Lean Machine Project : Week 1

I have signed up for the Lean Machine Project to give me a boost going into 2017, and some good nutrition habits to take forward through the year.  It is the brainchild of Mitch Shepherd and Emz Watts, both highly respected Personal Trainers, with Emz also a nutritionist, and together they have created a 28-day male-specific nutrition and exercise plan.  I have been sent three manuals, Introduction, Nutrition and Workouts, and they are thorough, clear and easy to read through.  I just need to put them into practice.  In these blogs I am going to give some idea of what I do and eat, without giving the precise details, obviously, but I will give you the full facts and the true results, so you can judge the effectiveness of the Lean Machine Project for yourself.

January 2017 has turned into a very busy working month for me, so while I attempted to start the Lean Machine Project on Monday 9 January, after two weeks it was clear I was not doing it justice as I had barely managed to carry out any of the workouts.  I started again on 23 January, but again very long working days prevented me from doing the workouts, although I was managing to stick to the nutrition side of things.  With that in mind, and definitely wanting to do it full justice to measure its effectiveness, I started again on Monday 30 January.  This will be my final attempt, and I will make it happen.

I took my before photographs and my measurements on the evening of Sunday 8 January, and will use Sunday evening as my measurement point at the half-way mark, and at the end of the 28 days.  I will post before and after photographs in my final blog of this series.

All my initial measurements are in centimetres :

Neck – 38

Shoulders – 55 (122 all round)

Chest – 109.5

Bicep (unflexed) – left 34 right 33.5

Waist – 105

Hips – 101

Thigh – left 60 right 58

Monday 30 January 2017

I was working from home today and planning to get the week off to a good start as I know it will be filled with work meetings from Wednesday.  The Lean Machine Project suggests starting the day by drinking a glass of water with the juice of half a lemon and some tumeric.  I will be taking that a step further, and started my early morning with a frozen lemon drink I have mentioned in my blogs before now.  It is a mixture from Matt Ollie Ollerton (of the Channel 4 television programme SAS : Who Dares Wins fame) to be drunk first thing each morning, at least 30 minutes before any food.  It is half a grated frozen lemon, 1 tablespoon of apple cider vinegar, 1 tablespoon of virgin coconut oil, a quarter teaspoon of cayenne pepper, and hot water.  It works for me, definitely kick starts my metabolism, and seems to hold my appetite in check !  Once I had drunk that I ate my breakfast of muesli with almond milk.  The muesli is from Rude Health and contains oats, rye flakes, raisins, sultanas, barley flakes, apricots, almonds, brazil nuts, dates, golden linseeds, pumpkin seeds, sunflower seeds, cranberries, quinoa flakes, apple, buckwheat flakes, goji berries, hazelnuts, puffed rice, blueberries, poppy seeds, linseeds and cinnamon.  As I have said, I was working from home today so I was able to make my banana wrap morning snack when I wanted it, and was also able to make my lunch today !  I had a super wrap which was delicious, but impossible to wrap because the ingredients were bursting out.  I have come to love the wraps in the weeks I have been following the nutrition advice, even taking a couple of them along with me when I was a spectator at Tough Guy, which you can read about here.  I was making sure to keep drinking water through the day as well, with a target of between 2 and 3 litres each day.  I also drank a cup of green tea in the morning, and one in the afternoon.  I have also certainly developed a taste for green tea over the last few weeks.  My evening meal was a quick and easy 3 bean salad, to which I added some of a Tribe paprika and chilli mineral boosting seed mix.  It tasted very good.  However, my workload did not allow me to find time for a workout, so that was not such a good start to the week.

Be interesting to see what this does…

Tuesday 31 January 2017

I was working from home again and knew it was going to be another packed day.  I had my lemon drink first thing, and made eggy avocado for breakfast.  It sounds so easy.  I really need to work on my cooking.  The photo is actually from last week, but my cooking has not improved since then !  I drank water and a cup of green tea through the morning, and ate a banana wrap for my late morning snack, which really doubled up as my lunch.  I walked to the shops in the afternoon to stock up on food supplies for the week, and in the evening ate a 5 bean salad.  Once again, I ran out of time to do a workout, which is starting to get to me.

Very eggy avocado

Wednesday 01 February 2017

I had a meeting in Birmingham today, which meant getting up around 0500 in order to get the train from St Albans to St Pancras, then taking the short walk to Euston to catch the train to Birmingham.  I did not have sufficient time to have my lemon drink and then wait 30 minutes before eating, so I just ate a bowl of overnight chia oats, which I had prepared the night before and left in the fridge.  It included strawberries and banana, and was delicious.  I drank water during the journey up, and drank a green tea when I arrived.  I had brought a banana wrap and a super wrap with me for my morning snack and lunch, and continued to drink water and another cup of green tea through the afternoon.  I also drank a cup of peppermint tea after each time I ate through the day of contract negotiation.  One very good thing from the last few weeks is how much water and other good liquids I am taking in each day, and I am definitely feeling better for that.  I did not eat after my lunch.  I had left the house before 0600 and I got home just before 2300.  Another day without a workout.

Yummy fruity chia oats

Thursday 02 February 2017

Matters had changed, and I was working from home today instead of going to a meeting in London, so I decided to take full advantage of that.  I started the day with my lemon drink, and half an hour after that I ate a bowl of bircher from Rude Health, which contains oats, apple, raisins and banana, and to which I added flaxseed and chia.  As well as constant sips of water, I drank a green tea in the morning, and ate my banana wrap, and then before I knew it the afternoon had disappeared and I was into the evening.  I ate a 5 bean salad.  Again.  It has become my go to meal when I run out of time.  I did not do a workout, and I need to change that.

One of my many bean salads

Friday 03 February 2017

I had a meeting in London during the day which was just going to get in the way of everything.  I have settled into a good morning routine of lemon drink and breakfast, which was bircher again today, and then banana wrap morning snack.  I also keep going with the water and green tea.  Where I fall down is eating at lunchtime and through the afternoon, and continuing drinking water in the evening.  Plus I need to do my workouts !

Super wrap

Saturday 04 February 2017

I woke up later than planned and the small of my back was aching.  I drank my lemon drink to get me going, and ate a banana wrap from brunch.  I was down in London during the day for a performance of Candide by Leonard Bernstein as Debbie was playing bassoon in the King’s College London Symphony Orchestra.  We went out for a curry in the evening and I stayed as good as I could be with a chicken tikka tandoori and a mushroom rice.

All the ingredients for the delicious banana wrap

Sunday 05 February 2017

It was another early start but for the right reasons this time, as I was going to Sunday morning OCR training session, which you can read about here.  That left me too tired to do any other exercise through the day, so I had not managed any of the workouts this week, which is very disappointing.  It has to be the primary goal for next week.  After our training sessions we always have a picnic of food everyone has brought with them, and this week we were treated to blueberry muffins from the Lean Machine Project cookbook, prepared by Kirsten Whitehouse.  They were delicious.

Loving the variety of the picnics

  1. OCR Training (St Albans) – 8.1 kilometres – 1 hour 16 minutes

Positives from this week : my nutrition has definitely improved, and so has my water intake, and I feel much better for that.

Posted in Fitness Training, Obstacle Course Races, The 100 Peaks Challenge | Leave a comment

Obstacle Course Race Training : Verulamium Park (The Beasting)

“Hi everyone – we are in Verulam park this Sunday – 720 meet for 730 start – please don’t be late as a couple of people need to be off by 915.  Not sure of the plan yet but I’m thinking beasting.”  And so the tone of the session was set by Tony Leary, and the name of the blog was also chosen by him.

Tony needed some help setting up the session and by the time I arrived just after 0700 on a mild morning after walking through the park by the lake, I saw Tony, Jake Barber and Neil Rainbow heading off from the museum car park towards the field off to the right hand side of the football pitches, by the road.  I passed two sandbags and a tree stump as I ran to catch up, and was pretty sure I would be coming back to get them, but did not want to spoil anything which had already been set up.  Of course, once I caught up with the others I was immediately sent back to get the sandbags and the tree stump.  Fortunately, by the time I got back to them Coach Tony Campbell had arrived and we were able to share the load.  I carried one of the sandbags up to the others, who were now in the copse setting up a rope traverse, and Tony said to put the sandbags and the tree stump on the other side of the copse with the beer keg.  The rope traverse was tied off by Tony Campbell while Tony and Jake attached some hanging straps to tree branches, and a length of rope was attached to the crossbar of the nearest set of goalposts, on the other side of the hedge.  The session was all set up and we went back to the car park to see who else was here for it.

Neil tests the rope traverse

Everyone had arrived, so we had Rebecca Cohen, Kirsten Whitehouse, Matt Stewart and Glenn Coleman to join us (all of whom had been at Tough Guy last Sunday, which you can read about here).  It is remarkable how this Sunday morning group has grown, because we had a few ‘regulars’ missing this morning and still there were 9 of us setting off at just after 0730.  Tony said we would do a warm up lap, during which he pointed out the various stations for this circuit : after the tyre pull, with a sandbag in the tyre, we would run round the outside of the bottom copse, then cut across to the main copse which contained a few stations : the hanging straps in the copse, where we would go from yellow to green to purple to a second yellow and a second green; the rope traverse between two tree trunks, which we would do using the monkey crawl technique; the carry shuttle runs, going out and back around 20 metres, with a heavy sandbag, a not quite so heavy sandbag, a tree stump, and a beer keg, where we would do each carry before going over the portable step they had used to put up the rope traverse; we would continue our run up the hill, cutting across to the left at the top into the next field, and we would come down from there to the first set of goalposts to do a crossbar traverse, where a rope had been attached so that it hung down from the crossbar and we could use it to help us get up.  Tony had in mind that we would do 5 circuits.

Shuttle runs

We would start off by running one lap without the stations, to spread us out a little, and by the time I got round to the tyre pull the front runners were clearing the stations in the copse.  The tyre pull is something I can definitely do, and I always feel where it is hitting me.  From there I ran round to the first bit of the circuit I was not looking forward to, the hanging straps.  Sure enough, I found myself stranded on the first yellow one, just swinging there.  I got down and moved on to the next bit of the circuit I was not looking forward to, the rope traverse.  I surprised myself by getting my feet up and around the rope at the first attempt, and then continued to surprise myself as I moved from one end of the rope to the other.  It was most certainly not a smooth, gliding motion, but it was still a success.  I also managed to finish the carry shuttle runs before Jake reached me, which is definitely a success in my book, as he was smashing up the course.  He went past me going up the hill, not very much longer after that.  I continued on the running part of the lap, and as I was running down the hill, Tony and Glenn passed me at the goalposts, with Tony telling me that if I was not able to get across the crossbar I should hang for as long as I could instead.  Over the course of the three circuits I ran, Jake, Glenn and Tony all passed me twice.  I achieved another partial success When Tony coached me on the hanging straps, and I managed to get from the first yellow to the first green before becoming stranded trying to reach the purple as my feet were basically in the wrong order…a lot more work is required here !

Not convinced this is the way to do it…

We carried all the equipment back to the car (and that seemed like a long walk with the tree stump !), but we were not finished yet and took a warm down run over to the weir for some water training for Rebecca and Kirsten ahead of them taking on a couple of laps of the Winter NUTS.  I have been on part of the NUTS course before when I was in a photoshoot for Pukka Races, which you can read about here, but I got injured before I could take on any of the races over the course that year, so maybe I should have a go at the real thing now.  Luckily I did not have that thought at the time, or I might have found myself in the cold water. 

That looks deep, and it’s about to get deeper

As it was, Rebecca and Kirsten did two outstanding runs up the full length of the weir with much encouragement from both Tonys, with Coach Tony Campbell managing to encourage Kirsten to fully submerge herself at least 3 times.  The cold water came up pretty high on both of them anyway.  

Pretty sure that’s still a smile !

Nick Day had not been able to join us this morning because of injury, but his dog Buster did make an appearance to also provide his encouragement !  We ran back to the car park, with Rebecca and Kirsten taking occasional dips into the river as we made our way, and not before long we were back at the cars.

Loving the variety of the picnics

Kirsten had made us some blueberry muffins from the Lean Machine Project cookery book, which were delicious, and we also had delicious chocolate brownies and coffee from Rebecca.  If anyone ever asks why we do OCR training, this has to be part of the answer !  I had covered 8.1 kilometres this morning, which meant everyone else had covered at least that distance.  I had also managed to achieve a 6th Overall on the Strava segment Westminster Lodge XC Figure 8 (although once Tony Leary got his morning on Strava I dropped down into 7th Overall).  It had been another brilliant Sunday morning.

Another great start to a Sunday

Posted in Fitness Training, Obstacle Course Races, The 100 Peaks Challenge | Leave a comment

Tough Guy 2017 – A Spectator’s View

The Sunday morning training sessions of the St Albans OCR Training Group (With Coffee & Cake) run by Tony Leary had been leading towards his running of Tough Guy 2017, and I knew a few of the group were going along to support him in his race.  While we were driving back from a freezing cold trail running session (which you can read about here) I had wondered aloud if it was still possible to get a spectator’s ticket, only to be told that Tony still had one available, so I immediately added myself to the support team as this was billed as being the final Tough Guy and I did not want to have missed it completely.

I would be travelling up with Tony and Rebecca Cohen, while Kirsten Whitehouse was taking a car with Daniel Spears and Glenn Coleman (who were both running), and Matt Stewart was giving a lift to his friend Keith (who was also running).  I also knew there was going to be a team running from Tactical Training & Events, although I was not sure who was going to be in their team.  So as I packed my bag on the Sunday morning I was looking forward to a good day out with the chance to meet a lot of friends.  I was going prepared for whatever the weather and the ground conditions might bring, essentially wearing the same gear I use for my mountain hiking, and taking a hat, gloves and a fleece in my bag, together with a banana wrap and a vegetable super wrap from the nutrition part of the excellent Lean Machine Project from Bootcamp Revolution, some Tribe bars, a litre of water, and a flask of peppermint tea.  As usual on Sunday mornings recently, I was late leaving the house, and I needed to get to Tony’s for 0645 in about half the time Google Maps estimated it should take me, so I ran down.  I got close and had to check my phone to confirm the location on Google Maps, and then, just as I was sure I had spotted Tony’s car, I saw he was phoning me through Facebook.  I was running at this point, so I could not answer my phone, and I continued down the middle of the road towards his car, my blue Mountain Equipment Fitzroy jacket open and flapping about me, as he phoned me again.  I got into the car, seeing Rebecca was already there and apologised for being late and for not answering my phone.  Tony said it was fine, that Rebecca had only just arrived herself, and that he had guessed why I was not answering my phone when he saw someone running down the street looking like the Batman and Robin scene from Only Fools And Horses.  I replied that I really needed to work on my physique if I resembled David Jason, and our journey began.

The M1 could hardly have been better and the drive up seemed to take no time at all.  We were passed by Kirsten at one point, although she was going so fast she did not notice us, and we presumed that was Matt following hard behind her.  Tony decided he would stop at the first services on the M6, but no matter who Rebecca tried to contact in Kirsten’s car, no-one was answering their phones, and the opportunity was missed.  Fortunately, we caught up with Kirsten, and she noticed us this time, so we followed her, although Tony did not recognise the route she was taking, and once we had come off the motorways we pulled into the McDonald’s at Fallings Park for a pitstop, being very careful on the icy, slippery surface of the car park as we walked from the cars.  

Just a quick stop

It was good to meet Glenn for the first time, and it turned out that it had not been Matt following Kirsten up the motorway.  There was some talk about suitable clothing between Tony, Daniel and Glenn, but they all seemed reasonably relaxed at this point.  We did not stay long, just long enough for Daniel to eat his pancakes with maple syrup, and so very soon we were driving on again and not before long we began to see signs for Tough Guy.  We came to a stop at a junction which bent round to the right to reach a roundabout, and Tony expressed concern that we were already queuing this far out.  We turned left at the roundabout and Rebecca began looking for an alternative route, because we were clearly stuck in a traffic jam filled with cars all going to Tough Guy.  Kirsten pulled to another halt just ahead of a junction which Rebecca identified gave us a possible escape route, so Tony signalled that Kirsten should follow us and we turned right up a hill, with Kirsten reversing and then following behind us.  It was definitely a stroke of luck, and we reckoned this detour saved us at least 40 minutes.  We came out at a junction where we turned right, before turning left into the final road leading to the Tough Guy car parks.  We had tickets for the red car park, so were able to turn off ahead of the main queue of cars, and just had a short delay while waiting for the cadets to push their minibus out of the mud.  That should have rung some warning bells…  We parked on some flat grass at the bottom of a slope, and there was much more discussion of clothing choices from the runners.  Personally, I got my gloves from my bag and stowed them in my jacket pocket.  The air temperature was not freezing cold, but it was cold enough.

Discussing clothing options

We walked up to the top of the hill through the gloomy mist and the runners followed the signs to registration.  The rest of us stood in an increasingly busy open space, which was becoming less open by the second, and especially so when a horse drawn cart pulling a cannon came up the hill.  

The famous Mr Mouse

This was carrying Mr Mouse and it was the first time I had seen him.  He truly is a colourful character.  Tony had set Rebecca the challenge of taking a selfie with Mr Mouse, and the cart being stopped here provided an ideal opportunity for Kirsten to take that photo for her.  I took one of my own, of course.  The crowds were heaving at this point, and you certainly got a flavour of the international aspect to this event, as I very easily spotted runners from Germany, Finland, Sweden, Croatia by what they were wearing.  There was a rumour going round that the start time was delayed, although this was hard to verify, but in any event, we made our way down from the village to the slopes by the side of the start, and Tony went off for a little warm up. 

The very much larger than life Coach Tony Campbell

We spotted Tony Campbell, although he was not hard to spot, dressed as he was as part of the Ghost Squad, and then Tony (Leary) was back in his Team Phoenix vest (although he appeared to have changed his name to Alan…). 

First race in Team Phoenix colours for…Alan

Tony, Glenn and Daniel left whatever kit they had finally decided they did not need with us, and went off to their starting points, while we took up a position on the hill, side on to the mass of runners at the bottom of the slopes.  I could see Tony was chatting with Lee Jackson (and it turns out they ran together to start with). 

Tony and Lee discussing tactics, probably

Kirsten and Rebecca decided we would get a better view of the start from a different location, so we moved from the top of the slope to a gap further down towards the car parking area, where I was able to gain some height by standing on a pile of tyres.  I have to be honest, I could not hear what was going on and could not really see very clearly, either, but this was as good as it was going to get.  Matt had been stuck in the traffic but now he arrived and found us just before they sent off the guys carrying crosses. 

As if just doing Tough Guy was not hard enough already

I heard them being told to get a move on because the runners would soon be chasing them down.  There were suddenly smoke flares of different colours being let off, completely obscuring my view of the start, although now I could hear the Ghost Squad really getting into it.  Peering through the smoke, there now seemed to be a mass of people at the bottom of the slope, and some of them were holding more smoke flares, then there was a cannon blast, a bugle sounded, and then they were off, a stampede of around 4000 runners charging down the opening straight. 

And they’re off !!!

I could not see who was at the front in the mass of people running through the clouds of smoke, but as the crowd of people slowed to a walk it was easier to see individuals, and I spotted Graham Grover from TTE. 

Graham…smiling…

This went on for a good few minutes, the stream of people seemed to be never ending, and there were still pockets of runners coming through as I went up the starting slope to take some photos of the Ghost Squad.

The Ghost Squad

You can see more of my photographs from the start here.

Myself, Kirsten, Rebecca and Matt walked up to the village to use the toilets before heading off on to the course, and got chatting with Tony Campbell, who advised us to get going now if we wanted to get to the Tiger before the runners arrived.  This was the point where we had agreed to meet Tony so he could get his neoprene hat, and in case he needed extra energy gels. 

The Killing Fields

It was an easy walk across to start with, going through the top of the village, past the donkeys, and following the track along the top, being able to look down on a lot of the Killing Fields, and across to the slalom hill repeats, the weather remaining fine with the rain holding off. 

Hill repeats

However, once we got down there the ground became a muddy mess, with very deep, sticky mud in places, and the going was much harder.  I was glad I was wearing my Aku Pilgrim tabbing boots !  We crossed over the bridge and took up a position below the Tiger, until I heard someone on top of the obstacle shouting down “Is there a Kirsten down there ?”  I pointed to…Kirsten.  We were told that someone wanted to see her, so we crossed over the part of the course that ran from the end of the Tiger and carried on to the other side of the obstacle.  

I think he spotted me…

It had been Tony Campbell calling for Kirsten, because he had set himself up at the foot of the obstacle, to encourage the runners as they came towards it (although he must have climbed it with his flag at some point because I have seen a photograph of him at the top as Jonathan Albon is going over).  I carried on from there to the far end of the barrier tape, which turned out to be a great vantage point for this part of the course.  I saw the runners coming past me to Tiger, then coming back again through the water, and then finally coming back over the slope behind me before they continued round and headed off in the opposite direction.  Tony had told us he wanted to know his position in the field, and as I had been able to get into position before Jonathan Albon flew past (and you can read about his race here), I was able to count all the runners as they came through. 

Jonathan Albon looking comfortable

Jonathan went on to win by some margin, and it was interesting to see that James Appleton made up a couple of places in the Killing Fields to come second, getting ahead of what had looked like a very good race between the guys who eventually came third and fourth.  I kept a count until I saw Tony appear at the end of the field.  As he came towards me I shouted that he was in 30th and he continued on his way.  Not unlike most of the 29 who had passed me before him, he looked like he was feeling it but was still pushing on. 

Looking strong !

I kept a look out at everything going on around me through this section, which meant I then saw Tony come back towards me through the water before heading off again,

Through the water

and then come back towards me again, going over the wooden hurdle at the top of the slope alongside Markus Ertelt (who eventually finished in 23rd place).  I waited to see if I could spot any of the other runners I knew, but when nobody else came through I decided to move on to a different part of the course to spot Tony again.

Real racing going on

I walked back through the mud, checked in with Kirsten at the bottom of the Tiger (who agreed with my count that Tony had been in 30th position as he passed us), then crossed the course between waves of runners, went over the bridge, and positioned myself on the top of a muddy slope where I could see the rope traverse over a lake.  I got there in time to see Jonathan Albon come across, and then saw that James Appleton was in second.  He chose the line nearest to us, so we all got a very good view of his technique. 

James Appleton showing them how to do it

One of the marshalls had gone into the water, which certainly gave us a good indication of just how deep it was, and I am sure the one person we saw fall in with a splash probably wished that he had not !  I had been joined by Rebecca and we saw Tony arrive at the obstacle and climb up on to the platform, before moving out on to the rope.  He was wobbling as he moved away from the platform, and I have to say his movements looked tired.  

He’s not going to recover from that position…

He did not get very far before he was leaning back and trying to pull himself upright again, going horizontal and struggling against the ropes until he finally lost his footing and lowered down into the water while continuing to hold on to the top rope.  He began to pull himself along that rope with his hands while doing backstroke in the water, eventually reaching the other side, where he climbed up the bank, went over the barrier and was off again.  We crossed over to the other side of track, climbing up another muddy bank so that we could see the next part of the course.

Out of the tunnel

From here we could see the runners as they came down the slope and into the water with wooden barriers, before they then went through concrete tunnels half-filled with water.  We saw Tony come through this section and he definitely looked like he was feeling it.  My concern at this time was that a number of people had been shouting his name (and it was a number of people, and loud shouting, to the extent that I wondered out loud how many Tonys were in the race) but he did not show any response to that.  Clearly, he was in the zone, he was wearing a neoprene hat over his ears, but even so I would have expected some response.  He walked through the stretch of water the other side of the tunnels, and from there climbed up on to a scaffolding platform with wooden planks and rope netting to walk along.  He was taking it very carefully, and especially as he came back down off the other side of the platform, which then took him up another slope and away from us. 

Careful now

Rebecca and I decided to follow him up the next stretch and from there to the finish.  We caught up with him at a turning in the course where it came back over the track, and Rebecca asked if he wanted an energy gel.  There was no real response from Tony, and I was not convinced he recognised us as he pushed on, but he was still in control of his body and moving well enough considering what he had been through to get to here.  

Almost there now

We caught up with him again as he pulled his way up the final slope with little problem, and from there it was downhill to the finish line, crossing it in a time of 2 hours 6 minutes and 34 seconds, in 27th place, to the announcer’s words, “looking very tired” and “finishing well there”.  He had picked up 3 places over the Killing Fields.  He looked in trouble as he paused with the timekeepers, and we headed round the side to meet him on the other side of the medal collection area.  As he moved through the timekeepers I heard the announcer immediately calling for a blanket for him, which was reassuring, and as he came out into the village with a blanket round his shoulders someone was trying to persuade him to go into the warm room they had set aside.  Tony explained that he was in the VIP changing area anyway, and that he had a towel and change of clothing there, and we finally convinced the guy that taking Tony to the VIP changing area was the best bet.  We quickly got him inside and put a dryrobe around him.  What a brilliant piece of kit they are.  While Rebecca was going through Tony’s bag to find his towel and clothing, I asked him if he was ok with peppermint tea, and when he nodded his approval I poured him a cup from my flask.  I had to hold the cup and feed it to him because he could not hold the cup himself.  He was shaking and shivering, getting the occasional cramp in his legs, unable to use his hands, but on the plus side, he clearly recognised us and was able to communicate with us.  He dried off and got changed into compression pants, a variety of layers on top, a hat, and was gradually warming up as I continued to feed him the peppermint tea.  As it turned out, Tony does not like peppermint tea, but he said this was the best peppermint tea he had ever tasted.  Slowly but surely the recovery was taking place, and through the process, while our attention was very much on him, we were very careful to keep his medal somewhere safe.

All done and fully recovered…until the pain hits the next day, of course

You can see more of my photographs from the course here.

By the time I first saw Glenn Coleman after his race he looked in a better state than Tony had after his race.  He had finished in the top 100, in 2 hours 29 minutes and 41 seconds, and was quite happy with that.  He did not fancy any peppermint tea, but did ask if anyone had any spare clothing because Kirsten had his bag and we had not found her yet.  I told him I had a fleece he could use and Tony and I got him into the VIP changing area so he could use the showers, dry off with Tony’s towel and get some coffee inside him.  However, once he heard that the showers were cold he decided he did not need to go through that again, and just dried off with the towel !  Kirsten soon arrived with his bag and he was able to get himself sorted in quick time.

Very well earned medals

We went into the shed next to the finish line to wait for Daniel to come in, and the next thing I knew Richard East was saying hello.  I knew Richard from Regiment Fitness bootcamps originally, and knew that he was here with Tactical Training Events.  He looked in a bad way and explained that he had been looking for the rest of TTE for about an hour and did not have any warm clothes or money because they were locked in a car which he could not access until he found the others.  He wondered if I would be able to phone TTE to see if they could then phone someone who was here.  I know how tough Richard is, so I knew if he was in this state it must be serious.  I immediately got some peppermint tea into him, and Kirsten got a dryrobe around him, and then I phoned Natalie Welch through Facebook, which is a brilliant innovation.  It turned out they had been looking for him as long as he had been looking for them, and in no time at all they found us in the shed and were able to get him to his dry kit.  To be honest, the peppermint tea and the dryrobe had had an instant good effect, which was good to see !

Daniel Spears came in at 3 hours 18 minutes and 20 seconds, and I have to say looked as fresh as when he had set off ! 

Barely looking like he’s even been in a race…

Now everyone was getting some hot food inside them, feeling like it was time to make a move to get home, and as we were getting ready to walk down to the car parking Matt’s friend also finished.  Everyone said goodbye to everyone else, and packed up everything into the cars.  I got a plastic bag to stick my feet in so that my muddy boots were kept out of contact with Tony’s car, and then he reversed out of his parking space.  Unfortunately, the car would not travel forward after that, with the wheels spinning on the ground, so Rebecca and I got out to give it a push, and with some help from Daniel and Glenn [Edit : turns out it was Kirsten and Glenn, while Daniel was “lazing” in the car] we got to the firmer ground of the track and were able to drive up the hill to the track leading us out of Tough Guy, and from there to the M6, a quick stop at services, the M1 and home, with big thanks to Tony for doing all that driving.  It had been a great day out.  I hope this is not the last Tough Guy, because I would like to experience it as a competitor, but if it is then it had certainly been an excellent experience anyway !

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Obstacle Course Race Training : Waterford (Trail Running)

This week we were going to a location which was new to me, but one which Nick Day had mentioned to me before, so I was very much looking forward to it.  Tony Leary painted the picture, “We are heading over to Hertford on Sunday – to the quarry, this is an awesome place to train if you have not been there.  I’m planning on doing a last set of tough hills to get the legs ready for Tough Guy – there is also a river nearby for those who want/need a dip – we won’t spend long in/near the river – just some last minute acclimatisation, again for Tough Guy, so as usual the river is totally optional.”  He must have a strange definition of “totally optional” because we always all end up in the nearest river to where we are training.  I brought a towel and a change of clothing, just in case.

Tony was giving myself, Rebecca Cohen and Neil Rainbow a lift over in the morning, and being my usual disorganised self, I found myself running from my house to the meeting point, and arriving before the others.  At least I was starting the day not holding anyone back ! 

The frozen pond shows how cold it was

It was not a long drive to get over to the duck pond by The Woodman pub, our starting point, where we met up with Robert Boarder, Ray Fletcher and Coach Tony Campbell.  It was somewhere between minus 5 and minus 7 degrees, cold enough that I decided to keep my fleece on over my base layer and The 100 Peaks Challenge vest, and I was also wearing gloves and a fleece hat.  The hat is good, the gloves are pretty pointless when it comes to OCR, and need to be upgraded.  Robert’s famous last words were that the air temperature was not too cold, and the seven of us set off at 0740, running past The Woodman pub before turning right up a lane which soon led us to a track.  We followed that until we got to a gate into a field, where we took the opportunity to regroup, stretch off and remark on just how very cold it was !  We went into the field and ran alongside the left boundary on the frozen ground. 

The trailing group on the trail run

It was a good footing this morning, with the ground frozen but not slippery, and that saw the group split into two as the faster ones were able to pull away as we ran along an extended ridge, stopping at the top of the slope to get a quick sunrise selfie ! 

Enjoying the sunrise

We turned right at the end of the track, leaving some mountain bikers to follow the route we had taken along the ridge, and continued until a gap in the hedgerow brought us out on to Sacombe Road.  We crossed over and made our way into Great Mole Wood, following a route which was heading downwards and gradually became steeper.  I was feeling comfortable with the descent, and then, just as we were coming to the end of the slope, I lost concentration, took a tumble, turned it into a commando roll, but sadly there was nobody there to witness it, not even a bear doing its business in the woods.  We emerged from the wood, went through a gate into a field called Waterford Marshes, which was frozen, so did not resemble a marsh, then ran across to the other side of the field and turned left to follow the River Beane.  This took us along a narrow track, past a weir, and up some steps to a road crossing an impressive looking bridge. 

View from a bridge

We stopped for a while to survey the scene, this morning’s session being as much a recce for future sessions as anything else, and then went back down the steps, retracing our way along the river before continuing on to a footpath junction which brought us back in the direction we had come to where we had exited the woods in the first place.  I was feeling the cold, and I was feeling all this running.  We went back into the woods, ran up the slope we had come down, and turned left before curling round to come back to where we had entered these woods in the first place.  We ran down from there, along a long track that eventually took us into a wood where we came back on ourselves to the top of some wooden steps which curled their way down to the open heath.  We ran up and down them a few times, with 10 push-ups each time we got to the bottom.  Tony had noticed a man out walking his dogs and asked him for directions to the quarry.  That set us off across the heath before we turned right to follow a footpath…which Tony quickly realised was not taking us in the correct direction, so we came back on ourselves and continued running up the length of the heath, until we reached Vicarage Lane. 

The view down the heath

We crossed over and ran into the woods alongside the north heath, until we reached a set of steps which we could have used to take us down on to the heath.  Instead, we ran down the steep slope to the side of them, and hopped back up the steps, the first time with two feet together, then just the left foot, then just the right foot, and repeating the process until we were done.  Ray picked up a forfeit for being the first one to use the handrail, but only because I had not made it down the initial slope yet !  As it turned out, this was just a warm up for a couple of more serious slopes, as Tony took us into the section of woods next to us, where we found a bowl of hard mud ridges, which looked as though they were used by BMX/mountain bikers.  We set off to run two laps, with the frozen undulating ground very firm underfoot, the course twisting round on itself and having a wonderful flow to it, a flow which finally brought us to a very steep slope out of the bowl, a slope so steep that I had to take advantage of the support of a couple of tree trunks to get up it to the point where a bear crawl finally brought me to the top.  I managed one lap while the others did two, and Ray put in a third.  We came out of the wood, crossed Sacombe Road on to another track, and this brought us to the top of an open trail which lead down to the quarry.  It looked like a wonderful OCR playground, a wide open space, mountains of sand and stones, pipes, walls, and almost certainly some water lurking somewhere. 

Down wiv da kidz

We were running out of time so we could only take a very quick run through the middle this morning, stopping for a photo opportunity at one of the walls, and for some ice break dancing from Coach Tony Campbell, before heading down a steep slope into a long, winding canyon which we ran through, avoiding the icy puddles, before running up the other side. 

The icy puddles were good for one thing

From there it was simply a matter of running back through the fields to the village and the parked cars, by which point we were so pushed for time that we ate the bacon sandwiches during the drive back to St Albans.  We had managed to avoid getting cold in some freezing cold water, but we had spent the whole time running in freezing conditions instead.  Not including my little jogs to and from the meeting point, I had covered 11.2 kilometres, Ray had covered 12.7 kilometres, and everyone else had covered somewhere in between.  It had been a good, long morning run for me.

Lots more fun to be had at the quarry next time

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Obstacle Course Race Training : Aldenham (Hill Repeats)

We were heading back to Aldenham, with the promise from Tony Leary of “hills, cold water, bridge climbing etc.” and the passing comment, “think it might actually be cold this week.”  We had another good turn out this morning with myself, Ray Fletcher, Robert Boarder, Neil Rainbow, Peter Williams, Daniel Spears and Rebecca Cohen joining Tony for a session which was absolutely bound to include some cold water stuff with only 2 weeks to go until Tough Guy.

It was a very cold morning as we set off down a wet and muddy track, continuing all the way down until we turned right at the crossroads, and by the time I got to the junction Tony had taken the group up some steps to the side of the main track, keeping that going for a few repeats.  I have still not got round to getting my Garmin Fenix 2 back up and running since it died over Christmas, and my borrowed Garmin finally started working some couple of kilometres into the session, and now Tony took us across to the other side of a ditch, down through a very low brick tunnel, which we had to at least crouch down to get through, before we started to zigzag across the ditch and back to take us along the main track to the start of the hill repeats.  It had been a more than effective warm up.  We were going to run A (the longest route) in reverse a few times, and after the first lap I cut that down to a B so as not to keep the others waiting for me for quite so long a period of time, and then continued with three Cs.  At the end of each lap we did a press-up before going over the gate at the bottom, doing another press-up and coming back, keeping that going until everyone had got back, which was why I decided I needed to run the shorter laps.  I have to say the laps also definitely felt harder in reverse !  We had finished the hill repeats, but had certainly not finished the session.

We continued running along the track to the gingerbread house, turned left and I added in an extra gate climb because I could not find the latch to open the gate.  My training has really suffered this January because of my workload eating into far too much time, and my running has taken a knock as a result, so I was some way behind the others at this stage, to the extent that Ray and Robert added some extra distance to their morning distance by doubling back to me so we could run in together to where the others had stopped by a bridge over the river.  Tony told me I had to run through the river as everyone else had done, so, of course, I went in.  Once I was in he told me I had to do a burpee (and I knew doing burpees in rivers was certainly a ‘thing’, because it had happened at the bridge further up the river the last time we were here), so I fell down into a plank position to almost universal cries of “no !!!!” so did not actually complete the burpee.  Despite my gloves, my hands were now as cold and wet as my feet.  

Monkey crawling

We followed a track on the other side of the river up to the gate, and I passed the others as they were coming back down that track to repeat it, before we turned left and ran to another field, crossing half of it before falling to the ground to do a monkey crawl.  

There is some seriously bad form going on here…

Continuing across the field brought us round to the bridge we usually came to during these Aldenham sessions, and that meant more river work.  This morning that had us running to the other side of the field (Tony had said to run to halfway, but his definition of halfway is obviously different to mine…) and back to warm up (I did not warm up, not even slightly), then we would go through the river, climb up and over the bridge before climbing down into the river again, coming out the other side and running to the other side of the field again, repeating that a few times.  After all that, Tony, Ray, Robert, Peter and Daniel also did double burpees in the freezing cold water.  Absolutely mad.  Totally awesome.  Tony and Ray were also doing it with their tops off.  Nutters !  The run back was definitely needed to keep some element of warmth before a change of clothes could take place.  In fact, the whole morning had been so cold that the moment I got back online I was asking for recommendations for gloves and socks suitable for OCRs featuring cold water.

Everyone looking suitably warmed up !

We noticed parking restriction signs when we got back to the starting point, which could cause some issues in the future, even though everyone parks off the road and we are there before most other people have woken up on a Sunday morning, so that is a pity.  We are a resourceful lot, so I am sure we will find a way around any issues.  We enjoyed our morning picnic of bacon sandwiches from Rebecca and hard boiled eggs from Peter, and then were on our way after a very cold and wet, excellent Sunday morning session.  I had covered 5.9 kilometres from the time my Garmin finally decided to locate a satellite, and Robert had covered 10.4 kilometres, so everybody else had covered a distance somewhere in between.

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Obstacle Course Race Training : Verulamium Park (8 Goalposts)

I had missed the first OCR training session of 2017, which had been away from St Albans, whilst away in the Lake District, so was looking forward to this first one at Verulamium Park, my home venue, although I was as disorganised as ever as I got ready in the morning, so had to jog down to ensure I was on time.  There was a big group assembled by the time I arrived, with the very familiar faces of Tony Leary, Nick Day, Rebecca Cohen, Kirsten Whitehouse, Robert Boarder, Ray Fletcher, Lee Jackson and Peter Williams, as well as many faces which were new to me among the 16 people who had turned out for this session – Anna Ward, Matt Stewart, Neil Rainbow, Daniel Spears (who had only had a few hours’ sleep since finishing work before coming over for this session), and Andrew French, Dasos Gonnella and Richard Waters from Team Phoenix OCR.  Certainly no drop in elite standard then !!!

Dark morning training

Once Tony was happy that everyone who was going to be here was here we set off for a warm up lap around the wider park, starting by following the outside boundary from the museum car park, heading into the far field and running up along the hedge which follows the road, pushing on at a pace which split the larger group into two before we reached the top of the hill.  Tony had told us where we were ultimately heading to, and we knew how to get there, so that was not an issue.  We cut across the top and through the gap into the open grassy space below King Harry Lane, and headed straight over the ridge to go into the woods, looking down on the mist below before heading into the woods and following the track through there as it wound up and down until we came out at the far end.  It had been a little muddy but not too slippery inside the woods.  You just need to be careful with the tree roots which have grown out of the ground.  We crossed over the path to get into the edges of the golf course, although Rebecca seemed to have found a shortcut for us to get into there because we entered higher up than I had gone in there the last time we ran this boundary route.  I carried straight on, heading to where I knew the main group would be coming down, and Kirsten followed me.  Rebecca ran up the hill with Matt and Neil.  I reached the wooden fence at the bottom of the golf course around the same time as the main group, but unlike last time there was no stopping for a stretch as they hurdled over the fence (and I followed their lead) and continued running to the grass area in front of the Westminster Lodge Leisure Centre, going to the far end before turning left and then coming back alongside (and not in) the river, cutting through by (and not in) the weir to end up at the bottom of the grassy hill below the Cathedral.  The fast pace had been too much for me, although that is definitely how I am going to improve, so I cut across the grass area to get to the river, letting Peter file through ahead of me as he continued his lap so I did not slow him down.  We gathered as a group and Tony told us we would be running 3 hill repeats up the path to the Cathedral, round the bin at the top, and back down the far side of the grassy hill, including going over the tree branch, before cutting across the bottom of the slope back to the beginning, and after each set of 3 repeats we would take a trip to the weir, with each of us fitting in however many sets we could until someone had completed 3 sets.  From the beginning it looked to me like that someone was going to be Lee.  

Cathedral hill repeats

This type of session really suits me as I can push to my limit without actually slowing down any of the others, and I actually managed to achieve a Strava segment PR on Abbey triangle, as well as a 2nd fastest time on verulamium park cathedral hill descent, so I was clearly not doing as badly as I thought I was doing !  It certainly helped being in a group, with the constant positive encouragement as the others went past me, and I did manage to hold them off for two hill repeats !  I eventually made it round my third and headed off to the weir, which was cold and deep, as always.  

The route up the weir

I noticed a group near the top as I went past, and after I had managed to get to my furthest point to date up the weir, I stopped to see if I could help.  Nick had lost his phone and watch when exiting from the top of the weir, and while he had retrieved his phone, the search was continuing for his watch.  Somehow, the watch was also found, but sadly the phone had drowned.  

Search and rescue mission

Once we had finished the hill repeats we ran from there to the bowl on the other side of the lake for some more hill repeats, going up the slope from the bowl, over the two benches at the top, and then back down into the bowl for 10 press ups, with us doing 5 repeats of the circuit.  As I was running up one of the hill repeats I mentioned to Anna that she appeared to have a cut on her leg, and she was clearly already aware of it as she pushed on.

Hill repeats and press-ups

Tony followed that up with some fun and games, running us over the ridge at the top of the bowl to the nearest football pitch, then getting us into teams of 4 for plank hops up the length of the pitch, before we were up again and going over to the far football pitches to use the 8 goalposts for some spidermonkey training.  The idea was to split into pairs to see how many of the 8 crossbars we could climb across.  I have mentioned in a previous OCR Training blog the bodyweight problem I am currently dealing with, so I did not have high hopes of completing this, or indeed any part of it.  I decided I would run between all 8 goalposts and see what I could manage with each one.  The crossbar on a set of goalposts is really high.  All the way up there.  I jumped up and got both hands over the top of the first crossbar, and hung there until gravity had its way.  I was not so successful with the next six crossbars, only being capable of tapping the top of the crossbars with my fingers, and then I came to the eighth crossbar, which was perfect for me.  I watched Ray going across from left to right while Kirsten videoed him, and he got so close to the other side.  Now it was my turn.  I was able to reach the crossbar, then gradually moved from left to right, one hand after the other, little by little, until I reached the other side, and all done with only my tiptoes on the ground.  We gathered as a group over by the far goalpost and we were done, with just the walk back to the car park, and a quick demonstration from me of how to smash these crossbars for Coach Tony as we passed my perfect crossbar setup. 

The picnic

We were back at the cars and it was time to put on some extra layers, get a hot drink, and most importantly enjoy the vast picnic of all the food various people had brought along.  Matt had brought toffees, instead of bringing his children’s Christmas chocolate, Lee had brought Party Rings, Kirsten had brought some strange cakes with an even stranger name, and Peter had brought some eggs, prompting Kirsten to ask, “Are the eggs boiled ?”.  Maybe we should try egg roulette one week.  There were also bacon sandwiches, protein balls, cookies and brownies. 

A great turnout for an excellent session

Away from the magnificent picnic, it had also been a very good session for me, picking up the Strava segment PR, and I had covered 9.3 kilometres (which came as a surprise because I was using a borrowed Garmin and had not appreciated it was dealing in miles rather than kilometres, so I thought I had only covered 5 very tough kilometres), while Andrew had covered 12.7 kilometres, and everyone else had covered a distance in between.  Many thanks to Kirsten for taking the photographs I have used in this blog.

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Whinlatter Forest Park : Seat How Summit Trail

We had enjoyed our New Year’s Day walk in Whinlatter Forest park, which you can read about here, so it was no surprise that we returned for another walk a few days later.

This time we had selected the Seat How Summit Trail.  The description told us that this circular walk takes in spectacular views of both Derwentwater and Bassenthwaite Lake as well as the Skiddaw and Helvellyn mountain ranges.  Climbing to 500m through forest and heather moorland, this trail is one of the treasures of Whinlatter Forest.  It is described as a demanding trail, and would definitely be a step up from our previous walk, and, from Debbie’s point of view, would take her higher than Cat Bells, her previous highest elevation in the Lake District.

Into the woods…

We began from the same point at the Whinlatter Visitor Centre, and this time were following the green trail, which was very clearly waymarked with coloured junction markers.  We immediately headed into the woods, along a well-surfaced trail which passed by a play area with some wooden sculptures, heading gently uphill, before very soon turning off the path to begin a steep ascent winding through the tall trees which provided a complete cover. 

Out into the sun

We soon emerged at the Horsebox Crossroads, on to a track which maintained the ascent while proceeding outside of the forest itself, bending this way and that, crossing some mountain bike routes, before reaching an open space of rough ground, heather moorland, then going into the tree cover again. 

Over the moorland and back into the trees

We were still climbing steadily and were brought out into the open once more, just below a ridge which sparked my interest, so I took a quick detour to the top, finding myself on Ullister Hill. 

Good views from Ullister Hill, but not the best views of this walk

At 525 metres this was actually higher than our target summit, so I took some photographs before coming back down and heading into the trees on a track which wound around and went up and down before coming out into a clearing and rising up to the target summit of Seat How, with its remarkably surprising view. 

Seat How summit

At 496 metres, Seat How really punches way above its weight with its view, and on a clear day like today it was stunning just how far we could see.  Skiddaw, Keswick and Derwentwater were very obvious to me, and not for the first time over this holiday I felt myself being drawn to Skiddaw. 

Looking down on Keswick

We could see the view, but while I could hear some jets, I was never able to spot them.  We came back off the summit and turned right, following the track down an easy descent with a few steeper parts in the journey, from time to time catching further glimpses of the view as we emerged from the forest on to more open tracks. 

Skiddaw

It was not very long before we joined up with the returns of the other trails to take us back to the Visitor Centre. 

Out of the woods…

It had taken us under 2 hours to walk the 5.75 kilometres.

You can see more of my photographs from the walk here.

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Whinlatter Forest Park : Two Gills Trail

We could see from the window of the Mouse House that it had snowed on the higher peaks overnight, and as the weather forecast suggested that conditions would deteriorate through New Year’s Day, we decided to go for a local walk through the Whinlatter Forest Park, which was just a short drive through Braithwaite.

Debbie had looked at the Forestry Commission website and selected the Two Gills Trail.  The description told us that the spectacular views along this trail make it very popular and it largely follows the forest road network so it is not difficult to negotiate.  It crosses both Black Gill and Comb Gill as they flow down the mountain slopes to Bassenthwaite Lake below. It sounded ideal.

Whinlatter Forest Park

We were able to park at the Whinlatter Visitor Centre, at a cost of £2 for the first hour, and 45p for every 20 minutes thereafter, and from there the trail was very clearly waymarked with coloured junction markers.  We were following the red trail.  We immediately headed into the woods, along a well-surfaced trail which passed by a play area with some wooden sculptures, heading gently uphill.  It was a cold morning, but it was very pleasant walking through the wood, and it certainly made a very welcome change to walking through the strong winds I had dealt with the day before.

A magnificent view through the trees

As we crossed Black Gill we got a wonderful view of some snow-capped peaks, with the cloud line just above them, and as we continued past a sleeping Gruffalo we soon came to a tree that appeared to be defying nature, its roots going down into rock.

A most remarkable sight

It was not long before we came to the top of our walk, at the point where the Comb Gill crossed it, and we headed down a steep track, with beautiful views all the way down, both of the surrounding countryside and of Comb Gill itself.

Snow to the left of us…

We turned right at the bottom, and the track we were now on gave us some either better views of the snowy summits either side of where we were, and also of the Cottage In The Wood where we had enjoyed a delicious meal earlier in the week.

…snow to the right.

In under an hour we were back where we had started, having walked a pretty easy 2.8 kilometres.

You can see more photographs from the walk here.

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Newlands Valley

I had walked much of this route before when we were last staying at The Mouse House At Rowling End.  You can read about my walk to Little Town here, and my walk from there into the Newlands Valley (and beyond) here.  I should warn you that the second link takes you to a tale of extreme stupidity and great peril.  This blog will be much lighter reading.

Newlands Valley

I would be doing this walk with Debbie, and we started from The Mouse House and walked down into the field, trying to avoid the waterlogged parts as much as possible until we reached the bridge which would take us over Newlands Beck, and from there we would follow the road to Little Town, and the starting point of this route.  However, as we were walking down the field we met a man out walking his dogs who very kindly informed us that the bridge had been swept away in Christmas 2015 and was yet to be rebuilt, so we would have to retrace our steps and follow the road round to Little Town. 

A little short cut

We did not have to follow the road the long way all the way round as we were able to cut across at a new house, using a wooden footbridge to cross the fast flowing stream, which was so full it was impossible to cross it on the road, and from there we continued in the direction of Newlands Chapel, not taking the fork to go to the church, but instead carrying straight down to the parking area beside Chapel Bridge.  There is a £3 charge for parking there, which appears to be voluntary as you pay into a box but there do not appear to be any tickets, and I do not know who the proceeds go to.  This is the real starting point for this walk.

On the 9th day of Christmas, my true love gave to me…

We walked along the lane which leads to Little Town, passing the remarkable scene of nine dead moles attached to the fence on our right, left there by the mole catcher as evidence for the farmer, and came to a step-stile on the right which took us on to steps to a higher, more substantial track which headed right, down into the valley. 

Down into the Valley

We followed the track down, passing a handful of people as we walked below Looking Crag, then Knott End, then Little Mine Crag, before finally we were under Lowthwaite Crag.  Here the intake wall of Low Snab Farm changes direction, and we followed it to the right, crossed some boggy ground to a wooden footbridge which took us over Newlands Beck, then turned right again on to a broad track, which became a permissive path through the farm. 

The turnaround point

We followed the track to Newlands Chapel.  The tiny chapel was noted by Wordsworth in May 1826, who was struck by the appearance of the church gleaming through a veil of half-opened leaves. 

Newlands Chapel

We saw it through a tree shed of all its leaves, and spent a while inside, enjoying some peaceful reflection.

Peaceful reflection

At the junction near the church we turned left, and followed the road back to a footpath above our cottage, which we used for the first time to bring us down to the driveway.  Thw weather had held fine, despite the clouds and the growing wind, and it had been a very enjoyable walk out.

Rowling End and Causey Pike on the way back

You can see more photographs from the walk here.

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Obstacle Course Race Training : Park Wood

If you have been following my obstacle course race training blogs then you will know the sessions are organised and run by Tony Leary.  Well, this one was going to be different, as we headed to Nick Day’s backyard, with the promise from Nick of “something a bit different!  Trail shoes on!  No water but definitely an explore into tyre track territory and while I introduce you to my favourite hill repeat place, Tony will no doubt have a few exciting crawls, carries and grip plans up his sleeve for the bits in between our trail session!”.

As usual we met at the museum car park at 0730, the now very familiar faces of Tony and Nick, Rebecca Cohen, Robert Boarder and Ray Fletcher, and another couple of new faces for me, Gareth Beavis and Peter Williams.  It was a cold morning, so cold, in fact, that I had put on my fleece hat, so we were all keen to get going.  We ran straight up the park fields from the car park, heading for the exit at the top where we crossed King Harry Lane and then took a route through the trees and bushes running between Mayne Avenue and Bedmond Lane.  I had run up from the car park with Rebecca, but somehow had found myself in front of Tony and Ray by the time we had crossed the road and were running through the trees, going at a pace I knew I could not sustain indefinitely, while being well aware that if I was to suddenly slow down there was a good chance I could cause a collision with either or both of them, so I kept pushing along until we got to the end of the wooded area, thankfully going downhill for the last part, and turned left to follow the road round, now wishing that Tony and Ray would just go past me.  I certainly got the feeling that Tony had no intention of doing that when he remarked on the pace I was managing to keep on this section of our run.  We kept on, following a track behind the houses, until we got to the entrance to Meauty’s Field, where we stopped.  I was glad for the chance to get my breath back !

It was time for some hill repeats.  We would be running up the slope directly ahead of us until we reached a point after it had levelled out, then coming back down to do ten dips on the structure at the opening to the field.  We would be doing ten hill repeats.  The slope did not look that daunting but it very soon revealed itself to be somewhat deceptive as the run to the top kept going on and on before evening out.  The surface was also a little slippery.  We were running on mud and although initially it was firm enough, as I have said, it was a cold morning and the frost was certainly having an effect on grip to start with, and then as we ran on it more and more it began to thaw and get wetter and muddier underfoot.  I was also trying to keep myself out of the way of the faster runners, which meant going off the flat surface to the more uneven borders.  All in all, it was a very challenging run for me, and having the rather lovely sunrise pointed out to me did little to take my mind off how hard going it was.  It also appeared to be a challenging run for the others, as they pushed through the required number, and it was not made any easier be having the dips at the end of each return from the hill repeat.  The metal structure was a tall one, so I had enough problems just getting to the top of the dips position, let alone then doing ten dips.  I did the ten dips each time, and got in six repetitions of the hill repeats before it was time to move on.

We ran to the top of the field, turned left around its edge, then went over a bridge to cross the A414 and take us into Park Wood.  We ran off to the right from the corner we had entered, running along tracks which were more muddy and a lot wetter than the field we had just been using for our hill repeats, and as we turned to the left the track was even more covered in puddles, to the extent that there was no choice but to run through them.  Not that we would have avoided them anyway !  We reached a clearing in the woods where they had been felling trees, dragged out a number of logs from the piles, put them in a row and then did circuits of frog jumps over them.  That hurt.  It hurt even more when we were then sent off to run a lap of the wood to come back to the logs for more frog jumps and a session of log flips, pushing them over from end to end.  And then we were done with the logs, so we cleared them all away and ran off again, leaving practically no trace that we had ever been there.

If I thought we were on our way home I was very wrong.  We continued on the lap we had run to get here and stopped at a thicket of reforestation.  The new trees were clearly growing very well and were already very strong, a fact which was proved as the spidermonkeys began to climb all over them, working their way from the track into the thicket.  They bent, and at times bent to a tremendous degree, but did not break, and we watched in awe as Ray weaved his way through them because they hardly moved at all as he worked his way from one to the next, and he proved himself to be the King of the spinderninjamonkeys on this morning.  We were not finished with the thicket yet as Tony split us into two teams and we ran a relay through the trees, running from the track to the other side of the thicket and back again.  The run out was fine, just a matter of swerving through the trees until you got to the other side, but the moment you turned around to run back it had changed.  Where was everyone ?  I could not see the group for the trees…and went some way off course before catching sight of them and correcting my route.  We were in two teams of four and ran through three times each, although I lost count of where we had got to (actually, I am not sure I ever heard the rules…), so did not really understand the excitement as I turned for my final run back, but I pushed on as a result and emerged from the thicket on to the track just about level with Robert.  I am calling it a draw.

We ran back into the main wood, to a clearing where there had been more felling of trees, to run laps of the clearing.  That sounds a lot easier than it was in practice – not only was there debris from the tree felling covering the surface, but that debris was itself still covered in the morning’s frost.  Every step of every lap was different, even if you followed the same route, and the natural obstacles meant a lot of high knee raising was needed to make any sort of forward movement.  We were set the target of three laps and I managed two in the time available.  Overall, despite the hardship associated with the actual running, this section was a really enjoyable experience, with the clearing looking stunning under the frost, and the wonderful woody smells coming from the cuttings as we ran over them – this is what training outdoors can bring to you.

We were finished, but, of course, still had the run to get back to the car park starting point.  We followed the same route we had taken to get here, going out of the wood and across the bridge to get to the field, down through there to the grass at the back of the houses, then around to the trees and bushes.  I was struggling and knew that we would be going uphill from here.  Tony was encouraging myself and Rebecca as we followed behind the others.  The gap was wide enough that we lost visual contact with them, and this led to us heading more off to the left than was ideal for getting back to the road, so we ended up threading our way through the bushes, following any route which took us back towards the houses, and then we were back with the group, ready to cross the road and head back down the park to the museum car park, which was a nice fun run down to the bottom.

Staring into the sun training to finish off the session

We were joined by Coach Tony Campbell, who had seen us setting off before going to do his own thing, and we enjoyed bacon rolls and hot drinks.  I had run 10.7 kilometres and managed PRs on the Step Section Meauty’s Field Climb (well, of course, as this was my first time running it, and we ran it multiple times) and Bluehouse Field Uphill segments on Strava.  Nick had run 13.7 kilometres, and everyone else had done a distance in between.  I had driven over this morning because I had stayed the night in Amersham, so my car was parked on King Harry Lane.  I had a feeling that was going to be a mistake, and so it proved.  A few weeks back Nick was heading up to the Cathedral after the session, which is they way I usually go to get home, and we had ‘jogged’ up to the Cathedral together.  I put that down as a tempo run.  Now he suggested we run back up the hill together…and just when I felt like walking would be a great idea, he encouraged me to push on.  It was a fitting end to an excellent session, a session which had given me a number of ideas and locations for future runs.

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