Caroline McKay Finishing The Fling 2013

California Calling
Spring Training Diary: Peak Weeks

It’s almost mid-May and the Western States 100 countdown timer reads 49 days 16 hours. So, just 7 weeks to go until I am standing in the early morning at the Squaw Valley start line. This week, I have developed the feeling that time is running away faster than I’d like, but that is partly because the last two weeks training have not gone to plan.

To recap, my last month of training has been divided up into a few different aspects: a short taper, racing the Hoka Highland Fling Ultra, recovery, and briskly back into the weeks of specific training for the Western States – during what is now the peak training period of my plan – including sessions back in the climatic training chamber at Napier University.

Hoka Highland Fling
It was my third time running ‘the Fling’, which is a 53-mile trail ultra along the southern half of the West Highland Way, from Milngavie in Glasgow up to Tyndrum in Stirlingshire. I reckoned this year it would be a particularly good training race, if such a thing exists, for the Western States – the route is hilly, mixed-terrain and an excellent test of fitness. Every year I have raced it I have found it challenging, punishing and uplifting in equal measure and this year was no different. I had a shaky start but paced myself better than in previous years and felt my hill/downhill training and higher mileage really slot into place, leading to a more comfortable race overall. I did however miscalculate one of the stiles midway through the race, missing the bottom step and landing hard with my left foot in an awkward position. I felt a sharp shooting pain which I thought I could brush off, but after Beinglas Farm – the final checkpoint at 40 miles – I felt mild pain with every step. But I cracked on and was overjoyed to finish in 9 hrs 36 minutes, taking an hour off my PB for the Fling. On finishing, a dark bruise was spreading up my foot and I couldn’t put full weight on it, but thankfully my physio later reported he didn’t think I’d done major soft tissue damage and the bruising and inflammation was down to bursting a few blood vessels in the area.

So the Fling was another good learning experience – as well as giving respect to the stiles, I also have to get a grip on my pre-race nerves. The start time of 6am is similar to the 5am start for the Western States, and I hardly slept at all the night before – not even an hour. I wondered if it was possible to run out of the adrenaline I’d need to get me through. As it happened, I didn’t feel tired after I settled into the race and it didn’t seem to affect my performance, as far as I was aware anyway. But I’d rather find a way to relax, switch off my mind and feel fully rested before the start of the big races, particularly the States. My full Highland Fling race report is here.

Recovery
I’d hoped to be running after a few days recovery but this was not to be. A week later I tried a few short, slow plods but had to take another few frustrating days break due to pain. But now, two weeks later, it is almost back to normal and I instinctively feel my body is healing well. I’m easing back into longer runs and hill sessions and will ease back off again if inflammation re-occurs – even another week off now, whilst far from ideal, would be preferable to the issue continuing or worsening to impact the States.

Back in the Heat

The Heat Chamber

After the break, I ventured back to the warmer climes of the heat chamber to try an easy bike/run session. This time, we increased temperature to 33 degrees Celsius. I alternated from the stationary road bikes set up to the treadmill on a 20 minute rotation, along with two others sharing the chamber. This worked well, not least as my body is still adapting to being back on a bike after so long away from cycling! I cranked up the treadmill pace at the end of the session to 11km/hour and once again felt distinctly dizzy and sick when I left the chamber, another lesson that running at a pace you know you can maintain comfortably in the heat is so important – and it’s interesting being able to experiment with the tipping point in these sessions.

Final Preparation
As well as the logistical preparation that still needs attention, I have two longer 36 degree sessions left for June in the heat chamber, immediately before I fly on 19th June, to aid the physical adaptations. I will couple this with 4 more weeks of intensive training focusing on downhill, speed and back to backs, including a weekend running most of the West Highland Way in late May. Then in California, a week of light running and short hikes on the Western States route awaits, which I am looking forward to just about as much as the actual race. Having run in the Sierra Nevadas in 2011, I am so excited to be back in that beautiful, pine-scented environment again – hopefully with no stiles to negotiate.

Until then, happy training and racing to all!

Caroline McKay

Caroline McKay is an ultrarunner living in Scotand and working as a Development Manager at the Royal Botanic Garden, Edinburgh. Having run many ultras, Caroline drew a ticket in the lottery for the 2013 Western States 100 mile Endurance Run in California in the USA and will be sharing her preparations for the event with a short series of articles for Ultrarunning World under the banner California Calling for which we are very grateful.
Catch up with Caroline on her blog, Chapters in Running and on her Facebook page

Related articles:
California Calling: Spring Training Diary – Heat and Hills
California Calling: The Western States 100
The UltrAspire Surge Hydration Vest Review by Caroline McKay

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The British team produced some excellent running with Sharon Law setting a new Scottish record for 200 km and a new 24 hour record surpassing Debbie Martin-Consani’s previous best of 217 km  with 226.170 km. Sharons run earned her bronze medal in the European Championships and helped the GBR Womens team to Silver Debbie Martin-Consani also surpassing her old record. Emily Gelder’s 212 km clinched a fine team performance. After running well in the early stages, Lizzy Hawker had problems around the 10 hour point and stopped around 130 km. Mami Kodo won the womens race setting a new world record breaking Lizzy’s record set in 2011 in North Wales. Mami ran 252.205km to finish 7th overall.

Steve Holyoak produced a great performance for 12th place overall, running over 152 miles as did Robbie Britton with 239 km who tweeted “Nothing has ever hurt that much”.

Congratulations to all the team, crews and management who put a lot of time and energy into performing well on the world stage.

The Irish Team saw a good performance from Eoin Keith who finished 15th overall with over 145 miles.

World and European 24 Hour Championships Results

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Photo courtesy of VO2

The VO2 Oner 2013 took place April 21st along undulating coastline in the South west of England. Founded in 2007 this run over classic terrain has checkpoints approximately every 6 miles and a cut-off policy for those not sustaining an average of 3 mph. The route starts at Shell Bay, Studland, then up to Old Harry Rocks – one of several famous landmarks the path passes eventually  reaching the seaside resort of Weymouth. The final section makes its way along Chesil Beach, Golden Cap and the descent to the finish line.

This year there were 29 starters and 22 finishers.

Marathon man Adam Holland took on the ‘Oner’, described as ‘the mother of all ultra trail runs.’ The race is a triple coastal marathon over the Jurassic coast path along Dorset. But the competitors had 24-hour time limit is imposed on them. The runners also have to self navigate the path along the coast, running through the day and night.  Although it is described as a triple marathon, the distance covered by the athletes is more like 80 miles.
Adam started the event at noon on Saturday, and finally crossed the finishing line at about 5am. He said: “it was great to take on the Oner again, I wanted to prove to myself that I could run the whole thing this year without having a kip in the event. Toward the end I was getting tired, but did go all the way. I took a bad fall and got very muddy from it, but it was not going to stop me from finishing the event” Adam’s time was 17hours 21 minutes and was 1st back to the finish. That was over 4 hours faster that last year.

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Mark Denby,Robbie Britton,Mark Davies Kurt Dusterhoff

On April 21st, 120 runners from around the country came together in Evesham to take part in Cotswold Running’s Evesham Half Marathon and Ultramarathon. The two races, based at Jacksons Bar on Waterside, gave participants the opportunity to enjoy the countryside of the Vale and surrounding hills with either a 13.5 mile or 45 mile route. Following months of rain and treacherous mud, the sunny weather served to brighten spirits and dry out the trails, making for excellent running conditions. The 27 miles between the towers on Bredon Hill and Middle Hill, Broadway is broadly the route that inspired us to set up Cotswold Running. It just cries out, “Race on me – I’ll give you a challenge!”.

Race day dawned bright and cold, with a forecast for 1mm of rain (let’s call that a full day of sunshine, then!). As we set up HQ, runners arrived, registered, and prepped for the day. We got the chance to meet eventual ultra winner Robbie Britton as he helped us get the marquees up while we waited for the building to open. The staggered start between races made for a nice relaxed hum around HQ as people filtered in and out of the pub.

Following a brief remembrance of those affected by the tragic events of the week in Brighton, Boston, and Texas, the runners made their way to the starting line in Hampton. The ultramarathon runners set off at 8:30 on a route that would take them through Charlton, Cropthorne, Elmley Castle, Beckford, Gretton and on to their halfway point at Winchcombe. On their way they crossed Bredon Hill, Alderton Hill, and Langley Hill. Their return to Evesham brought them along the edge of the Cotswold escarpment, via Hailes Abbey, Stanway, Stanton, Broadway Tower, Broadway, Childswickham, and Wickhamford, with plenty more hills to add to the challenge. With over 4500 feet of total ascent, the runners faced an unrelenting battle against the terrain, as both the uphill and downhill gradients tested their strength and endurance. GB International 24-hour racer Robbie Britton from Surrey dominated in the second half to complete the gruelling course in an astonishing six hours and forty-seven minutes, nearly 25 minutes ahead of Herefordshire’s Mark Davies and Londoner Mark Denby. Running her first ultramarathon, Hayley Stockwell, of Stonehouse, Gloucs., won the ladies race in 8:47, passing Stourbridge’s Joan Clarke in the final quarter for a 10 minute lead. London’s Sandra Goldsack finished third, a further 15 minutes behind Stockwell. Having completed a momentous tour of the area, the 48 ultra runners were full of praise for their beautiful surroundings.

While the ultramarathon runners were taking in every hill they could see between Bredon and Broadway, the Half Marathon participants enjoyed a somewhat faster and flatter experience. Starting at 10:00, they followed the ultra route for the first 10km From Elmley Castle, they turned east to Kersoe before heading back to Evesham via the Salt Way and Hampton. The mix of experienced and novice trail runners quickly made their way around the route, led by Worcester’s Richard Walsh. Following up on his third place in Cotswold Running’s Naunton 19 in January, Walsh broke free in the final miles to win just 50 seconds ahead of Evesham’s Phil Cashman and ladies’ winner Susanne Enhard of Newbury. Third man across the line was Gloucester’s James Walters. Evesham’s Jill Moore finished second woman, leading Penelope Barber of Birmingham.

As ever, with trail racing, there’s a potential for taking an even more scenic route. At around mile 4, a few signs had some “overnight assistance” which led runners to enjoy a variety of alternatives to the marked course. Fortunately, enough runners had followed the key direction of taking a phone with HQ’s number stored and we got everyone on track without too much extra distance.

Considering the magnificent achievements of the runners in both races, race director Kurt Dusterhoff said, “Everyone who ran today was fantastic, from those who were running their first trail race to the experienced international competitors. It’s wonderful to be able to bring such a great group of runners together.” Volunteer and local runner Sue Wright helped the ultramarathoners at the final drinks station at Wickhamford. She reflected, “I was amazed at how many were still smiling after 40 miles’ hard running! It was a pleasure to meet some amazing and inspirational runners.”

Kurt Dusterhoff

Evesham Ultra 2013 Full Race Results

Robbie Brittons race report

Next race: The Cotswold Way Centuries, 100 miles, September 21st 2013.

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• 38 mile course
• 50 runner limit
• 10 hour cut-off
• £25.00 entry fee
• Map will be given
• Aid stations every 6 miles

Checkout the website for all the details: www.sussextrailevents.com

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Lizzy Hawker breaks her own Everest Base Camp to Kathmandu speed record by more than eight hours.
On Saturday 18th April at 10:10pm, the British endurance athlete Lizzy Hawker, 37, completed a 319km run from Everest Base Camp to Kathmandu, Nepal in 63 hours 8 minutes. Hawker began on Thursday at 7:02am. She reached Jiri on Friday at 6pm where two support runners joined her until Kathmandu. During the 3-day run she rested frequently but slept, in her estimation, for just 4 minutes.

Internationally renowned Hawker remains the world record holder for the ‘Everest Mailrun’ the route taken by those carrying letters to and from expeditions at Everest Base Camp. It’s one of Nepal’s wildest trails that few have tried to claim. The route is brutally hilly with more than 10,000m of ascent and nearly 14,000m of descent on a mixture of rocky trails and tarred road.

When describing what drew her to completing the run for the third time, Hawker said it was “The stillness and beauty of early morning in the awesome mountains of the upper Khumbu. A dark, rainy evening approach to the pollution and gentle chaos of Kathmandu. Long stretches of being entirely alone. The precious company and support of good friends. Feeling rawness and vulnerability, and yet finding a strength in body, mind and spirit. Living in the moment”. The whole experience was simply described as a “A wild and wonderful journey of contrasts”.

World champion endurance runner Hawker will remains in Nepal until the end of the month to race the 8-stages “Mustang Trail”, a multistage trail running challenge through the wild, spiritually rich landscapes of Upper Mustang.

Resources

http://iancorless.org/2013/04/28/lizzy-hawker-to-tame-the-mustang/

http://mustangtrailrace.com/

For further information on The North Face® performance athlete Elizabeth Hawker, click here: http://thenorthface.com/blog/eu/en/elizabeth-hawker

For additional contents on The North Face® athletes team, race highlights, trail-running products and upcoming ultra-running events, please follow the link: www.thenorthfacejournal.com

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The weather for the Dorset Giant was very good for the event -196 started and 158 finished.
The route begins at Wey Valley School & Sports College, Broadwey, Weymouth then it heads westwards along the coast to Abbotsbury & Loders, then north into the West Dorset uplands, through the attractive villages of Toller Porcorum, Frampton, Cerne Abbas, Charminster, Dorchester & Broadmayne, then along the South Dorset Ridgeway Path back to Weymouth – 100 km in 26 hours.

Full race results are downloadable as an Excel file from the website: Dorset Giant 100K

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There are four categories:

Solo – £70
Pairs – £90 (male, female or mixed)
Small Team (3,4,5) - £200 (male, female or mixed)
Large Teams (6,7,8) – £250 (male, female or mixed)

Free weekend camping, chip timing, trade stalls.

Visit the website for registration details: www.equinox24.co.uk/

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Back for the fourth year, the Round Ripon Ultra is returning in 2013 with the popular format of beautiful countryside, well stocked feed stations and enthusiastic support. Following the northern section of the Ripon Rowel, the 35 mile ultra combines some stunning scenery, a world heritage site, pretty Yorkshire villages, woodland tracks and open moorland.
Organised on behalf of UK charity Teach Africa (www.teach-africa.org) who provide a chance for some of the world’s poorest children to better their lives through educational unavailable to them under normal circumstances. The race offers the unusual opportunity to Race for Free by supporting the work of this vital charity.

Have your race for free AND make a difference to under privileged children.
The race starts in the hamlet of Studley Roger close to Ripon and heads north following the River Ure to Masham home of two world famous breweries. The climb to the top of the moors at Ilton is rewarded with spectacular views across to the east and stunning forest trails descending back down to Studley Roger and the finish through the Royal Park.
2010 winner David Jelley has confirmed that he will be available at the start to pass on last minute tips, race sponsors Up & Running have once again confirmed their sponsorship of the race.

2013 also sees the return of the Round Ripon Relay, run over the same course as the 35 mile ultra teams of up to 5 runners can tackle the distance together tackling legs of between 4 and 9 miles. With a stunning course, well stocked checkpoints, a free Tech top and a commemorative medal for all ultra runners this will prove to be an extremely well popular race again in 2013.

Visit Go Beyond Ultra.co.uk/events for more information and to register.

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INC British Athletics and Scottish Ultra Trail Championships 2013

Kemp and Dean clinch British ultra trail championships

The 2013 British athletics and Scottish ultra trail championships were incorporated into the 8th running of the HOKA Highland Fling on Saturday 27th April. The race is held over the 53 mile stretch of Scotland’s iconic long distance trail The West Highland Way trail, from Milngavie, a northern suburb of Glasgow to the beautiful Village of Tyndrum in Highland Stirlingshire. Held in good, almost perfect conditions,“The Fling“ as it has become known, has grown to become one of the largest ultra trail races in the UK and this year almost 500 runners toed the start line for the early 6am start.
Ricky Lightfoot (Salomon trail team ) and Duncan Harris (Chester tri) were together at the first checkpoint at Drymen (12 miles ) in 1hour 21min with Lee Kemp (Team Craft) a minute behind. 2 minutes further back were a group including Abingdon’s Paul Fernandez, recent winner of the Self-Transcendence 50km race at Perth, course record holder Andy James (Newbury) and a strong Scottish contingent with local experience of the course including Matt Williamson (Bellahouston RR) Marco Consani (Garscube), Paul Giblin Paisley, with Donnie Campbell and Richie Cunningham a further minute back.
Former Lakeland 50 winner Tracy Dean was leading the ladies with1 hour 37 min by 4 minutes from Claire Shelly (Serpentine).
Reaching Rowardennan, below a snow capped Ben Lomond in 3.31 (26 miles) Lightfoot had built up a good lead of 8 minutes from Kemp with Matt Willliamson now using his local knowledge of the course to be clear in third. The tough and rough trail stretch at the top of Loch Lomond to Beinglass (40 miles ) saw Lightfoot (5.18) maintain his lead with Kemp (5.23 ) still in touch 5 minutes behind and Williamson still holding 3rd (5.34 ) ten minutes back. Donnie Campbell 3rd in the British 100km Road champs a month previously at Perth had moved up to fourth with 3.27.
Through Glen Falloch Kemp slowly made inroads into Lightfoot’s lead. On the 3 mile forest stretch above Crianlarich around the 46 mile mark ,which is a bit of a roller coaster featuring a succession of short but steep ascents and descents, Kemp took the lead. Once back on the easier final five 5 mile stretch, he built up a good lead to reach the finish at Tyndrum in 7.03.48 to take the British title in a new course record almost 9 minutes inside the time set by Andy James in 2011. Lightfoot with 7.09.30 was also inside the old record in second, and Matt Williamson in third knocked a huge chunk off his PB on this course with 7.21.52. to take the bronze GB medal and also retain the Scottish title he won here in 2011.
With the Fling being used as a trial race for the IAU world ultra trail championships in Wales in July, the excellent times for Kemp and Lightfoot make them strong contenders for selection for the GB team with Williamson also likely to figure in the selectors thoughts too.
Kemp from Guildford, is relatively new to the ultra scene. He had won the White Cliffs 50 mile ultra in Kent in March and was delighted with his win “It was my first time running the Highland Fling and the course was as tough as I had been told to expect. The scenery was absolutely stunning though. I had hoped to be a contender, so to win and be in with a shout of GB selection is fantastic.”
Lightfoot found the last sections tough, but was still delighted with second place. He was unable to stay for the prize giving as he had to return to Cumbria for an evening shift as a firefighter!!
Scottish champion Williamson who had targeted this event over the British 100k champs at Perth in March, showed he had chosen wisely and prepared well and was delighted with his time and 3rd place in the GB champs.
In the ladies race Dean despite incurring a bad calf problem in the first 15 miles which slowed her considerably, managed to lead all the way. She reached Rowardennan in 4.03 and had opened a ten minute lead over Shelley, with Alicia Huddleston and Sandra Bowers some 3 minutes adrift in 4.17 and Harmeny’s Fiona Cameron in 4.22.
Dean reached Beinglass at the top of Loch Lomond in 6.53 with Bowers now in second (6.57.) followed closely by Alicia Huddleston in 6.59 and Fiona Cameron a further minute behind. Over the closing 13 miles to the finish, Dean held on to take the British title in 9.12 21 despite a late challenge from Cameron, who proved strong in the last section to close to within a minute and a half, recording 9.13.35. It was a big breakthrough for Cameron (formerly Ross) improving by an hour and a half on her last outing at the Fling in 2011 and as well as claiming the British silver medal took the Scottish ultra trail title too. Former Scottish and GB 100km international Sandra Bowers from Winchester , took the GB bronze and Scottish silver medals with Edinburgh’s Caroline MacKay taking the bronze, scottish medal when finishing 5th overall in 9.36.36
The event, which like so many, has grown from an idea hatched almost as a group training run (Thankyou Ellen McVey!) into one of the most popular 50 milers in the country, was once again organised superbly by John Duncan and his team.

Full Highland Fling 2013 results are available at www.highlandflingrace.org

Report from Adrian Stott.

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