Running race 3:25:17 27.18 km (7.9 kph) +1673m ahr:122 max:165
Black Mountains Fell Race
3hr 25m 17s - 13th place out of 54 I think (top 25%)
Wettest one that I've done. Many of the trails were very muddy and hard going. I took it fairly easy as I was on the booze the previous day and night. First 2 hours were OK but I then slowed down with some mild cramping and stiff legs.
I was with Dave Powell up until Chwarel y Fan but he then pulled away and finished 5 or 6 minutes ahead of me. I was with Matthew Lawson at Pen y Gadair Fawr then I pulled away but he passed me at Crug Mawr and he pulled away to finish about 2 minutes ahead of me.
I think I walked more of PCC at the start than in previous years to ease myself in.
My time is actually my third fastest time out of five races.
1st: 3:06:01 (2015) - I was flying in 2015!
2nd: 3:23:40 (2011)
3rd: 3:25:17 (2017)
4th: 3:36:14 (2012) - made a nav errror
5th: 3:36:34 (2016) - my first long run after breaking my scaphoid
So I'm pretty pleased with that.
Shoes - mudclaws were a must in these conditions
Pen-y-Gadair ascent: went direct this time which wasn't bad. However Dave Powell hugged the forest fenceline to the corner then headed over. He got to the top just before Matt Lawson and I.
Descent off Pen Twyn Glas: I went around the back of PTG and didn't dive off the ridge until quite late. I found plenty of trods to the fence corner and managed to avoid areas of slippery rock. Caught up several runners due to this too.
Descent off Bal Mawr - I turned off the track 50m too soon.
Clothes: Mudclaws (right choice for wet conditions), waterproof socks, 2XU shorts with lycra liner, MDC cycling top, Montane 5l pack (containing 500ml bottle which was full at start, whistle, light waterproof top & bottoms, 1 x Clif Shot Bloks packs). Thumb compass.
10 deg C in Llanbedr. Colder and windier on tops. Heavy rain for short spell during event but didn't put on light w/p coat.
Nutrition: 2 pieces of toast with jam or peanut butter. Had banana before starting. During race I only ate 1 pack of CLIF shot bloks which is less than previous years. Only drank 500ml water too.
Very good coach tonight. He got us to do or at least try and do 50m (2 lengths) a nephew Myers of times. I was OK on the first 25 but struggled with breathing on the second 25. I switched from one breath every 4 strokes to every 3 on the first 25m and then 2 on the second 25m.
He got us to count strokes too.
I need to learn to glide at the end of each stroke apparently and not go straight into the next stroke immediately.
Lower body stretches
Press ups - 2 x 20
Front plank - 3 x 60s
Side planks - 3 x 45s
Back - 3 x 15 with 3s holds
Squats - 3 x 10
Single leg squats - 3 x 5 (each leg)
Box jumps - 3 x 10 (18 inch box)
Step ups - 3 x 10 with 12kg each hand (each leg on 18 inch box)
Tricep pull downs - 3 x 10 (15kg)
Shoulder press on ball - 3 x 10 (10kg)
Bicep curls - 3 x 8 (10kg)
Dumbbell flys on ball - 3 x 10 (10kg each hand)
Balance on ball & side raises - 1 x 10 (5kg each hand)