Liverpool to Manchester Preparation

The Liverpool to Manchester Ultramarathon is a fifty-mile jaunt along the Trans Pennine Trail (TPT) starting close to Aintree in Liverpool and finishing in Didsbury in Manchester (unless you’ve selected the 100 mile run and have to run back as well!!)

This isn’t one for the mountain dwelling beasts out there with only around 300m elevation over the whole route.  However for those dipping their toes into ultras or anyone who just wants a flat out fifty mile PB its perfect.  Since I’ve moved to Glossop I seem to get 300m elevation when I go and fetch some beers, so the climbing isn’t too concerning but the race is certainly a big mental challenge as there’s really not much to break it down – it’s just a long ol’run.

I did a recce of the route last weekend arranged by the Race Organiser www.gbultras.com.  They’ve actually done recces for the whole route in three sections but I’ve only been able to make one of them.  What a great option to give to entrants though!

That’s me on the left and last years winner (Matt Rushbrook) behind.  I guarantee this is the only time I’ll be in front of him

With less than four weeks left, here’s a few things that need to get sorted before a big race.

Gear choice: Get it nailed.  I already have my “favourites” so not too much trouble here.  I’ve just kicked off a new pair of shoes (Columbia Montrail Rogue FKT) to make sure I’m completely happy with them.  Many suggest doing this race in road shoes but having done the recce, I’m sticking with trail – nothing too grippy though!

Food plan:  I know what food I can stomach and my plan will be to eat very regularly from about 30 mins in and at similar intervals.  I’ll be building up a more detailed plan to take out the choice when my brain is frazzled.  Oh, and i’ll be drinking like a horse.

Know the route:  Unfortunately I haven’t been able to attend all of the recces, but the route should be well marked and is largely along the Trans Pennine Trail.  Stories from last year suggest there were a few wrong turns, so I have the GPX file loaded to my watch – again to stop any need for thinking (difficult after hours of running).  I’ll also have the map stuffed in my bag which I’ll have studied (probably…. 😉 )

Mental Preparation:  I definitely need to (wo)man up for this one.  Quite a challenge as my training has suffered due to tightness in my hip.  I’ve tried all sorts, rest, extra stretching, pilates, sports massage, strengthening exercises and just about seem to be getting past it but still feel a bit “awkward”.  What it boils down to is my longest run is likely to be 20 miles with very little speed training.  This is definitely not how I’d like to be going into this but not really much I can do to change it.  Now is not the time to panic train.  I’ll be sticking to the same plan as the Wendover 50 – stay positive, avoid negative thoughts and have fun and ENJOY IT! We enter these because we want to run ultras right?

Don’t worry, be happy

Getting through this one will give me a great mental/physical boost for the 110km Lakeland trails run in July, especially given the issues I’ve had with training.  Not getting through it, for any reason, would be really tough to deal with knowing that the next race is longer and tougher….

The finish line doesn’t move, you do!

Wondering whats for lunch.

Also I’ve finally added a few reviews to the gear section HERE

The Terrible Taper

The taper.  The final few weeks of preparation and contemplating the challenge lying ahead.  Some runners seem to love it as a chance to fill their faces with carbs; others are bouncing off the walls, desperate to get to the race. Here’s a few of my tapering observations…

Where has all the time gone: You’ve had this race booked for months. Training plans were meticulously created with mileage building up until race day. Suddenly, you’re mere weeks away and the taper is here. You begin asking yourself, “Have I done enough?”; “I don’t think I got enough long runs in!”, “Why on earth did I skip so many sessions from my training plan?” It’s not the time to play catch-up, though; the work is done and suddenly doing back-to-back runs to “catch-up” is only going to end in disaster.

All sorts of things start hurting: You’ve worked far too hard for anything to scupper your race now. But every run is a potential disaster, and the phantom injuries start to appear. Twinges appear in the knee/ankle/hamstring without warning, but are you imagining it? Is it the paranoia of a potential injury? Why does everyone on the bus/in the lift start stepping dangerously close to your toes?  Why have they organised a BMX night at work? (This actually happened).

Embracing the carb load: Everything contains carbs, right? At least that’s what you tell yourself.  The fourth biscuit from the office cupboard is just taking advantage of a carb-loading opportunity, and no-one can tell you to stop eating because you quite simply need the energy. Best to try not to end up stuffed full of white pasta and a dodgy stomach the day before though, eh?

Giving up the beer: Months and months ago when you booked on that race, you promised yourself to go tea-total for at least the final two months, well maybe one month. As time creeps along, you suddenly realise there is your cousins wedding, the works outing, and at least four Fridays during your dry period, so you decide two weeks will be enough, maybe one week. Roll on the night before and you’re convincing yourself that surely one glass of red wine will be OK? It’s mainly fruit, right?

You’re about to stop boring everyone to death: Everyone will be glad this is over. The missus has heard so much about your current kilometre pace and which socks you’re going to wear that she only has to look at you and starts glazing over. People dive for cover in the office in case you start to talk about your upcoming race. Don’t worry, it’ll all be over soon and you can bask in the glory of all the hard work you’ve done. At least for five minutes until you start scouring the internet for the next one!

Originally published on Men’s Running: http://mensrunninguk.co.uk/uncategorized/the-tale-of-the-taper-2/

Lemon, Chicken and Rice Stew

Marathon time is here and we all know it’s wise to get some extra carbs in before race day.  What this doesn’t mean is you have to stuff your face with piles of white pasta that you’re not used to and barely anything else (which is the “advice” I’ve seen dotted round the internet).

Here’s a carb-heavy simple recipe.  Along with some bread on the side, perhaps not the white bread pictured 🙂 it makes for a nutritious meal leading up to race day.

a-plate2

Ingredients

  • 2 chicken breasts (free range)
  • Several decent sized potatoes
  • Servings of rice (2-3 people)
  • 1 Courgette
  • 2 carrots
  • 1 large onion
  • 2 sticks of celery
  • Large clove of garlic
  • 1 Lemon
  • Salt/Pepper
  • Bay leaves

a-ingredients

Method

  • Cut the chicken into small chunks and fry in a small amount of oil until lightly cooked.
  • Meanwhile chop the potatoes, courgette, celery, carrots, onion and garlic and place into a large pot along with a few bay leaves

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  • Add the cooked chicken and just about cover with water and add salt/pepper to taste.
  • Bring to the boil and then simmer for around 45 minutes.
  • Add the rice and squeeze of lemon and simmer for another 10 minutes until the rice is cooked. This should have absorbed much of the water giving a thicker texture.
  • Serve in a bowl along with bread and another squeeze of lemon.

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I generally make this, eat it, then look over and see a lemon on the worktop that I’ve forgotten. As a reminder, here is a picture of a lemon.

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TV and some Snow Running

As the new year is fading into a distant memory, it’s been relatively quiet in All Hail The Trail world. Other than a random TV appearance of course! OK it was only for a few seconds and was Freeview Channel 7 but it’s a start! It was “Photo of the Day” on the news which happened to be a rather nice view from my work desk. I put it on Twitter with a #Manchester and the channel contacted me to ask if they could use it.  Shows the power of a mere hash tag!

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The first @allhailthetrail TV appearance

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The original picture.  It was a nice view!

On to running news, the reality has now truly kicked in that I won’t be at all ready for the Oldham Way Ultra in March as I’ve had to take it really easy due to tightness in the hip.  18 miles a week an ultrarunner does not make.  I’m progressing though and trying to remain sensible and planning a gradual build up to make sure I’m ready for races later in the year…. next stop Liverpool to Manchester in April, I hope.

I’ve also ticked off my first “proper” trail run since moving to Glossop it was tough, not due to distance, but weather.  The observant amongst us will notice it’s been snowing….. and in the Peak District it was snowing a lot!  I started gently due to my hip but it seemed to ease off as I ascended towards the summit of Cock Hill (mainly walking to be honest).

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The weather got more and more extreme and as I ran over towards Clough Edge and I began to go blind in my right eye as the snow and wind battered the muscles around my right eye socket and eye lid.  I started to have one of those strange moments of euphoria as nature was showing me who was boss.

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snow1

I continued down into the relative calmness of the Longdendale Trail and along the road back into Glossop.

Talking of Glossop a final picture of the view from my spare bedroom window.  What a change from City Centre Living!

glossop

Lots more planned for this site and a great carb loading recipe coming up soon for all the marathon runners – chicken, lemon and rice stew.  White pasta gorgers move along, there’s nothing for you here!

Alternative Run Types

Most runners are well aware of the different training run types; threshold, intervals, long-slow run and the like, but during training I’ve noticed some alternatives that I, and others, are guilty of….
Friday pub avoidance run

A really sensible one to start with. Work colleagues have been jostling around all afternoon mentioning there might be a sneaky few after work.  You want to and you’re probably going to.  But then in a bizarre twist, miraculously you decline the kind offer and end up going a run.  It doesn’t matter that you’ll be hitting the booze later on anyway – because you’ve earnt it!  Note:  This is a lesser-spotted run usually beaten by “popping in for one” after work, arriving home around 11pm armed with chips and an apologetic look on your face.

This had better sort out the hangover run

Usually undertaken when you failed to complete the “Friday Pub avoidance run”.  It all went wrong and you’re mad with yourself, but these things happen so you drag yourself out of bed, don the trainers and hit the streets like a greased cougar.  That was the plan anyway but you find yourself running at a slight angle with one eye half closed as every last drop of moisture is sweated out of your battered body, but you plough on and by the time you get back and whip up an avocado and poached egg on toast (this can sometimes happen) all seems right with the world and you can crack on with the weekend.

This type of run is also sometimes referred to as “Parkrun”.

I’m injured but I’m going running anyway run

Definitely one to avoid, but with all your buddies out marathon training and hitting intervals like crazy you feel like a school kid in detention with his nose pressed up against the window watching the others play football outside.  You’ve had a niggle that’s recurring, but your  love of all things running means you go out anyway.  Just tentatively you tell yourself, but after a while things seems ok and you crank up the pace and the pain is back…..  We should all remember that its better to wait until you’re fully recovered rather than leap back in too soon and prolong getting back on track.  Easier said than done, but you know it makes sense.

Every one is pissing me off at work run

The boss has been all over your case, and you’ve put in enough hours to have the rest of the month off.  You get home and stomp around trying to find all your running gear which seems to have been strewn around the house.  Finally you’re all tooled up, and get out to pound the streets. No one can stop you now, especially not with “90’s anthems” pumping down your eager ears. You’re guaranteed to get a good pace on this one as you work the stress out of your body.  You’ll come back calm and relaxed and ready for another day of work tomorrow…. I think.

Getting out of the house to avoid the housework run

The wife is pointing out every uncompleted chore in the house.  You’ve had a shelf waiting to go up for months and the washing up is piled high like some slithering sea monster.  Little clumps of running clothes lurk around various corners of the house. But you shrug your shoulders and knowingly glance over to your race training plan sellotaped to the fridge. It’s written down and if you don’t do it, your entire race strategy will fall apart.  

It’s all worth it though, because on race day when you heroically cross the line in 2,754th the missus will be so proud and all of this will be forgotten.  Probably….

Recipe: Sweet Potato, Beef and Lentil Stew

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Here’s a nice winter warmer, really easy, packed with plenty of veg and sweet potato, served with kale on the side.

Ingredients

120g red lentils (soaked)
250g lean minced beef
1 Sweet Potato cut into cubes
2 Cloves Garlic
2 carrots
1 stick celery
2 large mushrooms
Salt/Pepper
Chopped parsley
400g tin tomatoes
Red wine
Water
Stock Cube
Kale

bowl

Some of the ingredients ready for cooking

Method

Parboil the potatoes for around 10 min whilst frying the onion, beef, carrots and garlic till the mince is browned.

Add all other ingredients (other than the kale) and mix well.  Add water and a splash of red wine to just about cover the ingredients.

Bring to the boil and then simmer for 40-50 mins until the sauce has thickened.

Steam/boil the kale for a few mins and serve.