Oooh it’s all gone a bit technical

Or as technical as it will ever get with me! I was listening to a podcast earlier  and the guest was Matt Fitzgerald (who I’d never heard of before admittedly) and the subject was about motivation and percieved effort in running. How can athletes push themselves further than they thought they could. It centres (it seems to me) around the old mind over matter theory, that it’s our minds ability to endure that snaps first not the body. I really enjoyed the podcast even though I guess its principally based on elite athletes or those looking for race wins or great times.  I couldnt do it justice explaining it as I think i’ll have to give it another listen just to fully comprehend it. Its at this site anyway and called “How bad do you want it?”

This led to me thinking (not always a good thing) about what is motivating me with running right now?  I’ve done a half marathon, I’ve run up to 15 miles off road so I guess its the full trail marathon next?  I swear I never got into this “to do a marathon” it’s not a bucket list thing (I have no buckets or lists) but it seems the next natural progression. I probably haven’t really considered it before as it seemed completely impossible six months ago. But there we go, as long as I go at it all at my own pace so it doesn’t consume me or become a chore I’m happy to give it a go …. Is that enough motivation? I think it is for me, perhaps not for others. To try to do something just to see if you can seems a legitimate way to live to me.

So two days off and champing at the bit today after work. Had a few things I wanted to try, I knew the tide was in so it would have to be the cliffs – I say have to be, it’s hardly a chore to run anywhere around here.

I wanted to slightly modify my form again towards the chi running technique of leaning forward and getting away from my heel striking and had a good practice at it. It’s really hard though to change ingrained technique though because as soon as I stop concentrating my body slips back to its natural form.  However I do think it’s worth persevering with because I swear the knee ache dimmed. A further complication is that front foot striking does lead to me increasing my pace which I’m sure many would argue is no bad thing but I do know that endurance is more important to me than speed and increased pace = decreased distance at my current level of fitness.  Conclusion … I shall sleep on all this!

I did manage four and a half miles without exploding my ventricles or falling flat on my face and was surprised to see a near 10 minute pace – However this does include a mile or so of road running which is a bit like cheating in my rather weird little brain.

Moody clouds on the cliffs

Looking back to the cliff top from the road

Arrghhhgh the birds!

 

 

 

From one slipway to another

Saturday runs – I just love them. I was lying in bed last night and was actually excited about getting up and getting out there. Like a kid at xmas! The sun was shining and it was a beautiful morning to head out so I packed my rucksack and off I trotted.  I decided to switch it up a little and at the beach headed left towards Marcross along the cliffs.

Today is a lovely day to run (coyright Eels)

It was a pure joy to be outside, I removed the headphones and just enjoyed the sights, sounds and smells of the great outdoors. My legs felt good and I felt good. At Marcross I stuck to the cliff path and went past the lighthouse (this is not the lighthouse – well it’s like a mini lighthouse – I duon’t actually know what it is)

Mini lighthouse thingy

Then I went past the foghorns

If these go off when you’re nearby it A) makes you leap out of your skin and B) deafens you for the next five minutes. I could hear these from my house when i was growing up. The sound of them in the far distance while I lay in bed was always comforting to me as a kid.

Then the lighthouse proper!

It doesn’t actually lean, that’s my awesome camera work shining through yet again

And onwads along the cliff path, down through the woods at Atlantic College until I reached slipway number one.

Slipway at Atlantic College used for launching lifeboats (not sure they still do though)

I turned here and retraced my steps back towards Monknash but this time on the beach – I say beach but it’s rocks from here to back past Marcross. I noticed a few runners approaching from the other way and heading for the cliff path. Despite being on the rocks I managed to keep pace with them to Marcross – I’m not that competitive but sometimes it’s good to take your mind off the miles with a little game eh?

I call this the “pavement” – Its a smoothish stretch of rock you can pick pace up on – though you still have to have eyes down watching for the cracks

The lighthouse from the beach. You know what? Perhaps it does lean, surely even I can’t take two photos on the wonk of the same thing can I? (Answers on a postcard but I think the answer is yes I can)

Now this must have been a job and a half! Below the lighthouse the cliff has been shored up with stonework – I can only imagine how hard it is to do this kind of work between the tides with nary a cement mixer in sight plus the danger of falling rocks ever present – I tip my (hard) hat to whoever managed this!

I kept going along the beach and back towards Monknash, I could have turned for home up the Cwm but decided to keep going as I felt fine.  Onwards with the sun occasionally popping out to warm me which was appreciated due to a biting headwind. By the time I reached Witches Point at Southerndown the rock hopping had taken some of the juice from my legs. Luckily I had remembered to hydrate and fuel at the right times (despite my Garmin going mental and stopping without me noticing) and I climbed up and onto the cliffs above Dunraven bay.

From the cliff edge I could see slipway number two at Southerndown beach – Now you get the post title – See I do plan these things!

I turned here and headed back but this time along the cliffs until I reached Traeth Mawr. Normally i would keep going along the cliffs and then turn for home up the usual trail but today I headed inland across the fields and then a lane as I wanted to pop in to see my parents on the way home. They live in Wick and in fact live at the highest point in the Vale of Glamorgan (Not that its exactly a mountainous county to be fair) so the run there was all uphill from the coast which really made the legs ache. I was twinging in my ass (I think the technical term is glutes) but I made it back and when I pieced together my Garmin runs I had covered around twelve and a half miles which over all that terrain I’m very happy with!

Bonus cloud photo for Slowrunnergirl!

Part one of run

Part two – the elevation gain at the end was the issue with my ass!

Pushing on a little further every day

After a good win for Wales over France last night (good not great, we seem to have difficulty crossing the line) I actually left the pub early, not that I wasn’t enjoying myself but I knew I wanted to run today. How times have changed!

I felt good today and planned to do a long run so took my pack (did I mention I love my Inov8 pack) with me. Lucky I did as I ended up doing 15 and a half miles!  Basically it was the half marathon I did before with a trip along the beach to Marcross tagged onto the end. I must admit I felt pretty damn good for all of it up to about mile 12.  At this point i came off the lovely smooth flat sandy stretch back onto rocks and found my legs were stiff and it was difficult to pick them up higher for the rocks.  This did abate after a while, I’m guessing that the low stride of the sand locked them a little.  Will have to remember this – pick those knees up on sand!

Speaking of knees I had very little trouble with them today.  I deliberately set a slower pace as I knew i’d be out longer (not that it was much slower according to the watch by the end) and concentrated on my form. I’ve been looking at chi running, as much because I try to keep an open mind and i’m currently devouring anything running related.  So I was trying to stop myself from leaning back which I tend to do on flat ground. This may have helped the knee or it might have been the slower place or the moon may be in Aquarius or something, all I know is it doesnt hurt.

I was feeling the distance in my legs by the end but I guess no pain no gain and all that malarkey. A good rest day tomorrow should help matters.  I also found a fuelling formula today that worked for me. Start fuelling 45 minutes in and every half hour after that. It seems to be about the right interval to keep me going steadily.

So all in all i’m really happy with today. The distance, the pace, my mood and it really feels like i’m progressing – albeit slowly – but at my own pace and in my own way. Enough burbling, to the photos!

View from Witches Point – Yes I know i’ve posted similar photos before – I just love this view!

Southerndown Beach

Like a millpond as they say!

Other side of the Ogmore river – Merthyr Mawr dunes – Now theres a thought ….. (Oh and pony trekking)

I used to sit here for hours just throwing stones for Soak to fetch – She loved that game and would never tire of it.  I stopped here for a moment thinking about her today.

And as I stopped and thought the sun poked through the smallest gap in the clouds and shone on me – I know i’m a sentimental bugger but I just get the feeling she’s letting me know she’s ok

Decided to take the narrow route above the cliffs

Kind of wish I hadn’t as this was the drop if I missed a step

Twas a police helicopter hovering over the area today – Plus a few rescue boats, not sure if it was an exercise or they were actually looking for someone.

Waterfalls on the return path home

Not sure I can eat these….

Aid station manned by horse – Nope shouldnt have eaten the mushrooms

Up & Down or Rather Down & Up

Gorgeous day today that had me thinking that perhaps … just perhaps spring is here …. and therefore watch it rain tomorrow.  I pondered whether I should be taking a rest day as I had a niggle in my left ankle to go with the usual dull and faint throb in my right knee. But the weather was just so fantastic I coudn’t do it, I couldn’t resist the run and with views like this can you blame me?

Rest day – I’ll wait for a rainy day

The tide was rapidly coming in so I hot footed it to the sand and managed to competed Traeth Mawr and back before i got cut off (sounds dramatic, I was easily back in time)

Sun starting to set at Traeth Mawr

So ok I had run when i probably should have rested so time to go home …. but wait it’s still lovely and warm and the sun hasn’t set ….. and I’ll just go up onto the cliffs …. and run to Marcross and back adding another 3 miles or so.  I’ll rest when it rains I swear!

Marcross lighthouse at sunset

So a really enjoyable six and a half midweek miler. I’m a bit achey in the knee right now so maybe a rest day tomorrow ….

Sunset over the Nash sandbank

Last trails and hills before the half

A beautiful day to get out today, had things to do this morning so had to run when tide was in (grrrrrrrr) but as I’m learning every cloud has a silver lining and all that. I decided to run along the cliffs so I could get a few hills under my belt.  It was so lovely I couldn’t resist taking my camera as well as my phone to see if I could get better resolution photos. I quite like the way some have turned out, feels much more natural than using phone filters.  As for the run it was just under 5 miles and at a steady pace for the terrain. I started in the usual place at Cmw Nash

Blue skies at Cwm Nash – First hill done

Looking from Cwm Nash to Marcross. Keep an eye on the cliffs at the far end of the bay – I shall appear there in a few photos time.

Arriving at Marcross – The lighthouse is in the distance. I believe these are Iron Age barrow mounds. Great to run on and around.

Here I am at the other end of the bay from photo 2! It’s a beautiful run along these cliffs but you need a head for heights to come up here to take this photo.

Oh and to get up there to take the photo you have to climb this beast – I managed to run the whole thing, well sort of run, more of a powerhike

Hey look at the amateur photographer with his shadow in the photo :p  Anyway thats the forest I get to run through on the way back. Much fun on a narrow slippery trail =)

So all in all a great run, everything felt fine so now some rest until sunday – To be honest I’m glad the forcast is for rain tomorrow otherwise I’d be itching to be back out there

Blowing away the cobwebs

Well I awoke with a bit of a hangover, a legacy of celebrating the Welsh win against Scotland yesterday (Though the performance wasn’t great I fully admit). So I slothed around a bit until the tide went out and decided to go for a trot to make me feel better inside and out.  And around 10 miles and just under 2 hours later I got back.  Seems like I can run fine with a hangover, in fact it actually got rid of it, I feel fantastic while I write this. Plus on a bright sunny day I got fresh air at the top of cliffs like this.

Also happily no knee pain today, I wore the Adidas Kanadia which I try to avoid doing in wet and muddy conditions because they’re not in any way, shape or form waterproof. I’m guessing that if it turns out they’re better for my knee then I’ll be sticking with them full time, watery feet or not.

So in a weeks time I will have completed my first trail half or will have perished in the attempt and today was a good confidence boost. Plus I decided to put in some hills for the practice. In particular this bugger which i’m proud to say I made it up in one go!

 

Cwm Mawr hill training

 

Looks even steeper from the bottom.

Mapping a half marathon trail route

I’ve spent a lot of time running along the beaches and cliffs of the Heritage Coast in South Wales – At least the part I live near which has given me the idea to map a half marathon route from Marcross beach to the river mouth at Ogmore by Sea and back.  Mainly as I wanted to see if I could – I find this a pretty good reason for doing anything.

The map

About the route

This is a half marathon trail course I have run myself in sections plenty of times. As it is a trail the exact distance run may me over or under 13 miles by a significant amount so bear this in mind.

The route takes in both beach and field/grassland running and the beauty of it is that you can run these in different combinations according to taste.

The overall route runs from the carpark at Marcross beach (next to the lighthouse) and along the Heritage Coast to the rivermouth at Ogmore by Sea and back.

If the route on the google map is followed then you will first traverse the rocks and sand of coast as far as Witches Point in Southerndown before climbing up to the top of the point before following the trail to along the cliffs and then the pathway to Ogmore Beach. You will then return along Ogmore Beach and along the same path back to Witches Point where you will, instead of running the beach path run along the top of the cliffs all the way back to Marcross.

Of course if you wish to run the beach on the return journey or indeed the cliffs on the outward journey you can mix and match according to taste.  You can reverse the whole thing starting at Ogmore by Sea, running to Marcross and then returning.

Much of the beach part of this run is dependent on tide times. It cannot be run at high tide and I would recommend running it an hour or so before low tide if you wish to maximise time on the beach. You can run the whole route along the cliffs never touching the beach at high tide.

Warnings – The tides here are the second highest in the world and can catch the unwary out. Always know the tide times before you set off and give yourself plenty of time to get off the beach before the tide comes in.

The route takes you over rocky beaches and care must be taken, slow down on the rocks, although loose rocks and pebbles look solid they often shift underfoot. Some of the smoother paved looking rocks are great to run on when dry but when wet or covered in weed they are treacherous, no matter the grip on your trainers you will slide and fall so slow down. My general rule of thumb is that the darker the colour of the rock the more slippery it is.  Stay clear of the cliffs as rockfalls are common.

Part of the route has you running along cliff tops – show common sense and stay away from the edge. The cliffs are unstable at the best of times and rockfalls happen frequently. Be aware of your surroundings and watch for changes in the path direction as it does come within a few feet of the edge in places.

There is often livestock in the fields, give it a wide berth, especially when new born and young animals are present.

You will be a fair distance from help if you suffer an injury so carry a mobile phone. The weather changes quickly at times and extra clothing is recommended for the cliffs section as the wind is much stronger up top.

 

 

 

Fantastic!

The sun was out as was the tide and off to the beach I went. I felt brilliant today, in my head and body. I loved running the fields,  I loved running the woods, the rocks, the sand, the cliffs. I did it all, I did it with a smile and I did it without feeling tired at any point. It was slow but it was to be savoured. Ok i’ll stop gushing!  I ran to Cwm Nash then across to Witches Point, up the cliff path and back along the clifftops all the way to Marcross then back down to the beach and back to Cwm Nash and then the mile back home through the woods and fields.

I must admit I love my pack, I really don’t notice it and it’s great to have water and fuels with me. When I felt too hot I could easily stash my jacket, on top of the cliffs where the wind was cold I simply popped it back on again. I took it quite slowly today, my toe was recovered and wore the Adidas Kanadia which are the easiest on my feet. I also stopped multiple times to take photos for a project i’m working on. So all in all a nice relaxed run of around 10 miles and felt like I could have done more. But why overdo today when there’s always tomorrow!

Todays route

 

Sun rising over the Plough and Harrow in Monknash

3 fields in – Best way of crossing the icy stream is plough straight through it at speed!

Sun over the cliffs at Cwm Nash

Mist rising from the sands – Those seagulls are soon going to shift!

Sun on sand

Beaufitful Welsh beaches – Looking from Witches Point at Southerndown to Cwm Nash

The old beach “hut” at Cwm Nash. This was built on the cliffs for a lady of The Bruce Estate to watch the sea

Looking from Cwm Nash to Marcross

Nash Sands – High today – A sandbar out in the Bristol Channel that is visible at low tides. Has doomed plenty of shipping in its time, hence the lighthouse at Marcross

Nash Sands – The swell was right today for waves and you could have surfed the sandbar