre race and a nice bed post race. The logic of camping was that we enjoy it and it helps reduce costs, however, post race, cool winds and cold nights we decided a cheap hotel was a much better option. So, here I am writing the blog in a room instead of under canvas

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Niand and our good friend, Amme Valero (Mizuno Trail Athlete)

The race is highly respected in France and has similar status to Comrades – not only in reputation but in profile. It is a road 100km over a hilly route. The race also incorporates a marathon and works on a figure of eight course.

Starting in the centre of Millau you head out on a 42km route to finish at race registration. Of course, the marathon runners stop here, the 100km runners carry on for another 38 miles; yes, 38 miles! Sounds a long way when you say it like that...

The Race

I have really mixed feelings about the race. This was Niandi’s race and the plan was for me to pace her to a PB. Her previous best on the course was a superb sub 10:30. Over the last 16 weeks Niandi had trained to a plan designed by me to help that extra zip required to beat that time. However on race day things did not click.... The previous night she had had a restless sleep and sweated heavily. Looking back she had probably lost key electrolytes and hydration. Also, she was suffering with stomach issues.

We started on plan and to be absolutely honest Niandi ran a superb marathon, finishing at race registration in 4:01; we were bang on target! At this point she told me she was pulling out... I was a little taken aback. She had run a great race and looked in control but she knows her body and she quite rightly new that she could not keep the pace.

This left a dilemma which we debated for 10 mins.... the clock ticked by and it was decided that I would run on leaving Niandi to continue running at a pace that she could handle. It was a tough call. I find this difficult because I was running for Niandi, but I had to accept that my running with her was actually putting too much pressure on her... so, of I went. Niandi made a very brave decision to re pin her number on and step back onto the course with just one and a half marathons to go..... yep! One and a half to go.... real guts. I know how deflated she was and to throw in the towel, re hydrate and relax was a really tempting option which she refused to accept. This for me signifies the ‘ultra’ runner, it is that ability to focus the mind and accept the pain. Is this good? I am not sure. Did she make the right decision? I am not sure. BUT and this is a big BUT, I know what it is like to bail from a race. That moment when you pull out seems the right thing to do, however, sometimes 10 mins later you can feel fine and then think why didn’t I carry on.... better to fail trying than not try I guess.

So, I had to re focus. I had the urge to go sub 10 hours which on this course is a good time. However, I had lost the best part of 15 mins debating with Niandi and to be honest my legs felt shot. The race I had done the previous weekend in Menton had left my quads battered. Yes it had only been 17k but I had raced full out on a tough, technical trail course.

I turned the iPod on, put the volume up and started on the journey. I never use an iPod when racing but I had thought that for a road 100k it may prove useful; it did! In fact it was a revelation. I had compiled a 2gb playlist of fast, rocky, electronic music to set a beat. A great mix of Gatecrasher, AC/DC, Faithless, jean Michel Jarre, Afro Celt Sound System and so on... the tunes just banged away and helped dictate a pace.

From 42k the course gets tough. It is basically an out and back to St Affrique over three tough climbs that you do ‘out’, turn at St Affrique and then repeat on the way back.

I need to mention here the one thing I HATED about this race. Runners are allowed ‘seconds’. You often get this in long trail races where a ‘second’ can join you usually around the 60 mile mark to help guide you to the finish. In this race, seconds were allowed from 7k and they were on bikes.... boy did it **ss me off. They were all over the place and just caused a distraction. I just don’t get it. Feed stations were every 5k and they were superbly stocked with water, electrolyte, coke and a whole selection of food and yet you who had runners with a cyclist next to them carrying the local supermarket. Aaaaagh !!!

Surely these races are about preparation, how you plan and control of your effort over the 100km route. I ran with a camelback with 2ltrs of electrolyte, I carried 12 gels and I supplemented en route via the feeds.... why can’t everyone else? It may be a French thing, I have seen it before. Earlier in the year I ran a marathon when seconds were allowed. Why for a marathon? Rant over.... needless to say it really got me wound up and maybe it contributed to me knocking out a decent pace.

Back to the race.

From the moment I was alone my legs eased and to be honest from mile 26 to 52 I was running pretty comfortable. In fact I don’t think my legs have ever felt so good. Yes they hurt, of course they did. I was running an ultra, but they hurt in a way that I could control. I was also using new compression by ‘compressport’ – I had calf and quad compression and after this race, I am a 100% convert. They worked superbly.

On the first climb up to the Viaduct de Millau, a superb piece of engineering – I put my head down and pushed. Runners here were starting to walk. Over the top I ran the downhill hard, maybe a little too hard as it can damage the quads. When the road flattened off I turned the volume up and tried to maintain 8:30 miles. Of course, 8:30 miles feel easy for me but you have to balance the distance, fatigue, hydration and energy. The second climb came and once again I eased my pace back and ran up passing more and more runners. This climb was a little like the climbs I cycled up in the Alps with switch back bends and short sharp gradients.

A sharp left and then a long decent to St Affrique. Again I pushed taking more and more places. This downhill battered the legs and actually thinking back, I preferred the uphill to the down.

We circumnavigated the town and then we had to go back the way we came. This was tough. The course was now in your head so I knew what lay ahead; pain.

To give an idea of my pacing and how I had controlled my effort, at the marathon timing point I was in 397^th place, at St Affrique I was in 142^nd place. All I needed to do now was push on.

The climb back up was tough and those leg and brain demons kept asking me to walk. I had to battle both and settled for a strategy of counting 500 strides running and 30 walking. It is really weird how the mind plays tricks... I was walking and my head said run, when I was running, my head said walk.

I saw Niandi coming the other way with the 12hr pacer. We stopped in the middle of the road, kissed, and she gave me a cross and chain for the onward journey; sweet.

The 75k feed came and I had my first ‘Coke’. I always like to wait until I feel I need it. The bubbles hit my throat and it re awakened my senses. I took a ham sandwich and cup of water and walked out of the feed. Better to be moving when eating and drinking than stood still! I ate the sandwich slowly, sipped the water and when all was gone pushed on.

I was now running with about 15 miles to go. The long downhill and back into the valley with the climb to the viaduct to come. My strategy was to take one more feed station and then not stop and push on and go for that sub 10.

At 52 miles my right quad went ‘ping’! I was stood at the side of the road hitting it and massaging. Within a few minutes it eased and re overtook all those that had gone past me. The bit was between my teeth. I had 8 miles to go and people on the other side were still heading out.... hats off to them. They were in for a long day and night. That is some real mental strength and motivation.

The climb to the viaduct came and again it was walk a little run, walk a little and run. Over the top I let myself go and thought to myself no point holding back now... my quads and calf’s were doing that little dance that they like to do; you know the one; are we gonna cramp or are we not?

I was back in Millau. 3k to go. 2k to go and then finally the longest 1k I have ever run. I turned right and entered the parc. I ran up the finishing straight and took the left turn to finish inside the registration building and cross the finish line. With 20m to go my right quad went ‘ping’, just in time for me to enter the finish chute at a walk. Finish time was 9:45 and 88^th overall. From 397^th at the marathon I had made over 300 places; happy with that!

Post race I sat with that vacant look everyone has. I drank about a litre of water and what must have been 10 glasses of Orangina. I got my bag from the store and then sat contemplating how I was going to bend down and take off my shoes and my compression clothing without going into some sort of ridiculous looking cramp spasm. An hour later I was back to normal. Clothes changed and back into 2010.

French races always have a very good post race meal offering for the runners; although Millau was not the best it was adequate. Warm soup and bread, rice and ham, yogurt and apple tart with lashings of water. You could even have a beer or wine if you really wanted to tip the dehydration balance.

So, my opening statement to this blog was “When you have an opportunity to sit back, relax and chill you realize how lucky you are....”

I had this opportunity to sit back and relax and watch runners of all shape, age and ability enter the finish shoot and meet and greet family as though they had not seen them for years! Elation, tears, happiness, personal triumphs had all been conquered. Time means nothing. The journey is what counts.

A young Dad crossed the line with his baby in his arms, two middle aged sons crossed the line with their Father; all three of them had run the race together.... the tears of the Father showed a true reflection of the spiritual journey the three of them had made. This journey was obviously not lost on the three wives who waited for the three heroes. Equally it wasn’t lost on me as I shed a tear at the joy it had brought them all. Racing is about a journey and as I have always said, only one person wins, so, why take part....

The 12hr pacer came in exactly on pace at just before 10pm. No Niandi. Of course each minute that ticked by felt like a lifetime. Eventually at 12:15 on the clock Niandi entered the chute. I was up and waited for her with open arms.

Brave lady. It took some effort to head back out on that course with only 26 miles covered and be prepared to fight the internal demons, a tough course and obvious fatigue. BUT she did it and I know now the day after that Niandi is happy that she soldiered on.... of course it took its toll. She is asleep in the hotel bed while I write this blog.

Still, we avoided the tent..... ;-)

http://www.100kmdemillau.com

post race treats at two superb restaurants, L'Estivale and Mangeoire

South of France

I have been in the South of France this week. Yes, I realize you all think it's a jolly. To be honest, it has been a combination of things. Firstly and most importantly it was my Dads Birthday 0n the 18th and Menton was the place he loved.... so with that in mind, Mum wanted to be in Menton for 'his' day. When you keep in mind that we spread Dads ashes here you see the relevance. It therefore has been a trip with lots of emotion. Not a trip I would miss but one that can leave you feeling a little drained.

In addition I still have to work and write plans. Thank goodness for computers and wifi. It really doesn't matter where you are, as long as you have these things, your office can be any place in the world. Lets face it, I would prefer the South of France to anywhere....

Also it has allowed me time to get some warm weather training in before Niandi and myself tackle the 100km de Millau (in Provence) on the 25th. I am glad it has worked out this way as it has been really hot here and coming from the UK temperatures meant one or two days adapting.

I love Menton, as a family we have been coming to Menton for over 30 years. It is a little known jewel. It is the 'last' place in France as the Italian border is just at the end of the Promenade in Garavan. It therefore has a wonderful mix of French and Italian culture and of course, a nice mix of food.

Menton was a superb base in my cycling days as it gave me the option to cycle in the Maritime Alps. This I did year after year and many of those rides had my Dad along for company; special memories.

The French love food and in this area they have a wonderful passion for fresh produce and in particular seafood. The daily market is wonderful. You see such great characters who have a devotion to gastronomy that is without equal.

Of course I have a passion for food, not only as a photographer but as a 'customer'. Nothing gives me more pleasure than a lovely dinner in the warm September sun. It really is perfect.

Whilst here I have been running twice a day as I fine tweak my form to Millau and prepare for Venice Marathon. On Wednesday I was in a local trail/ running shop and the owner asked me if I was racing at the weekend? Of course my ears pricked up. Race? Yes he said, a trail race in the mountains...

I made a mental note and looked for posters around the town. Of course it was Saturday (day before the race) when I found a poster. The race started in Sospel some 18k away and on the other side of the mountains. I knew the area well as I had trained on these exact roads - Col de Braus, Col de Castillion, Col de Turini.... I decided it wouldn't be possible to race. Logistically it was too short notice and I had no transport.

I left my mum and headed back to the hotel to do some work. As I walked alng the beach I saw a marquee that was obviously sport related. Curiosity killed the cat and thank god it did... it turned out that this was race registration. Not only that, it was the race finish, literally 500m from the hotel.

I asked about transport and they told me that for 1 euro I could be transferred to the race start at 0900 on Sunday; sold!!! I was in.

They had three races: 53k, 29k and 17k. For once, sense took hold and Ientered the 17k. With one week to Millau I didn't want to exhaust myself. I knew the 17k would be tough anyway as the trails and mountains around this area are tough! Turned out to be the correct decision.

The bus arrived late. About 20 min late so I was worried about making the start. The other runners looked anxious too. It turned out not to be a problem. We arrived on time, quick briefing and we were off...

No warm up, straight into basically a 4/5 mile up hill run on very tough terrain. It was a walk/ jog strategy. The heat was up, heart rate was up and I was pouring with sweat. I had decided to give this race a 'go'. I had this idea that it was only 17k!! Yeah yeah.

I moved up the field and settled with 2 other guys. When we reached the top, one guy pulled away and I chased. From here it was really technical trail running over rocky, gnarly terrain. Thank god I had trail shoes. Road shoes were just not up to the job.

The views and the trail was superb. I was loving it. It felt great to be running on the spare of the moment on new trails and in glorious heat and sunshine.
Every now and then we had a check point that we had to 'dib in' with a transponder on our hands. It was quick stuff. When your running 17k you don't hang about. I was really pushing as you can see from my heart rate below.

When you compare heart rate to course profile, they don't match! You would expect HR to go down... not so. I was running so hard that basically you had no rest.

The trail battered your quads and feet (I recommend the 'Q' compression). Rocks, woods, ravines, some tarmac and then eventually we dropped under the auto route.
Menton and the sea was in sight now. We continued to drop and finally entered the Menton area via the old town.

Flying down the steps and pathways I reached the coast road, dropped to the beach front and crossed the line for 5th place - top work.

It was one seriously tough race and a real pleasure to race hard over a short course.

This coming week now is about a few short runs, recovery and getting ready for 100km of hilly hot roads in Provence.

This race is about Niandi, not me. I don't plan to 'race'. Realistically it would be great if we could go sub 10:30. We shall see, if Niandi has a good day and I can pace her well this is a realistic challenge. However, the course is tough.

Keep running....