The last time I toed the line as a runner was 2012. It was at the Lakeland 50 in the UK. I was confident, I was really fit and in April, I had won an ultra in Turkey.
However, everything was not ok.
I was getting constant knee pain and I kept ignoring it… Ultra runners are good at that!
Anyway, for much of Lakeland 50 I was near the front, that is until Ambleside and then it all fell apart with constant knee pain. My hopes of a top-10 disappeared and I eventually crossed the line in 36th place in 9:59. My target had been to run around 8:40. In retrospect, I should have been happy. But I wasn’t. I went away knowing that my knee issue had stopped me performing and it needing addressing.
I have not raced since…!
Now you may consider that to be sad? And yes, for a while I struggled with the demons of running twice a day to not running. But I was working on races as photographer, journalist and podcaster and I soon realised to move on.
My knee injury was chronic and required two, maybe three operations. I declined all knowing that knee surgery success is hit and miss. So, ever since, I have managed that pain, changed my goals and loved an adventure. Gladly, big hikes and fast packing is ok. I get pain, but it is not like running. So, all is good. I am happy to do what I can. I can run and my daily run would be normally 8-miles, sometimes I can do that back-to-back, but often I need to rest and then stress again. And yes, every now and again I run long. But I no longer compete, I complete.
So, why am I writing?
Well, I started running after cycling and triathlon. I have to say, I have never considered myself a good runner. I dropped my marathon PB to 2:53 which was creditable but in doing so, I lost the true reason for running. FUN! Do not get me wrong, I had loads of fun running but PB’s, time, diet and training all took over from a healthy outlook on my running.
I was obsessed by my running. I must clarify, I was previously obsessed by cycling and triathlon and that is why I stopped…!
Being a photographer and journalist has allowed me to look at running in many different ways. I mostly follow the elites, but multi-day races, such as Marathon des Sables, allow me to follow runners achieving a life time goal. I must clarify, achieving a life time goal may be a 5km, 10km, half-marathon and so on. I use longer distances as this is the area I usually deal in – ultra.
They are looking to complete and not compete.
I have learnt since 2012 that I normally complete anything I set my mind to in sport and the reason for that is strategy, planning, getting the mind in the right place and embracing walking!
The Older I Get, The Better I was
So much truth here… For me anyway. As the time has passed from 2012 I have worked on races worldwide and all of those races require me to have a level of fitness. For example, Everest Trail Race, I do pretty much most of the race with cameras – it is the only way. For personal adventure, I have done big treks, the most recent being the ‘High Passes’ in Nepal with the additions of Kala Pather, EBC and Ama Dablam BC.
There is one truth in completing. YOU NEED TO BE ABLE TO WALK.
Walking is often looked on as a negative. To be honest, I have heard some people say, ‘I don’t care what time I do, as long as I do not walk!’
The reality is, if walking is embraced, learned and practiced, finishing times will not only get faster but more enjoyable.
For perspective, we now include walking as a key training element at our Lanzarote Training Camp (HERE) with a specific walking group and one day dedicated to a long walk, for all!
So, how do you start?
Firstly, there is a big difference between walking to the shop for a carton of milk and walking in a race/ training. If there is not, there should be!
Walking in a race (or training) should be meaningful, strong and powerful.
There are many strategies one can use.
For example, one strategy I use is a thing I call “7’s” or “5×2”.
Quite simply, it is about covering 7km by walking 5km and running 2km.
Firstly, with my coaching clients I ask them to walk 5km and time it. We then look at technique and discuss how to get faster.
I need to clarify here, we keep the route flat on road or good hard trail.
I am aiming for, where possible, sub 10-minute km’s. Now of course, many variables come in to play – terrain, weather, climbing and descending to name but a few. But let us assume flat terrain, good weather and fast trail.
Once we get the walking of 5km in under 50-mins, I then add running. Firstly 1km. So, walk 5km and run 1km. Once that fees comfortable, I add another 1km. And here is where the “7’s” or “5×2” comes in.
Basically, the plan is walk 5km and jog 2km.
Like any plan it is progressive, starting with walk 5 and jog 2. Then walk 5, jog 2, walk 5. Then, walk 5, jog 2, walk 5, jog 2 and so on…
This teaches the mind to break down distance and time in manageable blocks. You can focus on the walking, knowing that a jogging break is coming up. You can endure the jogging, knowing that a walking break is coming up.
Why, “7’s” or “5×2.”
Well, 7 conveniently goes in to a marathon – 7/14/21/28/35 and 42.
I think a marathon is something we all understand and although I will round numbers up (for ease) 50-miles is two marathons and 100-miles is four marathons, 7’s provides a great strategy.
So, you see my thinking?
Let’s say, you trained your walking to be so good, that you could walk 5km and jog 2km in under 1-hour. Suddenly, you are doing a 6-hour marathon with actually only maybe 50-60 minutes of total running.
So, if that pace is maintainable, you could do 50-miles in sub 12-hours and maybe even 100-miles in the desirable sub 24-hours!
Here is an example and of course, pace fluctuates based on terrain conditions, but it provides a good perspective.
This is how a strategy of completing falls in to place.
- Distance becomes manageable because you made it so.
- Time becomes manageable because you made it so.
- Pacing becomes manageable because you made it so.
- Planning for hydration/ nutrition becomes manageable because you made it so.
- The mind is prepared because you made it so.
Once you have the above dialled for a flat course. You can then tweak and adjust according to your race and the terrain it will present you. Obviously, if it is technical with a great deal of elevation gain, you will need to re-look at the strategy. But, and this is key, you already have something that works, you just need to adapt it.
Planning a race pace and strategy is crucial. But accept things can go wrong, so have an A, B and C plan.
Here for example is an 80 miles strategy:
CP’s provide distance markers and one has the cut-off time information. Of course, weather, terrain, darkness, fatigue etc etc must be considered. But from training, one can formulate plan. Let’s say in daylight hours, 4-miles per hour and in darkness, 3-miles per hour. The numbers in bold show possible projected timings based on training pace.
Cp 1 10.5 miles, cut off 1430 – 1230
Cp 2 16.8 miles, cut off 1600 – 1430
Cp 3 26.2 miles, cut off 1810 – 1700
Cp 4 34.2 miles, cut off 2030 – 1930
Cp 5 43.7 miles, cut off 2330 – 2230
Cp 6 52.4 miles, cut off 0230 – 0130
Cp 7 61.5 miles, cut off 0630 – 0430
Cp 8 69.4 miles, cut off 0845 – 0700
Finish 80 miles, cut off 1215 – 1000
Some important points:
Running shoes work differently, especially when walking for a great deal of time. So, consider this! Get the correct size shoe, a thumb nail width above the big toe is perfect. Quite simply, if a shoe is too big, ones foot will move. A moving foot equals friction. Friction equals blisters. However, a wider toe box may well be a good consideration.
Socks; I am a huge Injinji fan. They put your toes in little pockets and protect them.
Consider something like Gurney Goo as a barrier for your feet.
Poles are a great addition for a walker, particularly on challenging terrain. Learn to use them, it is like 4-wheel drive.
Be progressive. Walking will use muscles in a different way to running and you will be sore. Build for three-weeks and take things easy on the fourth week.
For example, weekly mileage may be:
- Week 1 – 40
- Week 2 – 50
- Week 3 – 55
- Week 4 – 30
- Week 5 – 45
- Week 6 – 55
- Week 7 – 62
- Week 8 – 35
And so on…
Schedule big walks as follows:
1) Tuesday/ Thursday and Sunday
2) Wednesday/ Saturday and Sunday (the back to back days useful for long races and/ or multi-day such as MDS).
Add running days.
For example, if doing 1) above you could run Wednesday and say do a Parkrun on Saturday.
If doing 2) above you could run Tuesday and Thursday.
The secret is, to plan ahead. Get the date of your A Race and then count back in time considering your goals and objectives.
Break the time down into month blocks of three week build and one week easier.
Schedule a C and B race. For example, C may be a marathon, B a 60km – This of course depends on the distance of the A race.
One thing is for sure. Once you have broken down your challenge into manageable chunks of walk/ jog, you will feel supremely confident on the start line knowing you have a strategy for completing!