UTMB taper and tracking

UTMB is Friday. The entire “festival” starts today. So have a look at live coverage and tracking stuff now to get familiar with it if you’d like. Kind of wish I’d have gotten there earlier than Wednesday but what can you do. Myself, my wife, and two kids are meeting my older brother and his wife in Geneva. We fortunately land almost at the same time. I think everything is lined up as needed just hope the flights go off as planned. Can’t imagine there’d be an issue flying from London to Geneva! Car to Heathrow, plane to Geneva, shuttle to Argentiere where we’re staying 4 miles up valley from Chamonix. 

Triple checked my required kit and it seems all good. I’ll check in, get my race number, tracker, and possibly have a kit check Thursday. Probably wander around the giant expo for a bit if the family has the patience. Then just try to relax until the race start on Friday evening. 

People on social media will fold and lay their kit out all organized and neat. Here’s my kit lay, not too neat! No shoes, food, or race day clothes either. Maybe I’ll do it again with my race number.

Poor photo of my kit

Have been in full taper mode so running very little. A lot of 3.5 mile runs, one 10 miler. The 3.5 mile runs ended up being cat searches for our cat Rocky who went on a “vision quest” for 10 or so days! We’d had reports of sightings so we were frequenting an area looking for him. My wife put up flyers which had a fantastic response. We got him “unlost” and home yesterday. Looked like he’d gotten out of his home range and couldn’t find his way back. He’d lost weight and was super hungry but seems to be ok. He’s in full recovery mode, eating like crazy and sleeping. 

I skipped my final zone 3 hill rep session just to keep any extra stress off my knee. I always regret not doing more of these sessions. I do them on the treadmill and they seem very effective and I enjoy them, it’s just that treadmill sessions are tough because of kid interruptions and noise. My knee still randomly niggles a tiny bit here and there but doesn’t stop me or even hurt at all when running. Most of the time it doesn’t even hurt at all, it’s just that how will it feel after 80 miles? It’s the main thing that worries me. It’s a tendon or ligament from the steep up and down hills I’d been doing. I’ve got physio tape and a knee brace in my crew bag just in case. No ibuprofen though, NSAIDS are illegal at UTMB. So none within 24 hours of the race just in case I get drug tested! 

Cat search sunrise at the riverside park, Stourport 

The weather appears to be really nice, and on the hot side, however I’ve heard rumors of that changing. I like the heat, I tolerate it well, so hopefully it stays hot! Either way I hope the weather is difficult, many can’t tolerate shitty conditions, I seem to tolerate it very well. 

Not much else to report. Excited, anxious, ready to just get running! Then there’s nothing to worry about! Enjoy the experience and if things go well see how well I can do in the 45-49 age group! If you can sort the tracking do so in this age bracket. It may make tracking a lot more exciting. 

In case I forget here’s a couple links that should cover tracking in case you’re interested in dot watching or following along. The coverage is pretty full on for an event like this. I’d assume iRunfar.com will have solid race info and of course #utmb hashtag on social media will get tons.

Remember, age group 45-49. 

I’ll be wearing a yellow Alpenglow Sports shirt (I always race in it), white hat with black brim, orange shoes, gray race vest in case you attempt to spot me in the live feeds at aid stations. 

UTMB’s General Info on all tracking: https://utmbmontblanc.com/en/page/88/88.html

There may be mention of an app called “Live Trail” as well. I’ve got it on my phone, I think it’s mentioned in the link.

My UTMB Tracking Page: https://live.utmb.world/utmb/runners/1658

Oh, and I got my belt back, two stripes!

More thoughts on UTMB goals. A friend suggested throw out all time goals and just run it. You’ll never do it again, it’s expensive, and an experience. Took me a day to wrap my head around getting the race goals out of my head but I think I’ve settled on just run it. I still have zero idea what time I’m capable of, 28, 30, 32 hours? That’s my best estimate. 

I’ve secured a gps beacon so tracking will be the typical dot watching which is good. Very helpful for crew. Another expense added to the list. Also booked “UTMB” bus passes for crew and family. The race is so big they close roads down and have an extensive shuttle system put in place.  My gang will have access to the “red line.” Good and bad, as it’s another expense! 

Good to see things coming together though. Lots of added stress. 

Into taper we go

Selfie. I hate selfies. My second 20 miler back to back in 100 F.

Well I’ve made it safely through the process. I am officially within the window to begin tapering. 3 weeks until UTMB.

But I feel like I need to do more. I can likely get in a couple more bigger sessions but with the kids not in school time is limited. My wife has been extremely flexible, watching the kids while she works allowing me a few more long runs.  But, I’m tempted to do two more long runs with solid vert. I’m worried about the descending and am considering at the very least a bigger session focusing on eccentric muscle contractions used in downhill running. Trouble is there aren’t many steep descents near where I live and I really don’t have time to drive to Church Stretton like I did in the past. 

I do have a really steep and fairly long road I could use. It’s about 2.5 miles away and I can always just run up and down a bunch of times to at least get a solid downhill workout. 

Frog checking out my water cache

Since my last post things have gone well. I made it up to Church Stretton a few more times, once in 100 degree heat, and got in some great vert. I’ve been comparing training to the past and I’ve done more  long runs (20 - 30 milers) than ever. More back to back long runs.  More vert than ever. More speed work and strength work as well. My overall mileage has been less, but my boss reminded me to look at “time” not “distance.”  Very true, which has been more. If you trust the algorithms from Strava I’m 50% fitter than a year ago, and nearly 70% than 6 months ago, shortly after the Arc of Attrition. 

All the water I hauled in to cache on the hot day in Church Stretton

I have no idea if I’m ready. I’ve got to be! However it’s hard not to compare my training to others, but comparing to professionals is just plain stupid! I guess that’s maybe midlife crisis, viewing my abilities as a 20 year old, thinking I’ve still got that. I’ve got the focus now, just age/life is against me. Wish I had this focus back then. 

So into taper we go, gradually reducing the amount of training. I adjusted my training plan and it seems once I’ve done that I’m comfortable with what I have done. 

The big stress now is sorting out crew. With mandatory bus service and road closures it’s fairly straight forward how to get where. I’m struggling with giving my family a general time when I’ll be somewhere. A race of this magnitude is super hard to estimate my times. I’d like to think I can finish under 30 hours but I honestly don’t know. Sometimes I wish it was just me going alone. Far less stressful. Can’t wait to start and forget about all of it. 

Black belts and big vert

Me being awarded my 2nd degree black belt 

And that box is ticked. Recently had my second degree black belt grading in Jeet Kune Do. I’d like to think it went well! This has been pushed back over and over again for various reason, no big deal really, but it’s now done. I went into it knowing the majority of the curriculum well and with confidence. At this level it’s a display of smoothness and flow, not some hard hitting fight. Blending different skills into each other fluidly. 

The entire grading lasted 3 1/2 hours with no breaks, so as usual, it was a sweat fest! We were asked to perform certain drills from our curriculum; Muay Thai boxing, Panantukan (Filipino dirty boxing), Jun Fan Kick Boxing, Kali (stick, knife, and empty hand), western boxing, and combat submission wrestling. The hardest part was the wrestling. It’s extremely difficult to practice on your own, so my friend Steve and I booked in some private lessons for a bit more focused training and as always these paid off tremendously! 

Not much else really to say. Next martial arts goal is to progress through Dacayana Eskrima which I started during lockdown. Here’s a bunch of photos:

Sticks sparring 

Stick sparring

Juan Fan kickboxing sparring: mix of western boxing, trapping (kung fu), low kicks

CSW - escaping a rear naked choke

CSW - Luke taking me down with a double leg takedown 

Disarming a knife during the palasut knife drill

Estrella sword drill

Single stick sparring, goal was to attack the hands

Part of a Jun Fan drill showing a shuffle kick

So, now that is done off to the back burner with martial arts, well let’s say middle burner, as it’s still important! 

Ultra Trail du Mont Blanc is approaching fast and I’m into my peak training now. Focus will be to get my legs ready for a ton of uphill hiking/running as well as a ton of downhill running. The kids are off school in a few weeks so no more Mondays off for long runs either. So I’ve started a cycle of back to back long runs Monday and Tuesday.

Caer Caradoc, up over, down. And the down goes a lot longer down beyond! 

 

This Monday I banged out 20 miles with 10,000 feet of up and down. The route I’ve got has more vert per mile than UTMB so I need to take advantage of it. Most people drop out, or are reduced to a walk, because their quads are so trashed from the downhills. So I need to focus on the eccentric muscle contractions of downhill running. It was a hard day out, and thanks to my wife for getting the kids off to school, allowing me to leave a bit early, but I got it done! Then Tuesday I went to my usual route across the river and ran another 20 miles on tired legs. Only managed 3500 feet of elevation but it was more running than Monday’s power hike/downhill run. I’m hoping for one more of these if not two. I’ve only got one more Monday Tuesday opportunity and after that I’ll have to go at night. Not ideal, but considering the race is likely over 24 hours it’s not really a bad thing. Just difficult to motivate for after a day entertaining kids. We shall see. 

Strava map of Caer Caradoc

So that’s the current plan. Uphills and mainly downhills. Maybe then a little speed work as well. I want to be as ready as possible. 

Training on the Isle of Arran and planning ahead

A little behind on here as usual but been getting solid training in as I can, I feel like I’m making progress, and am injury free. I do sometimes feel like I could be doing more though. I have been tired though because I’ve been taking advantage of the early light. Mornings are phenomenal! Nothing better than running around 4am! Birds, no people, no cars. Bliss.

Had a chance to run in Scotland. We were up visiting family in Prestwick, west of Glasgow. Most days were easy flat runs being next to the sea but I did make it out to the Isle of Arran for a day. Now if I could train out there I’d be golden! I tried to tie in with a local guy I met via an Ayrshire Scotland running group on Facebook but he was mildly injured, maybe next time. 

Prestwick Airport 

This time around I took the train from Prestwick to Ardrossan Harbour. Then ferry to Brodick and ran from there. It’s so cool I can do that without a car! So rad! 

I kind of did a similar loop I attempted before but modified the end, I had a bigger loop planned but ran out of time.  Going into it I was unsure  of the weather. The forecasts were all over the place and being an island it was super erratic! However, despite seeing chances of snow, sleet, rain, lightning, sun, clouds, mist, and fog in the mountain weather forecast Arran had the highest likelihood of visibility from the summits at a 20% chance. To quote Carl Spackler from Caddy Shack “so, I had that going for me, which is nice.” Every time I’ve been up Goatfell, the highest peak, I’ve been rained on or consumed by clouds with little to no visibility. It’s cool and exciting to be overwhelmed by weather in the mountains, but when you’re alone the fun factor is pretty low! 

Prestwick Beach

At the train station it was sunny with a light breeze. I swear the people in Scotland are the friendliest ever. I think I met three people at the station and on the train who just started up a random conversation with me that started with a friendly Scottish accented “Hullo!” Once to the ferry terminal I checked in and walked right on the boat, got a cup of coffee, and sat down. We were shortly underway. I love how the trains line up with the ferries! The seas were ok, a little bumpy, maybe about two to three foot, but due to the size of the ferry it pushed forth unaffected. Goatfell and the high peaks were surrounded by clouds, but it was warm out. 45 minutes later we were at Brodick and upon arrival I stripped down to shorts and t-shirt and put everything back in my race vest.

Brodick

I ran along the beach on Fisherman’s Walk towards Brodick Castle, past Arran Mountain Rescue station, and soon was heading up the Goatfell footpath. Poles out for the climb. I passed people left and right as I ascended into the grey. And of course as usual as I hit the summit 3 1/2 miles later it began to snow and sleet! I got soaked and put on all my extra clothes. My hands froze as they always do. Fortunately I had all my UTMB kit with so was well prepared. I had left out my warm mittens though, they’d have been perfect! I moved on with wet gloves as I scrambled my way over to North Goatfell. 

Looking down towards Brodick 

Mountain running here in the UK is different. You look at a map, plan a route following what you think are trails, as you would looking at a US map.  Most are obvious. The Goatfell Path being a popular peak is very obvious, technically rocky and by no means groomed, it’s easy to follow. However up high despite on the map seeing what you think is a trail it’s more of a route. Unmaintained with social trails braiding all over. So we are no longer running but scrambling over boulders, along exposed catwalk like footpaths, up, over and around until through to a less technical and open area where a more obvious “trail” forms. Add in limited visibility and although on a ridge it’s easy to get off route. 

Sleets begins

Wet route towards North Goatfell

My frozen hands persisted and were painful. I wrung out my gloves like a dishrag multiple times then frantically shook my hands like I did growing up cross country skiing in an attempt to get blood flowing. It hurt a lot as it always did. Soon the sleet stopped and the sun was beginning to show. My hands warmed and I took off my rain gear. I trended down the ridge away from North Goatfell towards Glen Sannox. Last time I was here I got pulled down the wrong ridge and had to bushwhack my way to Glen Sannox. I was on route but any signs of footpath disappeared. The ridge looked too technical to I began trending down. And down. And of course off route. You idiot, you’ve got the route on your watch! 

Starting to clear, before dropping off too far left

By now I was too far down to motivate to go back up so I picked my way along what appeared to be a light trail that had formed from others who had made this mistake. I was paralleling the correct wrong just below on the slope. The terrain is really odd. It’s low scrub brush, you can see everything but any “trail” will be hidden from sight. You can walk through all of it, just slowly. I picked my way traversing the slope above Glen Sannox losing time, tempted to go straight down to the Glen, until after a solid hour I rejoined the real route. From here it was lower down and good running I’d done before. Along a fairy tale looking brook with a bunch of waterfalls soon I was in Glen Sannox. In the sun I filled my water bottles and dried my gloves out. 

I contemplated my next move. I had planned to go north around the far peaks and back up, but time wise it was a gamble. I decided to head up Glen Sannox, which is awesome singletrack, up The Saddle, back up North Goatfell and down Goatfell. Off I went in the sun, the high peaks visible as it had cleared up! 

Cir Mohr and the Saddle to it’s left

I was soon scrambling up 4th class with a few 5th class moves to the The Saddle, a pass between North Goatfell and Cir Mhor that dropped down into Glen Rosa. On the map it looks like a trail, it’s not, and most people would likely struggle up this! Up North Goatfell I picked my way through boulders staying to the ridge. I bumped into a friendly couple I’d passed on the way up Goatfell hours earlier who were coming down. Up to Goatfell a second time enjoying the sun and clear views. I chatted with three guys smoking a joint on the summit for a while as I see the ferry arriving. Looks like I’ll get the next one! 

View down Glen Sannox from the Saddle

Off I went descending the Goatfell Path. 3 1/2 miles of 17% grade! Ended up the decent was perfect training for UTMB! Slightly technical but not so bad I had to slow. I cranked the pace up having a couple near misses in bad rock gardens but was soon at Fisherman’s Walk along the beach. I headed to the ferry terminal and as I did it began to heavily rain! Good timing! 

Descent down Goatfell

Down Goatfell 

I got organized and put on my rain gear, then walked to the Coop to get some food. Back to the ferry, a short wait, and we were boarding. I got a bottle of Arran Blonde and wandered around outside on the upper deck port side. The sun was out and the light of Arran was great. A little breezy though, however I found one location on the upper deck that was positioned perfectly and had no wind and all the sun! I stood there enjoying the view and my beer. Hopefully I’ll be back again. 

Looking forward to training I’m hoping for two to three huge back to back days, big ‘old shock days! A day in Church Stretton where I hit 10,000 feet of vert and about 24 miles followed (or preceded by) a “normal” day locally going for around 25 miles and 6,000 feet of vert. All I need is my wife to do the school run so I can leave for Church Stretton at 7, or maybe earlier, so I can get a couple more hours. She seems to think it will be fine so I just need to clear some workdays off.

All in all training seems to be progressing well. I feel the affects of the training load and definitely feel the need to rest so I must be doing it right. I started dropping weight so have increased my food intake as well. Losing weight isn’t a good think right now! Soon I’ll be in the crux of training, the back to backs, focused downhill sessions, more uphill hiking. Time is sure going fast! 

One last thing, this Saturday I’ve got my second degree black belt grading in Jeet Kune Do! Really pumped for this, been training like crazy and know the curriculum well. It hopefully will go smoothly! 

Successful vert hunt!

I found it. My trip to Church Stretton this week was a success. The out and back route I made has MORE vert per mile than Ultra Trail du Mont Blanc! It’s about 6 miles with 2500 feet of vert per out and back. Lots of steep pole hiking and obviously steep descents. As the race gets nearer this is as specific as I can get which is perfect! The photos don’t do the hills justice.

Looking up Caer Caradoc 

Looking down Caradoc, The Lawley in the distance 

Downside is that it’s about an hour drive. So when the time comes I’ll need to see if it’s cool for me to leave before the kids are off to school which I’d guess won’t be a problem. So I’m psyched! The route goes up and over Caer Caradoc and then up The Lawley. Two giants hills outside of Church Stretton. I’ve ran then before as they are part of the Stretton Skyline fell race I ran around 9 years ago. There’s another two hills  next to Caradoc called Hope Bowdler and the Ragleth that can be added in as well for variety. 

One cool thing is next to where I park there’s a “contactless cafe!” A shed with a espresso  machine and a refrigerator carousel vending machine in it. All contactless. Super rad. There’s even dairy free ice cream! 

Yesterday I was scouring the internet looking for training ideas for crazy huge mountain races like UTMB and came across the Hardrock 100 in Silverton, Colorado. An old school classic mountain ultra that is even more difficult to get into than Western States or UTMB. Well guess what race is a qualifier? UTMB! So if all goes well in August fingers will be crossed as I throw my name in the hat for that! I just can’t stop! 

 

The days slowly are getting closer to UTMB. I’m still unsure of the training but today am exploring an option to see if I can find some vertical. Photos from last weeks long run out the Worcestershire Way.

As soon as the kids are off to school I’ll drive about an hour to Church Stretton. The area has some solid hills and is home to a bunch of fell races. Fell racing is a very British running event where you basically run up a hill or fell and run back down. There is no route, you navigate to a checkpoint, then move on to the next. There is no obligation to follow a trail so many times the most direct route is taken, up and down.  I’ve found a couple loops that have the same, and more, vert per mile to UTMB. Perfect for training, however I’ll need to get in what I can in a four hour window in order to be home in time to get the kids from school. I’m excited and anxious at the same time. I don’t want to be late or get lost, but this could be the answer. 

Wrapping my head around proper training took a couple positive steps this past week. My muscular endurance (ME) strength routine has begun to give benefit, or at least I’ve found the appropriate weight, as I was fairly sore after it! I’ve gone through this cycle of box step ups and split jump squats a few times before so needed to adjust, but it took a few weeks. 

The unnecessary style on the Worcestershire Way, this should have a fence around it!

I had been doing a weekly speed session; 400m repeats, mile repeats, and last week a 200m medium hill rep session (think Mulberry’s from Stillwater cross country). All appropriate for road racing 5km and 10km distances, not for a monster ultramarathon. Yesterday I reverted back to the standard super steep and short hill rep I normally do, much more appropriate for UTMB. The idea is to engage fast twitch muscles going all out. If done right your legs should burn before your lung do, before the rep is over. I’ve always struggled with this session, it was easy because my body was well adapted to using it’s aerobic system, my legs never tired. However, I think the road speed work flipped the switch for me and I finally feel like I’ve stressed my body within the anaerobic system, recruiting the fast twitch muscle. The legs finally burned and today I’m sure I’m doing it right for the appropriate adapts. Very very happy about this!

River Teme along the Worcestershire Way, still unreal there’s no canoes out! 

 

I had an interview the other day at work with Running Insight about the MotionMetrix 3D system we use at work. Running Insight is the US running industry magazine. The guy from Chicago I spoke with was very interested in it and seemed amazed we charged for it, granted it’s not for selling shoes, and our knowledge is worth it so of course it’s not free! I was surprised he’d not heard of it! MotionMetrix is a computer software that scans your running efficiency and economy via infrared cameras and spits out a load of info pertaining to your technique and posture. Ground reaction forces, joint angles, work against gravity, joint loading, ….. the list goes on. We are one of five stores in the UK that have it and only one of 2 or 3 that use it to help people run better. It’s normally used in a medical setting I believe. Why so few? It’s very expensive software and you need the knowledge to interpret and prescribe drills to make changes. It’s not really retail it’s coaching. I’ve mentioned it before on here. It was rad speaking with him and cool I’ll likely be in the magazine! I don’t doubt my interest in this stuff but sometimes wonder where it will go, this really enforced that I’m following a solid path. I seem to get the impression that this is cutting edge for a running store. Maybe it is? I don’t know, all I do know is I really enjoy it.  

MotionMetrix data screen, I’m not doing too bad! Still trying to get rid of that over stride though!