Marlborough Downs Challenge race report (Brett)

I have finally got round to doing a race report on a race we did a few weeks back - I have been to busy enjoying the good weather!

Recently Hannah, Barney and I ran the Marlborough Challenge (http://www.marlboroughrunningclub.co.uk/downchallenge.shtm) which is a 50km trail run.

I had not planned to run the race as I have not been training for a while due to various commitments; and with the weather being rather cold and wet I thought it would be best to not run it.  However when the forecast said it was going to be a glorious day I just had to do the run. So having done only 3 weeks of training I was already getting back into running ultras!  Plus, having Barney and Hannah dragging me around, I was sure the day was going to be a goodie.

Having recently changed my diet to exclude dairy, refined sugars and other such pleasures I was intrigued to see how the body would hold out.

We started the race rather conservatively as Hannah’s plan was to be “take things easy and then at mile 20 - Bang!!!”.  In hindsight (which is frequently the best sight) we started far too slowly as we let everyone go ahead of us on the various single track paths and stiles – therefore, we got caught behind some people who were wearing new road running shoes and weren’t keen to get them dirty.  It was a trail run after much rain….enough said!!!  However, after the second checkpoint the field and paths opened up so that we could get into a solid stride with Barney being the pace-setter. This was our routine for a number of miles while observing the stunning scenery between Marlborough and Devizes.

Once we passed half way and left Devizes heading towards Avebury we got into our usual stride.  However, just after 26 miles the markers disappeared and we could see a number of runners standing around trying to work out which way to go. This was where Hannah stepped up to the plate magnificently and took charge of the situation and become our navigator. It’s interesting to note that the top guys felt that having one section of navigation makes a difference as it ensures that the trail runner has to have an additional skill – it could potentially slow someone down if they are continually looking at the map or getting lost.

Once Hannah had saved the day, Barney set the pace which allowed us to drop the guys who were using Hannah as a navigator. We managed to maintain a decent rhythm which ensured that we finished the race just over 6 hours and were presented with a locally made mug (which we do actually use).

There were definitely a number of learnings which we could take from the race:

1. Trail running is about just being consistent and enjoying the scenery (it also helps take your mind off how far you are running).
2. The body held out well having not had milk, sugars and coffee for a few weeks.
3. Running in a group only works if you have run together before and are happy to help each other through tricky moments (the three of us had been doing all our weekend training runs together).
4. Always make the most of the feed stations – not only to get your money’s worth but also to regroup slightly and set the plan for the next section.
5. No matter where you are racing/running in the world the marshals do appreciate some light banter and thanks from the runners.

Transitioning to barefoot running (Hannah)

I had an email from a friend today who was asking for advice on transitioning to a "barefoot" running shoe and looking to change her running style as a result.  As I was writing my reply to her I thought that this could well be something useful to publish on here.  So here it is...

In terms of barefoot...  My top tip (other than transitioning slowly) would be to run fully barefoot before transitioning into minimalist shoes – even if only for ten mins at a time.  I see so many people running in “barefoot shoes” who seem to have missed out that step.  When you run barefoot you can’t help but land on your forefoot, take shorter faster strides and generally “feel” the ground more.  However, if you are used to running in shoes and just put on barefoot shoes then your body still thinks it’s wearing shoes – so you will tend to continue to run in exactly the same way you do now.  That just opens you up to injury as you will be heel striking fairly heavily in shoes with absolutely no give at all.  It makes me wince when I hear or see people clumping past me in Vibrams and I can almost feel the ground vibrating!

When you do transition to shoes...  I love my vibrams as they are so close to running actually barefoot.  But they do rub nasty holes in my feet when wet.  And there are now a lot more alternatives than there were.  Somewhat surprisingly, Barefoot Ted’s Luna sandals (which just look like a pair of sandals) are lovely to run in.  But you have to order them from the States so that takes a while and means you can't try before you buy.  The advantage is you can just wear them out and about though as well - I just wear these with shorts or skirts when I'm not running.  

My friend had specifically asked about the Merrell barefoot shoes.  The Merrells are ok but I've got a wide foot and they are too narrow for me – one of the key things with barefoot running is that your foot needs room to spread and I just don’t get that with the Merrells.  They constrict my feet too much.  I’ve also struggled with very poor grip on previous pairs of Merrell trail shoes – they seem to be more designed for the American dusty type trails rather than the sticky slippery mud we get here in the UK.  So I tend to avoid Merrell now on the basis of the sort of abuse I know I want to subject them to.   

A pair of barefoot shoes that I do love are the Vivo Barefoot shoes – I’ve got their Neo Trails and love them.  They also do road shoes which also work well at the gym in terms of getting a better feel for the ground when you’re doing weights.  An advantage of the Vivo shoes over the Vibrams is that they have an inner sole.  I’ve bought a tiny little pair of wedges (£5 in Cotswolds) that I can slip under the inner if I want to make them slightly less extreme – it allows me to transition more slowly to zero heel-toe drop and means I can run much further in them.  In fact, I’ve used these to run 50k and they are fine.  What I love about them is that I have really good feel for the ground so it reduces the chance of me going over on my heel or my technique reverting to poor form when I get tired after several hours of running.

While transitioning to a different running style, I'd recommend reading Chi Running (Danny Dreyer) as it’s all linked in terms of running style and that totally revolutionised the way I run.  In terms of inspiration, I’d recommend reading “Born to Run” and “Running with the Kenyans”.

It's all about the back (Hannah)

Last year I had a significant period out from training due to a sharp ankle pain – after lots of work with my osteo (John and Paddy at Montserrat Clinic in Putney), my acupuncturist (Charles Bourne – www.bourneacupuncture.com) and Martin Felix (super-sports-masseur who’s been keeping Brett and me on the road for the last six years – www.martinfelix.co.uk) it became clear that the original cause of the problem was tightness in my back.  This was translating into a skewed pelvis and the problems that filtered out of that all the way down to my feet.

So the solution was lots of back stretches and work on spinal flexibility.  I realised that if I have 30 mins to stretch then at least 20 mins of this should be spent working on my back and hips.  And if I only have 10 mins to stretch then I’m best to spend all of this working on my back and hips.  This is complemented by a pilates session with Nathan on Monday evenings which forces me to do stretches, mobilisation work and core exercises that I might otherwise avoid.

As I’ve mentioned before, I was struggling with a tight left glute / hip back in February this year which put me out of training for a bit and caused me to DNF in a marathon.  After lots of treatment my back came out as the root cause again.  This time the main problem is the side of my back – and since I discovered that I’ve been able to do something about it and am running happily again.  I now do mobilisation work before I run (several reaches over to each side and great big circles with my arms and hips), side stretches after I run (sometimes on the power plate to increase the intensity) and spend a lot of time with a microwaveable heat pack (aka a “huggy”) tied to my waist – I know I’ve been training hard when I manage to sleep the whole night through with this strapped to me!

Whilst it’s frustrating to have learned the same lesson as last year it’s helped to hammer home the importance of core strength and spinal flexibility.  And it’s helped me to run again which is the most important thing.  My mileages now are considerably higher than they’ve ever been before, regularly exceeding 100km per week.  So it’s not surprising that I’m getting a few niggles or that my body is reacting differently to how it has before.  The key thing is that I learn how to recognise these niggles, deal with them and keep them at bay.  I’m now happily running 100km weeks again and I recently did my first ultra – the Endurance Life Sussex Coastal Trail Series.  I loved it and will definitely be back for more.

So to summarise, what are the main things I do to keep myself running...

• I stretch for at least 20 mins after I run with lots of focus on back and hips stretches – the plough is a must, spinal rotation, side stretches, hip flexors, psoas stretch.
• Pilates once a week with Nathan at Virgin Active Strand – he runs a tough session which forces me outside my comfort zone in terms of both stretching and core.
• At least two more core / gym sessions during the week, incorporating a lot of time on the TRX.  And also calf raises, single leg squats etc.
• Regularly strapping a huggy to any tight bits of my body – when I’m working from home or before I go to bed.
• Leaving a tennis ball on the sitting room floor so I can massage my feet regularly and release any tension – I do this first thing in the morning and while watching TV in the evening.
• Seeing Martin for massage every couple of weeks.
• Osteo every three months or so to realign everything and in between if I have any particular problems.
• Acupuncture sessions from Charles Bourne, especially when it comes to dealing with any acute problems.

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A couple of cafe recommendations (Hannah)

Brett and I are now back in the big smoke after enjoying a very relaxing honeymoon in Dorset.  What really came across was how laid back the area is – a perfect place for relaxing and getting off the usual treadmill.  It’s a beautiful area and we enjoyed some great walks along the coast – these definitely gave the legs a good work out whilst also making for some stunning views.

Before we went we had heard that the area is great for food and we weren’t disappointed.  Southwest Dorset is still very rural and there’s a big focus on supporting local produce.  We enjoyed some really fresh seafood but also “discovered” a couple of cafes that we want to recommend.  They were both very much in keeping with our thoughts on “enjoying the basics”.

Our first “discovery” was Downhouse Farm and Garden Cafe (www.downhousefarm.org).  The first we knew of this was a sign next to the coastal footpath which made reference to “cream teas, home-cooked specials and home-baked cakes”.  That definitely sounded like our sort of cafe!  So we walked up and down a few more hills to work up an appetite and then went to find the cafe on our way home. 

The seating was fairly rustic, set within the garden of an old stone cottage.  And the day’s newspapers were available – most of the visitors were taking advantage of these and there was the atmosphere of a shared relaxed Sunday morning rather than individual groups sitting at tables in their own little bubbles. 

We both went for the tea and cake option but the cafe serves various yummy looking light meals too.  It’s all locally sourced and organic wherever possible.  The cream tea scored top marks – freshly baked scones (still warm), a big dollop of clotted cream (crunchy top included) and homemade strawberry jam.  The portions were generous, the food was fresh and tasty.  And if we lived any nearer I think we’d both put on several extra inches around our waists!

Our second find was Town Mill Bakery in Lyme Regis (www.townmillbakery.com).  By chance we turned up at 12.30 as lunch was about to be served.  We found ourselves some space on one of the long communal tables – 10 minutes later there was a queue out the door as couples and families “in the know” turned up for the daily serving of lunch.

Eating at the bakery feels much more like going for dinner with friends – the tables are communal and you help yourself to what you want in the way of food – they trust you to let them know what you’ve eaten when it comes to paying on the way out.  Unfortunately, I don’t think that system would work everywhere these days.

I had the soup and bread – it was warm and hearty, very fresh and seriously yummy.  I spooned it into a big cup which had been made in the pottery next door.  The soup came with a chunk of bread and I helped myself to butter from the shared dish on the table.  The dishes of jam looked very appealing too but unfortunately I didn’t have space for one of the big scones after my lunch!

Brett had a flat bread with a big Portobello mushroom, garlicky sauce and melted parmesan on top.  Not quite so healthy but equally fresh and it tasted fantastic.

The bakery felt like somewhere with a strong local following – and somewhere where we definitely needed there to be a few regulars to show us the ropes!