fourdaysrunning

Teamwork needs Dreamwork

2014-04-25T18:35:00.001+01:00

We were on a training run through Essex and into London when we came upon the unexpected. An old man with a dream. He was building a cross between a caravan and a sidecar that you tow behind your car. An amazing piece of kit. Each of us stopped and took a look - hardly believing that he intended to tour Europe towing his house and sleeping in it over night!!

As I rumbled on towards Canary Wharf, I realised that it wasn't in these lofty heights that dreams are made, but on the drive of someone seemingly insignificant. Someone who woke up with an idea, planned it, put it into practice and then set off to make it happen.

Teamwork is fine and much needed, but without dreamwork we are finished...

Run the River 2014

2014-01-27T17:24:00.003+00:00

For the last four years we have run for four days at the beginning of May. We have raised thousands of pounds and built friendships that will last and have memories that will never fade. 2014 brings us back to London and we're going to "Run the River" - the mighty Thames.

Running from Reading, we head through Henley, Marlow, Weybridge, Hampton Court, Richmond and then the home run through the wonderful capital city. It's a great chance to do the run of a life time and raise money for young people with Autism. Once only: 2014.

The briefing was yesterday, January 26th. The runners are scared!! Now is the time to get fit and face the ultimate challenge: 128K in 4 days. Or put another way - 3 marathons in 4 days!!
See you by the river as we raise money for charity.

Amazon supports Autism

2013-09-15T17:45:00.000+01:00

Amazon has a superb Affiliate scheme that gives rewards of 5% for all business that goes through the affiliate link. There are two this site (at the top of the page and to the side) and the money is going to CASPA - supporting young people with Autism.

If you would like to support CASPA but don't have money to spare, then become an Amazon clicker!! Every time you use Amazon, click through the link and THEY will give 5% to CASPA - it's a wonderful way to become a supporter - for free!!

"Fourdaysrunning" has given over £44,000 to CASPA over 5 years, Amazon has now contributed over £200 BUT THIS COULD BE SO MUCH MORE!! and it's free, so JUST CLICK!!

Cornwall 2013 - Day 2: Hayle to a Layby in the middle of nowhere!!

2013-06-10T22:43:00.003+01:00

Day Two 21K

St Ives lay resplendent in its early summer best. The cafes full, the beaches adorned with happy holidaymakers, the art galleries and flat whites spilling onto the narrow cobbled streets. The sun shone for the beautiful people and the beautiful people shone for CASPA, filling our buckets, not with sand, but with coins of all colours. The day was sweet indeed.

Leaving behind a clutch of men with bowls and laundered turf, we set ourselves for cliffs and rugged coast, a trail leading to hidden coves, desolate paths where humans rarely ventured. Burning legs and minds on fire as steeply we descended in Dante-esque country. It took its toll, the boulder strewn inferno, until hours later the call went up: the cars, I can see the cars!! The journey done, the battle won, we lived to fight another day.

Cornwall 2013 - Day 1: Portreath to Hayle

2013-05-27T07:34:00.001+01:00

Day One 26.2K

The car park in Portreath was our starting point, and after a mere seven minutes it was just a speck, barely visible from the lofty cliff top. Sixteen runners, gasping for breath, legs held in a lactic grip and still 25K to go!! Hundreds of feet down and then up, glorious views from the top, gorse blazing yellow and dunes like a nightmare gym session!!

Godrevy Lighthouse still warns the errant sailor and Hell's Mouth reminds us of smugglers sucked to their death in pursuit of riches. Hayle, the World Heritage site with lofty claims of changing the world and an old man in his nineties, still changing his world, defiantly walking despite the crippling effects of old age.

The day was an inspiration, a wonderful reminder that nothing beats a rumble.

Four days to go...!!

2013-04-28T16:01:00.000+01:00

Only four days to go and the last minute worries are beginning to kick in. There are transport worries, accommodation worries, weather worries, injury worries, logistics, safety, fundraising, packing and all manner of other details.

Injuries are always a fear this close to an event. Firstly, there's no time to recover, secondly, a niggle can play on the mind as the run starts. I move very slowly in the morning after getting out of bed. Knees, ankles and hips are very stiff. Even getting out of the car can be a trial. Every step is potential to pull something, tear something or tweak something.

And all the rest? Well, it'll be all right on the night!! Probably sit down tonight and make a plan, make a list and make a deal with myself not to worry. Yes, we want it right but actually everyone will muck in and it will indeed be alright on the night.

Cornwall here we come. Four days to go until "fourdaysrunning".

Four runners, four PBs

2013-04-07T21:56:00.001+01:00

The place: Paddock Wood, the event: the annual half marathon, the result: multiple PBs!!

It was a beautiful day. Cold and crisp, sunny and warm, and still, very still. The scene was set for personal best times. Mine was a feeble 2:24 and needed sorting. I was aiming for 2:15 or better. Jim was ready for sub 1:40, Matt had just done a very hilly 2:08 so could go sub 2 and Marianne was improving all the time with a 2:37 recently.

The best part about Paddock Wood is that it is flat. Very flat. Apart from the normal issues of minimal muscle use compared to hilly trails, most people would take "flat" any day!! The crowds were out in force, especially around some noisy pubs and the plentiful water stations. It was set to be a day to remember.

What of the times? Jim came in at 1:37, Matt 1:46, Marianne 2:32 and I achieved my aim with a 2:10 to make it a proud day for us all. Thank you Paddock Wood Half Marathon.

Longest run of the year so far...

2013-03-31T22:32:00.000+01:00

The time had come to step up the distance. Monday nights of around 7K are all very well, but with the Cornish Hills only five weeks away it was time to move up over 20K. The cold was all around us as we stepped off the train at Victoria Station. The run to Chislehurst would top up at 24K - long, tough but very necessary.

Victoria Street, Parliament Square, Westminster Bridge, London Eye, OXO Tower, The Globe, Golden Hind, Southwark Cathedral, London Bridge Station, Hays Galleria, Bermondsey Wall, Southwark Park, Surrey Quays, Deptford Creek, Cutty Sark, Greenwich Park, Blackheath, Lee Green, Horn Park, Mottingham Village, Elmstead Woods, Chislehurst Rec and the finish in Empress Drive!!

The next five weeks will be full of long runs, hilly runs and back to back runs. All the ingredients for a successful attempt on the Cornish Coast Path.

Forty days to go...!!

2013-03-24T13:38:00.001+00:00

That day has arrived - it's forty days to go. Reality strikes, that first vertical trail is approaching and Cornwall 2013 is closer to being a reality. So what needs to happen now it's only forty days to go?

1) Need fitness? Now's the time to get fit. Run longer rumbles, steeper trails and back to back days. Join our pre Cornwall training runs including a back to back weekender on the 20/21 April.

2) Need kit? Now is the time to get kit. Running shoes can be bought and comfortably inducted to muddy trails. Make sure you have kit for all weathers, we don't know what Cornwall will throw at us!!

3) Need sponsors? Now is the time to get hit. Facebook, email, letters and even twitter are all ways to get hits on your justgiving account. Start to rev up you fundraising effort so that it's all done before you start the run.

Finally, forty soon becomes thirty, twenty and ten!! See you on the trails!!

Five tips for hill running

2013-02-24T20:33:00.000+00:00

There is something about hill running that both strikes fear into the runner but at the same time gives massive motivation and incentive. It is to do with the pleasure/pain principle!! Yes it is painful at times, but the reward of achievement, views and fitness all give great pleasure.

So here are five tips for getting it right:
1) Run in the cylinder: take small steps within the shape of your body. Avoid striding and putting pressure on the body.
2) It's a mental game: Tell yourself it's flat and grind your way up. Don't imagine the hill, imagine the flat!!
3) Counting counts: Look at the top. Think what number you would get to by slow counting to the top. Halve it and then count up and then down. You will keep going until zero, no problem.
4) Four wheel drive: Use the arms as well as legs. It's time for the power muscles: thighs and shoulders.
5) Kill the hill: Take it on and feel the victory when you reach the top.

Back to St James' Park

2013-02-03T19:48:00.002+00:00

February is a month for reflection. Looking back at last year's Hadrian's Wall run to draw inspiration for the challenge of the Cornish Coast Path later on this year in May. There were so many highs, but the start took some beating!!

Just a few days before the event we heard the news that Peter Beardsley, the legend from days gone by, was going to start our run. He was an amazing host. He thrilled the youngsters with a run round the stadium, he gave a pep talk to all the running team and he did it all with a wonderful attitude. It is moments like this that make you ready to give your all to charity. As Peter himself said: "You are doing all the hard work, all I've had to do is leave my office for an hour". What a great hour!!

Follow the story of last year's run for the next four weeks on Facebook...

100 days to go

2013-01-27T22:19:00.001+00:00

This year's challenge in deepest Cornwall is now under 100 days away. This means that training, preparations and ideas for fund raising and sponsorship should be in all of our minds. What should we be concentrating on?

Firstly, there is a simple rule for someone planning to run 25K a day for four days - get plenty of miles under your belt. Every mile run in training is stored in the physical bank and will be needed in May.

Secondly, plan in some longer runs. Get used to running 20-25K at a time. Mentally it's important to know that you can keep going for 2-4 hours of running.

Finally, plan to run on consecutive days. These "back to back" runs get you used to running without the normal recovery. Try two 10K runs back to back and then extend the length or run three shorter days in a row.

Keep calm, though, and keep training.

Five tips for snow running

2013-01-20T19:43:00.002+00:00

Snow running is a highlight of any runner's year. The crunch, the cold, the first foosteps on a pure white canvas. Some of my favourite running memories are in the snow. But what are the keys to doing it well?

1) Dress right - not too much!! It's tempting to overdo it with layer after layer and then after ten minutes you overheat. So, pick two key layers and a thin jacket, lyrca longs and gloves till halfway.

2) Shoes - and tread!! Your best trail shoes are required. No slippery treadless old favourites!! Get out the top shoes with your best grip and stability.

3) Stay within the cylinder. Take shorter steps and not long strides. Keep within the cylinder that your body makes and avoid "Bambi on Ice" - you don't want to fall.

4) Watch the breathing. Some runners have trouble with sharp intakes of icy cold breath. So, if you want to keep going for an hour or so, take it easy. If your breath catches, just slow down!!

5) Enjoy the moment!! Running in the snow is an opportunity to see the same old run in a new light. A brilliant white light!! You may need shades!! But don't forget the camera and enjoy the moment forever.

Bottle of Rattler, please!!

2013-01-06T08:56:00.001+00:00

It's a great feeling sitting in bed on a quiet, Cornwall morning having spent 48 hours doing a detailed recce of the Cornish Coast Path ready for the May charity run. Many miles of running, many hours of chatting and a few bottles of the local cyder consumed. Rattler is the name of said "cyder" and it has enough "bite" to pick you up after a hard days running!!

The variety of coast path running will challenge the body, test the mind and lift the spirit. Every headland reveals a hidden treasure, every cove tells a secret story and every glorious sandy beach reminds you that the best things in life are free - oh, except for a bottle of rattler...please?!

The Shortest Day

2012-12-23T22:20:00.000+00:00

This week we passed the shortest day of the year. As a child this was an exciting event - the days began their inexorable journey towards the long, warm evenings of May and June. Slowly the day came to bathe the dark, wet night with glorious light. We looked forward to this moment for weeks and awaited the parental announcement: "the days are getting longer!!".

The picture library goes back to 2010 when snow fell in December in Orpington. The shortest day was a great running day. High Elms Country Park was dusted with a layer of snow and the trails were crisp and crunchy, waiting for the distinctive print of an Asics running shoe.

Remember, the days are getting longer and Cornwall 2013 is getting nearer. Happy Christmas and happy running.

Maps, glorious maps

2012-12-16T14:03:00.001+00:00

Ever since I was very young I've been fascinated by maps. Long walks and runs have followed, using detailed Ordnance Survey mapping. I refuse to buy a Sat Nav!! I would rather look down from the sky and plot my route on the glorious world below. When flying as a 17 year old, the instructor took me to a height that showed the world like a map - a moving experience!!

Above is a small piece of Cornish map. Take a look, a long, careful look and wonder at the picture it paints. Beaches, some accessible and some not, ancient settlements, undulations, islands, one with a lighthouse. There is a farm, a trig point and the remains of a Manor House. History and Sociology seeping from this small segment of Cornish Geography!!

And there, winding its way along the top of the cliffs is a green line. An official looking line, taking us on a guided tour of this sacred topography. The South West Coast path. We'll be there on the afternoon of Friday May 3rd. We will pass through the map in about 30 minutes, but what a glorious 30 minutes it will be.

Charity begins in the pub

2012-12-09T15:29:00.003+00:00

The Chequers in Crockenhill held a quiz night for CASPA last Monday and what a night it was!! The quiz raised over £100 for young people with autism. But the fun really began later in the evening with "play your cards right" or "higher and lower" as it's often known. Much hilarity followed as no-one could win in this "play to the death" version of the game. Finally, at about 11.30 the winner was found. By then the charity had received over £200 from the generous locals in the Chequers.

The pubs of our area are vibrant hubs of community spirit and play a vital role in keeping the Big Society alive. Without the support of the landlord, staff and customers, charities would be much worse off. Pay them a visit and enjoy this generous corner of society.

Closer to Cornwall

2012-12-02T22:52:00.000+00:00

In five months' time we will be on the road to the world famous Cornish peninsula. The team is pretty much complete. A rower, a mountain biker (or two?), 13 runners and two on support. The accommodation is booked, the rooms allocated and the training well underway.

Finally, and most terrifyingly, the towering cliffs and stacks of the Cornish coast await...are they scared of us? I don't think so...!!!

Definition of Hilly

2012-11-25T20:11:00.001+00:00

Something that has made me think over the years is the age old question: what is a "hilly" run? We run, we rumble, we do hills and little undulations. But what is the definition of a hilly run? Finally, we have the answer!! The Steepness Index or STINker!!

This is worked out by taking the number of "feet of uphill" as a percentage of the "miles covered" in the run. For example, I have been doing a long, relatively flat, 9.40 mile run recently with an elevation of 337 feet. So the "Stinker" of 337/940 or 36%. The Petts Wood 10K, a fairly hilly race is 329 feet over 6.21 miles or 53%. A favourite hilly run in Biggin Hill is actually 7.74 miles long with uphill of 727 feet giving it a "Stinker" of 94%. We know this is a stinker and the index shows it.

However, when I did some recent coastal path running in preparation for our Cornwall adventures, I ran 4.66 miles covering 800 feet of climbing given it a Stinker of 172%. This is true hill running and Cornwall has plenty waiting for us next May. For the record, Day 3 of Hadrian's Wall was 15.74 miles and 2178 feet of uphill (a "stinker" of 138%).

So, under 50% = basically pretty flat, 50%-100% = getting fairly hilly, 100% to 150% = will be very strenuous and 150% - 200% = severe running test.

Amazon supports CASPA

2012-11-18T18:51:00.001+00:00

A big reminder this weekend to support CASPA through our link with Amazon. If you are using Amazon this Christmas then please click the link in the banner above - you will go straight through to the usual Amazon site BUT they will remember where you clicked and pay CASPA 5%!!

Currently we have raised £99 together and if we could get 100 or even 1000 users then we could raise hundreds or even thousands of pounds for CASPA. And it's all free!! Hard to believe? Well yeh, but let's do it. Give as you spend.

Spread the word. As we look towards the next "fourdaysrunning" rumble, don't say no to free money. Tell your friends, link them, like them, poke them, share them, whatever it takes.

Time to run

2012-11-11T19:42:00.001+00:00

From my window

Trails are calling,

In the glorious autumn sun.

Through the trees

Where leaves are falling,

I hear voices: "Time to run".

Smoke is rising

In the distance,

Blessed by glorious autumn sun.

Hilly paths and

Woodland mist and

Voices calling: "Time to run".

Come the day,
The final trail,
Watch the glorious setting sun.
When time is up,
And senses fail me,
Silent whisper: "Time to run".

Recycling for CASPA

2012-11-04T16:31:00.004+00:00

All of our runners and readers know that we are raising money for CASPA, a charity that works so effectively with young people and children with Autism. Now here is a chance for you all (there is no running involved!!). It only involves recycling!!

If you have INKJET cartridges, LASER cartridges, TONER empties or old PHONES then collect them up and let Ivor have them OR ask Ivor for envelopes or collecting boxes OR, if you live further away, then you can register on the website and get your own freepost envelopes or boxes.

This is easy money. Get collecting and I'll put the total on here to let you see how we're doing. No running or cycling, JUST recycling!!

The Route for 2013

2012-10-28T20:46:00.002+00:00

The route has had its first draft and what a magnificent trail it will be!! Over 110K of steep cliffs, grassy headlands, sandy beaches, secluded harbours and plenty of hills.

If you want the details, then click on "the route" above and have a look. Every road, path and trail is there for you to see. This will either make you want to join the team or fill you with fear!!

Each day will be around the 28K mark (two thirds of a marathon) and Day 2 is already looking like a monster. The Coast Path walking guide has parts of it rated as "severe" - so, be ready!!

Four Days "Rowing"!!

2012-10-21T16:03:00.000+01:00

Cornwall is only six months away and we have added a new member of the team. Robin Morris is joining us in his sea going rowing boat!! Robin has rowed across the English Channel and will be keeping pace with the runners as we run the Cornish Coast Path. Every step we take, we should see the little rowing boat bobbing along offshore!!

The team is taking shape; runners, rower and support driver...all we need now are sponsors. Your first move could be to join the facebook page (click the banner on the right). Keep up with our daily news, results, action and fundraising totals. CASPA needs you, and so do we!!

Petts Wood 10K

2012-10-14T16:33:00.001+01:00

Once a year in the leafy suburb of Petts Wood, a 10K is run - and this is no ordinary 10K!! It is the Runners World readers top autumn 10K and is a very special event. For a start, the course is challenging!! None of this "four laps round the field" nonsense, no, Petts Wood has roads, trails, mud, tracks and hills and gives even the best runners something to think about.

This year was a beautiful day, sunny, cold and perfect for running. There were PBs everywhere (Petts Wood PBs anyway) and cups of tea at the finish, a gorilla giving out bananas and a medal worthy of the Olympics!! A great day out, and always marks the start of training for "fourdaysrunning". Cornwall here we come and thank you to all at the Petts Wood 10K for another award winning event.