The final event of 2016 and a brand new one, the Wendover Woods 50 is going to be a great spectacle. The course consists of five 10 mile loops, each with just under 2000ft of climbing for a grand total of 10000ft of climbing fun.
For a deeper look in to the course, you can check out our breakdown here in our notes for runners.
It's certainly the case that patience will pay huge dividends in the later laps. Expect some to go off hard and pay the price with an early bath or a painful grind to the finish.
With 47 people looking to complete the inaugural 50 Mile Grand Slam of 4 Events in one year (the latest table of results is here), there is set to be some jubilation and most likely some heartbreak too at this one. Janette Cross leads the ladies standings and Warwick Gooch the mens. Hold on to your seats!!!
It's great to see a deeper level of competition at the front end in both the men's and women's fields. Here's a quick run down of some of the likely contenders.
Jon Ellis: After his run at this years Chiltern Wonderland 50, there is one clear favourite coming in. It's really hard to compare performances race on race but ceratainly with regards to the Male Performance of the year, Jon's would be a clear favourite amongst the 50s and a top 3 overall (Mark Denby's A100 and Craig Holgates TP100 down as the other two). He led from the gun and ran extremely well over the closing miles, despite holding a lead of over an hour on the rest of the field once Neil Kirby had stopped at the second to last check point. He really showed his class that day and it will be great to see him match that performance here.
Neil Kirby: Winner of this years SDW50, NDW50, SDW100 and NDW100 - Neil was flying until the CW50. He changed tactic there, coming in off of no taper and wasn't able to sustain Jon's pace once they'd pushed through Bix at mile 17. In the end he stopped short at that one, but he will want retribution for that here and it will be great to see those two go head to head again. Living in Eastbourne, Neil gets some good climbing in his legs on the SDW so he will likely fancy the set up of this course.
John Stocker: Our new Grand Slam 100 Mile Record Holder, with podiums at our last three races including the Chiltern Wonderland 50 he will both be looking to complete the 50 Mile Slam and do so in style. He ran the NDW50 with his wife Leanne so looks unlikely to challenge for the overall 50 Mile Slam title however.
Sergiy Ionov: Flew on to the radar with a 27:27 for 13th at this years Spartathlon. That is a really stellar effort, but of course on the road. That being said he has also finished top 50 at the MDS, a 27 hour Lakeland 100 and taken a podium place at the Wall this year, suggesting he is good on a variety of terrain.
Mark Innocenti: Mark had a good NDW50 this year, finishing 7th overall, but gets a mention here after a strong Stort 30 mile race last month where he clocked 3:16. This is a hugely different proposition but clearly the top end pace is there for him and he will be looking to step it up from his super debut 50 on the NDW.
The 50 mile Grand Slam record (this is the inaugural year) looks to be heading in one of three directions - Warwick Gooch (22:20), Dean Oldfield (22:36) or Nick Greene (23:39) - all three could be competitive in this race too, however this course could easily set a runner back multiple hours should they have a bad day, and there are a host of runners on 25:** hours behind them that could come through for at least a podium position.
Sam Amend: Sam has unmatched raw speed (2:42 marathon) and comes in to this one with a first and extremely solid full year in ultrarunning behind her. Having dabbled in the past, she kicked off her 2016 campaign with a new ladies course record at Country to Capital, fending off Susie Chesher and Jess Gray whom have both gone on to super performances later in the year. Sam then moved on to the TP100, finishing 2nd overall to Craig Holgate and shattering the best all-time female 100 mile time we'd had at one of our events (this has since been bettered by Susie Chesher at the A100). She then moved on to 100km and won the Energia race in 8:09, a superb first 100km effort but one she is undoubtedly capable of bettering. Sam's recent run at the World 50km Champs saw her earn her GB vest.
Jess Gray: Jess had a great start and end to the year with a third at Country to Capital, a win at the SDW50 then in October a 2nd at the A100 in a superb time of 16:42. In between she stopped short at the NDW50 and SDW100 so she will undoubtedly want to come through and finish the year on a high with a good result here on a course that's very close to home.
Sarah Sawyer: Sarah has had a great year with lots of varied racing across different distances and terrains. She's able to turn her hand to each discipline successfully and most recently ran an 18:39 for 3rd at the Berlin 100 and a 2nd at Racing The Planet's Atacama Crossing in October.
Sophie Carter: Much like Sam, for raw speed Sophie is in a class above, in fact probably a class above almost all of the men too, with a 2:48 marathon PR. Recently she came home 1st/ 7th overall at the Stort 30 and although on a flat course, showed good sign that a conversion to trail and ultra running may go off with a bang.
With Live Timings after each 10 mile loop, tune in to the home page from 0800 Saturday 26th November for tracking and updates.
This is a brand new race on a new course. The format is 5 x 10 mile loops, returning each time to the field in which you will register on race morning. There is one other aid station at 5.5 miles in to each 10 mile loop. So effectively 9 aid stations and then the finish.
The point of this post is to give you an insight in to the course, the possible conditions and how to best prepare during these final few weeks to race day.
Many of you have recce'd the course so are by now familiar with the terrain and are well placed to think about the format and your race plan. Some of you cannot get to the course before race day and/or are new to this area and this format so this post is designed to give you some key pointers to think about in order to have your best day out on course.
The Gruffalo Resides in the Woods at Mile 1.
Laps are not to everyones liking, but if you are running the race then you have signed up for a race including 5 x 10 mile loops so we are taking it for a given that you either like a looped format, or giving it a go for the first time to see!
The benefits of laps are: Familiarity with the course during the later loops. Sharing the trail later in the race with runners at differing ends of the speed spectrum. A natural break down of the race in to smaller chunks than 50 miles point to point offers. Regular access to both our aid stations and your own provisions (you may access your drop bag each 10 miles).
Some potential challenges of laps are: Repetition of the course. Sharing the trail with faster runners who come past looking as though they are out for a 5km. A natural break down of the course in to the perfect point to quit every 10 miles. Regular access to aid stations and your own provisions where you may be inclined to waste time.
Think about the positives, not the challenges. And if you complain about having to run the same loop 5 times, it will fall on deaf ears of the Race Director who twice this year has 'had' to run 24 hour races on 1km road loops. We choose to do these things for fun!!
The course is tough. No doubt. It contains specific challenges - but these things are relative. Despite some runners returning from recces with reports of experiencing 'unrunnable bushwhacking', 100% of this course is on legitimate trail, some of it is just a bit more challenging that you get on a National Trail.
The course is characterised by a variety of different trail formats.
About a third of the course is wide open groomed trail or dirt road. Descents tend to allow for some very quick running. Ascents on these can be steep but some are runnable.
A Smooth Runnable Trail Descent in Wendover Woods
About a third of the course is on narrower trail/ single or double track which if dry makes for good running downhill, and will yield quickly to a good efficient hiking technique uphill. If muddy and wet some of these sections will become tougher going particularly later in the race with the passing of many feet before.
An Uphill Section of Trail Towards the End of the WW50 Loop
The final third of the course is a mixture of challenges which are the signature of this course. We wanted to include features that you can reflect on and try to explain to your mates post race about just how epic they are. There are five climbs on the course that in anyones book are very steep and probably unrunnable for all but a few at the sharp end of the race. The bonus is that these steep climbs are short. In reality the longest they will last is just a few minutes each. BE PATIENT, go easy, hike away. The top will come. Some have some small sections of stairs, you may even need to use a few trees as resting posts along the way. That's ok! From the top you get a nice runnable descent on the other side - of every single one. There are two descents which are narrow and rutted and require a steady footing, one down in to a field we have dubbed Power Line and one down a section of what is actually the Ridgeway National Trail which resembles somewhat a ditch and is challenging because it is filled with loose branches and stones. These sections last no more than a couple of minutes.
The Snake - A Steep but Wide Climb in the Second Half of the Loop
A Steep Section of Single Track At The End of the Loop
Gnarking Around - One of the Steepest Sections on the Course.
COME PREPARED WITH....
You need not fear the race or the route. Rather come armed with:
- Patience. A sensible pacing plan early on will reap huge benefits later as you find yourself trotting past runners who went out too hard, on very straight forward runnable sections. We expect a large number of runners to stop after 3, 2 or even just 1 loop. The excuses will as usual run the full range. Most of those who stop will simply be beaten psychologically. Probably having gone too quickly. Don't come to us and complain that the course was too tough to finish. You have 16 hours to get this done should you require them. That is an average pace of 3.13mph. MUCH OF THE COURSE IS GOOD RUNNING which means that even if you take a large amount of time to make your way up the few very steep (and short) climbs - as long as you keep moving, focus on an even effort and don't waste time in check points, there is an extremely good chance you will finish.
- A good hiking technique. Practice during training. 9500ft of climb is not excessive in the world of MUT Running. Relatively, UTMB has the equivalent of 16500ft of climbing per 50 miles for example. However it is substantial and requires runners to be efficient in switching between running and hiking. If you want to bring poles, bring poles.
- Condition your quads. Descents, even shallow ones offering relatively good running, turn to painful plods later on if you race the early downhill miles and damage your quads.
- Time Targets. We've set a 16 hour cut off at this race, rather than the usual 13 hours we allow at our other 50 mile events. The reason for this is that the course is tougher than the other three mainly in that it contains more climb and will therefore be slower going. We have a large number of 50 mile Slammers starting this final event and we want to give each of you but especially those runners every opportunity to finish this final race. Not to be beaten by a tight time target. The fact that we have added three hours to the overall cut off should tell you something about how difficult we rate the course vs the other three 50 mile events we stage. Plan for that. If you are coming in to this with a plan to run your 'flat 50 mile time plus 1 hour' we strongly suggest you offer yourself a little more slack in your pacing plan.
- Footwear: The Age Old Question, what shoes should I wear? A decent trail shoe with good grip is advised. If it's very muddy, in some places it won't matter what you've got on because you will be slipping around whatever the case. BUT if you wear something with good grip you stand a much better chance of making good time and preventing slipping and sliding around on the vast swathes of the course which will be good going no matter what the weather.
Relax, Enjoy, You Got This.
Although probably not that widely know even within this niche sport of ours, there are such things as international competitions in ultrarunning. British Athletics support teams working towards four ultra disciplines: 50km, 100km, Trail and 24 Hour. The 24 Hour is unique insomuch that it's a timed event rather than a fixed distance. The goal is simply to run as far as you can within a 24 hour period. Each country is allowed to send up to six male and six female athletes to compete as a team. The top three scoring runners from that country have their scores combined to create a total, which enables nations to be ranked at the finish. There are individual medals for the top 3 athletes overall alongside the team competition. 24 Hour running is probably never going to become an Olympic event although the total carnage in the final hours would make for some comic and compelling viewing, but it's still a chance for those looking at endurance end of the spectrum to pull on a national vest and give it their all, in our case for Queen and Country!
Back in 2014 and after 8 years of running ultras I started to improve over the longer (100 mile plus) distances, to the extent where the standard required to make the 24hr team began to come within reach. That didn't stop me making a few failed attempts, but finally in March of this year, I cleared the 240km required distance and booked the sixth and final berth on the 2016 GB Mens Team.
This years team in full. Photo c/o John Pares
After last years World Champs in Turin, where GB brought home Team Gold and Third Place Individual led by Robbie Britton, it was the turn this year of the European Champs to be held in Albi, France.
The course itself wound up to be a 1.1km loop around and outside of the Stadium in the City. To those unfamiliar with the discipline this might sound either crazy short or crazy long, but it's probably about average for a 24hr. The benefits of a short course are multiple. We are each permitted one crew person who can hand us food, water, clothing etc throughout the entire race - so on a 1.1km loop you are getting to see that person a lot and therefore have to carry absolutely nothing with you. On the other hand, the main factor is the monotony of moving around a small circuit for a long time, combined slightly with the effect of having 200 athletes on a small circuit which makes for clusters of people forcing you off of the racing line. 24 hour racing is a battle of pscyhology and physiology in equal measure.
And just to answer the other most common question, no there's no sleeping during the race. The clock doesn't stop!
My own preparation for this event was a veritable roller coaster. In early July we welcomed Georgia in to the world which co-incided nicely with the peak training block of 12 weeks which I'd usually put in for a goal event. The day job was also busy with three key races to organise within that 12 weeks, including our final 100 mile race of the year just the weekend before. I had a plan and being flexible with it was more important than ever. Some days I would have to scrap the session due to lack of sleep or poor recovery. Other days I had a low end session planned I turned in to a key one because I felt good and had a little more time. It wasn't just about me, it was about Lisa making sacrifices too to forge time in the day for me to be able to get out and/ or get the required amount of sleep. Without her and two sets of grandparents it would have been impossible. But overall I got it done. I averaged between 90 and 110 miles per week through the core 10 weeks and capped it off with a solid 38 mile flat trail event in 4:15, 19 days pre race. I then tapered down to race weekend....
Our team consisted of 6 Men, 4 Ladies, 5 Management and 10 Crew Persons. For my crew I had Drew Sheffield, probably as experienced as anybody else at both crewing ultras in general and certainly in terms of keeping me on plan.
Team meetings, dinners, a pre-race walk of the track all helped to focus us in to race mode and we kicked off 1000 on the Saturday with 24 hours stretching ahead of us.
There's an inevitability in 24 houring that at some point something will go wrong and it's really just about how you prepare from minute one to stave off that problem and then handle it when it does emerge. For perspective, 240km/ 150 miles is the GB qualifying Mens Standard. On paper, 10km an hour probably seems quite slow for international competition, and it is, initially. And therein is the challenge. You have to start significantly slow enough that you are running the same pace at the end as you are at the start. Running 10km an hour at the end takes on a whole different level of difficult. The rankings mean absolutely nothing at hour 6, hour 12, or hour 18. It's about setting yourself up for a good final 6 hours and making that count. If you are walking from half way you will be nowhere come the end.
Typically, a few guys went off of the front of this race at suicide pace. Back in March I had raced Aleksander Sorokin, a Lithuanian runner, who had at 13 hours elapsed put 20km in to me. We then teamed up for 8 hours or so both working to different goals where he would finish on 260km and I on 242km for 1st and 2nd at that event - his was a 2016 World Leading Distance coming in to Albi. He went off just as fast here and had lapped the entire field in the first hour.
For my part I started slower than Athens, averaging about 11.3kmph and hoping to still be averaging 11.3kmph in the final few hours. That meant I was down in 29th Place after 1 Hour. My feed plan, which alongside pacing is the most crucial factor, was for 300kcals per hour - and in the end I was able to hold on to this for 22 hours:
20 mins: Gu Gel + Water
40 mins: Biscuit/ Waffle + Water
60 mins: 2 x Choc Squares + 1 x Cheese + Water
Sporadically: Tomato (stomach settler), S! Caps Salt Replacement, Pringles, Coke.
For 24 hours, Drew didn't miss a single lap or hand off of food/ water. Often times crewing like that is harder than running the race. I know which I'd rather be doing.
Of our team, it was clear early on that Robbie was looking to repeat his podium placing from last year, forging out ahead. Dan Lawson and Marco Consani are two of the most talented runners we've had in the past decade in the UK and sat somewhere between Robbie and I, playing the patient game. Pat Robbins and Steve Holyoak our other two super experienced rock solid runners were on the same lap as I for much of the early hours.
The ladies all looked strong and relaxed. Debs Martin-Consani, Sharon Law and Izzy Wykes all experienced previous medal winners together with Ali Young new on the team. Steady away and all of our ten athletes looked great.
Mens Team L to R: Dan Lawson, Marco Consani, Pat Robbins, Steve Holyoak, James Elson, Robbie Britton. Photo c/o John Pares
Much of the first 14 hours or so is a blur. I was just focused on even pacing and doing the job. My own splits were right on plan with 7 hour 50 mile and 8:50 100km. However around that point Robbie was the first to suffer a major issue and was eventually forced to stop. It was a massive blow. I felt my head physically drop as I considered the impact on the team, that one of our best and a good friend had pulled up injured. The reality set in then, that I was in third place for the team and needed to focus more than ever to stay consistent as mine could be a score that ended up counting to our total. Steve was suffering with nausea behind and Pat had warned me he wasn't having his best day so the pressure mounted.
Passing the 100 mile mark in 14:42 was another milestone. I felt good and the key now was just to focus on banking 10km an hour or just a little more to pull myself up to the 250km mark, my goal coming in. I'd moved up every hour in to a peak of 6th place at hour 14.
However, fairly soon after hour 15 my quads started to really pack up. Usually a strong feature they were the one achilles heel I seemed to have as each lap became more and more of a grind. There were some very low moments indeed during the early hours of the morning, between 17 and 22 hours where I had to keep pushing to count for the team - Pat and Steve by this point having dropped back too far to be able to surpass my distance and count instead. Physical and Mental pain featured heavily. My old man had made it down to the track at 0400 for the last six hours or so and it was a shame not to be able to run better and pretend that 24 hour running is at least partially enjoyable.
The total joy of hour 20 in a 24. Video c/o Edwina Sutton.
Lap times began to tumble. We were at one point just ahead of the French team but with four of their runners eventually going on to 250km+ they turned out to be the strongest on the day. Fending off Denmark and Germany from behind was not a foregone conclusion. But thankfully one of our boys was able to go on to a performance we won't forget in a hurry. Dan Lawson, patiently pacing evenly from the start stormed through the entire field to take the lead from Aleksander who had by this point blown completely to pieces. With 3 hours to go Dan moved in to first and held on for 261.8km to win the race. Absolutely sensational to watch. Marco had a bad patch but came back out to finish in trademark fashion with 8th with 250km. In the end I ground on to 231km and 22nd place but it was enough at least to secure us the team silver, with Pat and Steve both securing brave finishes in fourth and fifth for the team.
The final few yards. Photo c/o John Pares
Of our ladies, unfortunately our own Debbie Martin-Consani suffered major stomach issues and spent some time off track, alongside Izzy Wykes and Sharon Law. Debs and Izzy were able to make it back on track despite all issues and continue to bank distance all the way to the line. Ali Young went on to finish with 215km to lead the ladies home and to 10th overall in the teams event. It goes to show how hard 24 houring is when with a team of our calibre we had only two runners eventually make the Qualifying Standard we'd all achieved coming in to it.
Easily the most fulfilling experience of my running career to date. Being part of a team is something I've never experienced in what is a traditionally solitary sport. What's most important is the morale in Team GB where we have a really quite exceptional bunch of people. Between Runners, Crew and Management, everyone pulled together and supported one another to the best we could achieve on the day. In what is an incredibly hard format in an already incredibly difficult sport, that support is the difference between winning and losing, but also enjoying it and it being a really hard days work.
Thanks to all for the support. Until the next time!
The Autumn 100 with it's series of four out and back legs is a favourite for both runners and volunteers as everybody gets to interact out on course numerous times. It makes for a fascinating race at the sharp end too, because out front each runner gets a chance to see exactly how far ahead or behind of each other they are, at the turn around of each loop.
Traditionally we see some excessively fast splits coming in off of Loop 1, and then a gradual disintegration of the race after that. The course is very runnable throughout and favours those who keep some running in their legs for the second half of the race. This year we have what are set up to be, on paper, close races for both the men and womens fields.
John Stocker: John leads our Grand Slam standings for this year by some way and if he can run better than a 16:22, will break the overall record for the combined time across the four events. He has also run the 50 Mile Slam and has been steadily improving throughout both. 6th at the TP100, 6th at the SDW100 and 3rd at the NDW100 in August and again at the CW50 last month, could he be set for yet another Top 10/ Podium here, or perhaps go all the way this time....
David Pryce: David has recorded some fine performances over recent years, particularly at the longer stuff and if he can re-create his 2014 Thames Path 100 form could well go all the way here. That year he ran a 16:56 for 2nd behind Ed Catmur but closed out the race brilliantly running very strong over the final quarter - a facet that generally serves runners in good stead on the A100 course. This year he comes in off of the back of a second win at the Chiltern 214km, once again the only finisher of that longer event. He has run two 18 hour 100s already this year with us at both the TP and SDW.
Mark Denby: Mark is an experienced long distance racer with wins at events like T184 and the EveshamUltra in recent years. He comes in to the Autumn 100 following a drop here after just one leg in 2015, a race cut short due to injury. Earlier this summer he led the Lakeland 100 for 40 miles after a blistering start, and although fading through the second half managed to hang on to a top ten spot. Look out for him to be out front from the gun - his modus operandi tends to be go hard and try to hang on!
Andy Jordan: Andy has had a very good 2016 with a win at the GUCR in May and a 2nd place at the Ridgeway Challenge at the end of August. He then raced Tooting Bec 24hr in September and had another good run there with 220km. Andy likes a fast start and the question may be whether he is fresh enough from a busy race schedule to hold it throughout but he will very likely be in the mix from early on.
Other possible podium contenders include Alex Whearity: has had a couple of good results recently including a win at the T100 in a time of 20:38 and a solid 7:32 for 5th at the Chiltern Wonderland 50 this past month. Jez Isaac: Previous two time top 3 finisher at the NDW100 and an 18:47 for 15th in 2015. Dudley Desborough: Winner Grim Reaper 40 this year as well as 7:33 for 6th at this years CW50.
Cat Simpson: Cat gets a serious nod after a superb second at this years SDW100. She ran a very well paced and consistent race there, eventually crossing the line in 19:08. Almost all of her other ultras over the past few years have been top 10 finishes, with a number of those wins. She will certainly be a contender here.
Jess Gray: Jess has had some excellent results in recent years with but sprinkled amongst those a few drops due to injury. She burst on to the centurion race scene with a second place overall at the 2015 NDW50 and started 2016 with a bang by winning the SDW50. She followed with DNFs at the NDW50 and the SDW100 and wisely withdrew from the Chiltern Wonderland to prepare more fully for the Autumn 100. She is still hunting that first 100 mile finish and she will surely be hungry for a good result at the start of this one. It will be exciting to see what she can do on this course.
Susie Chesher: Susie has a good few years of ultras now and some fine results to show for 2016's campaign with two wins including the Thames Trot in Feb and the Saffron Trail in July, and a fine second to Sam Amend at the Country to Capital back in January - crucially perhaps one place ahead of Jess above. This looks to be her first 100 and it will be fascinating to see what she can deliver here.
Wendy Shaw: Wendy's long and fine Centurion career continues. If she can finish here she will record her third Centurion Grand Slam and her 16th 100 mile finish. Her best of all time was her 18:54 here last year for 4th, and this time follows a 3rd at the NDW100 in August.
The inaugural Chiltern Wonderland 50 is our first new event since the launch of the SDW50 in 2013. A field of 200 runners will line up at this third 50 of the year. Held over some truly stunning ground, this challenging course is set up to offer a fascinating race.
The event also marks a departure from our other courses. All of our other events, with the exception of this and our other new 50 this November to be held in Wendover Woods, are held on National Trails. This race takes runners on the best of the Chilterns. It was great for us as organisers to have a wider brief in terms of course design, adding sections we were most fond of and removing sections we didn't want, keeping the aesthetics of a single 50 mile loop in mind the whole time.
What we've come up with, we hope, will wow runners. Most of the course feels really remote without ever being too far from a great number of big metropolitan areas. It truly is an exceptional corner of the English Countryside.
The field for this one is competitive, especially for a first time event. Without further ado here is a run down of some of the leading guys and girls.
Neil Kirby: In 2016 Neil has won both the previous 50s, as well as the SDW100 and NDW100 - making it 4 out of 4 in events entered (he didn't race the TP100). If he's recovered well from the NDW 6 weeks ago, clearly he is the man to beat here.
Ian Hammett: Ian ran a close second to Neil at this years SDW100. With a sub 2:40 marathon behind him he has a good deal of raw speed and he is now turning that to ultra distances, enjoying success also this summer at the SVP100km where he walked away with the win.
Jon Ellis: Jon's ability over shorter ultras is well founded. He has a marathon PR similar to Ian's, but over 50 miles probably edges it on experience. Last year he was 3rd in a sub 7 hour time at the SDW50. In 2016 he's finished 2nd at Country To Capital (43 Miles) and 3rd at Race to the Stones and the Northants Ultra (35). He will surely be looking for the win here.
Whilst it looks likely the overall win will be contested by those three runners the field also features a host of podim contendors including: John Stocker (Running both the 50 and 100 mile Grand Slams this year with a most recent 3rd at the NDW100), Warwick Gooch (3rd in the 50 Slam Standings to date and multiple time Top 10 finisher at our events) Nick Greene (Multiple Time Top 10 runner at our events and 4th behind Neil, Warwick and John in the 50 Slam standings) and Luke Ashton (Previous 2nd at TP100 and SDW100 and winner of Viking Way)
Edwina Sutton: It's always great to see one of our Centurion Ultra Team Runners toeing the line at one of our events, especially Eddie who is also an integral part of our coaching team. After back to back wins from Eddie's team mate Debbie Martin-Consani at this years SDW100 and NDW100, Eddie has a tough act to follow! But Second is never good enough for our Eddie. She is returning from the birth of her third child and wowed everyone apart from perhaps herself with 2nd at this years ACP British 100km Champs. She still holds the ladies course record for the SDW50 and will surely be looking to own another one here. After her move to the Alps earlier this summer, the hills will perhaps feel a little more manageable....
Melissa Arkinstall: Melissa recently became the 2016 Ridgeway Champion. 3rd at last years Autumn 100 and with a long string of other race finishes, podiums and wins behind her, it will all be about how she has recovered from that fine effort just three weeks ago.
Christine Howard: Christine has gone from strength to strength in recent years, picking up a few wins and podiums at shorter ultras like Downslink and Peddars Way. She will certainly be looking to achieve the same here.
A really exciting overall race awaits this coming weekend at the 6th North Downs Way 100. Who will make it to become our first ever finisher at the new conclusion of this race at the Julie Rose Stadium in Ashford....
Debs Martin-Consani: Undoubtedly the lady to beat. Debs is coming in off the back of a superb run and victory at this years South Downs Way 100. We're proud to have her running in our team colours and it's almost certain that she'll have one eye on the course record coming in to this one. With her past results and if conditions are right on the day it's certainly in danger.
Annabelle Stearns: Annabelle was second at the 2015 SDW100 in a superb time of 19:01. Her advantage here is her familiarity with the trail having won the NDW50 in 2014 and 2nd this year to Holly Rush.
Wendy Shaw: The lady with the most significant career at our events. Wendy is Grand Slamming again - this will be her third completion of all 4 events within a calendar year. In 2014, Wendy was on track for another great finish at the NDW100, but pulled up at the very last aid station, Dunn Street, with issues she felt she couldn't surmount. One of the bravest and smartest decisions from a runner that we've ever seen. She is fitter and faster than ever and after a slower than usual TP100 this year, she will be looking to make amends and cement yet another podium finish at one of our 100s.
Neil Kirby: Neil has had a sensational year to date. Wins at the SDW50, NDW50 and SDW100 mean that he comes in to this as clear favourite. He has fought some epic battles at the front at all three races this year, but every time hung tough and often suffered through to some superb gutsy wins. Neil races from the start, but always within himself. Having dropped out of this event last year, he will want a fourth trophy for the shelf here but also to make amends for stopping short in 2015.
Davide Grazielli: The nicest guy in ultrarunning. Davide has made regular journeys over from his home in Italy to run our events in the past. Most notably perhaps the SDW100 in 2013 when he placed second to Robbie Britton, having had his flights cancelled at the last minute and opting to drive all the way to the UK! He has experience, speed, endurance and a superb string of results behind him, including but not limited to: 3rd place 2015 100 miles Sud De France, 2nd place 2015 NDW50, 4th place Lakeland 100 2014, 25th 2015 UTMB.
Barry Miller: Barry has been getting stronger and stronger over recent years. He's previously finished both the Centurion Grand Slam of 100s as well as the US Grand Slam. Perhaps his best ever 100 was our 2013 Winter 100 where he set a best of 17:14 for 3rd overall. This year he has taken things to the next level with a 2nd at GUCR in a time of 27:22. Put that together with his experience and knowledge of the trail and you are looking at a potential winner here.
Paul Russhard: Paul stunned us all when he went out at this years NDW50 like a bat out of hell. He laid down splits never before seen all the way until Box Hill. We kept expecting him to explode, but it didn't materialise. He did eventually fade to 3rd overall but the gutsy display showed that he has taken his running to the next level. If he goes out in a similar way here it will certainly put the cat amongst the pigeons!
Paul Radford: Paul has had some solid results in his background, a 5th at the Winter 100 in 2014, 2nd at the Ridgeway the same year, 10th at last years Cappadocia 110km Ultra Trail in Turkey and this year a 6th at this years NDW50. He will want to go better here...
Ry Webb: 2nd at this years NDW50 and just 8 minutes behind Neil Kirby, Ry will want to put that result alongside his experience of the trail having finished 4th at this event last year and step up on to his first 100 mile podium.
Lawrence Eccles: Lawrence has a massive range of results behind him. From Spartathlon to Dragons Back, TDS to Lakeland 100 and the Spine. He's raced all terrains and environments. In 2015 he stepped up in to the bigger leagues with a 7th at Lakeland and the same placing at Dragons Back, with a 56th at Sparta and a 16th at TDS. This year a 22nd at the 80km du Mont Blanc sends him in with great shape.
Incredibly deep fields in both the mens and womens races make this one of the most exciting prospects we've ever had at a 100 mile event.
Follow the race live from our homepage over the weekend of 11th and 12th June 2016. Race start 0600 Saturday 11th.
Debbie Martin-Consani: Our team runner is one of the best known names on the UK Ultrarunning scene. Debs has a huge wealth of experience in going long, with too many accolades to mention them all. In recent years she has been a regular fixture in the GB 24hr team, bringing home many medals in the process. Her previous notable wins include Lakeland 100, Crawley 12hr, Thames Path 100, Devil O'The Highlands, White Rose 60 and the GUCR (overall winner). With podiums at countless other presitigious races also behind her, her biggest lesson to all around her is in pacing. Debs consistency over the longer events is incredible.
Debs on her way to 2nd at the Autumn 100 2014
Jess Gray: Jess has had an up and down start to the year with a win at the SDW50 and then a late DNF at the NDW50 with an injury, so fingers crossed she is fit enough to run well here. She has a great track record so far in a relatively short ultra running career with wins at Ridgeway, Royal Parks 50km, the NDW50 in 2015 amongst them. This will be her first 100.
Sarah Sawyer: Sarah has come on leaps and bounds over the last couple of years. With her first foray in to the 100 mile distance at the 2015 TP100, she learned a lot and came back to run a 19:47 at the 2015 A100. With a 5th at the SDW50 earlier this year she will be looking to put pace and her experience together for a super strong day here.
Wendy Shaw: Wendy features every time on a preview. With over 10 previous Centurion 100 mile podiums, rightly so. She lifted her game to the next level at the 2015 A100 with a 4th in 18:54, the question is this time after a rockier TP100, can she go all the way.
Kit-Yi Greene: 5th at the SDW50 in 2015, 4th this year, this is her first 100 but her consistent pacing could be the key to a superb debut run.
Maree Jesson: Previous 2nd at the NDW50 and with wins at the Druids Ridgeway challenge and Northants 35 in 2015, she is a capable runner, if very new to the sport.
Maryann Devally: A long list of Top 10 finishes at a variety of ultras, Maryann's previous best at a Centurion Race is her 2nd place at the 2015 NDW100 in a little over 21 hours. She's off to a good start in 2016 with a win at the Oner over 81 miles in early April.
Nick Taylor: Nicky has a 3rd, a 4th and a 5th at the Lakeland 100 in the past, as well wins at the Rodopi 100 mile and Ultimate Trails 100km in 2013.
Stellan Fries: There won't be a person amongst last years staff and volunteers that would be sorry to see Stellan win this race. He led the event coming in to Jevington aid station mile 96 before taking a massive detour and spending nearly an hour lost in the woods. When he eventually came over the line it was in 5th in 17:24. He's capable of something under 16 if he can stay on course!
Neil Kirby: Neil has won both of our 50s this year, the SDW50 in 6:35 and the NDW50 in 6:57. His form is great, but with a late DNF at the NDW100 in the past, the question is whether he can bring his 50 mile form up to this distance. If he can perform to the same level he is sure to be challenging for the overall win.
David Barker: David had a superb 2015, most notably at our events, with a 3rd at the TP100 before a great closing quarter of the Autumn 100 for a 15:58 4th overall. Clearly he is one to watch with a PB in that realm.
Duncan Oakes: Always smiling, a fact which belies his incredible ability to run strong over the long stuff. Duncan is a previous NDW100 champion and has wins at too many races to mention, but those as extreme as Arc of Attrition (twice) and the Hill Ultra. His 15:19 at the Autumn 100 in 2015 for 3rd was a PB. He should certainly be worrying anybody that is out ahead of him early on.
Jason Lewis: Jason was 6th here in 2013 with a 17:14, but has since gone on to rack up a really impressive list of finishes and wins, including a sub 24hr LL130 for victory in 2015. This year he's already off to a great start with a joint win with Duncan Oakes at the Arc of Attrition and a Bob Graham Round.
Paul Bennett: Paul was joint 3rd here in 2013 with a 16:58 and has a number of other SDW100 and UTMB finishes to his name. His pace is exceptional and he will be looking for something at least as strong again here.
Paul Descending Early in the 2015 Event
Mark Grenyer: 17:11 for 3rd at the TP100 earlier this year, a cracking start to his 2016 campaign. Can he go on to as strong a second 100 in a much deeper field....
Dean Oldfield: Dean was 5th at this years SDW50 and 8th at the NDW50, he's off to a great start this year already and will be looking to continue that.
Sam Robson: 2nd back at our first SDW100 in 2012, Sam has rediscovered some of his tell tale consistency and will be looking to shoot well under 20 hours again here.
Jack Blackburn: A real danger man with a number of very good results at shorter distances including most notably a 6:29 for 2nd at the 2015 SDW50. This is his first foray in to 100s but clearly he has the pace to cause an upset.
Jez Isaac: Jez has twice podiumed at the NDW100 and has a massive back catalogue of finishes in endurance to his name. When he runs strong, he is very strong indeed.
David Pryce: 2nd at the TP100 in 2015 with a 16:56 David is coming in off of an 18:11 for 7th at this years TP100 and has wins behind him at the Chiltern 220km and the Piece of String Fun Run. Tough is his middle name and he will be looking for a PB here for sure.
Leonidas Athanasopoulos: Legend of the sport, Leonidas has a back catalogue of results to be proud of. Wins at Rodopi 100 mile, Panellionios 100km, 12hr Bahnlauf and a 25 hour Lakeland 100 included.
Tim Landon: 3rd at TP100 2014 in 17:48. 12th at the SDW100 the same year in 18:14.
A relatively short preview this time, as the depth in the field looks to point to some very clear front runners. However, as always there are likely to be a lot of dark horses I have missed - capable of sweeping up the pieces if things go awry for the stand out runners.
I've also added a legends section for the first time. I intend to focus on just one stand out person in the field of each event who qualifies for legend status. This time it goes to someone we haven't seen in a while....
Craig Holgate: It would be unfair on the competition to write everyone else off but with respect to the rest of the field this looks set to be a one man time trial against the course. Craig is still the incumbent TP100 record holder, with a 15:11 in his first ever 100 miler back in 2012. Since then he's gone on to represent Team GB on the trail and at 100km numourous times, clocking an incredible set of performances at that distance, bringing his PB down to 6:53 at the World Champs last year. Craig's list of accolades is simply too long to recount here. But this is not the same runner we saw in 2012. Back then he was still something of a rookie at the ultra game. He now has a great number of ultra distance races under his belt including things like 5 straight Thames Trot victories & 2 NDW50 wins including the course record. Craig is a part of our Ultra Team and has been an inspiration to all of us as he churns out an absolutely incredible level of volume, whilst handling a big commute from Ely to London every day and being a great family man to his wife Abbie and two girls at home. If the course is in good condition I fully expect him to better our all time 100 mile record, Mark Perkins' 14:03 at the SDW100, and truth be told he is capable of running close to or under 13 hours on this course. Which would put him in the GB All Time list at the distance and even higher on trail. Fingers crossed we get to witness something truly special on race day.
Craig on his way to breaking his own Record at the 2015 NDW50
Terrence Zengerink: Terrence has 8 consecutive Comrades finishes to his name, and a handful of 100 milers too. With a PB of 19:36 for 5th at the TP100 in 2013 in atrocious conditions, he should go many hours faster than that this time. Many may remember him too as the man that won the 2013 Piece of String with an epic 130 mile finish never knowing when or where that finish would come. He is one tough cookie.
Ian Thomas: One thing is for sure, Ian will be up the front early on! He has a penchant for going hard early and has had some pretty epic blow ups over the years. However last year he started to dial things in and stormed his way to a 2nd place 24:09 finish at the 130 mile Leeds Liverpool Canal Race, and then a 31:33 at Spartathlon. If he can hold himself back early on we should see a time well under 20 hours on the clock for his finish.
Jeremy Isaac: Jez's experience is deep, and he has learned some hard lessons at this distance, but has recorded some superb finishes over 100 miles, particularly his 3rd place at the NDW100 in 2014 with an 18:01. He also finished 3rd there last year. It would be great to see him run significantly quicker than that here.
David Pryce: 2nd at the 2014 TP100 in 16:56 and closing hard on a fading Ed Catmur, David has proven pace over this distance that's only surpassed by Craig. If he's in shape, it'll be about picking up the pieces behind and he looks most likely for a podium place either way.
Sam Amend: Much like the men's race, there is one lady with a completely different level of speed to anyone else in the field. However, unlike Craig, Sam doesn't have the depth in ultra running as yet - this will be only her 4th ultra I believe, and her first 100. Her road running background is astounding, with a list of wins as long as your arm. PBs include 2:42 at the marathon (She has run around that time many times over) and a 77 Half, her step up to ultra's came in 2011 with a 3rd overall and 1st lady at the Druids. She then seems to have taken a hiatus before in 2015 she ran a 50, and earlier in 2016 broke the Course Record at Country to Capital despite having spent some time off course. If she can pace it right and find the endurance in the back half, we could see something really special.
Wendy Shaw: Wendy is a double Centurion Grand Slammer, and has finished all previous editions of the TP100 with 2nd, 3rd, 4th and 5th places. No doubts here as she has recently found an even greater level of speed, she will finally want to take home the crown at one of our events. This I make it will be her 13th finish at a Centurion 100, with only one drop, at mile 99 of the NDW100.
Rob Treadwell: I haven't seen Rob's name for a long time but was delighted to see it pop up. Back in 2010/ 2011 he took home wins at the Ridgeway Challenge and Cotswold 100. It looks like after a break of 3-4 years he made his way back in to ultras in 2015 and to be honest if he is in his old shape, I should be listing him in the above category and not the legends field!
No time, but no excuses. Debbie Martin-Consani talks to fellow team runner, Edwina Sutton who won silver at the British 100km Championship – only nine months after having her THIRD child.
Tell us a little bit about your running background?
I was a jack-of-all trades at school and represented the county at netball, hockey, athletics and cross-country. The 800m was my speciality, thanks to the geography teacher used to drag me to the track to train. I’m so glad he did, as I have never lost that bit of raw speed.
When I went to university I played hockey for three years and still ran, but just recreationally. Once I left university I realised I wasn’t going to play any better hockey, so started dabbling with triathlon. The dabble turned quite serious and I competed at a high level for a few years. Even from with a running background it was my bike leg that proved to be my strength, with not many women – or men - being able to match my power. The 25-30hrs a week of training plus a full time job as a PE teacher was a real juggle, but I loved being an inspiration to the kids I taught. Two of them who used to join me on recovery runs are now professional triathletes.
Practising time management from a 16-year old at school has stood me in good stead for having a family and trying to achieve my athletic dreams.
What would you say are your greatest sporting achievements?
Tricky, I think I have lots of ‘moments’ during races when I think ‘yes this is the best moment ever’: Paddling in the Pacific Ocean at the start of the Triathlon World Championships with 2,000 other athletes; dropping the ‘hammer’ along the canal during Country to Capital 2014 and reeling in all the boys; laughing my head off at Paul Navesey as we shoved cliff shots into our mouth at Downslink Ultra after he went the wrong way (it’s a straight path); and winning the SDW50 after spending the previous three weeks with my foot up.
DMC – I should also throw in that Eddie was 15th in her Age Group at the Ironman World Championships 2009 in Hawaii with an impressive time of 10:48. Her Ironman PB stands at 10:07.
Eddie Post Race with the Family
You got back into training quite quickly after having Evie in July. How did you physically cope with that?
Firstly I do not advocate getting back into training straight away after having a baby, but to listen to your body and getting proper advice from a qualified personal trainer.
With my first child I took much longer, but I was much more confident third time round. I knew what I was doing and how to mend my diastasis recti (split abdominals) and juggle feeding and exercise. I also committed to weekly osteopath and massage appointments. My body was very much a constant work in progress, but I listened to it very carefully. I can’t say I rested when I was tired, because I didn’t, but I didn’t push it and did heaps of easy running.
I also worked very hard on my core by myself and also with my osteopath. It wasn’t till the week before the ACP that I had my final appointment and she said my pelvis was level again. She pushed me hard and often 2-3 days after appointments I would feel absolutely battered, this did hamper training, but I have tried to constantly think of the long term project and that this year is really just about getting fit again and hopefully at the pointy end of races.
The first three months were brutal, as I felt so unfit and was carrying about 20kg of baby weight. It was slow progress, but it was always progress. Every session was part of the bigger jigsaw and I tried to not be overly concerned with one session, but take each week as another step forward.
I didn’t bother with dieting as I needed the energy and I knew the weight would have to come off in its own time.
How did you find training around feeding a baby, running after two exuberant boys (Finlay 5 and Rory 3) and working as a running coach?
There is literally not a moment in the day when I am not doing something. I breastfed the baby for seven months and that was even more a juggle as running had to be fitted in with her feeds, as she wouldn’t take a bottle.
I would have my kit on before she woke up, feed her, throw on back pack and run for three hours till she needed feeding again. Sometimes I would run around the block until she needed feeding again. I found it very tiring feeding a baby and looking after the boys. Although I am big advocator of breastfeeding and I think you can train and feed a baby at the same time, sometimes something has to give and it’s usually the Mother’s energy levels that are the first to go.
In the final month of feeding I was definitely starting to feel that I had given all I had to give. When Evie was weaned, the difference in my training and energy was huge. Plus I didn’t need two sports bras anymore, which saved me some washing too.
As for the boys, they are mad. Being boys, as long as they are fed and are out playing in the fresh air, they are happy. I am very lucky that they both love being active and also love watching me race.
I absolutely love being a running coach and personal trainer, after spending 12 years as a PE teacher. I have a real core of fantastic athletes. They are all different, all hard working and I feed off their enthusiasm and dedication. Often this means 2-3 hours of work in the evening after training and putting the kids to bed, but it keeps my brain active. I get to give back to the running community and seeing and helping others achieve their dreams is just as important to me as achieving my own.
What did your training week look like? How did you manage to find the time?
Every week is different. I normally set out with a plan and then mix it around as the day/hour dictates. Being flexible is absolutely key. Don’t get me wrong I always get all my training done, but sometimes that means two runs a day, going out super early, going out at lunch time, getting someone to watch the baby for 45 minutes and running on the treadmill whilst the kids play around me. My biggest training saviour is my running pram.
About 25-30 miles of my easy running Monday to Thursday is done pushing the pram. Not very easy, but I just wouldn’t be able to fit it all in otherwise. I have run with all my babies and do enjoy it. Everyone I meet in our village calls me “The crazy lady who runs with the pram”.
I run with boys the mile up to school and nursery every morning and go from there. It’s a set in stone routine, which means I get my first run of the day done. I have thought this often means my recovery runs aren’t very easy, but I like to think none of my competitors are pushing their babies around whilst they are training. Marginal gains people.
After having Evie, it took a while just to get my weekly mileage back up to a decent level. I managed about 60-65 miles whist I was feeding and held 75 miles for a couple of months before ACP. I also did 3-4 strength sessions a week, which really helped my running form and power without adding in extra mileage.
I was able to introduce one tempo/interval session into this. Sometimes two, plus a long run. But I found I was still adapting to the mileage and the long run was still causing some muscle damage even as close to four weeks out from the ACP.
In a normal week - and how my training will go into May - will be one rest day a week, two interval sessions (one long rep marathon type effort and one shorter paced effort) a long run of up to 3-4hrs and the rest all easy running. I probably won’t go over 85 miles a week, as I don’t have the time and don’t see the benefit. It’s all about quality.
Eddie Mid Race at ACP
You a big advocator of strength training – and planking. Do you think that helps with endurance running?
Absolutely. There is no way I could have got through the 100km on my cardiovascular fitness alone. At 50km it came down to strength and form. Holding myself correctly from the tip of my head down to my toes allowed my body to work at its most efficiently. Plus when the wheels started to come off, I had my strength to fall back on. I concentrated on holding myself correctly, driving the knees and using my arms to propel forward. Focussing on this killed time over another three miles.
I am very proud that I got my body back strong, functioning well and injury free. I do mainly body weight movements and exercises, which mean means I can do them around the kids. Heaps of squat, lunges, holding my body weight in movements and kettle bell work to mix it up. I think runners who don’t do strength work leave themselves susceptible to injury.
Your first post-baby A-race was last weekend’s Anglo Celtic Plate. Was that always the plan?
Yes I looked at the ultra-calendar during labour, counted forward 8-9 months and there it was. It also helped we knew Perth well, as my in- laws live just up the road. It excited me as a distance and I thought the relentless pace would pay towards my strengths.
You hadn’t run a qualifying race, so how did you make the team?
I entered the open race, thinking I wouldn’t get selected. I almost didn’t want to, as I knew it was a big ask to get fit again in the tight timeframe. I also knew every week I was making huge gains in fitness and there would be a big difference between my running at end of Jan and end of March.
However I got an email from the selectors saying they were going to announce the team, which I had been provisionally selected for, but had to prove my fitness in a 50km road race by the end of February.
Of course there aren’t any road races of that distance in the depth of winter so Walter Hill, the England selector, offered to come and watch me run up and down outside my house on a 2.5 mile loop. I toyed with this, but decided I would regret it if I turned it down so I agreed.
Walter set a target time of 3.50 and I cruised it round in 3.38 and got my selection. In hindsight I ran it too hard. Who wouldn’t? It was the furthest I had ran in two years and my legs were destroyed for 10 days after. But we live and learn. It did give me a good confidence boost and was very thankful for the special treatment and my personal makeshift race.
How did the race go? You were leading for quite some time.
In my head the race was a massive disaster, but in my heart I am so proud with what I achieved. I think I am capable of something with a 7hrs in, but looking back I just didn’t have that back end of endurance training to maintain the pace that I could hold for 5-6hrs.
I made a catalogue of errors, which I’m not ashamed to share with you. I’m not perfect. To start with I hadn’t left the baby for the night before and I didn’t sleep a wink the night before worrying about what I was doing. Could I run 62 miles? Should I be running? Shouldn’t I be at home with my children? What sort of mother was I?
Of course, it was all pre-race massive jitters, but 4am came round with no sleep and I was literally sick to my stomach with fatigue and worry. I managed a few mouthfuls of soaked oats. Normally I eat a massive bowl of porridge, but every mouthful was coming back up.
Then I got my period. Sorry guys - skip the next few sentences - but it’s a major issue for us ladies. It was truly awful. I had cramps, portaloo dramas and my legs just didn’t have any spark. When I knew I was going to get my period on race day I did seriously think about not starting the race. I always run terrible at this time, but I tried to convince myself it would be ok and I do think I managed it the best I could.
The first four hours of the race went to plan. I didn’t feel particularly great, but I was trying to just trot along and enjoy the scenery/headwind/seeing Bryn/three step incline and then simply repeat.
After probably 4.5 hours my quads just blew apart. I have felt that pain before in ironman marathons and it didn’t scare me, but I had hoped it would be 6-7hrs into the race when I had to battle down the hatches and work hard, but it was 35 miles or so into the race. The prospect of almost 30 miles of that pain made me want to weep.
Through all my training, I had focused so hard on getting to the start line that I don’t think I had allowed myself to face the truth that I just didn’t quite have the endurance to perform at the level I wanted to. Having an international vest on was a huge pressure and in hindsight meant the race probably became more important in my head than in the long term it really is.
I spent the rest of the race thinking about my kids and concentrating on moving, when all I wanted to do was lie down on that sweet soft grass. I went back to basics and repeated left-foot-right-foot and for the last 10 miles, I simply counted to 100. Literally not thinking about anything but counting to 100.
Melissa Venables crept up on me and went on to win. I knew she was coming, but I was so scared that my legs would just give in completely, so I just concentrated on getting myself to the end.
I was bitterly disappointed, but I didn’t deserve to win that race. Mel ran the better race.
Eddie and Mel at the Finish
How did you deal with mental aspect of running 42 loops of a park?
The laps didn’t bother me. I almost enjoyed it. I totally zoned out of the lap number and concentrated on my splits and pace. Although in the last couple of hours, I wasn’t really comfortable with everyone seeing me suffering every 12 minutes, but James Elson kept shouting at me, “one lap at a time” and that’s what I did. I just focussed on one lap at a time. Though the moment my lap counter shouted: “one lap to go, Edwina”, I could have kissed her.
It looked like your support (Husband Bryn) was struggling to get you to eat. Do you think that effected your race?
I wasn’t struggling to, I just wasn’t. I guess as my race plan went out the window, I lost where I was with my feeding. Not having a proper breakfast set me into a negative balance to start with and although I tried to shove in more calories at the start, I started feeling hungry within about 30 minutes.
My stomach cramps meant solid food wasn’t working and really all I wanted was coke. By 50 miles I was literally downing litres of the stuff. Bryn still hasn’t recovered from every lap trying to make me take a gel and me just shouting ‘COKE’ in his face like our 3yr old. So many errors, but we both learnt a lot from the experience and that is invaluable for going forward.
And we now have a new term in our household for anyone having a major tantrum. It’s called a lap 32-er.
Do you have a recovery plan?
With the kids there is no recovery. It’s brutal, but it’s life. The week after an ultra I massively fail at parenting as I struggle to change nappies, cook meals and household chores take forever. But being busy and active – carrying scooters, pushing swings, lugging about car seats and walking the dog – get the blood flow going. A lie in past 5.30am would be nice, but I try and focus on the controllable things in my life - lots and lots of good food and water, early to bed, family walks and fresh air.
What’s next for 2016?
The million dollar question. Obviously when a race doesn’t quite go to plan then you immediately want to set another goal, have another crack at it and get training again, but I am mighty aware of the big picture and know I need a bit of down time. As do the family.
I don’t have any other races entered, but will either head back onto the trails and have a go at getting selected for the GB world trail team or will focus on running a decent 100km. Though I didn’t put the race together I thought I could on Sunday, I definitely enjoyed the distance and think six months down the line I would be in much better shape probably both mentally and physically to put in a decent performance.
Though I am desperately disappointed with the outcome of the race, I am very proud of the process it took to get me there and so grateful to my husband and the Centurion family for all their help. I’ll take a deep breath, let the race and all I have learned from the experienced sink in and go from there.
Would you like to have another go at 100km?
Watch this space.
What are your top three would-love-to-do races for the future?
UTMB, Comrades and Western States
Well, here we are. The 2016 season is here! And to kick it all off we have our biggest starting field to date with an expected 400 runners converging on Worthing College this coming Saturday 9th April ready to run the 50 miles to Eastbourne.
For many, this will be their first foray in to ultrarunning. But there are an equal number of highly experienced guys and girls too. With a team of over 100 volunteers out on course getting them there when times get rough.
As is tradition with our events, I've put together a quick snap shot of those who will be looking to push the front end of the field. Please do comment if something is incorrect or somebody is missing. We'd love to know!
We're really excited to welcome a deep women's field to this event.
Jess Gray: Jess burst on to the Centurion scene when she took home 2nd overall/ 1st lady at the 2015 NDW50. Jess has racked up a fine string of results since starting in 2014 with wins at Royal Parks 50km, the Chiltern 50km from XNRG and last year the Ridgeway 86 in a superb 14:17 good for second overall. She will have her sights on a solid performance here ahead of the SDW100 in June. A third at the season opener Country to Capital will have no doubt fired her up even more for this one.
Amelia Watts: Amelia placed a superb 5th at the 2013 Marathon Des Sables and later that year went on to record wins at UTSW60 and Dusk Til Dawn 50. In 2015 she finished 4th at Race to the Stones and finished UTMB in a time of 33:28 good enough for 18th overall.
Claire Shelley: Our 2012 SDW100 champion, Claire recently lowered her marathon PB to 3:04 with a stellar run at Seville in February. Claire's experience is huge, with a string of ultra finishes behind her and wins at races as prestigious as GUCR and the Oner. One thing is for sure, she will run her own race.
Linn Erixon Sahlstrom: Linn has some strong finishes behind her over recent years, culminating in a couple of wins in 2015, at the Imber Ultra and at Endurancelife CTS Sussex. She's run under 8 hours for 50 before and will no doubt be looking to do the same again.
Susie Casebourne: Susie is a veteran of many Centurion events and over the years has clocked up wins at Caesars Camp 50 and has two previous SDW50's to her name including a 2nd in 2013.
The men's field looks wide open with no clear superfast runners as we've had in the past (Mark Perkins, Paul Navesey, Victor Mound are the previous winners). Certainly it makes for a very interesting race and possibly one that will come down to the wire. No doubt there are a couple of speedsters lurking that I've missed however....
Nick Greene: Nick has started 2016 well with a sub 6 at Country to Capital and a win at the Peddars Way 47 miler two weeks later. Nick has been a feature at Centurion events on both sides of the fence for many years. He has 3 SDW100 finishes including a 17:57 for 10th in 2014. In 2015 he went better at the TP100 and came in 2nd with a time of 16:52. Along with super finishes at classics like Leadville, Highland Fling and the Ridgeway, Nick also has a best at the SDW50 of 7:03 and will certainly be looking to run under 7 this time out.
Ollie Sinclair: Ollie has a deep ultra background, with a career in Ironman before that. He has been a feature on the UK scene for a number of years and in his time has won and held records at some classic races such as Hardmoors 55 and Caesars Camp 50. He'll be looking for a strong outing here after a solid 2015 including a hard earned slog of a finish at the NDW100. He knows how to tough it out!
Warwick Gooch: Warwick has featured in previews a few times and rightly so. His experience over recent years has racked up, with a Centurion Grand Slam in 2014 in a stellar time including 2 Top 10s. With a GUCR finish and a solid Autumn 100 in 2015 he'll be looking to get 2016 off to a flier.
Wyclef Forbes: Wyclef ran home for 2nd at the 2014 Race to the Stones in 9:06, and has second places to his name at Marlborough Downland and Endurancelife CTS Anglesey.
Fresh from winning last weekend’s Anglo Celtic Plate 100km in 6:58, we talk to team runner Paul Navesey about his successful debut at the distance. (Pictures: Debs Martin-Consani & Steve Navesey)
Tell us a little bit about your running background? How did it all start?
It seemed like a very simple way to get a bit fitter, plus my pacing was so terrible I didn't have to run far to feel I'd worked pretty hard! After running around by myself for a bit I joined Crawley AC who have an incredible ultrarunning history. I learned a bit more about training properly, pacing (although I was still a bit sh*t at it!) and different races.
Now I train with an excellent group of Sussex athletes, the training is hard but great fun and very productive! I have read quite a bit on running from the 70s/80s and this is getting towards what I imagine they were doing when they ran the outstanding times that are often not matched today.
You’re a fan of cross-country running. Do you think that helps with ultra-running?
I'm not sure its conventional prep for 100km on the road but I do love XC racing. In the build up to ACP I ran pretty much a full XC season. Racing all the county league races, Sussex County Champs, Southern England Champs and finally the CAU Inter Counties as part of the Sussex team 2 weeks before ACP. The races are short, fast and very competitive.
(Paul brings home the individual and team wins for England)
When you are so successful at traditional road race distances, why did you want to run 100K?
I had some spare gels that needed using up and I can only put so many on my porridge...
It was just a different type of race and having followed previous ACP and World Champs races online it started to intrigue me. I had only run ultra-distance races a couple of times on the road before at Dartmoor Discovery and thoroughly enjoyed those races. It’s also nice and simple, no pack to carry etc. It just combined what I enjoy about running which is putting on a vest, a pair of short shorts and going racing.
You hadn't run a qualifying race/time for Team England, so the selectors maybe took a bit of a gamble of you. Did that make you want to prove yourself more?
True! I'd not run a qualifying time at any of the required distances (50k, 40 miles or 100k). In fact, I didn't even have a recent marathon time to quote. I had entered the open race anyway so I was always going to be running the event.
I am not sure if they would consider it a gamble but providing them with 10k and XC results maybe didn't make me the first choice... So I was quite keen not to screw it up!
What races did you do in the build up to the Anglo Celtic Plate?
I actually raced quite a lot more than I have done prior to previous ultra races. Plenty of XC races but I also raced Chichester 10k, Brighton Half Marathon and Milton Keynes 20 miles.
(Paul is a bit humble here, so I thought I’d add he ran 32:00 for the 10K, 1:08 for the half and won the MK20 in 1:52:13. Fast, eh?)
What did you training week look like? Any favourite sessions?
Favourite sessions have to be joining the training group for long reps at Tilgate Park. Really hard work at times but lots of fun!
A typical week in build up to ACP would have been something like :
Mon - Long reps
Tue - Easy running.
Wed - Long run or track session
Thu - Easy running
Fri - Rest
Sat - XC race or long tempo run
Sun - Easy running or road race (If not racing today then no Sat race or session).
You led from the start. Was that your plan?
I had a good idea of how fast I could run the 100k. I just wanted to get right down to it from the start, it wasn't planned it just happened that no one else joined me. It could well have backfired. I feel I may have over-reached slightly in the first half, but I was confident in my preparation and it was a bit late to go changing the plan by then!
(Paul led the race from the gun)
Who was your main competition?
When the teams were announced I was very keen to see who my team mates were. First up Anthony Clarke from the infamous group at Bournemouth AC and their Steve Way Wednesday night marathon sessions. Chris Singleton, also very quick over the marathon and ultra-trail races. Nathan Montague, the only member of the men’s team to have run the 100k distance on road before. So even without venturing to the other national teams there was plenty of competition! Scotland for example had Marco Consani and Wales had Daniel Weston. Both having previously run 100k at the ACP in solid times.
Luckily.... we have Strava! It was great to see how the other guys were preparing and great to see the England team looking strong in the build-up. I got to meet Chris at the Inter County XC champs as he'd earned his Lancs vest for the event. Nice to know I wasn't the only one trying to run a hilly XC race in the build up to a flat road 100k.
How did you deal with the mental battle of running 42 laps?
I was never worried about the number of laps, I spent a fair amount of time running with CR team mate Robbie Britton over the last year or two and he's got a pretty positive way of looking at lapped races... and he's had to run a lot more than 42 laps.
I was never going to get lost (Once other team mate Eddie told me the direction I was meant to be running) and never more than a few minutes from crew with food, drink and any information I wanted.
Any highs and lows?
Actually no major lows. I was warned about the final 30k and sure enough, going in to that my legs really started to complain. That was the only low as I saw my lap times drop off from where I wanted to keep them. Something that although I was told about, was a bit unfamiliar to me, I know I can work on that now.
On the flip side, loads of highs. From cheers every lap, the announcements in the final few laps, starting the last lap and obviously the finish.
Having seen the rest of the team on the course at points it was great to see them all finish so strongly. I am a big fan of team events.
Did you have a specific nutritional plan?
I had a very simple nutrition plan. As much as I like food and eating I just opted for a Mule Gel every 3rd lap, an S-cap on each hour and coke to finish!
(Paul heading out through the start finish area)
Was your support crew an important part of your race success?
Yes, without a doubt. They were incredible. From passing gels and water, giving me information, guarding portaloos to taking photos. Can't thank them enough.
(Paul with his family and crew at the finish)
What’s next for you?
I am going to be spending my summer racing track and shorter road races. I'd love a GB vest and another crack at the 100k, so I will also be very interested once there is more information on the World 100k event.
Assuming you have another crack at 100km, what do you think you could do to improve your already fantastic time?
I will have another crack at it. I have a couple of ideas, first of all is improving speed, improving my marathon pace and then increasing the volume of my long runs slightly. I don't want to make drastic changes so will use a very similar training process as I did but better.
(Paul Navesey with Edwina Sutton pre-race. Eddie captured 2nd in the ladies race).
What’s your favourite running gear?
A pair of arm warmers! It’s a good day when you can dig out a vest and arm warmers for a run or race. Easy way to control temperature and a very handy place to stuff some food!
Thanks, Paul. Very insightful. So all you need is arm warmers, a few gels and a portaloo guard…? Oh and some kick ass speed.
Follow Paul on twitter @paulnavesey or find him on Strava. Be warned though…his training speed might make you cry.
Here it is. A blog about running around a 1km tarmac loop for 24hrs.
I think a few people were under the impression that Athens 24hr earlier this March was my first attempt at the distance. It most certainly was not. My illustrious 24hr career has so far involved some total car crash performances BUT, I learned a little at each one. And they were so important in laying the foundation for having a good race.
A few years ago when some of my closer friends started getting themselves Team GB National jerseys, I decided I'd really like to try and qualify for something. At the time, I was woefully short of both the speed and endurance that I would have actually needed to get any of the Ultra Distance Teams: 50km, 100km, Trail, 24hr. But I'd run a lot of long races and thought that the 24hr had to be my best option. Through 2012-2015 I shoe horned 24hr races in to the beginning or end of seasons often on the back of A races, just to see if I could 'run the standard'. Well I didn't get anywhere near.
When I started trying, the minimum standard for the GB Mens' 24hr team was 231km. As we have gotten stronger and stronger over recent years with the likes of Robbie Britton, Marco Consani, Pat Robbins, Steve Holyoak, John Pares, Dan Lawson etc, running bigger and bigger numbers, the standards have gone up. And the team level required for the 2016 Euro Champs was set at 240km or roughly 150 miles.
In 2015 I ran 2 x sub 15hr 100 milers, and had a crack at Barcelona 24 again at the end of the season. I had a really good 10hrs or so but the wheels came off, I'd gone too fast, my legs just didn't have enough miles in them after the 100 in Mid-October, and I stopped 11hrs in. Marco went on to show how it was done and ran 256km to win the race and solidify his well earned place in the squad. There was still one place left in the team.
So I abandoned all other first half 2016 plans and focused 100% on Athens 24hr in Mid March.
The differences this time were:
a. I knew I had the speed and endurance. The two faster trail 100s were hard but not debilitiatingly so. Sure I would not have wanted to carry on for another 50 miles but I came out of both pretty well.
b. My marathon time came down from half a dozen efforts in the 2:50's, to a 2:43 at Seville in February, so that was a good sign. The only other race in the training block was Country to Capital where I managed to turn in a suprising win.
c. I can really pack away a large amount of calories during longer runs and that is a major advantage for this format (see below)
d. I had a 12 week training block focused on one thing - going long on flat road.
e. I had a half decent runner with a top knot who just happened to finish 3rd in the World Champs last year crewing for me.
f. I had no more excuses.
I went out to Athens with confidence. Richard Brown the incumbent 24hr Team Manager emailed me to say 'just go and do what we all know you are capable of'. That fired me up.
Robbie and I arrived in Greece and took the bus to TGI Fridays where the waiter left me a love note. The next morning we got up and travelled over to the disused Airport & Olympic facilities. At 5pm we began. The loop is a 1km circuit on road out on to a disused car park.
There were some characters out on course. Most prominent in my day was Lithuania. Lithuania went off like a rocket. I've seen this many times at many different events and ignored it, but his first km was in the 3:30 range which was truly extraordinarily optimistic. We also had a man running the 48hr who we quickly ascertained was cutting the course in half as a charade of 'going for toilet'. Robbie and Dan Lawson had him DQ'd after some fine investigative work.
Lithuania (Aleksander) and I
My plan was - nothing under 8 min mile pace. Unlike at Barcelona where the first 60 miles were under 8 min mile pace. I ignored the rest of the field and focused in. I was about 5th or 6th through the marathon and on a sort of 5:15 lap / 8:20 mile pace. The difference was I knew I still had to be on that pace at 100 miles. After 6 or so hours, it started hacking it down and a keen wind brought a miserable period. But it passed. Robbie was feeding me like you wouldn't believe. I'd written a nutrition plan, and he definitely took it to the letter which was just what I needed. He managed during the race to crew me flawlessly, write down what I ate (see bottom of this post), get the 48hr cheat DQ'd and tweet the shit out of the race the whole time.
7 hours in and Lithuania was lapping me out of all contention, but his blow up was surely inevitable and anyway I was there to do a job. 240km was all that mattered.
My splits were all good and I ran a really good 3 hour section up to 100 miles to come through just a minute outside my PB in 14:37. Robbie then pointed out that this was irrelevant and threw a cherry tomato at my head. Again.
Past that point the maths started to really eat me alive. I just kept working on running every step, aiming for just over 10km an hour and giving myself a shot for when it got really tough. Between 15hrs and 18hrs into the race I had my first and only real low point but it was a 3hr one. I didn't stop running and I kept eating, but my body clock was now in the small hours of the morning UK time, and I'd been up for 24hrs with the 5pm start time so I just had a dip. But then almost with the click of a button, I felt ok again. My 2 year old, Louis, normally gets up around 0630 and afterwards I realised that right around that time in the equivalent point of the race, my body seemed to say it was ok to be up and running again.
At this point, Lithuania had destroyed the race. His 100 mile split was a staggering 12:35 and he'd lapped me 20 times. He then slowed to my pace, I told him what I was there to do and we fell in step for the hours of 18 - 22 in to the race. This was a really good period where we just got it done. We hiked a 50 metre section of very gradual incline at the start of a lap and then ran the rest. So all of our miles were in the 9:40 - 10:30 range and that was just what I needed to do. 200km passed with 18:54 on the clock and I knew then that things were looking good.
About 2hrs to go and Dan Lawson (who's own 48hr had not gone to plan but stuck around to support), appears with a Magnum. What a moment. Just after, another toilet stopped separated my partnership with Lithuania and I began to unlap myself ever so gradually as he hiked it out to the finish.
With an hour to go I had 236km on the board. I always think in those times to Brian Morrison collapsing on the track with less than 300 metres to go in the lead of Western States in 2006. only to be DQd as Scott Jurek and others picked him up and helped him over the line. The km that took me from 239 to 240 was however a DAMN good feeling. All of those demons floating away on the breeze from 4 years of thinking about running a good 24hr.
With 29 mins to spare, Robbie snapped a picture and I went out on lap 241 slowly on to the finish from there with a final total of 242.497km or 150.6 miles. Lithuania walked his way to 260km. A massive total. Ok he was on pace for a WR for 10 hours or so but despite a really crazy pacing plan that is a great showing. Third place was around 205km.
A massive thank you to Robbie for all of his help this time. But also to Paul Navesey who crewed me for the previous 4 total shit shows. Nothing to do with his exceptional crewing, just my poor running.
Thanks to Richard Brown, Dan Lawson and his family who stayed all day to support me when their own races had not worked out. To Richard for putting up with me talking a good game for about ten years.
Thanks to La Sportiva, Gu Energy UK, Julbo and Petzl for the support. I ran the whole race in a trail shoe. The Helios SR - it's that versatile. I am hoping that is some kind of WORLD RECORD for that shoe.
What's next? Hopefully I make the team for the European Champs in October. I took the 6th and final remaining slot by reaaching the standard. I hope I can do it justice if I make it, certainly it will become my sole focus for the time being.
Here is what I ate:
Hour 0 Gu , 200m water , 200 water , Biscuit, S cap
Hour 1 Mars bar, 100 water, Gu, Cheese, 200 water, 3 pringles, Scap
Hour 2 Mars bar, 100 water, 4 Pringles, 100 water, Gu, 150 water, Biscuit, Scap, 100 water
Hour 3 Mars Bar, 100 water, 4 Pringles, Gu, 150 water, Biscuit, Scap, 100 water
Hour 4 Mars bar, 150m water, Biscuit, Gu, Cheese, 100m water, Scap
Hour 5 Mars Bar, 100m water, 6 Pringles, Gu, 100m water, 5 Pringles, 100m water, Biscuit, Scap
Hour 6 100m water, Mars bar, 2 pringles, 100m water, Gu, 100 water, 3 pringles, 100 water, Scap
Hour 7 Mars Bar, 50 water, Gu, 100 water, 3 Pringles, Scap, 100m water
Hour 8 Mars Bar, 100m, water 2 pringles, Gu, 100 water, 2 pringles, 100 water, Scap
Hour 9 Biscuit, 100 water, 2 pringles, 100m water, Gu, 100 water, 3 pringles, Scap
Hour 10 100 water, Mars bar, 50 water, Gu, 100 water, 3 Pringles, Scap, 100 water
Hour 11 Biscuit, 1.5 pringles, 100 water, Gu, 3 pringles, 100 water, Mars bar, Scap, 30 water
Hour 12 Biscuit, 100 water, Mars bar, 100 water, 2 pringles, Scap, 50 water
Hour 13 Small cheese, Cherry tomato, 100 water, 2 pringles, Small cheese, 3/4 Biscuit, Cherry tomato, Scap, Swig water
Hour 14 Small cheese, Square of pizza, 100m water, Small cheese, 2 pringles, 100 water, Swig Coke, 50ml coke, Mars bar, Scap, Water 100
Hour 15 2 pringles Biscuit 100 water 2 pringles Swig of coke Scap at :45 100 water, Swig of coke
Hour 16 100 water 50 coke Biscuit 200 water Coke and water - 150m 3/4 Biscuit Coke and water - 150m Scap
Hour 17 Small cheese, Tomato, Small cheese, Tomato, Coke and water, 150m Coke and water 100ml, Mars bar, Coke and water 150 m, Scap, 100m water
Hour 18 Half a Mars bar 100m water and coke 2 peach slices 100 m water Mars bar Scap 150m water and coke
Hour 19 Scap, Water, Water and coke, Peach slices
Hour 20 Cheese, Tomato, Cheese, Tomato, 150m water, 100m coke
Hour 21 Coke, Water, Cheese, Cherry tom, Magnum, Cookie, Scap
Hour 22 Coke, Scap
Hour 23 Coke