Thunder Run 2012

I wasn't even supposed to be doing this event...

The Thunder Run is a 24 hour relay race based on a 10km circuit, for soloist (I.e. nutters) or teams of 2 to 8, with categories for pairs, teams of up to 5 and teams of up to 8. This year there were 188 teams of 8.

Having first read about the Thunder Run a couple of years ago, I had been very interested to take part. We started kicking the idea around in the office and actually settled on Race24, a similar event earlier in the year. Unfortunately we never got round to getting organised. In the meantime, Alistair had pulled together a Harpenden Arrows team, and entered the Thunder Run.

Chatting to Alistair a few weeks ago, it became apparent that there were some gaps appearing in the team - a combination of injury, pregnancy, overseas visitors and Olympics tickets eventually knocked out the whole team. Having talked about it at work, I still had some interested parties there, so Lisa and I juggled the domestic diary to make it work, and are delighted that we did.

So, we ended up with a team of seven although team Arrows was outnumbered by team Zurich, whichever camp I put myself in. We even had a support crew of my two sons (aged 7 and 5) and Nati, Andreas's girlfriend.

The Harpenden Contingent drove up Saturday morning, to find a remarkably full campsite - clearly you must turn up Friday to get a decent pitch. Fortunately we found a corner they had just opened up, and were getting sorted as the taxi dropped the others off having come by train. Race plans - have fun, get round - and targets - 24 laps makes sense - sorted, Alistair was volunteered for the first lap. The five guys took it in turns, with Lisa and Natasha forming a 6th team - Natasha running against medical advice, so only doing one lap, and Lisa not thinking she was that daft (yet!)

Alistair handing over to Andreas was our first experience of the transition zone, something we would get more familiar with as time went on. Effectively the outgoing runners stood in a set area, and as the guys finishing their laps crossed the line, so you pushed forwards, took the wrist band/baton and off you went.

I went third, taking over from Andreas and inevitably setting off far too fast. The first 750m or so was flat, out of the campsite and alongside some woodland. You then turned an abrupt right and headed up the steep hill into the woods, with the odd steep descent before coming out the top, and starting the long descent back into the campsite. Passing through the campsite at this stage was great, as we went close to our tent, so tended to get a good cheer. Out the other side and you found the first of many sections that wound their way through the trees, before another steep climb at 4km, followed by a rutted MTB path through the trees. Open fields and a water stop at 5km led to the next climb and nice springy woodland paths. From 7 to 8k was muddy, but 8k on was a nice sweeping downhill, apart from a quick kick up hill just before the fast finish and handover.

As the day went on we settled into a routine. Remembering to stop and relax between runs became important as well as time wore on. Lisa ran her first lap about 4pm, and so we started the cycle again, with Alistair first to complete his second. After my second, so we got the boys into their beds. I grabbed a quick bowl of pasta and then got my head down - temperatures were dropping and I knew I would be running again about 1am. Sleep was a little hard to come by with noise around the tent, a band playing in the site next door and the odd generator running. However, I was at least horizontal, although realised I did not have enough layers as I was getting cold.

I was just getting up when Alistair came to give me a nudge, so was ready quite early for my run. Head torch on, I wandered up to the changeover area. There were still plenty of people milling around- the more serious teams had supporters staking out the 9k mark and then finish to ensure things were going smoothly, and there were plenty still in the catering tent. It was interesting to see the results at this stage - 13 hours in, the top 2 soloists had each completed 12 laps, and were only about a minute apart.

The run in the dark was fun - using your own and other torches to pick out landmarks, and the course was becoming familiar. The guys had lit fires at each of the Marshall points, so the wood smoke was quite atmospheric. I turned my ankle over at the 4k mark - running a bit too hard on a narrow path rutted by mountain bikes, but other than that I really enjoyed racing on the dark twisty course. I handed over to Phil C, grabbed some (not enough) food, put on lots of clothes and went back to bed.

We had juggled the order so Lisa could do her second lap in daylight, after Natasha had gone out at dusk. A tough lap for Phil P meant that it was then quite light by the time Lisa followed Alistair out onto the course. Having an early breakfast with Alistair, we were discussing the running order (literally!) and realised we could hit 24 laps if we had enough runners - by this time, Andreas was injured (ITB) and Phil P/Ali running on empty. Andreas managed his 4th lap and then I took on mine, about 8am by this point. This was the toughest lap for me, warming and loosening after the night and the nagging feeling I had a 5th to come.

The nagging feeling came true. Phil C followed me onto course, and then Lisa talked herself into a 3rd lap - keen to ensure we finished the time and lap target. Give. The furthest Lisa had run before the weekend was 10k, this was a great achievement. As I only had a couple of hours between laps 4 and 5 I opted to keep moving rather than risk stopping. A quick breakfast - I was starving! - then started to strike camp and pack the car before heading over to the changeover.

I took the baton from Lisa about 11:15 - therefore pretty much removing expectation about trying to get done before midday and start a 25th lap. I started cruising therefore, but tried to keep moving. I walked parts of the first hill and also at 4k. Andreas was busy calling me crazy as I ran through the campsite, and I realised that was about marathon distance...

I took 2 gels on that lap - after none on the first 2 and 1 on the next 2. It was enough to keep me going. Pride, as it does, kicked in about 6k when I realised I couldn't take more than an hour. From 8k I enjoyed the long sweep downhill and fellow runners were commenting I was running well - it made a difference from me saying 'well done solo' to the nutters on course.

On the previous lap I had discovered that the kick up hill at 9k was just over 50 steps long. After the cheers from the whole team at the bottom I therefore went up counting 50 on my left foot. A few paces walking and I was over the top. Less than 500m to go and downhill all the way. Heading steadily down the hill I then had another problem as I heard someone on my shoulder. At this point (with all due apologies) there was NO WAY I was going to be chicked. I flew round the final corner and from there the only problem was stopping before I hit the crowd, particularly with James and Matthew flying towards me.

We were done, 24 laps in 24:08, a respectable 93rd out of 188. It was a great weekend, and I lasted a good minute over the finish line before mentioning next year...

So, lessons:
- get at least one or two there the night before and get a pitch saved
- take lots of warm clothes - it is COLD overnight (sleeping/sitting not running)
- have fun - the best running event ever! It's a team sport
- keep fuelling - if there is another lap you need to be ready for it
- have fun -did I mention how good it was?
- best medal yet
- first time I have had cramp on my hands - trying to eat a burger!
- it is amazing what you can do when you want. Whilst I was pleased with my 5 laps, I was extremely proud of Lisa's 3. I tried to tell her this when she finished and got told to get running!



















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Location:Catton Park, Staffs

London for Fun

I had promised myself that I would run London Marathon to enjoy it, rather than chasing a time. Following the Two Oceans, that was going to be about all I was capable of, hence my entry this year, with thanks to Zurich Community Trust for providing the space, and all of my sponsors for supporting it.
I had a sports massage on the afternoon of the Two Oceans and took 3 days off running. I then ran ever other day, doing 10 miles on the Sunday between the two races, 7 (5 speedy) on the Tuesday and then winding down.
The Expo started building the excitement, but I stayed reasonably relaxed. Just as well - arriving at the station for the 0645, the greeting from one of my club mates was 'should you really be doing this?'
People headed off to their different start zones from London Bridge, so Jillian and I headed up to the red zone (charity places) with Lisa and Sarah in support. The weather was perfect and buzz beginning to build. I met up with about half of the Zurich team before the start, and everyone seemed on good form - some serious runners this year.
So into the pen, and ready for the start. All a bit more civilised than the Two Oceans - not quite so much of a melting pot, and daylight made it less bewildering. Having set off, I was just in front of the 3:30 pace group, so tucked over to let them through - I was here to enjoy it, and did not want to be running with them for long. A quick loo stop after a mile or so, and then into my running. There was good support - the guy with the riding horn always makes me smile, although the normally lively pub just down from there is closed unfortunately. Woolwich into Greenwich the noise and crowds really picked up, and started feeling oppressive - I focused on turning that pressure into positive motivation, reminding myself that enjoyment and making the most of the atmosphere was the aim. The mobile bell tower remains another landmark.
Cutty Sark another great landmark and then head down to Surrey Quays, and the first supporters looking out for me specifically. As part of my pacing I took gels every 4-5 miles, and was walking to take them, to mix up the routine. Without the garmin ( on purpose) pacing was very much on feel.
High 5's for Lisa, Liz and AJ and then on through Bermondsey and towards Tower Bridge. Going over Tower Bridge was great - the crowds and noise really peak here as you swing right onto the Highway, but I was sneaking a few walking breaks by now - here to enjoy it! The Highway is also great to see the elites heading back into the city - only 8 miles ahead of me by this time - those guys shift!
Contrary to reputation there is some great support around docklands these days. Lisa and I managed to miss each other just past Westferry, but I saw Catherine just past the (also closed) City Pride. A quick stop at the Runners World aid station - saying hi to Karen rather than just running past and I was up to the cauldron of Canary Wharf - the noise through there is incredible - Lisa was doing her best to add to it. Going under the 18 mile banner I saw I had an hour and 20 to finish within 4 hours. Now, whilst I was here to enjoy myself, maintaining my sub 4 record was suddenly within reach, and therefore tempting.
We started to pick up some breeze coming off the Isle of Dogs which was welcome - the day had been warming up, but never got too hot. So, onward back down the highway and into the city - fairly regular walk breaks, and a lot of debate with myself over how bothered I was by four hours - just about enough as it happened. Somehow I missed the Arrows (running club) supporters - not sure how, but saw Clare on the Embankment.
Turning right into Parliament Square, I was looking out for Lisa when both calves suddenly cramped up - they had been threatening, but they meant it this time. A quick stretch and then focussing on getting moving meant that I had run straight past Lisa. On into Birdcage Walk, and I witnessed another of those scenes that will stay with me for some time - for far more tragic reasons. There was a large group of police and paramedics, with one administering chest compressions in the middle. I suspect that the patient was Claire Squires, and I can but hope she rests in piece.
After that shock, the finish came up quickly. You can only actually see the finish line for the last 200 metres or so, but it is an incredible sight. Done, dusted and finished. The clock ticked over 4 hours as I approached, but given the time taken crossing th start line, my official finish time was 3:58:16. I collected my bits and pieces, and headed up to the Charing Cross Hotel for the Marie Curie reception. Lots of supporters were heading towards the finish, but despite the state I was in, and medal round my neck, clearly not one of them realised I had just run a marathon and might not be able to get out of their way too quickly! Thanks guys!
The shower, massage, food and drink at the reception were truly welcome, as was the quick pint before we got on the train home. My parents had been great in looking after the boys again (thank you!) - we picked up the boys and headed for the pub, to meet up with the running club.
All in all a great day. I remain torn on London. The crowds in the race and supporting it are incredible. I don't know how many people called out my name in the course of the day, but it was a huge number. There are still times when it feels too much though - sensory overload is no understatement. I went into this thinking it would be my last London for a while - we'll see.
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Two Oceans

It was wet, but I am now an ultra-runner!
The idea of doing theTwo Oceans came up about a year ago, but I debated (or dithered) long and hard before committing - the day after Amsterdam Marathon.
The appeal of a holiday in South Africa was obvious, not least given the family involvement on Lisa's side, but also to come and run 'the world's most beautiful marathon' (even if it is 56k) had an appeal.

We flew into Cape Town just over a week ago, and have enjoyed taking in the sights, relaxing and tapering since then. We were staying in Hout Bay initially, which was great, not least because it is about 38k into the course, nestled between the two big climbs of Chapmans Peak and Constantia Nek. Not only did I wake each morning to see Chappies and think about running it, but also ran up there a couple of times, and Constantia Nek once. We then moved up to Newlands to be closer to the start.

The start was early morning - 6:25, so I was up at 4:30 for breakfast, and given the number of runners staying in the guesthouse they even arranged a lift to the start area. Most were doing the half, two of us the ultra - Gavin doing his fourth as training for his fifth comrades, me my first. The number of races completed is taken quite seriously here - we each had race numbers on our fronts and backs, and the numbers also showed how many Two Oceans races you had done previously - once you have done 10 you get awarded a permanent number.

Starting in the dark was interesting, not least because the race is televised, so some parts were well lit, but most of it pitch dark. The tapes between the pens disappeared early, before I was in the pens unfortunately so I started well back. The start line itself was incredibly wide so it really did feel like a mass start (there were over 9,000 entrants). I started well back in the crowd, after everyone had pushed forward so early so the first couple of miles were very slow - I was also trying to resist the temptation to weave too much so took it steady. I suddenly found myself fighting back the emotions, I think both the challenge ahead and the distance I had come both caught up with me.

As we worked our way through the outer suburbs of Cape Town in the pre-dawn light, it did occur that the race might not count as quite so beautiful if we could actually see this bit! That said, the sun found a gap in the cloud cover as it rose, lighting the mountain ahead of us and it was a stunning view - I did wish I had a camera at that point. I also noticed the a rainbow off to our right hand side, and that was a clear sign of things to come and the rain started within minutes.


A bit of drizzle came in for a while, helping to cool me off, as it was warm enough given the time in the morning. By the time there was actually a bend in the road (following a 8 mile long starting straight) it was lashing it down. The first and last sights of the Indian Ocean - and every other sight of it - was in the pouring rain- hard to believe we had been roasting on the beach there two days before. Running wise I had settled into a good rhythm, miles were passing at about 8:30 pace and I was feeling quite comfortable, trying to keep it calm and relaxed. Water stops were frequent and well stocked and I had worked out how to get into the plastic pouches without soaking myself. I was also less concerned about the wet foot I had given myself earlier stepping on one of these pouches as I was wet through anyway.

I had been looking forward to running through Fish Hoek - it is at the 21k mark where we turn away from the Indian Ocean, and from watching the you tube videos, well supported. The reality, like so much else today was wetter,with a few hardy souls making some noise whilst sheltering from the rain.

Powerade pouches were now available as well as water, so the sports drinks wee going down well. 25k was the first cut off mark, which spooked me a bit despite going through nearly an hour ahead of the cut off time. The bus was there to pick up those that did not. By this time the pace had crept up and miles were passing quite comfortably at 8:0X pace - I was telling myself to slow down, but not really listening!

The rain eased slightly at the start of the climb up chapmans peak, but then came back with a vengeance as I came out of the half tunnels. That aid station will stick in my mind for some time, with 'Love Shack' blasting out as we ran through. I managed the climb up chappies with a couple of walk breaks and was feeling tired bit comfortable on the way down. The knowledge that an ex-colleague and his family were waiting to cheer me through Hout Bay was a great motivation to keep moving, as the rain poured down. It was great seeing Ian and having people cheer specifically for me!

Once past the marathon mark, passed in just under 4 hours, the climb up Constantia Nek started. With many around me I ran-walked up, and got into counting steps as I reached the top. Made it up and over, and on towards the finish. I was feeling pretty much spent by this time, so focused on keeping moving. Having given up in the 5 hour target fairly early on, my focus was on beating 5:30, and was not too fussed about any times between the two - an interesting lesson in motivation.

With about 5km to go, the rain finally eased off, and the camber in the road eased - the angles had been interesting since Constantia. Keeping moving was now the only thing to do, the slightest incline seemed to knock me off the stride. As we turned on to the main road, 3km to go, a short hill seemed like a mountain! This was just after passing the end of the road where we were staying, which was also tough - yes legs, I know there is a bath and bed for you just over there, now keep moving!

As we came of the main road, for the last few hundred metres, Lisa was waiting with James and Matthew - both making loads of noise with the vuvuzelas they had acquired - we were is South Africa after all! They gave me the final boost I needed - James ran alongside for a bit and it was great to see him there. Down a bit of a slope and we were into the University of Cape Town grounds. I knew the finish was at the sports ground, but then realised it was on the rugby pitch. A rugby pitch that had had several hours or rain, 16,000 half marathon runners and a few thousand ultra runners on it before I got there. It was a mud bath! A tight right hand turn was followed by a tight left, and somehow I kept my footing. Under the footbridge and the another 50m to go. The only thought then in my mind was whether I could dive for the finish line and aqua plane across! Cross the mat and I was finished - the immediate feeling was relief, shortly followed by stomach cramps!

I was confused, generally by this stage, that the finish line itself was not better marked. You could just about make the timing mats, and the clock was propped to one side on a trestle before you passed through a marquee where they handed out the medals. It was only the following day, going round Cape Town Aquarium that I got chatting to the race's IT chief, and found out what had happened. 5 minutes before the winner was due, the finishing gantry, clocks, cables balloons and all, had succumbed to the weather. They just managed to clear enough of the line for the first few guys to get across!

It was a great race, and an incredible event. The rain was certainly exceptional (according to several that have raced before) and whether it was harder or easier than the heat is debatable - it didn't do much for the views! The other question is whether I would do it again. That is easy - its a yes. Whether I will do it again depends on factors such as budget, time and the number of other races and activities that I (we) want to do, but I certainly would do it again given the opportunity.

I have to thank Lisa and my family for putting up with the training time, and I suspect I also need to apologise to my mother for the worry caused.

Location:Almond St,Cape Town,South Africa

The Heartbreaker

As the name of a marathon it was clearly meant to inspire. We were also told it was undulating...

Starting from Sandy Balls holiday camp on a chilly but clear morning, we were first walked down a steep hill towards the River Avon so that we could start by running up it - to thin the field out before we hit the road. Certainly warmer by then.

After a mile or so on the road, it was a right turn into the forest - down into a valley and up the other side. Thinking that would then be the ridge that we were doing our 3 laps on, I was delighted to see another valley to go down into and back up again (leaping across the stream at the bottom).

We reached the ridge, complete with aid station just after the 3 mile mark. From there it was 3 laps - 1.5 miles east, back to the middle followed by 1.5 miles west and back. The eastern half was in forest and shaded, allowing me to cool off after the sunny run up to the ridge. It did contain one steep hill on the way back to the middle which would cause a lot of pain later. The western arm was along the top of the ridge, dropping down a steep hill at the end to pick up the wrist band lap marker before the long climb back up.

I enjoyed the out and back nature of the course as you could keep tabs with others around you, and never felt deserted, particularly once the half marathoners joined for their one lap, having started an hour later.

Pacing was a challenge, but good practise, judging the impact of climbs and descents. However I tried to keep it steady, as it was a tune up/training race. I was pleased to overhaul a number of people who had been well ahead of me in the first lap.

The final lap was a challenge, and I got into counting steps up hill to keep me going. The first time I tried I went to 100 on my left - got me up the hill but I was well and truly blowing after that! 50 seemed a more suitable number after that.

By the time my 3 laps were done and I was coming off the ridge, I was pretty much blown. I had taken 5 gels but probably should have carried another. The aid station had water and energy drinks, so I was mixing my drinks, but starting to feel bloated. On a sunny day like that, I could have done with fluids more frequently than every 3 miles.

Coming back across to the road and the finish (at last) was a struggle - on the up hills the gaps between sets of 50 steps got longer! I thought the road would be a relief but was just knackered by then. Glad to turn the corner to the finish, and it felt like I picked up the pace for the 'sprint' finish, but not convinced. I was delighted to see (and hear) Lisa and the boys at the finish - also to sit down!

In terms of lessons learnt, 26.2 remains a long way, so 34.8 will be a very long way! However, I was satisfied with a job well done. 3:54:35 on a tough course, and 25th out of 92. I fully recognise the weather was perfect - in wet conditions, you could probably add 30-45 minutes to that I would guess!

• I should have followed the temptation to go short sleeved or even vest, as long sleeves was too hot - particularly on a course like this, I could always shed a layer if needs be
• 3 miles is too long between drink stations - particularly later in the race (and on a sunny day). Just checked 2 Oceans website, and there are drinks every km from halfway - should be enough
• Stopping to take on fluids works. If I look at my 3 best long runs before this (Enigma, Dorney, Amsterdam and now this) stopping and/or walking to take on fluids really does help
• The counting steps on the steep hills was effective - have played with this once or twice in training, but it really helped yesterday. Need my mantra for the flat sections next

Small Circles..

...not big, elongated rugby balls

The camera never lies!

As part of a great (if busy!) day, I finally attended a Kinetic Running workshop on Saturday. I say finally as this is the 4th one that I have been aware of, but the first that I have actually been able to make. It was well worth it, but the truth sometimes hurts!

Following an initial warm up, you run a couple of laps on the track whilst being filmed, once from the side and once from behind. By analysing your running form and practising some drills, you can therefore improve your style and speed, and avoid injury.

All good! The interesting challenge has been to try and maintain my old 'form' whilst training for distance, allowing me to develop the strength to support the new form. Having (clearly!) not focused on the old form (hence the feedback providing the title for this piece) it is hard to switch back into it.

I need to do some thinking and get some focus around what I am going to do when, build this into my plan, and not 'just run'!

I forgot to Foose my legs...

Today was the Buntingford 10 mile race - perfect conditions for a race, but neither my head nor body were quite there.

Body is simply explained - too much to eat and drink in the last few weeks , plus trying to ratchet up the miles to 1,500 - not quite going to make it.

Head is more interesting - did not quite decide what I could achieve, and had not hammered the mantra into my head - I was busy moaning, and not telling myself to f*ck my legs. Worked in 'dam, just need to remember to do it in all the races!

Still, 3 minute pb, and only 30s off a negative split - not all bad!

Job Done

I am not sure I really set out on the marathon training in the best frame of mind. London was frankly painful, and a bit of a disaster of a race (16 minutes slower than the last one). I must have looked miserable then, because Lisa turned to me I suggested that I had better run Amsterdam in that case - I had been trying to resist until then!

The build up to London had been pretty good, and I was comfortable with what more I needed to get from my training for Amsterdam - more endurance, speed less of an issue.

During June I created a spreadsheet, filled in a few slots of what I thought I should be doing, and never quite finished it. By late July it was getting a bit late to worry about a training plan, so I gave up on that idea, and went for run lots, largely on feel. This meant that speedwork largely fell by the board, but I was not so concerned about that - a 5k PB in mid July, and then a 5 mile race in mid September convinced me I was not missing much.

More to come!