I have been to Kenya and I have trained at altitude in Iten, the distance running capital of the world. I have seen at first-hand how so many Kenyans dedicate themselves to running. They’re also pretty good at it! And yes, I have been running with the Kenyans.

In this, the second part of my Kenyan blog, I want to write about the training that we experienced during our two-week camp in Iten, when I went running with the Kenyans. In the first part, I shared something of the experience of being in Kenya and of seeing the Kenyan running lifestyle.

Our two-week training camp was expertly put together and delivered by The Kenya Experience, and really was suited to runners of all abilities and experience. Elite coach Hugo van den Broek was on hand to support and encourage us through the training and, ably assisted by the team of coaches and local guide runners (all of whom were incredibly good athletes in their own right), ensured we got the most out of our Kenyan experience. And special thanks goes to Willy Songok, a former professional runner and very much the heart-and-soul of the entire trip. He looked after us so well and impressed on us the importance of not worrying about everyday “unusual situations”.

During a series of seminars, we were able to learn more about the Kenyan approach to running and training, as well as share our own experiences of racing and training. We also met some top international runners including Stanley Kebenei (one of Eliud Kipchoge’s sub-2 hour marathon pacers) and Sylvia Kibet, who graciously entertained us in her own home. On our last evening we met Lonah Chemtai in a local restaurant and she was happy to spend some time talking to us about her upcoming marathon in Tokyo. Having run the race in 2016 I’m guessing she found my tips helpful, as she went on to win the race and break the course record a week later!

So, what does a typical week running with the Kenyans look like? Obviously, different athletes and groups will have their own programmes. However, the majority focus on three quality sessions a week (track, fartlek and long run), two runs most days (an easy 40-50 minutes most afternoons) and a rest day on Sunday (a day for family, church and, as I found out, washing!).

• Monday – progression run of 60+ minutes with last 30 mins ‘all out’
• Tuesday – track session: up to 10k in reps of between 400m-1k
• Wednesday – easy run of between 60-70 minutes
• Thursday – the Iten fartlek: 30-40 minutes, with 1, 2 or 3 minute fast reps
• Friday – easy run of between 60-70 minutes
• Saturday – long run or 2+ hours including some tempo minutes/miles
• Sunday – rest day

Most Kenyan runners aren’t fortunate enough to own a GPS watch and so don’t have our obsession for running by pace. Instead, they run much more by feel and by effort. This results in top paces that are significantly faster than the average amateur runner, but also easy/recovery paces that are often much slower. A learning point I took away was to introduce a far greater range of pace/effort in my own training and to try and be less of a slave to the ‘target pace’ in my training plans.

The physical environment in Iten also had a big impact on our training, and is one of the reasons why so many runners travel there to go running with the Kenyans. First, it can be very warm (Iten is less than 100 miles from the equator) and so most main runs are done at first light. This suited me as I’m very much a ‘straight out of bed’ runner and it definitely helped to work up an appetite for breakfast! It also meant we had the rest of the day free for rest, recovery and any other workouts/sessions that we wanted to do. Whilst the Europeans would meet up at the camp gates at 6.30am in shorts and vests, it was noticeable just how much clothing the Kenyan runners were wearing. I even saw jackets being worn for runs in the midday sun!

Second, is the altitude. Iten sits above Kenya’s Rift Valley at approx. 2,400m (7,900 feet), and for someone who lives and runs at sea-level, running at this altitude represented quite a challenge. High altitude impacts your heart-rate whilst training: supressing your maximum heart-rate, whilst increasing it at lower effort levels. The impact is different for everyone, but I found that on average my pace was around 1 to 1½ minutes per mile slower than it would be for the same effort at home. So, trying to train by pace was not an option for me and I had to adapt to running by effort. There is no doubt that by the second week I was getting used to the altitude effect and was feeling less uncomfortable.

Third, it’s hilly. Very hilly. It’s not so much about big hills (although there are some), but more that there are hills in every direction you go. The training camp is located at pretty much the highest point in Iten, which means every run ended with a nice climb to finish! To give an example, on an average week at home I might run 40 miles with 1,200ft of elevation. In Iten, I ran up 3,000ft each week with similar mileage. Our long run through Sangore forest had over 1,000ft of climb in 11 miles, whilst a five mile ‘easy’ run had 500ft of climb. And never trust your running guide when he says “no more hills” (usually followed by “the next one’s just a slope”!).

And finally, the roads. Or rather, dirt tracks. When you fly over Kenya you can see mile after mile of dirt tracks with their distinctive red dust winding their way through the Kenyan countryside. What you can’t see until you’re on the ground is just how rocky they are! Not easy to run on at all, and it does mean that you are constantly concentrating on picking up your feet. Didn’t stop me from taking a couple of tumbles and coming home with scars to remember Kenya by (and I wasn’t the only one). Only one day did we run on a nice tarmac road, and then only because overnight rain had turned most of the tracks to thick mud.

All those things combined to make it a very challenging, but also rewarding environment to run in. The following maps out my own two-weeks of running with the Kenyans. Most days I only did the main run, although plenty of the group did go out for a second run with our local running guides. I did enjoy having the time, space and motivation to spend on stretching, strengthening and all those other exercises we know are good for runners, but that we never seem to find the time for at home.  You will also see that we had running drills and core workout classes as well as time to unwind in the sauna and probably the best sport massage I’ve ever had.

It would be hard to pinpoint a single thing that had the most effect on me and my running.  The tempo run in week one was really hard work, in part because I didn’t feel properly acclimatised to the altitude. But by the time we hit the harder sessions in week two I was feeling much more settled and able to push myself more. I’ve always enjoyed my track sessions, and it was no different running on the dirt track at Tambach surrounded by impressively good athletes. And hills are always good for you (right?).

But the highlight was taking part in (and finishing) the Iten fartlek – probably the most iconic training run in the world. It’s a four-mile session (although many of the runners will do an extended version) over an undulating dirt track route, with a big climb at the start.

It seems like the whole Iten running community is out and gathering at the starting point, including new 10k world record holder Rhonex Kipruto. A decision is made by the front of the pack on today’s session – we’re doing one minute fast, one minute slow. And then, after a short prayer, we’re off. One minute fast, one minute slow. And fast is fast. And it’s a big first hill. In no time I’ve been dropped to the back. And I feel every bit the middle-aged, amateur mzungu (local slang for white person!) that I am. But I keep going (fantastically supported by Beatrice my guide). I keep to my minute fast and minute slow.

And finally, I see where the rest of the group are waiting at the finish. I speed up (of course), avoid a cow in the final few strides and take in the cheers. I’ve finished the Iten fartlek. And I’m not last! I’m hit with the type of running high I normally only experience after races. But in many ways, this was a race. My Kenya race. The ultimate running with the Kenyans experience. It’s one of those runs that I will never forget and which will bring a huge smile to my face whenever I think about it.  And I can tell that the rest of our group feels just the same. So pumped up are we, that we decide the best way to celebrate is to run back to the training camp!

Running the Iten Fartlek, 20 February 2020

That seems a fitting way to end my running with the Kenyans experience. There is so much more I could write about, and maybe one day I’ll return to it, as one day I hope to return to Iten. I have learnt so much, met some amazing people and been inspired to keep working hard and to strive to be the best that I can be. I have my motivation back!

Next time I may reflect on what differences I’ve felt in my running since my return from Kenya – although this may be quite difficult as the coronavirus lockdown brings an end to our racing plans for the first part of 2020. But running is one of the things we are still allowed to do, so we should make the most of it.

Take care and stay safe. And when all this blows over, I’ll see you at the start.

The post Running with the Kenyans: the training appeared first on timmytalks.

I have been to Kenya and I have trained at altitude in Iten, the distance running capital of the world. I have seen at first-hand how so many Kenyans dedicate themselves to running. They’re also pretty good at it! And yes, I have been running with the Kenyans.

In this, the first part of my Kenyan blog, I want to share something of the experience of being in Kenya and of seeing how the Kenyans live and train. Their lifestyle, struggles and motivations. For this was as much a part of the experience as the training was. The second part will focus on the training itself.

Of course, this wasn’t my first trip to Kenya. In early 2019 I had made the same journey, only to be forced to fly home a few days later after picking up an injury on my first run. After the depths of that disappointment, I am glad to report there were no such dramas this time round. Just the most amazing experiences that will live with me forever.

My interest in making this trip began back in 2015 when I first read Adharanand Finn’s excellent Running with the Kenyans. In it, he recounts his own time in Kenya and his attempt to uncover the secret of what makes the Kenyans the best long-distance runners in the world. Is it their diet or the altitude? Is there something in their genetics or history? Is it the years of running barefoot to school or the training? My trip, expertly delivered by The Kenya Experience, sought to give us a taste of all these things, as well as the opportunity to go running with the Kenyans. It was a two-week trip, based at Iten’s High Altitude Training Camp, one of the top training facilities in Kenya.

Throughout our stay we had the opportunity to meet and talk with Kenyan runners and their coaches to understand something about their lifestyle and their motivations. One of the standouts for me was just how much the phrase eat, sleep, run applies to the Kenyan running community. Even the top athletes running 100kms or more a week will find that training only takes up a fraction of the hours in the day/week. The rest of the time is dedicated to rest and recovery. This will include eating and maybe some massage, but will be dominated by sleep and rest. And when I say rest, I mean complete rest. Not sitting reading or watching TV or catching up on emails/social media. But just time doing absolutely nothing.

There is also something very relaxed and laid back about life in general, which is in stark contrast to our busy, western lives. That’s not to say that people don’t work hard and struggle to get by. But everything runs on ‘Kenyan time’. If you’re meeting at 3pm then don’t get mad if someone turns up at 3:59, because it still starts with a 3! The only time when this doesn’t apply is with training. Be late for a run, and you’re playing catch-up. Which is a tough gig when you see how fast the Kenyans run. This more relaxed way of life definitely did me as much good as the training. Once I was over the long journey, I felt able to truly relax and leave all the stresses and worries of home and work behind me. It’s been many years since I felt quite so relaxed and peaceful.

We were fed well at the training camp, with plenty of freshly prepared, organic food. However, it was surprising how heavily loaded to carbohydrate it was: porridge, bread, pasta, rice and ugali (a maize-based dumpling often thought to be the superfood that powers Kenyan runners). There was not much in the way of protein, although meat once a day was more than most local runners got, and no fats, refined sugars or dairy (due to the lack of refrigeration). But lots of very tasty homemade soup. The result was very filling (I never had so many pancakes and chapattis) and yet I also lost weight and became leaner. How long it stays off now I’m home remains to be seen, but it makes me think that a higher carb diet is not necessarily a bad thing, providing it’s the right sort of carbs (i.e. not sugars).

Our coaches and guides were able to share with us something of the background into why the Kenyans, and in particular the Kalenjin tribe, dominate distance running. Historically, the Kalenjins were pastoralists, roaming through the Rift Valley with their livestock. This nomadic and athletic existence must have contributed to the development of a lean and powerful physique that makes them look like they were built to run.

Education and schooling have also played a big part in the development of Kenyan running. Many primary school children will run 60-100kms per week to and from school, often barefoot. It is in high school where they first experience inter-school competition, which for the very best can take them to Nairobi and even across east Africa. In their teens they will often get their first running shoes, receive some structured training and experience the rewards associated with performing well (visiting a big city, or maybe just a prize of bread and soda). The lucky few (if they work as hard at their studies as they do at their running) may end up earning a scholarship at a top US college athletics programme.

St Patrick’s High School in Iten is probably the most famous and influential ‘running school’ in the world. Home of Brother Colm O’Connell (the ‘godfather of Kenyan running’), who arrived in Iten in 1976 with no formal athletics training, but who has coached and developed thirty world and Olympic champions, including Mary Keitany, Peter Rono, Wilson Kipketer and David Rudisha.  Visiting St Patrick’s was a real highlight, including seeing athletics honours boards that many countries would be proud of. The school also plants a tree in honour of every champion and world record holder they have, and it was quite something to wander around a true forest of champions. Kenyans continue to be inspired and motivated by the achievements of their running heroes.  In 1968, Kipchoge Keino became the first Kenyan Olympic champion and inspired a generation who would go on to conquer the world. Today, it is Eliud Kipchoge, based in nearby Eldoret, who is inspiring a new generation with his super-human marathon feats.   

The main motivation for most Kenyans when it comes to running, however, is to be successful enough to be able to transform the lives of their families and communities. This means being able to travel to races in Europe and the US and win prizemoney that can be invested in homes, farms and even schools back in Kenya. That is why they come to Iten in their thousands. That is why you see huge groups out training on the hilly, dirt roads every morning and afternoon. We train hard to be the best we can, maybe even to compete in races or make regional/national teams. For them, it is all about seeking a better life. That is their motivation and it is incredibly powerful. Maybe that’s why we struggle to keep up when we’re running with the Kenyans.

We had the honour of meeting Simon, a local athlete who lives with his mother and ten siblings in a tiny two-room shack on the outskirts of Iten. I’m not sure what was more humbling, seeing the conditions the family lived in, or the fact that they seemed overjoyed by our visit. Simon runs so that one day he can provide more for his family. In 2018, he won a local half marathon, with prizemoney of around $3,000; a life-changing amount of money in rural Kenya. Corrupt race officials refused to pay him, and despite 18 months of local campaigning it seems Simon and his family will not see a shilling. It was heart-breaking to hear their story and to see the pride that Simon had in the newspaper cuttings of his race win and his small collection of medals.

Fortunately, all is not lost for Simon and his family. A local charity (the Gathimba Edwards Foundation) is supporting the family, and later in 2020 will be building them a new home. We visited one of the charity’s projects and saw first-hand the difference that having a proper homemade: separate rooms for the children; water, electricity and toilets; and land to grow produce. I know that Simon will continue to work hard at his running dream, but at least life should become a little easier for his family. Maybe time for us all to reflect on what motivates us most in our running.

As you can see, my Kenya experience was so much more than just about the training. Yes, I did go running with the Kenyans (more about that next time). But I also got to experience so much more of what running life in Kenya is all about. And in many ways, I think that will live with me far longer than the effects of two-weeks hard training.

Eat, sleep and run well. And I’ll see you at the start.

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It started exactly ten years ago. In that strange period between Christmas and New Year. I was unfit and overweight, and a friend was encouraging me to take up running. “Sure, why not. How hard can it be?”, I thought. And so, on 30 December 2009 at the age of 36, I went out for my first ever run. Never could I have imagined what those simple beginnings would lead to. Never would I (or my family and friends) have believed what I would be able to achieve over the next ten years.

I’ve run all distances from 5K to 70+ mile ultras. I’ve run just under 10,000 miles. I’ve run in races (and even won one!). I’ve run on the other side of the world and in some of the most beautiful and fascinating places. I’ve run multiple day events. I’ve run slow, and I’ve run fast. I’ve been a member of two running clubs. I’ve met some amazing and inspiring people and made many friends. I’ve written about some of my running adventures and shared them on a blog. I may even have inspired one or two others along the way.

But I started out like so many others do…unfit, overweight, without a clue. And yet, with plenty of hard work, perseverance, support and advice I’ve achieved things I would never have thought possible. And if I can do it, then anyone can. I’m nothing special. I’m not blessed with great athletic ability, nor freakishly efficient running technique. I’ve just found something I love doing, and found a desire to keep pushing and improving myself. Oh, and it’s good for you too!

A canter through the decade

Of course, it’s not all been easy and there have been plenty of ups and downs. Back to that first run ten years ago – I thought it was going to kill me! It was awful. I felt sick, had to walk, got blisters. I hate to think how long it took me to drag myself round the 2 mile circuit from home or what I must have looked like when I finished. But within two days I’d signed-up for a 10k race so there was no going back. I got myself some proper running shoes and socks and downloaded a Couch to 5K plan. It was a revelation just how quickly the plan built you up from run/walking to being able to run for 15-20 minutes.

On 23 May 2010 I ran my first ever race – the Hull 10k. I remember it being a hot day and feeling nervous at the whole experience. But I loved every single minute of it. Crossing the finish (in 54:57) I felt a mixture of pride and exhilaration and can still remember that feeling of “I could do that again!”. I didn’t run much more in 2010 but the following year entered three more 10Ks before looking for a new challenge. In October 2011 I ran my first half marathon at Bridlington (1:42:30), and during 2012 was able to improve my 10k and half marathon times. I also had to contend with my first proper running injury in 2012 – a stress fracture that kept me from running for three months.

Although I was really enjoying my running and being part of a club, which helped push me on even further, one big target remained. Like many runners, I wanted to see if I could run a marathon. So I found myself a beginners’ marathon training plan and dedicated the early part of 2013 to marathon training. A month before my 40^th birthday, in sunny Blackpool(!) I completed my first ever marathon in a not-too-shabby 3:35:14. I was a marathon runner. Me?! Who’d have thought?! It took some time for it to sink in quite how far I had already come. Only, it seems this was just the beginning. Not content with doing one marathon I knew I had found ‘my distance’ – the marathon would now be the focus for all my running.

Much of my blog is dedicated to my marathon running over the last four years, so I won’t take up too much time describing it in detail here. But it has led to some incredible achievements and memories. In 2015, I decided to take a more serious approach to training, pushing myself harder, incorporating cross-training and thinking about nutrition properly. The results were incredible as I lost weight, toned up and found I could run harder and recover quicker. The result was a superb 3:04:29 run in Manchester in April 2015. I have also really enjoyed travelling to run marathons overseas, including Rome, Florence, Rotterdam, Lisbon and culminating in my 2016 running of all six world major marathons (the Timmyslam). Running 26.2 miles is a great way to see a new city, and I’m already making plans for a couple of overseas marathons in 2020.

My two biggest (and hardest) achievements came in 2017. First, in Rotterdam in April I was able to achieve what is, to many club runners, the holy grail of marathon running – a sub-3 hour marathon (2:57:55). At the age of 44 I actually felt like a proper athlete! And in May 2017 I completed what is regarded as one of the toughest running challenges around – the Brathay 10in10. That’s ten marathons in ten days around Lake Windermere in the Lake District. Not for the faint-hearted.

It’s not all been about marathons. In the summer of 2014, I was introduced to my first 24-hour endurance event – Thunder Run. Along with a number of club mates we had a fantastic weekend running laps through woods and fields in the blistering heat and in the dark of night. It was brilliant. Even a fall in the night and broken ribs didn’t stop me enjoying my 36 miles over 24-hours. A year later I was back as part of a pair, running a staggering 72 miles each (through the rain this time).

I’ve also tested myself over longer distances, running The Wall (69-mile ultra) in June 2016 and a two-day mountain marathon in 2014. And of course, off the back of my marathon training my times at all distances have improved, including a very satisfying sub-85 minute half marathon in 2017. As my recent blogs have shown, the last couple of years have been about recovering from a serious ankle injury that saw me miss running for over a year. So, I might be ten years into my running, but like so many of you, I’m still experiencing the regular up and downs.

Some final thoughts

When I look back at what I’ve been through and achieved, I still find it hard to take it all in. Quite simply, if ten years ago you’d have told me I’d run a marathon I wouldn’t have believed it. And now I’ve run 40! And none of it would be possible without the love, support and encouragement of friends, clubmates and my family. Runners are not the easiest people to get along with (especially when we’re injured) but there’s no doubt I couldn’t have done any of it without you.

More importantly, I believe there is nothing I’ve achieved that is beyond the reach of almost everyone else who takes those first few steps into running. Yes, some of you may be slower than me, but others will find they are much quicker. You don’t have to run marathons; maybe 5Ks and 10Ks will be your thing. Or maybe you’ll just love running on the trails and fells. It doesn’t matter. Just believe that you can do it. Set yourself some goals. And then go out and smash them. And in ten years’ time just think about the experiences and achievements you could be writing about, and how you could be inspiring other people to take those first few steps as we did.

It’s been an incredible ten years. I hope the next are just as good for all of us. Thank you all for your encouragement and support and, as we move into 2020, I’ll see you all at the start.

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Six weeks ago I ran a marathon; today I struggled to run 5 miles. If anything sums up my running year, it’s this.  As 2019 draws to a close it’s time to review, reassess and plan for a more successful and consistent 2020.

The end of 2018 saw me in positive mood. After over twelve months out for a serious ankle injury I had 16 weeks to get myself marathon fit. The goal? Returning to run the New York City marathon. I previously wrote about the challenge of running again after so long out, and I found the motivation of such a big comeback race really helped keep me focussed as I gradually increased my mileage week on week. It was steady progress, but with no new injury concerns I knew, as I stood on the Verrazano Bridge at the start of the worlds biggest marathon, that I was going to get round. And get round I did, and in an incredibly pleasing 3:47. Far quicker than I expected when I first laced up my running shoes at the end of June.

Much more important, however, was quite how much I enjoyed it. It’s an amazing race through a fantastic city, with the 10 miles through Brooklyn being amongst my favourite runs anywhere in the world. We are a miserable bunch when we’re injured and our nearest and dearest have to put up with an awful lot (the early mornings, the races, the shoes, tapering moods…) as we enjoy our passion. So, it was very special to be able to share the trip with Liz, even if a miscommunication meant we spent hours looking for each other at the finish! New York, I’ll be back.

With this milestone achieved and feeling like a ‘proper runner’ once again, I made my plans for 2019: a transition to forefoot running (partly to protect the ankle); sub 3:15 marathons; a dream trip to run in Kenya; basically, starting to feel like I was approaching some of my best form. I’d cracked the marathon again, so surely it was just a case of working that bit harder?

Well that’s not how things worked out. A very frustrating winter and spring saw me unable to string together more than three weeks of injury-free training. Nothing too serious (quite a few calf issues and continuing nagging pain in my ankle) but enough to stop me progressing as I had hoped. So, I returned to two of my favourite marathons in the spring (London and Windermere), having to settle for getting round in one piece, rather than progressing too much. I found both races quite tough, a symptom of my stop-start training and just not enough miles in my legs to support the pace I wanted to run at. That twelve months out was still taking its toll. It was, however, wonderful to return to Brathay in May and run the Windermere marathon for the first time since I completed my 10 marathons in 10 days in 2017. I was glad I only had to do it once this time – how I managed 10 days is quite beyond me

The lowest point of the year occurred in February. Ever since reading Adharanand Finn’s excellent Running with the Kenyans I had wanted to experience what it would be like to run and train in Kenya. That dream came true when Liz bought me a two-week training camp as a wedding present although I had to wait until my 2017 and 2018 injuries were behind me. I finally flew out to Kenya in early February, swapping the snow and ice of Yorkshire for the dust and hills of Iten and the Rift Valley. For obvious reasons this trip should have made a great blog in its own right as I experienced life at the high-altitude training camp used by so many of the top distance runners in the world. But it wasn’t to be. At the end of a very gentle three mile run on day one I felt my calf tighten. Within a couple of hours it had worsened and despite some excellent treatment I knew that I wouldn’t be able to run again for at least ten days. My dream trip was over almost before it had begun. To say I was devasted was an understatement and I struck a pretty forlorn figure as I flew home a week early feeling pretty sorry for myself. The running gods can be so cruel.

Following my spring marathons, I decided to change up my training and concentrate a little more on speed, rather than distance. There’s no doubt that variety can keep us fresh and I did quite enjoy (if that’s the word) the shorter but more intensive workouts. I was also able to enter some new (to me) races and really enjoyed the Great Grimsby 10k in July and ABP Humber Coast Half in September. Nothing like PB pace but enjoying racing once again.

As I headed into the autumn I was starting to feel fitter and stronger, the regular strains and injuries had stopped and, most importantly, I hadn’t had any pain or discomfort in my ankle since May. All of which meant I was able to make the most of my last two target events of the year. I have always enjoyed the 24-hour relay events I’ve done, not just the running but the whole weekend experience shared with teammates. And so it was great to travel to Equinox in September as part of a 50+ team from my club (KuHAC). Our dedicated team of five shared our responsibilities evenly throughout the 24 hours and earned a top ten finish in our category despite competing against much bigger teams. I finished with five 10k laps and even enjoyed the two runs in the middle of the night. It was a great weekend and thoughts have already turned to which of these great events to take on in 2020.

I have also enjoyed running marathons around the world (part of why I started blogging) and in October I travelled with running mate Sunny to experience marathon weekend in Lisbon. It wasn’t a place I’d visited before and my initial impression of the historic old town was how hilly it was. Fortunately, the marathon is a point-to-point route that follows the coast road from Cascais back into Lisbon. So, I didn’t have to worry about the hills, just the early start, the rising temperature and the number of pasteis de nata (Portuguese tarts) I’d eaten as part of my carb-loading! It is a beautiful run, winding through seaside towns before finishing in Lisbon’s main square. I was pretty happy with my run too (3:23). Not as fast as I had originally hoped to achieve but I was definitely moving in the right direction.

As my running year came to an end I had enough time to complete (for my first ever win!) one of the excellent Enigma Running marathons in Milton Keynes before some planned surgery (non-running related) meant an enforced four-week break. Which takes me to today’s run, and the struggle to get back to fitness after the break. But I do so with renewed hope that 2020 will see me continue to progress and improve, and with spring marathons in Paris, Boston (UK) and Windermere already booked it looks like there’ll be plenty of hard work to get through during the winter months.  Oh yes, I’m going back to Kenya too!

I wish you and yours all the very best for Christmas and the New Year and much success for your running in 2020. Set those targets, work hard, have fun, and I’ll see you at the start.

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After finally succumbing to complete immobilisation of my ankle in February/March I have to admit to being very disheartened when the cast came off and it felt like there had been little or no improvement (ankle tendon damage for those who are interested).  “It will probably improve in time” said the consultant, “but if running is the cause of the pain then I’d suggest not doing it for at least six months”.  A new low point. Advice from physio and sports rehab specialists was more promising, but came with the warning; “it’s going to be hard work”. So began an intensive period of non-running, focusing on strengthening and flexibility exercises and more painful physio. The first green shoots came when I could start to see improvement in the range of movement in my ankle – centimetre-by-centimetre increases week-on-week.

Whilst this was positive, the real test was always going to be lacing up the trainers and going for a run. And on physio’s advice this moment came in mid-June. More apprehensive than at the start of any race, I set out with tentative steps. Just a steady 2 miles. Just to test out how my ankle coped with the load…

…well my ankle may have coped well enough, but the rest of me didn’t! It was an horrific experience and one that almost had me giving up on the spot. I was devastated. I appreciate we are all runners of different abilities, but a year ago I was a sub-3 hour marathoner who had run 10 marathons in 10 days. Now I couldn’t run 2 miles without stopping four times, nearly being sick, cramping up and feeling like my heart was about to burst out of my chest Alien-style (and this despite the cardio work and cycling I’d done).  What made me lace up and try again a few days later I don’t know – perhaps a hope that it couldn’t get any worse! Well it didn’t; in fact, I was pleasantly surprised how well I coped (relatively speaking).  And so it began…

That was ten weeks ago. This week I ran for two hours without stopping [has to supress big smile at the thought of progress]. I’m still not quick, not entirely pain free (although running is not making my ankle worse) and starting to suffer from all sorts of ‘normal’ running aches and pains. But day by day and run by run I’m improving and getting fitter and stronger.  I didn’t follow a set rehab plan, but simply started out with some run/walking that just got me out and on my feet for 20-30 minutes or so.  Then, more recently, it’s been about setting myself regular milestones (30 minutes without stopping, 5 miles, an hour, 10 miles, 13.1 miles etc).  The milestones have been a great motivator over the past few weeks, as has the encouragement from family and fellow runners when I’ve felt brave enough to post my progress. It’s been a lonely twelve months, but I feel like I’m also rehabilitating myself back into the running community.

As I said, I’m not entirely pain free, I continue to have regular treatment on my ankle and have to keep up with my programme of strengthening, mobility and flexibility exercises every day. I’m limiting myself to three runs a week in order to maximise recovery time and have started to add some variety into my training.  My first track session in nearly 18 months was an eye opener, especially when I discovered my average pace was what would have been my marathon pace last year. Still a long way to go then!

But, I’m feeling motivated enough to keep going and push forward. I’m feeling strong and hopeful and starting to think about running goals for 2019 (including the London marathon and returning to Brathay to run the Windermere marathon). It’s been hard work, with the promise of more to come during the autumn and winter, and I’m sure there will be some setbacks along the way too. But I am running again (and there were certainly times when I doubted that would ever be the case). I’m also back into the habit and routine of running, something that can be as difficult as the physical effort itself.

Finally, I’m starting to feel like a runner again. And that’s why it’s with confidence that I can say I’ll see you at the start.

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The physical journey continues to be a long and slow one. I got through my 10 marathons in May 2017 with little more than swollen ankles and two black toenails. To be honest, I thought I’d got off pretty lightly. The swelling went down (and the toenails fell off) and after a few weeks I made a gentle return to running. It was then the problems started. Nothing serious, but a tightness in my ankle that I’d not had before.  A bit more rest, some physio and I thought it would settle down. But instead it just got worse, to the point where I had to stop running altogether. More rest and physio, strengthening exercises and advice from sports rehab specialists followed. As did a referral to see a podiatrist, resulting in some custom-made orthotics. But by the end of the year there was still no improvement, and I felt like I had a permanently sprained ankle.

So, after Christmas it was time to see an orthopaedic surgeon. The resulting x-rays, ultrasound and MRI all showed damage to the post tibial tendon. The damage itself wasn’t too severe. The real issue was the lack of healing. So, over seven months since I last laced up my trainers I now have a cast on my ankle, in the hope that completely immobilising it helps kick-start the body’s healing process. Only when the cast comes off will I be able to really understand quite what the next stage of physical rehabilitation looks like. I do know, however, it will be every bit as tough as last year’s training regime that saw me run sub-3 hours for the first time and complete the Brathay 10in10. I suspect it will also be much less rewarding.

The mental and emotional journey has, in many ways, been even tougher. Let’s face it, for the first five months of 2017 I was tearing it up: 14 marathons; PBs at every distance I raced; weight down, body toned. To go from that to not being able to run at all for more than half a year is hard to take. Just ask my family, who continue to provide the most amazing support despite the permanent grumpy injured runner syndrome. I’m naturally quite private and introverted in my approach to handling the emotional ups and downs of life. As a result I’ve found it very difficult to be around other runners and to attend club events and races, which has led to feeling cut off not only from running but also from the running community. Many of us have very seasonal racing calendars with favourite events and races coming round each year. It’s been really hard to sit out all these regular and favourite events, whilst watching so many friends competing (and running really well too).

I’ve also always been a runner with plans and targets, so I have to admit to struggling with this open-ended waiting for improvement. And always the nagging doubt in the back of your mind…will you ever run again? In January, I did get myself into a better place and started to look for ways to get back into the habit of exercising. Admittedly, aqua jog, spinning, Pilates and cycling just aren’t the same. But it was nice to get back into something of a routine and start to begin the process of getting fit. Unfortunately, the addition of the cast to my lower leg in recent weeks has put paid to that for the time being.

And so I wait (and hobble about the house). I can’t run, I can’t train or exercise and I can’t make running plans. I just have to wait and see how this all pans out, one step at a time. And that first step will be to see if confining me to the house for six weeks has done any good. Perhaps when (or if) I’m running again I’ll be able to look back on this experience and focus on the things I learnt that may be of use to other runners. But right now it all seems just a little too close.

I won’t leave it as long until next time, when hopefully I’ll have some more positive news. And then maybe, in time, I’ll see you at the start…

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Days 8 and 9 very much followed the pattern of Day 7. No longer was I suffering the ups and downs of earlier in the week (emotionally that is – the course hadn’t changed!). I had finally broken down the course into enough manageable chunks, and had found a comfortable rhythm to run at that would get me round safely in under 4 hours. My body was also starting to adapt to the running and the conditions and to respond to the intensive physio, meaning I was having less issues and less treatment as the week went on.

I also received a welcome boost on Day 8 with Liz’s arrival back at Brathay. A hug before I set out and the knowledge that I’d see her around the course set me up for what was a good, if uneventful, run. And back before the rain started!

More of the same on Day 9. I had found a plan that was working for me and I was determined to stick to it. Again, I finished within two minutes of my time for the previous two days, only this one just felt a bit more like hard work. No major issues, just a tiredness that had settled into the legs. Not surprising really. The real difference on Day 9 was the support around the course. More locals and tourists, particularly in Bowness and Ambleside. Friends and family following me round the course and cheering us all on. And a host of former 10in10ers around the route and at the drinks stops, proudly cheering on the class of 2017. I’ll admit to being a bit of a running geek, and so it was a special moment to have my drinks handed to me by marathon legend Steve Edwards (a Brathay 10in10er himself) at miles 12 and 24. I had a special finish too as Phoebe and Alafair joined me for the last 100 metres and across the line. Special moments. Just one more day to go.

Day 10. Marathon 10. The last 26.2 miles. Our lap of honour. It’s a day unlike the other nine, and not just because it marks the end of the 10in10 journey. With the running of the Windermere Marathon taking place at the same time, Brathay Hall is transformed from the quiet and tranquil place it’s been and is overtaken by the usual noise and activity associated with race day. It does, however, mean that friends and family are joined by hundreds of cheering runners (and KuHAC clubmates) as we make our way to the start. A very damp start.

Once we are away it’s business as usual and I fall into the same pattern that has served me well since Day 7. “No need to do anything different, get home, sub-4, job done”. The course is much quieter than usual, with the marathon road closures and the fact that most friends and family are staying at Brathay Hall to ensure they see us finish. The only real change on the way round are the “that’s the last time I’ll see that tree/house/sign/roadkill” thoughts that punctuate my 26.2 miles. A little more tired than yesterday, but still going strong, still hitting the same rhythm.

The last four miles are my favourite as we run along the lake from Windermere into Ambleside and to Brathay. And I stop at 24.2 miles (as I have done every day) to gaze at the view of the lake and the hills. My favourite spot, and my last chance to take in the quiet beauty of this most picturesque part of England. Two miles later I’m running up the steep drive at Brathay Hall (not the kindest last .2 of a marathon), down the finishing line, past the cheering crowds.

I cross the line arms aloft and stop the clock.  I am embraced by my family, including Trent my amazing physio who has done an incredible job getting me on the road every day. They proceed to place ten medals around my neck.

I am done. I am a 10in10er.

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The good

Day 7 was sunny and bright – and so was I. I felt relaxed from the start and was feeling the benefits of the 4+ hours of physio I’d suffered the day before. With no company from other runners, and little sight of the support team (sometimes it just goes like that) I simply had myself for company on what turned out to be a very enjoyable run through some lovely countryside. I even had time to stop at ‘Ice-cream Mountain’ (mile 21) for an ice-cream (naturally) before a steady final 5 miles home, my favourite part of the course. Job done, and no new injuries to worry about. One step closer to the magic 10.

The bad

Day 6 was when this course and this event really tested me. And there were times I thought I might fail. Sluggish, tired, achey glutes and sore calves, meant I struggled from mile 1. Even the cheers and high fives from the kids at Hawkshead School only provided a momentarily respite from the torture of running. I normal run well over the first half of the course, but even this was a struggle, although the support around the course from Mum and Dad did help a little.

When I finally made it to mile 21 I was ready to give up on the day/time and just jog/walk in to the finish. But then that competitive spirit in me stirred and I realised that I still had an (outside chance) of running sub-4 hours. Having never run that slow before I steeled myself to run home as fast as I could, in an effort to try and pick up the pieces of my day. What followed were pretty much my fastest 5 miles of the week and I made it home with a couple of minutes to spare. The Brathay 10in10 had tried to beat me, but I had fought back. A score draw!

The ugly

Physio. Lots of it. Twice a day. For hours.

We are being fantastically well served by students from the University of Cumbria who, day-after-day, are doing their utmost to get us into good enough shape to be able to face another day. It’s not always pleasant (and Day 6 was a particularly painful low point which didn’t help my mood much) but it is effective. And I have no doubt that the pain that Trent (who drew the short straw of looking after me for the 10 days) inflicted on me yesterday was the reason that I had such a good day today. Calves, glutes, quads, ankles and hamstrings have all taken significant punishment, usually after 12-14 minutes in the ice-bath. But they still work, and will get me round tomorrow.

Thank you Trent – you’re a star and are making this 10in10 attempt possible.

So that’s it. Seven down and three to go. And after today I can start to think (a little) about reaching the end. Just 78.6 miles to go.

The post 2017 Brathay 10in10: Days 6&7 – The good, the bad and the ugly appeared first on timmytalks.

The last two days have been a challenge – in particular because of the weather. On Day 4 (Monday) we woke to heavy rain and low grey clouds, and nothing changed all day! Wrapped up in waterproofs and extra layers we might have been – but even the best gear wasn’t going to keep out “proper Lake District weather”! They were conditions that I’ve certainly never run in for any length of time before.

The run itself wasn’t too bad. It was just a case of head down and tick the miles off one by one. I wasn’t keeping an eye on my Garmin and just ran how I felt. I even made a much better attempt at the 16-20 mile section, pushed on by one of the other 10in10ers who was gaining on me. In the end my time was the slowest of the week so far, but I wasn’t too despondent. Job done and home safe and sound without much more than the usual aches and pains.

The toughest part of the day came in the evening when the fatigue kicked in and I found I had no appetite, despite knowing that I needed to eat well if I had any chance of getting round the next day. It was very much a case of force feeding then an early night, especially as I’ve been struggling to sleep.

Day 5 is traditionally Ladies Day at the Brathay 10in10 and so I set off through the light drizzle (a dream after yesterday’s torrents) with my bright pink nails. Today was a good day. I felt physically good and mentally strong, particularly as I hit the second part of the course. Not pausing for too long at the drinks stations I was keen to push on and really put in a strong performance. I did start to stiffen up a little in the last three miles, but all in all it was a great run (without my ipod which was waterlogged from the day before), my second fastest to date and my fifth 3rd place and sub-4 hour marathon.

Final word goes to some of my 10in10 teammates who had a more difficult Day 5. In particular, Malc and Kev who had to pull out of the event during the course of the day. They are great runners and have plenty of 1oin10 experience which reflects what this group of runners is putting themselves through to raise much needed funds for Brathay Trust.

Time for supper and an early night – because tomorrow I have a marathon to run!

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Today the sun shone, and I managed my first pain free run around the Lake. It felt good too. A nice relaxed first 12.5 miles down to Newby Bridge saw me running like myself for the first time this week. The next section (to about mile 21) is tough and requires you to knuckle down and simply tick the miles off one by one.  I took this part a bit easier today. Not because I had to, but because I was fully aware that I still have another 7 of these to complete before I get a well earned rest.

The final 5 miles are amongst my favourite on the course and I enjoyed a great run-in through Windermere and into Ambleside. Job done in my fastest time to date, and other than some tired and achey muscles and a painful blister, nothing drastic to report in terms of my physical fitness. It felt good, and I rewarded myself with a beer as I headed to the treatment room with a spring in my step. When I emerged 2 1/2 hours later the spring had been painfully pummelled out of my legs and I hobbled up to our lodge for a shower and to prepare my gear for tomorrow. The Brathay 10in10 gives, and she takes away!

But it was a good day and my best so far. Day 2 had started in difficult circumstances. My ankle injury on Day 1 had really scared me and I spent a restless night worrying about it. Pre-race massage and taping helped provide a little support but it was with great trepidation that I set out. A real blend of physical and mental anxiety. I took the first 4 miles at a very steady pace and enjoyed some company along the way. Seeing Liz at about mile 6 really helped lift my spirits (and the other runners too) and as time went on I felt happier that my ankle was strong enough to get me round and I slowly picked up the pace a little.

During the second half of the marathon the pain started to slowly increase, but nothing approaching the shooting pain that had made me stop on Day 1. What did make me slow down and ‘enjoy’ a few walking stretches was simple fatigue. The worry over my ankle had stopped me sleeping or eating enough and I just ran out of energy. I did get round, and enjoyed the last couple of miles as the route hits the side of the lake and there are stunning views as you run into Ambleside. Job done. Home without too much mishap. No serious pain and my confidence restored.

There’s still a long way to go and there will be plenty more ups and downs during the next week. But the last three days has seen me cope with the physical demands of three marathons and get my head round the mental challenge of the 10in10. It won’t be pretty, but supported by my fantastic Brathay family I will reach the finish.

And so it’s onwards to Day 4, and it’s going to rain…a lot.

All of this is for an amazing cause – and I’d be grateful for any donations.

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