tag:blogger.com,1999:blog-2598441711831762672024-02-20T17:25:14.197-08:00Another Running BlogDaniel Westonhttp://www.blogger.com/profile/13603912242048805117noreply@blogger.comBlogger276125tag:blogger.com,1999:blog-259844171183176267.post-28939226346214320432019-06-22T07:04:00.001-07:002019-06-22T07:04:40.078-07:00Fibonacci number sequence Miles to km<p dir="ltr">8, 13, 21, 34, 55, 89, 144, 233, 377, 610, 987, 1597, 2584, 4181, 6765, 10946, 17711, 28657, 46368, 75025 <br>
-------------------------------------------- </p>
<p dir="ltr">The Fibonacci number sequence and Phi (the Golden Ratio) are math thingy things that don't get mentioned enough. They pop up everywhere without being noticed, in science, nature, politics, religion, art and behind the sofa. </p>
<p dir="ltr">What is the Fibonacci number sequence? I hear you ask. </p>
<p dir="ltr">The Fibonacci Sequence is the series of numbers: 0, 1, 1, 2, 3, 5, 8, 13, 21, 34, ... The next number is found by adding up the two numbers before it. </p>
<p dir="ltr">The Golden Ratio is when we divide a line into two parts so that: </p>
<p dir="ltr">the whole length divided by the long part <br>
is also equal to <br>
the long part divided by the short part </p>
<p dir="ltr">It is 1.6180339887... It relates to the Fibonacci sequence in that if you divide any number in the sequence by the one before it comes to this ratio and the further down the line is ne you go the closer it gets. </p>
<p dir="ltr">As a runner do you recognise that number? The 1.618... It's near the conversion rate for miles to Kilometers. So if you want to convert miles to km quickly take any number in the Fibonacci sequence, take that as miles, and then the next number (the sum of the last two numbers) will be the equivalent in km. </p>
<p dir="ltr">The higher you go the more accurate it is... </p>
<p dir="ltr">8, 13, 21, 34, 55, 89, 144, 233, 377, 610, 987, 1597, 2584, 4181, 6765, 10946, 17711, 28657, 46368, <u>75025,</u></p>
Daniel Westonhttp://www.blogger.com/profile/13603912242048805117noreply@blogger.com2tag:blogger.com,1999:blog-259844171183176267.post-75408056799268992019-06-01T03:30:00.001-07:002019-06-01T03:30:42.623-07:0040 miles on my 40th birthday <p dir="ltr">Well I wasn't sure if I'd do it but once I got to 26 miles it had to be done! </p>
<p dir="ltr"> I ran from my house in Wrexham to Chester, then along the Coast until I got to Flint Train Station. I caught the train back to Wrexham then ran home (with a bit added on). </p>
<p dir="ltr">When I was in Flint someone recognised me but I'm sorry, I didn't recognise him/you. </p>
<p dir="ltr">Whilst I was running I kept thinking, I'll stop soon, this is silly 😋. Why am I doing this. But then I would think of reasons to keep going; such as: <br>
- this won't help me run my upcoming 5k any faster but I know other ultra runners who do well off long miles for shorter stuff; <br>
- a friend from work who knew I was planning on doing 40 miles sent me a text at 20 miles in, how could I face them Monday morning! <br>
- In ten years time I'll remember this just as I can remember doing 30 at 30. </p>
<p dir="ltr">Etc </p>
<p dir="ltr">Glad I've done <u>it.</u></p>
Daniel Westonhttp://www.blogger.com/profile/13603912242048805117noreply@blogger.com0tag:blogger.com,1999:blog-259844171183176267.post-16242777444482213572019-05-16T22:53:00.001-07:002019-05-16T22:53:28.947-07:00Sandstone Trail Challenge 34 miles <p dir="ltr">I don't blog enough! It's nice to have a record ⏺ of my life even if I just write garbage.</p>
<p dir="ltr">So, last weekend I did the Sandstone Trail Challenge. It's a LDWA event. I wasn't interested in winning, I wanted more than that! I wanted the course record 4h10m and thought it would be achievable!</p>
<p dir="ltr">The mind is a funny thing. You have to believe that you are capable of something otherwise the mind won't will the body.</p>
<p dir="ltr">How did I get on?<br>
I started off well, I had target times etc and got to 10 miles feeling good. But then things, lots of little things, built up to eat away at my average pace.</p>
<p dir="ltr">Firstly at 11 miles I went a little off course and then after that I was hesitant at each junction / path fork and took a couple of seconds to check on my map I was going the right way. Then there was a bit of mud, not a lot, but enough to eat away at my average time. I also had to stop for a wee and stop to help a mentally disabled person who his rucksack caught on a gate! I had to stop at each check point to have my card stamped but in hindsight this was unnecessary. There were other things too. A constent headwind, too distracted by drinking enough water and carrying all the safety gear. </p>
<p dir="ltr">I was also enjoying myself! Strangely this meant I wasn't focussing on speed. I needed some competition to chase but I was out front on my <u>own.</u></p>
<p dir="ltr">So, end result: a cheap win in 4h43m and nowhere near the record.<br>
But lessons learnt and I still believe that I could get the record with better concentration.</p>
<p dir="ltr">The race reminds me of my day job a bit. I have a target 🎯 in mind for the day and unexpected distractions come up. I'm used to it in work and have strategies to fight them off.<br>
Any trail strategy advice will be most welcome. </p>
Daniel Westonhttp://www.blogger.com/profile/13603912242048805117noreply@blogger.com0tag:blogger.com,1999:blog-259844171183176267.post-86801800353269102222018-10-01T22:47:00.001-07:002018-10-01T22:47:50.312-07:00International Association of Ultrarunning - China 100km <p dir="ltr">Hi all, </p>
<p dir="ltr">A couple of months ago I applied to the organising committee of the Changan Ford Ultra-Challenge 2018. The application got through and therefore they'll pay the airfare, Hotel, travelling in China and most importantly the food. I have to sort out travel in the UK, Visa, vacations etc. Did you know that to get a tourist Visa you have to show that you are invited to China! </p>
<p dir="ltr">It's 100k on the road. The best Ultra athletes from each country will hopefully be there, similar to when I went two years ago. Although with the World 100km Championships being not that long ago maybe there will be a lower calibre. It's 26nd October so we'll be travelling 22nd October to 29th October. My wife will be left with the children which I don't like doing because she works so hard. She is a star. </p>
<p dir="ltr">Training has gone well with 6 quality weeks. I just have Chester Marathon this weekend then I need to rest. </p>
Daniel Westonhttp://www.blogger.com/profile/13603912242048805117noreply@blogger.com0tag:blogger.com,1999:blog-259844171183176267.post-89986296194410498002018-08-30T22:27:00.001-07:002018-09-01T07:23:32.111-07:00On a Quest - Gear Review On Cloudflow trainers Since the spring in 2006 I started a quest to find the perfect footwear. By chance I also started a new hobby at that time called running.<br />
<br />
I started with a shoemaker called Brooks who had a trader within the walled city of Chester. For three years I fraternised with Brooks' arsonal of models. I thought I found the right one but it wasn't perfect. I enjoyed it's support and cushioning but it was too heavy.
Then I switched alliances to Mizuno because a family member worked on the inside. I started with Mizuno's racing flats called Mushas which were the perfect 5-10K shoe for over pronators. Mizuno decided to keep upgrading the Mushas with version 4 getting a narrower toe box which didn't suit me. Then eventually they got replaced with Mizuno Hitogamis. I went through, probably 20 pairs of the Wave Hitogami trainers trying to decide whether or not I liked them. I did like them but I knew that they were too narrow. Every now and again I would buy another pair of shoes on my quest for a shoe to support me on the flat roads I travelled on but to also be light and with a wide toe box and be near to a natural running form.<br />
<br />
One of those purchases was the Altra Escalante. I've have two pairs of these. They are great for my fussy requirements but my history of running with the Mizuno's means I am finding it hard to adjust to the zero drop (how much taller the heel is than the forefoot). Another great feature of the Escalantes is that they have a super wide toe box. The first Altra shoemakers must have had me in mind when designing their trainers. Perfect for me but I need time to adjust and I may never get there (a zero drop runner).
A couple of months ago I decided to purchase another pair of Mizuno Hitogamis as mine had worn out and I needed time to adjust to the Altra Escalantes. However I quickly realised Mizuno had stopped making them. And everyone but me must have realised and therefore bought up the old stock.<br />
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So I got got technical in finding my next trainer. I wanted it to be in between the Escalantes and the Hitogamis in terms of weight, heal drop, support and toe box width. I searched all over the lands and wrote comparison tables and... (actually I'm romanticising, I spent two hours staring at a screen www.runrepeat.com).<br />
<br />
I came up with On Cloudflow.
I've now ran about 100 miles in them and I love them. I may have completed my quest but I'm not 100% sure yet. I'll be sure after going through a couple of pairs, I don't like to jump to conclusions.
My impressions of them so far are that they are responsive. They return a bit a energy, a small spring or stiffness which my beloved Hitogamis had in the Wave plate. The toe box is wide, and I hope On don't narrow it in later versions. In a perfect world I'd like the toe box to be even wider.
The drop in the CloudFlows is 6mm, the Hitogamis were 9mm.<br />
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This article relates to my road running which is mostly done at around 6:40 per mile pace. Some faster some slower. I am on another quest to find trainers for different type of running: track, trail, cross country. I’m beginning to think that this quest will go on and on as ultimately my foot isn’t designed to have a trainer on it. Some would argue that the best way to run is barefoot and I would agree but I’ve tried it and it's too messy and cold and feels silly.
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<br />Daniel Westonhttp://www.blogger.com/profile/13603912242048805117noreply@blogger.com0tag:blogger.com,1999:blog-259844171183176267.post-47070168048657960992017-11-15T07:39:00.002-08:002017-11-15T07:39:40.083-08:00Cold Running Clothes Selection ❄️<div dir="ltr">
"There's no such thing as bad weather, just bad clothing" <a href="http://www.simonandschuster.com/books/Theres-No-Such-Thing-as-Bad-Weather/Linda-Akeson-McGurk/9781501143625">quote</a> </div>
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This quote is mostly true but annoying when someone quotes it to you when you're soaked through and cold!</div>
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<br /></div>
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I've had 10 years of running in winter in North Wales, running almost everyday so I've decided write down some tips for others or to remind myself after a long summer. I'm not going to cover shoe choice, training or nutrition because it'll be too long. </div>
<div dir="ltr">
"Athletes are made in the winter". </div>
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<br /></div>
<div dir="ltr">
Firstly, maybe the biggest problem with running in the cold is that it takes 10 minutes to warm up. If you start off wrapped up then you will be too warm for most of the run. So, if you are unable to drop off clothes on the run it's best to start cold so that you don't have to worry about carrying your extra top tied up around your waist. If you're prepared to run by your house after 10 minutes then perfect, you can drop off your extra gear.</div>
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<br /></div>
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Here's a handy guide in a table: </div>
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<b><i>Gear</i></b><br />
<b>Temperature control </b><br />
In my opinion, overrated. Yes it might regulate your temperature but only a tiny bit and certainly not enough to justify the cost. Also these garments often have complicated washing instructions.</div>
<div dir="ltr">
<b><br /></b></div>
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<b>Waterproofs</b> <br />
A jacket can be good but only in certain situations and it has to be light and breathable. Through trial and error I've found that a waterproof jacket is a good choice when it's raining and under 10°C (proud of finding the ° on my mobile text!). Any warmer than 10°C and you'll be wet on the skin from sweat. I spent ages researching (not testing) a good jacket and found the OMM Kamleika Race Smock II with great reviews. Check out my review of it <a href="http://another%20running%20blog:%20OMM%20Kamleika%20Race%20Smock%20II%20Jacket%20Review%20danielsrunningblog.blogspot.com%20%E2%80%BA%20omm.../">here</a>.<br />
Waterproof trousers are only required for slow running in very cold environments, rarely used. Compulsory kit for some races. </div>
<div dir="ltr">
<b><i><br /></i></b></div>
<div dir="ltr">
<b><i>Gloves</i></b><b><i> </i></b><br />
There are lots of choices! Have a range but notes that mittens are much warmer especially when you don't use the thumb and make a good fist. </div>
Daniel Westonhttp://www.blogger.com/profile/13603912242048805117noreply@blogger.com0tag:blogger.com,1999:blog-259844171183176267.post-61149537354243498812017-07-03T22:14:00.000-07:002017-07-03T22:14:30.820-07:00Wirral Ultra 2017 1st place <span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px;">haven't been writing many blogs lately because I don't think I have anything original or interesting to say but here it goes! </span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px;" /><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px;">After a disappointing 100km time at the National Championships in May I entered the Wirral Ultra and I'm glad I did because I did well there. </span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px;" /><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px;">I won in a time of 4h08m for a distance of 36 miles. Pleased with the pace considering four wee stops (toilet) and other stops to navigate. The best thing was how I felt; strong throughout and was able to pick up the pace. </span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px;" /><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px;">If anyone is thinking about doing this event then I would definitely recommend recce ing the route beforehand. I did and it helped. I only recced it once and wished I had done it more. Even when I was going the right way I was looking at the map in places to make sure I was on course, this slows you down. The last 8 miles are the hardest to navigate. But don't let this put you off because it's not hard to navigate, it's just that I'm not good at following signs (I run too fast!).</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px;" /><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px;">Nutrition </span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px;">Leading up to the race my diet was ok. Low sugar but, as always, a bit too much cereal. A funny thing is that I ate pizza and chip shop Fish n Chips the day before, but in my defense not a lot. </span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px;">On race day I had cereal and coffee for breakfast. </span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px;">On route I stuck to Tailwind mixed in with my water, it worked out well, no stomach problems at all. I was too hydrated which made me wee four times on the run. I was worried about the temperature getting hot but it stayed cool. </span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px;" /><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px;">I started the race going about 20 seconds per mile too slow for about 13 miles but I had good company and was enjoying the chat. It would have been boring to have run alone all the way and I wasn't really looking for a particular time. Partly why I wanted to do this race was to fall in love with Ultra running again after putting too much pressure on myself at the nationals and it worked. I also just wanted to see if I could do the distance without my hamstrings being weak which they had been in the last couple of races. </span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px;" /><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px;">I have had the pleasure of having Zach Bitter coaching me this spring and he gave me a great plan between the 100km and the Wirral Ultra. We recognized that my weak hamstrings were probably the result of doing too much MAF (Maximum Aerobic Function) at one pace so Zach had a bit more variety in the last four weeks to give that muscle group a chance to recover. It worked out well.</span>Daniel Westonhttp://www.blogger.com/profile/13603912242048805117noreply@blogger.com0tag:blogger.com,1999:blog-259844171183176267.post-1804214450696356502017-05-12T22:24:00.001-07:002017-05-12T22:24:25.156-07:00Me "I'll come home earlier if my heart rate is high" Dad "but what would you do in a race?" <p dir="ltr">Me "I'll come home earlier if my heart rate is high" <br>
Dad "but what would you do in a race?" </p>
<p dir="ltr">This was a conversation I had with my Dad just before a long Sunday run. He was a runner in the 80s and a good runner too. </p>
<p dir="ltr">This reply from my Dad made me smile to begin with because I imagined a silly scenario of looking at my heart rate in a race and giving up due to seeing a number on a device. It just wouldn't happen, for me, so I initially thought. </p>
<p dir="ltr">My Dad and I then chatted a bit about it. He didn't have technology in the 80s and in some ways that was an advantage; he knew how to listen to his body. But in other ways it was a disadvantage, e.g. he didn't always know what his body was saying. </p>
<p dir="ltr">I told him about my last race which was 4 miles. I wore my heart rate monitor and my HR was 195+ most of the time. I didn't look at it in the race but had I what would I have done? Probably nothing because the race was short. </p>
<p dir="ltr">What about an Ultra race of 7 hours, should I let my heart rate influence me? I would say yes, but only a little bit. I don't have all the answers but I'm enjoying the lessons. </p>
<p dir="ltr">Thanks for reading. Let me know your thoughts. </p>
Daniel Westonhttp://www.blogger.com/profile/13603912242048805117noreply@blogger.com0tag:blogger.com,1999:blog-259844171183176267.post-22283009830855859182017-04-11T21:52:00.001-07:002017-04-11T21:52:33.450-07:00Maximum Aerobic Function (MAF) Training Update part 4<p dir="ltr">http://zachbitter.com/blog/ </p>
<p dir="ltr">Check out the above link for Zach's blog post on coaching me. </p>
<p dir="ltr">The training is going well. Still building up the MAF miles. MAF is best explained on Doctor Phil Maffetone's website here:<br>
https://philmaffetone.com/want-speed-slow-down/ </p>
<p dir="ltr">I'm now up to about 75 miles per week at a MAF effort. I'm hoping to put in two weeks of 80 miles but I'll see how it goes. It's great having Zach to coach me. I've not had a coach before and previously I would have done a lot more slow / recovery miles. That's the beauty of MAF training. It doesn't hammer the body too much and so the "recovery" runs are reduced. I listen to my body and take a recovery run when needed. I like the expression Zach told me for my run yesterday:</p>
<p dir="ltr">"take what the body gives you". </p>
<p dir="ltr">Last weekend I raced a short distance (for an Ultra runner), it was five miles on the road. Considering I hadn't done any interval /speed work I still managed a pace of 5m22s per mile for 5miles. That was a confidence boost because my marathon I did a month ago was a bit slower than I expected (2h37m). </p>
<p dir="ltr">Thank you for reading yet another running blog! </p>
<p dir="ltr">Keep running. </p>
<p dir="ltr">Daniel </p>
Daniel Westonhttp://www.blogger.com/profile/13603912242048805117noreply@blogger.com0tag:blogger.com,1999:blog-259844171183176267.post-65763767029116323732017-03-15T05:22:00.001-07:002017-03-15T05:22:22.897-07:00Zach Bitter coaching blog 1http://zachbitter.com/blog/2017/03/behind-the-curtain-introduction.htmlDaniel Westonhttp://www.blogger.com/profile/13603912242048805117noreply@blogger.com0tag:blogger.com,1999:blog-259844171183176267.post-15797733184519084642017-02-26T07:17:00.000-08:002017-02-26T07:17:14.016-08:00Guidance on running at the Center Parcs: Sherwood ForestHere is some guidance on running at the Center Parcs: Sherwood Forest.<br />
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The first thing to say is that the place is completely fenced in so expect to do loops. You can do a 5k without repeating a road. Here's a copy of a map of the place.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAyOP7TqgZIWfPsoUfJUKSKZJcqAceoEV5x5O_gOkxoEtT53mtz1ECOD-SOjTaBOrVF1r8DAhTJPsoLk7kw_zwSjU69m7GT5pSwgjTj0wtZl5nG60g1WtyuOIqD-UgCmIUhL7td0AitqA/s1600/DSC_2058.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAyOP7TqgZIWfPsoUfJUKSKZJcqAceoEV5x5O_gOkxoEtT53mtz1ECOD-SOjTaBOrVF1r8DAhTJPsoLk7kw_zwSjU69m7GT5pSwgjTj0wtZl5nG60g1WtyuOIqD-UgCmIUhL7td0AitqA/s1600/DSC_2058.JPG" /></a></div>
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If you get time before going familiarise yourself with the map. Otherwise schedule your first run as a slower paced run to get to know the area. </div>
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The best time to go is between 7am and 9am as later on there are too many cyclists. Don't worry about vehicle traffic as cars are not allowed on site during the week. </div>
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Mainly the terrain is undulating (gentle hills) on tarmac. If you want a bit of off road then there is about a mile's worth running along the top (north) side. The full trail is not shown on the map but the nature trail shown in the far right top corner (as a loop) is one end of the mile. To get onto the loop you need to go right to the end of the road that has chalets in the high 880s on. </div>
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If you want to do intervals there are a couple of nice half mile sections that also have Strava segments on. Here's a copy of the segments for you Strava lovers: </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjz5tLMC70L1NPYSgouSxHiZAVwGZZsD2J0h7PEBsuw7TGMrlJxJk80g-PUMGMBhMG3Uw8mphNLgRY0laT-s0qgwLOjtAIHYo0nXzq14-ICP-PjrzAPA97FZG0yqaWgiFZiGOyGq7Fnb_k/s1600/Screenshot_2017-02-25-17-57-15.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjz5tLMC70L1NPYSgouSxHiZAVwGZZsD2J0h7PEBsuw7TGMrlJxJk80g-PUMGMBhMG3Uw8mphNLgRY0laT-s0qgwLOjtAIHYo0nXzq14-ICP-PjrzAPA97FZG0yqaWgiFZiGOyGq7Fnb_k/s640/Screenshot_2017-02-25-17-57-15.jpg" width="360" /></a></div>
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Note that the best 1/2 mile reps I found were around the East side of the camp. </div>
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Daniel Westonhttp://www.blogger.com/profile/13603912242048805117noreply@blogger.com0tag:blogger.com,1999:blog-259844171183176267.post-15460300458448843642017-02-23T22:17:00.000-08:002017-02-23T22:17:51.581-08:00Hoka Huakas Review There are lots of reviews on these shoes around the internet and I’m not looking to put just another review out there. If you want a general overview of the shoe this is a good place:
Link (roll over me to see where I go)
What I want to add is that you shouldn’t be too scared to modify this shoe (or any other shoe for that matter).
A lot of people say that the Hoka Huakas are too narrow in the toe box and the ankle collar is too high. I found this too but after some modifications they seem to be OK.
The modifications I made were to just cut the ankle collar off with a pair of scissors. Then with the toe box I laced them up differently (missed out the lower holes completely). This seems to have worked but if you need to go further you can cut a slit in the side of the shoe were it rubs. I’ve done this with another pair of trainers and it’s fine. It doesn’t keep ripping when you run in them. Daniel Westonhttp://www.blogger.com/profile/13603912242048805117noreply@blogger.com0tag:blogger.com,1999:blog-259844171183176267.post-42350773129990543112017-02-22T06:21:00.001-08:002017-02-22T06:21:36.655-08:00Maximum Aerobic Function update <p dir="ltr">As you may know I've been running MAF since Christmas day! So about 2 months. I've stuck with it. No intervals, no tempos, just MAF or slower. The main goal is a 100km in May. I've been very tempted to do 8x800, my favorite interval session, but resisted. </p>
<p dir="ltr">Last weekend I raced a half marathon in 1h13m, my forth fastest time, ever, and I've done 16 of them. I'm pleased with that considering the fact that I have not ran at that pace, 5m33s a mile, since mid December (apart from one 4 mile race). </p>
<p dir="ltr">If the half was my main goal I would have thrown in a couple of tempo runs and I don't think it would have taken many to get a personal best. Hopefully this MAF training will continue to suit me. Next up is a marathon in 3 weeks.Hopefully a PB there because MAF training is better suited to the longer stuff. </p>
Daniel Westonhttp://www.blogger.com/profile/13603912242048805117noreply@blogger.com0tag:blogger.com,1999:blog-259844171183176267.post-31813172591225473992017-01-26T09:39:00.001-08:002017-01-26T09:39:30.859-08:00Zach Bitter consultation<p dir="ltr">I used some of my hard earned money to have an hour consult with Mega Ultra Cool Runner/Coach Zach Bitter. He’d been giving me a bit of advise anyway on messenger. We discussed Maximum Aerobic Function training. </p>
<p dir="ltr">He really knew his stuff. Amongst other things I’ve made a note below of what I learnt. </p>
<p dir="ltr">In order to work out a more accurate MAF heart rate run 30 minutes all out / race. Then take the last 20 mins and use the average and subtract your age. </p>
<p dir="ltr">Instead of running 70 – 80 miles at MAF less 10 beats pick up the effort and run 40 miles to begin with and try to increase the miles each week. The rest of my mileage can be easy. </p>
<p dir="ltr">In Ryan Hall’s book he talks about the east Aficans. They train similar; easy is easy but their progression runs (MAF) are fast. </p>
<p dir="ltr">If training for a half marathon it will be worth doing a few tempo runs but only if it feels OK. If training for a full marathon then tempos are not necessarily required as the pace will be close enough.</p>
Daniel Westonhttp://www.blogger.com/profile/13603912242048805117noreply@blogger.com0tag:blogger.com,1999:blog-259844171183176267.post-45280897586064987492016-12-26T03:37:00.001-08:002016-12-28T09:13:29.248-08:00Dr Phil Maffetone - MAF (Maximum Aerobic Function <p dir="ltr">I'm trying MAF for 3-4 weeks again, see how it goes.  </p>
<p dir="ltr">If you've not heard of this type of training before Google it,  it's worth considering. It's basically running to heart rate (180 minus your age) all the time apart from racing. It's enough to improve yourself but not enough to damage you. </p>
<p dir="ltr">I ran 12 miles yesterday and only just kept to maf. 141bpm and 6:17 pace, road and slightly windy. I think my maf should be 148 (I'm 37) so 5+ for fitness. Yesterday my legs were tired after a 5k race on Saturday so I was struggling to keep my heart rate up. My heart was chilled out! But my legs hurting. </p>
Daniel Westonhttp://www.blogger.com/profile/13603912242048805117noreply@blogger.com0tag:blogger.com,1999:blog-259844171183176267.post-30902987102420445792016-12-13T23:18:00.001-08:002016-12-13T23:18:15.585-08:00Telford 10k 15 seconds too slow I was asked to represent North Wales in this 10k which was an elite race. I am not sure what the qualification was but I think I heard someone say sub 35 min.
The runners in the race were crazy fast. I’ve never experienced a race like this in my 10 years of running. Usually I’m racing in the top five but I finished 89th! My time was 33mins3second which is just a second or so over my PB. I was a bit frustrated, not with how many people were quicker than me but by my time. I was expecting 32mins45 seconds and was on for that time until about 4 miles in. I lost concentration. I had a slight stitch and started to feel sorry for myself. I even thought about dropping out. But then at 4.8miles I refocused and told myself to pick up the pace and stop being slow. I’d trained hard for this so make the most of it. Over the last mile I went for it, running with a stitch but putting up with it. But the problem was that when the stitch started I slowed a little and lost 15 seconds. It’s strange how just a small relapse in concentration can take 15 seconds. Usually 12 seconds wouldn’t make a difference but in the race it would have. I really wanted a 32:45, it sounds a lot quicker than 33:03; minutes quicker. O well, I can’t really grumble because it was a life experience and I did one of my quickest 10ks ever.Daniel Westonhttp://www.blogger.com/profile/13603912242048805117noreply@blogger.com0tag:blogger.com,1999:blog-259844171183176267.post-74571924782616906132016-11-29T21:50:00.001-08:002017-04-17T22:32:46.968-07:00Running podcasts <div dir="ltr">
Last year I did a list of top running podcasts to listen to. Here's an updated list... </div>
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long distance runner I listen to podcasts when running. Over years of running I've listened to hours worth!</div>
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It’s taken me some time to find these podcasts and I thought it would be good to provide a summary of them for other fellow runners to use. Here's a list, each one is clickable:</div>
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<a href="http://www.bengreenfield.com/">Ben Greenfield Fitness</a> </div>
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<a href="http://cloud259.com/">Cloud 259</a></div>
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<a href="http://www.enduranceplanet.com/">Endurance Planet </a> </div>
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<a href="http://gingerrunnerlive.libsyn.com/rss">Ginger Runner </a></div>
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<a href="http://letsgetrunning.podbean.com/feed/">Let's Get Running </a></div>
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<a href="http://www.marathontalk.com/">Marathon Talk</a> </div>
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<a href="http://www.marathontrainingacademy.com/">Marathon Training Academy</a> </div>
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<a href="https://soundcloud.com/robinwatson26-2">Rob Watson Show</a> (dormant) </div>
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<a href="http://www.ruelsrunning.com/">Ru El's Running</a></div>
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Runners Academy (not been any recent ones) </div>
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<a href="http://runrunlive.com/">RunRunLive</a></div>
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<a href="http://scienceofultra.libsyn.com/rss">Science of Ultra </a></div>
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<a href="http://www.marathontalk.com/archive/talk_ultra.php">Talk Ultra</a></div>
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<a href="http://www.marathontalk.com/parkrun.php">The parkrun Show</a></div>
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<a href="http://feeds.feedburner.com/scienceofrunning/MMpodcast">The Science of Running</a> </div>
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<a href="http://www.trailoutlaws.com/">Trail Outlaws Podcast</a></div>
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<a href="http://trailrunnernation.libsyn.com/rss">Trail Runner Nation</a> </div>
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<a href="http://ultrarunnerpodcast.com/">Ultra Runner Podcast</a></div>
Daniel Westonhttp://www.blogger.com/profile/13603912242048805117noreply@blogger.com0tag:blogger.com,1999:blog-259844171183176267.post-16308333165680329992016-10-01T01:01:00.000-07:002016-10-02T03:48:10.347-07:00Gobi Desert International - race report - 9bar fueled in training <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifyx1w_90OrUupgk9SJu-leV6Zfwc2iq8vXgdFxMT6Beum7wqt7QAbmGlMXoRrWKDF1bosdlEvPcyOqWuei4NFEQ2cbnpx-fPSHScxrfiKL-7Jb8qxUxa1oNJKq_nnqPr9I79MgnJAIiA/s1600/IMG_20160926_111655.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifyx1w_90OrUupgk9SJu-leV6Zfwc2iq8vXgdFxMT6Beum7wqt7QAbmGlMXoRrWKDF1bosdlEvPcyOqWuei4NFEQ2cbnpx-fPSHScxrfiKL-7Jb8qxUxa1oNJKq_nnqPr9I79MgnJAIiA/s320/IMG_20160926_111655.jpg" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKcYS2IhBkmCkkHjJ6-pgFsV1C8tXeqJRj1p-0fkHNdg4dIteES5lCR5H0RitvALqiKi5RA3ExgA_l2WyhzuLa_3fo5LyHxBTUSgtnckMLBV1_gsqIbbO-BG_qsvSnbkjrz4w00JbAzrM/s1600/FB_IMG_1475234748651.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKcYS2IhBkmCkkHjJ6-pgFsV1C8tXeqJRj1p-0fkHNdg4dIteES5lCR5H0RitvALqiKi5RA3ExgA_l2WyhzuLa_3fo5LyHxBTUSgtnckMLBV1_gsqIbbO-BG_qsvSnbkjrz4w00JbAzrM/s320/FB_IMG_1475234748651.jpg" width="240" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzeL0TgcQWYtYLw_nlfpQofst2sO44c_BBFZO6H9eZ5TVReES73nYF3Q0-mDhtRREVvIeV2s8Lyza5nXjN8lR1wdrDLZtxcYL4o-8drjAIqb6YquuZQSSR3BeLvKeS_9Kq6DnVe_hKeOk/s1600/FB_IMG_1475258610272.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzeL0TgcQWYtYLw_nlfpQofst2sO44c_BBFZO6H9eZ5TVReES73nYF3Q0-mDhtRREVvIeV2s8Lyza5nXjN8lR1wdrDLZtxcYL4o-8drjAIqb6YquuZQSSR3BeLvKeS_9Kq6DnVe_hKeOk/s320/FB_IMG_1475258610272.jpg" width="320" /></a></div>
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<span style="background-color: white; font-family: "tahoma" , "verdana" , "arial" , sans-serif; font-size: 13.2px;">I was invited, with other athletes from Great Britain, to go to the Gobi Desert 100km race. After speaking to the boss, my wife, I accepted the invite. I obtained the qualifying elite race standard so they paid for the flights, accommodation and food. </span><br />
<span style="background-color: white; font-family: "tahoma" , "verdana" , "arial" , sans-serif; font-size: 13.2px;">When I arrived in Jiuquan, North West China, after four flights, it was apparent that the race organisers had spent a lot of money on the event because the Hotel was expensive, there was a posh News Conference and a filming crew. </span><br />
<span style="background-color: white; font-family: "tahoma" , "verdana" , "arial" , sans-serif; font-size: 13.2px;">The days before the race I was nervous because I kept meeting the other invited international super ultra runners and felt I wouldn’t be able to compete against them but I surprised myself…</span><br />
<span style="background-color: white; font-family: "tahoma" , "verdana" , "arial" , sans-serif; font-size: 13.2px;">On the Race day I was up at 4:30am. It took me 20 mins to put my foot wear on! Compression socks, trainers and gaiters. There was a 45minute coach journey to start. At the start the filming crew there with big vehicles, cameras, two helicopters; I was getting nervous again. </span><br />
<span style="background-color: white; font-family: "tahoma" , "verdana" , "arial" , sans-serif; font-size: 13.2px;">Then the race started with big flares. </span><br />
<span style="background-color: white; font-family: "tahoma" , "verdana" , "arial" , sans-serif; font-size: 13.2px;">I was surprised at how dry everything was. I didn't feel damp with sweat because it would evaporate from my skin straight away. I followed the markers which were every 100m. The sand was easier in places to run on so I concentrated on finding the easiest sand to hit. I was in about 15th position for first 15k. I was drinking 1 litre of water every hour with an electrolyte (salts). Eating bananas, crackers, gels etc from the aid stations. The crackers were hard to swallow! At 20K there were large sand dunes to navigate. Some of then were easier to run around rather than overs. </span><br />
<span style="background-color: white; font-family: "tahoma" , "verdana" , "arial" , sans-serif; font-size: 13.2px;">Miles of sand! At some points I could see the course stretch out for a long way ahead. Also, in places the sand was like ash, very powdery which puffed up when running on. I'm glad I had trainer gaiters on to keep the dust and sand out of my shoes. At about 85 k I started to cramp up and had to walk for a little bit. From 90k to the end it took every once of mental energy I had to finish. I knew I was in 7th position so that kept me going as I didn’t want to loose a place. </span><br />
<span style="background-color: white; font-family: "tahoma" , "verdana" , "arial" , sans-serif; font-size: 13.2px;">At the end of the race I found out that a lot of people didn't finish because of the heat, it was hotter than forecasted. </span><br />
<span style="background-color: white; font-family: "tahoma" , "verdana" , "arial" , sans-serif; font-size: 13.2px;">I finished 7th overall in a time of 9h30m. </span><br />
<span style="background-color: white; font-family: "tahoma" , "verdana" , "arial" , sans-serif; font-size: 13.2px;">A documentary of the race from Chinese Company TV is linked here: </span><br />
<a href="http://cbox.cctv.com/phone/video/index.shtml?guid=cc521c0dc85d48fb8233dee692e81987&from=timeline&isappinstalled=0" rel="nofollow" style="background-color: white; color: #cc0000; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; text-decoration: none;" target="_blank" title="http://cbox.cctv.com/phone/video/index.shtml?guid=cc521c0dc85d48fb8233dee692e81987&from=timeline&isappinstalled=0">Link (roll over me to see where I go)</a><br />
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A massive thank you to:<br />
My wife for looking after the children;<br />
Walter Hill for believing in me;<br />
9bar for giving me loads of their bars to aid my training ;<br />
Paul Fernandez and<br />
Melissa Venables, for looking after me and being brilliant friends.<br />
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<span style="background-color: white; font-family: "tahoma" , "verdana" , "arial" , sans-serif; font-size: 13.2px;">Results of top finishers:</span><br />
<span style="background-color: white; font-family: "tahoma" , "verdana" , "arial" , sans-serif; font-size: 13.2px;">1. Manuel Anguita Bayo. Spain </span><br />
<span style="background-color: white; font-family: "tahoma" , "verdana" , "arial" , sans-serif; font-size: 13.2px;">2. Seiji Kobayashi. Japan </span><br />
<span style="background-color: white; font-family: "tahoma" , "verdana" , "arial" , sans-serif; font-size: 13.2px;">3. Yoshihiko Ishikawa. Japan </span><br />
<span style="background-color: white; font-family: "tahoma" , "verdana" , "arial" , sans-serif; font-size: 13.2px;">4. Georgio Calcaterra. Italy </span><br />
<span style="background-color: white; font-family: "tahoma" , "verdana" , "arial" , sans-serif; font-size: 13.2px;">5. Ulf Patrick Verme. </span><br />
<span style="background-color: white; font-family: "tahoma" , "verdana" , "arial" , sans-serif; font-size: 13.2px;">6. Zach Bitter. USA </span><br />
<span style="background-color: white; font-family: "tahoma" , "verdana" , "arial" , sans-serif; font-size: 13.2px;">7. Daniel Weston. Great Britain </span><br />
<span style="background-color: white; font-family: "tahoma" , "verdana" , "arial" , sans-serif; font-size: 13.2px;">8. ? </span><br />
<span style="background-color: white; font-family: "tahoma" , "verdana" , "arial" , sans-serif; font-size: 13.2px;">9. Paul Fernandez. Great Britain </span><br />
<span style="background-color: white; font-family: "tahoma" , "verdana" , "arial" , sans-serif; font-size: 13.2px;">10. Chinese? </span><br />
<span style="background-color: white; font-family: "tahoma" , "verdana" , "arial" , sans-serif; font-size: 13.2px;">11. Valeria Sasto (women) </span><br />
<span style="background-color: white; font-family: "tahoma" , "verdana" , "arial" , sans-serif; font-size: 13.2px;">12. Christopher Lux 10h14m</span><br />
<span style="background-color: white; font-family: "tahoma" , "verdana" , "arial" , sans-serif; font-size: 13.2px;">11. Ravis 10h 17min. </span><br />
<span style="background-color: white; font-family: "tahoma" , "verdana" , "arial" , sans-serif; font-size: 13.2px;">12. Juan Garcia Spanish</span>Daniel Westonhttp://www.blogger.com/profile/13603912242048805117noreply@blogger.com0tag:blogger.com,1999:blog-259844171183176267.post-73171556101203318592016-06-04T22:38:00.001-07:002016-06-04T22:38:11.051-07:00Sandstone Trail #fkt write up <p dir="ltr">In short, I didn't get the record. I couldn't count it as I went the wrong way. </p>
<p dir="ltr">Here's a link to more info</p>
<p dir="ltr">https://xmiles.co.uk/blogs/profiles/128263811-runners-profile-daniel-weston </p>
Daniel Westonhttp://www.blogger.com/profile/13603912242048805117noreply@blogger.com0tag:blogger.com,1999:blog-259844171183176267.post-824001566594922552016-05-07T11:53:00.001-07:002016-05-07T12:16:58.854-07:00Sandstone Trail - Record attempt bank holiday Monday 30th May <p dir="ltr">There's an old path not too far from where I live called the Sandstone Trail. It's 34 miles long and the record for running it is 4h10m. </p>
<p dir="ltr">On 30th May 2016, all things well, I'll be trying to beat it. </p>
<p dir="ltr">Over the years I've run all of the path but I'm still worried about getting lost. </p>
<p dir="ltr">I'll be setting off from Whitchurch at 7am and hopefully finishing at around 11am. Luckily a friend is meeting me at the half way point to do the second half. My wife will drop me off and my Dad will pick me up at the end. I couldn't do it without their help. If anyone else is able to help I'd be really grateful. The most helpful thing would be to hand me water at any point you're able to. </p>
<p dir="ltr">Thanks </p>
<p dir="ltr">Daniel Weston <br></p>
Daniel Westonhttp://www.blogger.com/profile/13603912242048805117noreply@blogger.com0tag:blogger.com,1999:blog-259844171183176267.post-13234401586301812782016-03-29T05:40:00.002-07:002016-03-29T05:40:22.968-07:00National Silver - British 100km Road Championships 2016<span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">"W" for Wales, Weston and Wrexham AC.</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">On Easter Sunday 2016 I got silver in the British 100km Road Championships 2016 at Perth, Scotland. It was 42 laps (each 2.4km long); measured by IAAF. The race also incorporated the Anglo Celtic Plate which I was part of the Welsh team.</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">Here is a bit of history on the ACP if you're interested. </span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><a href="http://www.national100k.com/files/AngloCelticPlateResults.pdf" style="background-color: white; color: #cc0000; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px; text-decoration: none;" target="_blank" title="http://www.national100k.com/files/AngloCelticPlateResults.pdf">Link (roll over me to see where I go)</a><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;"> </span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">I was very pleased with how consistently paced I was.</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">Fuel. </span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">One of the main things people are interested in is the nutrition. If you're one of them then here's roughly what I ate. It's not perfect or necessary right:</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">Evening dinner the night before: Ate early, tinned mackeral, chicken wings, chips. </span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">On the day</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">Breakfast </span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">Coconut flour mixed with </span><span class="glossary" style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">rice</span><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;"> crispies and water, Cashew Nut Butter. Water. </span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">----------------</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">Whilst running</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">Miles 1-10</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">Water, 1/2 banana, savoury baby food in a pouch, </span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">Miles 10-30, Water with salt tablet in, dark chocolate, nuts.</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">Miles 30-40 Pain killers (Ibuprofen) savoury baby food pouch</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">Miles 40-60 Coke, jelly babies, 1/2 banana. Paracetamol </span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">----------------</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">In hind sight I should have drank more. In total it was only 1.5 litres. The problem was that it was cold and it was hurting my tummy to drink. </span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">Mental </span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">The next question I'm often asked about these long races is to do with the mental aspect. </span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">What do you think about?</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">How do you switch off the desire to stop?</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">How do you cope with the pain? </span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">etc. </span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">I've read up about this and have quite a few tricks that work for me, simple things like: </span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">Remember you can only change what you can control (what food, what water I've had, what pace I'm doing, etc). Since you can't change other things don think about them. </span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">Thinking about time and distance could only be thought about when I was in a good mood as it drained me too much. I tended to be in a better state about 10 mins after drinking or eating. Thinking about my pace was necessary to stay in the "game" but I preferred to think about things OUTSIDE of the self. Thinking inside, for me, focusses on me and my pain and what I need to do to endure; it's hard. </span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">The other times, when I didn't need to think about the race/times/distance was fun; in a strange way. I focussed outside of the self. For example, </span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">- counting the park benches on the looped course in the park for great (32 of them) and I even named some of them. </span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">- counting the bins (8 or 9)</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">- encouraging people I lapped (keep smiling, you're looking strong etc)</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">- how are other people doing</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">- any funny babies or dogs </span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">A good book, for those interested in Sports Mentality, is </span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">"Elite Minds" by Dr. Stan Beecham.</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">The best parts of the day were seeing my support team Mike Robbins and Arwel Lewis on each lap. These two guys were there all day recording the times and handing me my food and drink. They were really supportive and I could see the excitement on their faces when I was working up the field in the final 10 laps.</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">I couldn't fault the organisation of the event one bit. Many thanks to all the volunteers on the day. </span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">Here are my splits for the day: </span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">Split Name</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">Time</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">Time From Prev Leg</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 1 00:10:18 00:10:18</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 2 00:20:31 00:10:12</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 3 00:30:42 00:10:11</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 4 00:40:51 00:10:09</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 5 00:50:51 00:09:59</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 6 01:01:08 00:10:17</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 7 01:11:01 00:09:52</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 8 01:20:58 00:09:57</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 9 01:30:59 00:10:00</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 10 01:41:02 00:10:03</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 11 01:51:25 00:10:22</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 12 02:01:42 00:10:17</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 13 02:11:46 00:10:03</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 14 02:21:55 00:10:09</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 15 02:31:55 00:09:59</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 16 02:42:12 00:10:17</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 17 02:52:34 00:10:21</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 18 03:02:54 00:10:20</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 19 03:13:09 00:10:14</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 20 03:23:30 00:10:21</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 21 03:34:04 00:10:33</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 22 03:44:14 00:10:10</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 23 03:54:15 00:10:00</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 24 04:04:14 00:09:58</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 25 04:14:13 00:09:59</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 26 04:24:31 00:10:17</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 27 04:35:04 00:10:33</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 28 04:45:43 00:10:38</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 29 04:56:25 00:10:42</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 30 05:07:01 00:10:36</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 31 05:17:15 00:10:13</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 32 05:27:38 00:10:23</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 33 05:37:59 00:10:20</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 34 05:48:38 00:10:38</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 35 05:58:57 00:10:19</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 36 06:09:24 00:10:27</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 37 06:20:02 00:10:38</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 38 06:30:36 00:10:33</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 39 06:41:09 00:10:32</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 40 06:51:28 00:10:19</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 41 07:01:38 00:10:09</span><br style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;" /><span style="background-color: white; font-family: tahoma, verdana, arial, sans-serif; font-size: 13.2px; line-height: 20px;">L 42 07:11:47 00:10:09</span>Daniel Westonhttp://www.blogger.com/profile/13603912242048805117noreply@blogger.com0tag:blogger.com,1999:blog-259844171183176267.post-26167957338643374392016-02-26T04:39:00.001-08:002016-02-26T04:47:28.714-08:00Six degrees of separation in racing <p dir="ltr">Had you heard of the theory "six degrees of separation"?  Basically it states that everyone and everything is six or fewer steps away, by way of introduction, from any other person in the world, so that a chain of "<a href="https://en.m.wikipedia.org/wiki/Friend_of_a_friend">a friend of a friend</a>" statements can be made to connect any two people in a maximum of six steps. It was originally set out by <a href="https://en.m.wikipedia.org/wiki/Frigyes_Karinthy">Frigyes Karinthy</a> in 1929 and popularized by <a href="https://en.m.wikipedia.org/wiki/Six_Degrees_of_Separation_(play)">a 1990 play</a> written by <a href="https://en.m.wikipedia.org/wiki/John_Guare">John Guare</a>. <br></p>
<p dir="ltr">Well, I wondered if runners are six or less steps away from any other runner in the world where a connection is when two people have been in the same race. </p>
<p dir="ltr">It would be interesting to get hold of all UK race data (maybe the power of 10) to see, on average, how many steps away UK runners are from each other. For two runners who have been running for 5+ years and racing about 10 races a year the average might be suprisingly low. </p>
<p dir="ltr">What do you think? </p>
Daniel Westonhttp://www.blogger.com/profile/13603912242048805117noreply@blogger.com0tag:blogger.com,1999:blog-259844171183176267.post-15904416922909068922015-10-18T04:52:00.001-07:002015-10-18T04:52:20.954-07:00Farndon 10k race report 83.21 WAVA today, I've got to go a bit quicker to get an 85 like Mr Rowlands my running buddy. I was 3rd in 33:10. Russ Bentley was first and Rob Samuels second, there was only 5 seconds between them. 31:30 ish they did. Kept with them for 2k.
I was impressed with the event organisers. There was a lot of runners but it went smoothly. Last time I did the evnt it was low key, only about 50 runners. I think there was 300+ today.
Pleased because it was my highest WAVA on an undulating course.
Can't wait to do it next year.Daniel Westonhttp://www.blogger.com/profile/13603912242048805117noreply@blogger.com0tag:blogger.com,1999:blog-259844171183176267.post-14832905233409745772015-09-19T22:08:00.000-07:002015-09-19T22:08:15.496-07:00OMM Kamleika Race Smock II Jacket Review I've spent ages looking for a decent waterproof and breathable jacket to run in and eventually bought the OMM Kamleika Race Smock II. I received it yesterday and so far it's everything it promised to be.<br />
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The best thing is that it's stretchy and waterproof and breathable. For me the other two best bits are thumb holes and a breast pocket for my phone.<br />
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I noticed, when researching that there weren't many close up pictures so here's some for you.<br />
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The hood fits nicely. You can still look sideways because it's cut back. It's adjustable around the back too. The little peak is cool too, it'll keep some rain out of the eyes.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdp0rQAyhs_HuPMn_R0g2givCWgTVH6-M7iL4Zl0hmjH_rmpsqPPQ2uM4o-ItfAHxL5q8pFocjcBOEc7cV0lKPtmyo4LKrTdfV88JvUlPmDi9pD_m5vS-uGWR7msI4HbuXxwE0VnkxUTA/s1600/DSC_1375.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdp0rQAyhs_HuPMn_R0g2givCWgTVH6-M7iL4Zl0hmjH_rmpsqPPQ2uM4o-ItfAHxL5q8pFocjcBOEc7cV0lKPtmyo4LKrTdfV88JvUlPmDi9pD_m5vS-uGWR7msI4HbuXxwE0VnkxUTA/s320/DSC_1375.JPG" width="180" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimgOOqMlfv5rRIhF8j4PkvShHSlXh3s8KVf-oRbutXt3rIR1AOrd8ywLvslQeBTbyK-AL8b5ULofKgrxYbs_I5W3fBliP0Y0H5LUBOLC8VKF9_JaQ-_8KhNh1QpOyiY6V_coP1BbOZeZg/s1600/DSC_1369.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimgOOqMlfv5rRIhF8j4PkvShHSlXh3s8KVf-oRbutXt3rIR1AOrd8ywLvslQeBTbyK-AL8b5ULofKgrxYbs_I5W3fBliP0Y0H5LUBOLC8VKF9_JaQ-_8KhNh1QpOyiY6V_coP1BbOZeZg/s320/DSC_1369.JPG" width="320" /></a></div>
Good quality zips and the all important phone holder is watertight.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiADKvztDK8J-rm0ArDRr4CmPKB6EIBkmgHqE3505BGSsVsM230s8kXVjBHcZDvVtgDrjWd9HMMCN5gAFqpQOUcQiIQOr1KXMvqUFkopgD1n9Cai5DErKTgMcR_kMq6lmAd3hw8GbjM1As/s1600/DSC_1370.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiADKvztDK8J-rm0ArDRr4CmPKB6EIBkmgHqE3505BGSsVsM230s8kXVjBHcZDvVtgDrjWd9HMMCN5gAFqpQOUcQiIQOr1KXMvqUFkopgD1n9Cai5DErKTgMcR_kMq6lmAd3hw8GbjM1As/s320/DSC_1370.JPG" width="180" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxDWLe7YmE5Vox83VVF51icbh17Ni173CtZWH7glEWnKotaVw3v63t7y_kjDOwASL_18rmOtQmSRe4CBam19woyAYOPEm27faRgMuxfAurJjj-2jrsADl0QDKpMSOe4brFVhjsNVkQ26Y/s1600/DSC_1371.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxDWLe7YmE5Vox83VVF51icbh17Ni173CtZWH7glEWnKotaVw3v63t7y_kjDOwASL_18rmOtQmSRe4CBam19woyAYOPEm27faRgMuxfAurJjj-2jrsADl0QDKpMSOe4brFVhjsNVkQ26Y/s320/DSC_1371.JPG" width="180" /></a></div>
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The draw cords can be pulled tight with one hand, with a bit of practice. It takes me two hands to loosen the cords. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgvkdub9vpfnnjiKX-G6ISjemiLYqYKLrchp6g5pMxIF0IvXvltsTHkDN5heNmLgbTvqW7yoSVEGsjTbIjKmQ-2YUJ1q6tbrO8y3NVTM_4serdkltGAoGXcv_4HjAhwC-nJkWx0yuOPr8/s1600/DSC_1372.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgvkdub9vpfnnjiKX-G6ISjemiLYqYKLrchp6g5pMxIF0IvXvltsTHkDN5heNmLgbTvqW7yoSVEGsjTbIjKmQ-2YUJ1q6tbrO8y3NVTM_4serdkltGAoGXcv_4HjAhwC-nJkWx0yuOPr8/s320/DSC_1372.JPG" width="320" /></a></div>
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The peak of the hat. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG8-QU5KvIRHar-okmSoXHJjVF5etgvp87iMRSghl3N2eiM3cOt7nEVuqGeE6Ay4-SnHhaN6QEZGUFhtWNwyq8ABpqFDH7oZLLzdh3Ih9W2jVcFu5xmbZlbIo0nnhQE9PLVhymGMl3yNo/s1600/DSC_1373.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG8-QU5KvIRHar-okmSoXHJjVF5etgvp87iMRSghl3N2eiM3cOt7nEVuqGeE6Ay4-SnHhaN6QEZGUFhtWNwyq8ABpqFDH7oZLLzdh3Ih9W2jVcFu5xmbZlbIo0nnhQE9PLVhymGMl3yNo/s320/DSC_1373.JPG" width="320" /></a></div>
This last picture is the toggle on the back of the hood. It's handy to stop the hood from coming too far down on your face.<br />
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This is what the official OMM people say about the jacket:<br />
<h3 style="color: #333333; font-family: Arial;">
Top Features of the OMM Kamleika Race Smock II</h3>
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<dl style="font-family: Arial; font-size: 16px;"><dd style="display: list-item; list-style-position: inside; list-style-type: disc; margin: 7px 4px;">4 Way stretch</dd><dd style="display: list-item; list-style-position: inside; list-style-type: disc; margin: 7px 4px;">Waterproof & breathable</dd><dd style="display: list-item; list-style-position: inside; list-style-type: disc; margin: 7px 4px;">Soft and quiet face fabric</dd><dd style="display: list-item; list-style-position: inside; list-style-type: disc; margin: 7px 4px;">Extra Long double ended water resistant YKK® zip for ventilation</dd><dd style="display: list-item; list-style-position: inside; list-style-type: disc; margin: 7px 4px;">Tab away adjustable peaked hood</dd><dd style="display: list-item; list-style-position: inside; list-style-type: disc; margin: 7px 4px;">Reflective detail (sleeve, back)</dd><dd style="display: list-item; list-style-position: inside; list-style-type: disc; margin: 7px 4px;">Elasticated cuffs & thumb loops</dd><dd style="display: list-item; list-style-position: inside; list-style-type: disc; margin: 7px 4px;">Draw cord hem</dd><dd style="display: list-item; list-style-position: inside; list-style-type: disc; margin: 7px 4px;">Laminated chest pocket</dd><dd style="display: list-item; list-style-position: inside; list-style-type: disc; margin: 7px 4px;">Zip garage on all zips</dd><dd style="display: list-item; list-style-position: inside; list-style-type: disc; margin: 7px 4px;">Fabric Kamleika®</dd><dd style="display: list-item; list-style-position: inside; list-style-type: disc; margin: 7px 4px;">4 Way stretch fabric</dd></dl>
<dl><dd style="display: list-item; font-family: Arial; font-size: 16px; list-style-position: inside; list-style-type: disc; margin: 7px 4px;">Weight: 240g</dd></dl>
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<br />Daniel Westonhttp://www.blogger.com/profile/13603912242048805117noreply@blogger.com0tag:blogger.com,1999:blog-259844171183176267.post-88864493898590505582015-07-04T04:44:00.001-07:002015-07-04T04:44:33.144-07:00Moel Y Gamelin Fell Race <p dir="ltr">Your running encompasses a wide range of activities. <br>
Steeplechase; <br>
Marathon;<br>
Ultra;<br>
Road;<br>
Trail;<br>
Mountains;<br>
Verticle K; <br>
Fell Running; <br>
Obstacle;<br>
Track;<br>
Parkrun;<br>
Cross Country; <br>
Sky Running;<br>
Mountain Racing.</p>
<p dir="ltr">What type of runner are you? Surely not all of these? At yesterday’s Fell Race I felt like I couldn’t call myself a Fell Runner. I just didn’t have the skill or quad muscles to run downhill. </p>
<p dir="ltr">The race itself was enjoyable because of the views and weather. </p>
<p dir="ltr">My family came and watched, little Theo fell (no pun intended) himself about 10 mins before the race. He had blood coming out of his mouth. I felt sorry for him and also a bit sorry for my family who’d have to wait around whilst I indulged myself. </p>
<p dir="ltr">The first 1/3 of the race is up and down. I got overtaken on the first steep down and decided at that point that I wasn’t a Fell Runner and to try and stay at the front would be dangerous. <br>
Then the 2nd third of the race was flatter. I could have taken a few people here but I decided just to keep the pace at a sub maximal effort so that I’d enjoy it. There was no point in racing because there were steep declines in the last third that I had to contend with. At the aid station was the legend Pete Norman who is world class in the Masters category; he’s so inspirational that I couldn’t resist stopping and having a quick chat. </p>
<p dir="ltr">When I finished the race my Dad was there enjoying chating with the old guys because he used to be a runner himself. I went off to find my wife and children hoping they hadn’t died of boredom. When I found them they were surprisingly happy. I think this was because Theo had slept and maybe the view and fresh air had increased their spirits.</p>
Daniel Westonhttp://www.blogger.com/profile/13603912242048805117noreply@blogger.com0