Centurion Wendover Woods 50 - 25/11/17 - 11:53:15

This is the final event of the Centurion calendar and when I finish this event I will have completed 4 x 100's and 4 x 50 mile runs in one calendar year.

A week prior to the race I decide to reccy the event and the course looks as though it's going to be tough going.  The race itself will comprise of 5 x 10 mile laps but having reccied the event there are some climbs in there.

Having reccied the event I end up doing about 15 miles in about 3 hours so realistically I should be looking at a 10 to 11 hour mark to finish the race instead of going for a PB.

The race starts of cold just a few degrees centigrade and it's not until the end of the first lap that my body has fully warmed up.  I start the race towards the back and end up being quite cautious sticking to about 3-4 mph as in some places there is little room to overtake and there are some climbs.

I finish the first lap in a time of 2:00:16 in a position of 139th overall.  I don't spend too much time at the checkpoint and soldier onto lap 2.  I realise that I'm going to struggle to do 2 hour laps from here on.  I finish the second lap in a time of 4:05:33 and move upto 106th loosing only 5 mins from the previous lap.   Lap 3 takes me to 06:27:17 as I'm now starting to struggle with these climbs.  Nevertheless I move upto 101st position.  Lap 4 finishes in a time of 09:10:00, it's now taken me nearly 3 hours to complete one lap instead of two for the first lap.  For lap 5 I struggle even more but the lap time for lap 5 shows the split time is the same for a lap 4 as for lap 5 - 02:43.

I'm glad that I've managed to finish that race as it was the toughest 50 miler I've done.

Centurion Autumn 100 - 21/10/17 - 22:20:25

Took a couple of weeks of from the WW50 hoping that the rest will do me some good for the A100.  Strategy for this one is to try and aim for a PB but given that storm Brian is on it's way it maybe unlikely.

Decide to set of at an average pace of 5mph which should get me a PB (including breaks) if I can maintain the pace throughout the race.

As the course is out and back for each 12.5 miles (four separate spurs), before reaching checkpoint 1 the front runners are already going at a cracking pace and they seem to be a few good miles ahead already.

Decide not to take on any water or food at checkpoint 1 and crack on back the way I came.

Coming back to checkpoint 2 the only obstacle seems to be crossing a main road, apart from that the first spur is flat, most of which is trail running.

I reach the second checkpoint (Goring village hall 25 miles) in a time of 04:22:47 and have moved up to position 108.

The second spur takes me from Goring to Swyncombe and  (37.5 miles) in a time of 06:57:05 (86th) and the return leg in 09:26:24 (71st for 50 miles).   

The third spur takes me from Goring to Chain Hill and back again.  This is when Storm Brian starts to take it's effect as I struggle in the cold and wind to make some impact.  Especially when darkness falls and I'm no longer on course for a PB.  With the effects of Storm Brian I struggle to jog along level paths as the wind bites fiercely against my face.  At the checkpoint I huddle in a back of a lorry but I'm soon feeling the cold and decide to have some JD cakes to see if I can warm myself up.  I then leave the checkpoint cold hoping that the return leg will be quicker with the wind helping to push me along.  The JD cakes didn't work in my favour and I am feeling a bit sick now.  I loose a bit of time carrying on a track instead of taking a left turn despite having gone out already and now done the return leg and this is also my third A100.   I'm still struggling with Storm Brian and I recognise that a PB is out of the question so instead I aim for second fastest time instead of 21:59:45.  I reach Goring in a time of 15:54:37 (75 miles) moving up to position 60. 

Reaching the fourth and final spur despite the effects of the cold (my gloves are not doing the job) I feel energised heading in the checkpoint as I see fellow runners struggling.  This final spur takes me from Goring to Reading.

I've lost time at the last spur plus taking a extended break to eat some hot pasta.  Nevertheless my aim now is to finish the race in my third best time for a 100 miler sub 23 hours.

This spur is easier with Storm Brian no longer taking effect.  I manage to what seem to be going at a faster pace as I finish in a time of 22:20:25 finishing in a position of 45th - 3rd quickest time for a 100 miler and competing the grand slam of four 100's in a calendar year.

Centurion Chiltern Wonderland 50 - 16/09/17 - 09:23:23

Having had a couple of weeks rest from UTMB my legs felt fresh but decided to run the race trying for a PB of under 08:50 which would be around 5.5 - 6 mph.  After the race start had a quick chat with a fellow runner whom at the SDW100 (Jamie) whom says that last year he started the CW50 off to quick and paid the price later on.  At this stage I'm thinking the same - start slow as it's 50miles and see what the hills are like.  This plan went out of the window as my legs felt great and I decide to push myself.  Going up a hill I get caught out by photographer Stuart March taking a photo as I'm trying to get hold of one my salt tablets.  I wasn't ready for the customary pose as per below:

Came to the first checkpoint in good form (about 25th position) above 6 mph and got the go ahead not to stop at one of the refreshment areas.  Carried on without taking on any food or water but at the next hill ate one of my energy bars and had some water which saved me some time.

Got a nice remark from one of the volunteers crossing a road - nice T-shirt as once again I'm wearing the Centurion Grand Slam from 2016.  I seem to be making steady progress the field and I'm still running at just over 6 mph.  Later I go up another hill and once again I'm caught out by Stuart taking a photograph as I'm taking another salt tablet.   Once again no time for a pose.  I manage to gain a few places going into checkpoint 2 - up to 22nd.

I try to minimise time by not stopping for food only to top up with Tailwind.  A few more undulating trails have now started take their toll and I soon find myself going up the mother of all hills. Whatever this hill is it makes Box Hill seem like a slope.   I'm not one for stopping up a hill but this has taken the stuffing out of me.   One fellow runner comments whether we should be going left or right and I've replied I'm not sure - luckily the runner behind can see the marking and it's a slight left up this hill.  Three quarters of the way up I see Stuart this time hopefully not catching me out as I give a customary smile.  That hill was tough (Whitchurch).  I've not reccied the course before and from memory I think there will be another two like this one.

                                                                   Whitchuch hill

I reckon I've now lost places going into checkpoint 3 - in fact I'm down to 30th.  I'd still take that position for a finish.  This time I decide to take on some food and grab a couple of energy gels.  I top up my water bottle and have to use my Incredible Hulk cup (which I'd had to have to keep in my leggings - another story) so I can have some coco-cola.  I'm still struggling at this stage going over undulating hills.  I persevere and realise now that I've overcooled the start and a PB is looking unrealistic.  I soon find myself taking a wrong turn going down a trail and thankfully the runner behind me puts me in the right direction.  It must be what I've eaten or the energy gel as I've suddenly got a new lease of life as I overtake the runner whom guided me in the right direction.  I tell him it's the gels and he tells me he needs a new achilles!  The PB might now be back on track.  We end up going down a hill and at the bottom seeing a hill and thinking to myself I hope I don't have to climb that!  Sure enough a few hundred meters later I start climbing.   Half way up and going along a trail I'm met with a couple of volunteers, cheering me on and asking me to a look at the view - the scenery was amazing.   Those volunteers throughout the day never stopped cheering and they were at multiple locations which made it mor special.   I didn't find this hill as tough as the mother of all hills as there was a flat section but my pace has dropped right down and I'm now just trying to see if I can get under 9 hours.

The undulating section seems to go on for ever and taking my eye of the ball I trip over a tree root.  These are the vain of my life - I don't have the energy to lift my legs high enough when jogging so I end up constantly looking at the ground and then realising I've missed a wrong turn.  The fall is the worst one I've had so far.  My elbow gets scrapped along the ground but my thumb has taken a battering.  I don't realise it at the time but my thumb has started to swell and bruise slightly.  I lay motionless on the ground for what seems an eternity but in reality is about a minute.   I struggle to get up as the cramp in my legs is having a severe impact.  I manage to soldier on and soon the final checkpoint in 29th position.

With 8 or so miles to go I realise that a sub 9 hour finish is out of the question and look instead for a sub 9:30 finish.  I spend the longest at the checkpoint taking on some food, Tailwind, gels and coke.  I speak to a fellow runner whom recognises me UTMB and then after some coke,  Tailwind, food and gels I crack on.  The final section is undulating again before heading downhill into Goring.
 
The undulating section seems to go on for ever and I now get quite a few people passing me by.   Heading towards one hill I hear some sirens and then going up the hill I see a runner with a paramedic - hope he's OK.   One woman overtakes me whom says that I'll soon overtake her back again.  The undulating section starts to head downhill but it's not Goring yet and a mile later I can now see some houses so surely this must be Goring?  It's now road so no more tripping over tree roots and heading downhill.  Coming into Goring I've got one runner behind me but tryikng not to relinquish my position this gives me a boost to crack with the two lady volunteers back again to cheer us on.  Just before the finish I manage to drop my Garmin, hurrily picking it up before finishing in a time of 09:23:23 in 32nd place.

Rest up now for a couple of weeks, if I feeling fresh I might try a marathon, before taking on the Autumn 100 in just under 5 weeks.    

UTMB - 01/09/17 - DNF - 65.6km - 15:22:33

UTMB Pre-Race Report

Arrived at Geneva airport yesterday at about 11:00.  Managed to get on a earlier minibus to Chamonix.  On the minibus were a couple of Centurion runners and Nicola, another previous Centurion whom runner lives in the UK but born in Italy.  Instead of being dropped off at the Youth Hostel I decide to get dropped off at the Centre Nautique et Sportif Richard Bozon to get my race kit checked along with Nicola.  Thankfully I manage to pass the kit check but Nicholas has needed to buy a waterproof jacket and a emergency blanket to pass the kit check.  Nicola then suggests his friend, Wes can drop me off at the Youth Hostel instead of me walking about 7 km.   We then spend the next couple of hours chilling but were tired - I didn't sleep at all on the previous night (too excited) and Nicola due to jet lag having just flown back from holidaying in California.  Ben arrives (Nicola's support crew) and we then spend a further hour walking around Chamonix getting some leggings for Wes.  

I then get dropped off at the Youth Hostel at around 17:00.  Manage to get a spare bunk bed in the dorm and have some dinner - Spaghetti Carbonara.    There are two CCC runners in the dorm whom are impressed that I'm taking on UTMB.  I later find out that the bunk bed has been occupied by Michael!  As it turns out the dorm has been overbooked and a Romanian should be in a different dorm.  I'm too exhausted by this time and just crash out on the bunk bed.   Waking up again at about 02:00 and then intermittent sleeping until 07:30 before getting up and heading off for breakfast.   Still feeling nervous/excited about the race ahead I don't really have the stomach for some food but I manage to slowly eat a orange, 2 yoghurts, some bread and some muesli.  To drink I have 3 glasses of orange juice and 2 cups of black coffee.  This takes about an hour and a half to eat/drink and then I head off into Chamonix center to drop off my drop bag and then for a race start of 18:30.

Get a bus to Chamonix center and arrive at about 11:00.  Head off to the Center Sportif and start messing about on the phone trying unsuccessfully to download these notes to my blog.  I here a bleeping noise coming from my bag but I think it's coming from the till entrance so I ignore it.   Still messing about on the internet and I realise that my phone charge is down to 50%.  I carry on regardless until it's now down to 10%.  I go into my bag and realise my power charger is not there!   Without a fully charged mobile phone at the start of the race will be a time penalty at the very least or disqualification.  I also don't have European adaptor.  It's now about 15:00 and the race has been delayed until 18:30 (they've had to alter the course slightly due to ever changing weather conditions).  The bus back to the YHA leaves every 30 mins so instead I jog back taking about 20 mins.  I get back to the YHA, check the dorm and it's there either.  It's not there either and I don't remember putting it in the storage locker (which is another story).  I phone me Dad and I've only gone and left it at his house!   Using one of the dorm's charger I manage to get it charged to 60 % but it's now 17:15 and the race briefing starts in15 mins!  I could stay and charge it a bit more but it's not going to get fully charged so I start to jog back, this time to the race start.  I manage to get to the race start at 17:45, whilst listening to the race brief I start to organise my race pack.  

UTMB Race Report

After what seems like 30 minutes of chanting the race starts.  The front runners head off like a bullet train but I start at the back. Unsure how to tackle this one - never done a UTMB before.  Technically your race number determines where you should finish - I'm number 1729 out of about 2500 or so I don't want to take it too easy as I might not make the cut-off.  Due to the sheer numbers in front of me I don't manage to start jogging for the first 10 minutes.  My Garmin is completely dead (I managed to leave it on hence the bleeping noise) so I've got no idea what pace I'm doing.  By the stats later on I've reached the first checkpoint Le Delevret by 20:45, just 15 minutes ahead of the cut-off (6.09 kph).  At this stage the elevation gain is 820m.  I reckon I can have more cut-off leeway to the next (St-Gervais) as this is downhill.  I take some time out by putting my waterproof and head torch on and to eat a snack bar as the last checkpoint had no food just water hoping that St-Gervais has some food.  When you go up a mountain you only have to go back down again (eventually) and this is the case (but it does give me a chance to pick the speed up) as I pass Jennie whom suggests that I'll regret going at that pace later on.  I also manage to drop one of my head-torches in my packet but can't find the batteries.  Your not allowed to drop litter so loosing my batteries would have been another penalty.  I approach the next checkpoint (St-Gervais) in some dire need of some food so I go down one aisle of food and have some pices of orange, banana, melon, a few different bisuits and some soup and then go down the other food aisle and have the same food.  I'm now full up!  With now just a elevation gain of 80m from Le Delevret I'm 30 mins ahead of the cut-off (6.51 kmph).  From St-Gervais to Les Contamines it's up another mountain this time a elevation gain of 491m and I'm now running a couple of minutes behind Jenny as I head into the Les Contamines checkpoint (5.4 kmph) 45 mins ahead of the cut-off.  Still full up from the last checkpoiunt I feel a bit sick so just decide to top-up my water bottles.  It's more uphill again from Les Contamines to La Balme with a elevation gain of 564m Iand  pass Jenny again with a average pace of 4.23 kmph but I've managed to maintain the cut-off pace as I reach the La Balme checkpoint 45 mins ahead of the cut-off.  Ideally I'd like an hour buffer as I'm going to jogging two nights in a row.  From La Balme to to Col du Bonhomme (2456m) elevation gain 778m I'm now really struggling.  The temperatures dropped down to about 0 degrees (but -3 with the wind chill factor).  This is having an effect as my race pace has considerably dropped down to 2.34 kmph only just ahead of Jenny.  I'm having to take refuge at the Bonhomme checkpoint - the tips of my fingers are numb even with gloves on so I put on the waterproof over-mitts as well.  My upperbody is warm (even with just a tee-shirt underneath) as the waterproof jacket is keeping me warm but I put on my buff as I don't always wear the waterproof hood.  My legs are a bit cold as I can't always keep on jogging so I put on some waterproof trousers.  I'm now bang on the cut-off time (0 minutes).  No longer feeling the cold and now reached the summit it's downhill to the next checkpoint, Les Chapieux so let's see if I can make for lost time.  To Les Chapieux it's a elevation gain of 0 metres and my race pace has unsuprisingly increased to 3.73 kmph but having cramp going uphill now I've got cramp going downhill as well.  Nevertheless I reach Chapieux (50 km) 15 minutes ahead of the cut-off but I spend 15 minutes at the checkpoint.  No time for a hot meal I decide just take on some fruit.  The next stage is crucial to maintain the pace but from Chapieux to Col De La Seigne is uphill again to the summit of yet another mountain.  I've lost the plot this time - I'm strggling to walk up this mountain even with some walking poles and it seems like every 50m I'm having to take a break.  At sometime going up this mountain I'ved managed to cross an open border into Italy.  It doesn't feel as cold as Bonhomme but there is now light snow falling not what I need trying to get to this summit.  I'm rapidly heading towards the back of the pack and eventually I get reach the Seigne summit (2516m).  I've managed a 3.16 kmph pace which was better than trying to summit Bonhomme but I'm now a staggering 45 mintues behind the cut-off.  I have no idea I'm this far behind but there is no time-barrier to exclude me from the race.  From Seigne to Combal is downhill again but I'm totally beet now - really struggling to jog downhill unbeknown to me that I need to make up 45 mintues.  Jenny was right I started off too fast and paid the price.  I manage a pace of 5.67 kmph with just a elevation gain of 67m with 23 minutes behind the cut-off.  Unaware of this (and one of the volunteers speaking to me French) I grap some food and carry on.  I then hear someone speaking to me in French behind me, look back and my instinct tells me to stop.  I head back into the checkpoint zone and ask them for a translation.  I'm told that I've missed the cut-off time and I have to pull out of the race.  Looking at my cut-off guide I explain that I've got until 10:00 (it was 09:53 when I came in) but the cut-off guide had to be altered to the changing conditions.  The right decision was made.  I would have had to make Courmayeur by 13:00 - 18 kmph in 3 hours.  No chance even if it was predominantly downhill.  There are six of us at this stage to pull out and then we get on a minibus to Col Checruit.  We then get on a coach to Courmayeur (there's now about 20 people at this stage whom have dropped out) to pick up my drop-bag.  Another bus 
back to Chamonix ...  

UTMB Post-Race info

Going into the UTMB with too many races this year is not ideal
4 weeks recovery from the NDW100 is not enough recovery time.
Check, double check and triple check your kit - bringing my charger could have made a difference.
Make sure you have the correct cut-off times to hand - even when the course alters.
The jury's out on whether walking poles are necessary
Saloman agile long tights - stitching has started to go after one use.
Montane Via trial gloves did not keep out the cold from my fingertips. 
Hoka Speed Instinct trainers didn't live up to expectation - didn't feel like I was running on cushions - I felt the impact running on stones too many times with 30 miles With my previous trainers Inov-8 Roclite 280 this usually happens after 80 miles.     
Saloman Bonatti waterproof trousers, La Sportiva hail waterproof and Montane Minimus waterproof mitts kept out the rain and cold. 
Dirty Girl gaiters kept out the debris and look cool.
UTMB - amazing experience - pasta parties, great support,  Allez! Allez! Allez! ... 
YHA - I'd thought I'd be the only runner there - how wrong was I - great experience reminiscing with the other runners ...   

Next race Chiltern Wonderland 50 in two weeks time ...  

                                                              Dirty Girl Gaiters

                                                The race course outlined in red 

                                                            Race start 

                                                      Arriving at St-Gervais

Centurion North Downs Way 100 - 05/08/17 - 25:09:04

This seems to be a run where I'm making a few mistakes along the way.  I don't usually start at the front as I prefer to start at the back and work my way up towards the front during the course of the race.  At the race start I'm towards the front of the queue as I'm chatting to Kristian Morgan whom finished an impressive 3rd.  I settle into my race pace but before I've got to the first checkpoint I've opened up a gate only for the gate to be kicked back into a fellow runners mid-rift to which I apologise.  On the way to checkpoint 3 Box Hill Stepping Stones I make a mistake at Ranmore Common where with a couple of other runners I decide to take a left turn instead of a right.  I carry on regardless and run up and down the track until I realise I must have made a mistake.  As I start to head back to the turn I come across another runner making the same mistake as me.  Eventually we manage to pick up the correct trail but it's probably lost me about 30 minutes of running.  I then decide foolishly to try and make some catch-up but as I'm now running at a faster speed it's not long before I'm back on schedule but at what cost?  Past checkpoint 3 Box Hill Stepping Stones and then up Box Hill - I count 204 steps and after reaching the top I manage to get a sprint going along the trail to hear "Don't cheat" as I go past one spectator.  I've managed to fall over twice in two separate instances.  Once making a wrong turn again I trip over a tree root but manage to pick myself back up.  Another time I get pushed in the back and go head first into a bramble bush.  I'm left with a few scratch marks on my forehead but I manage to get up and carry on regardless. The runner whom pushed me in the back turns out to be part of a support crew as I come to checkpoint 10 Blue Bell Hill the runner is now heading back the way I've just come from.  I miss the turn off for the checkpoint before carrying on for about another mile - realising my mistake I turn back heading past some other runners.  I now realise at the checkpoint that a PB is out of the question and looking at a sub 24 hour finish would be the next target.  That target is still in tact by the time I come to Detling (checkpoint 11) at the 82 mile mark but by the time I get to Lenham the next checkpoint I just can't maintain the pace for a sub 24 hour finish.  I don't stop at Dunn Street, the final checkpoint as I'm now to resort to some walking and a little power walking - hopiing for the end to finish.  Eventually I manage a time of 25:09:04 - no PB this time and a lot of lessons to be learnt before embarking on the Ultra-Trail du Mont-Blanc at the start of next month.

Centurion South Downs Way 100 - 10/06/17 - 21:39:50

Arrived at Winchester at 05:00 which gave me 30 minutes for the regristration kit check.  After a briefing the race starts at 06:00 which starts with a lap of the Chilcomb Sports Ground and then heading off onto the South Downs Way.  My personal best is 21:59:45 so decide to jog at a average pace of 5 mph which will get in at 20 hours and leaves me with 2 hours for all of the breaks.  I start at the back of the pack and gradually move upwards but due to limited overtaking opportunities and some hillwaking find myself jogging at about 4.5 mph.

At around the 5 mile mark I hear some shouts behind me of "Cyclist on the left ..." so naturally I'm looking over my left shoulder and start drifting into the cyclist path to which I then apologise.  I catch the cyclist up at the gate to which then I apologise again to be asked "where are all of you heading" to which I reply "100 miles to Eastbourne".  His reply is then "we've got you lot all of the way then ... "  Unpreturbed I soldier on.

I arrive at Checkpoint 2 (Queen Elizabeth Country Park) in 139th place with 300 runners at the start.

By the time I reach the 11 mile mark I get a fellow runner saying to me "Nice MDS bag" to which I reply "Thanks" only for him to laugh.

Going down a hill I reach a maximum speed of 10.40 mph.  It's soon after this that I take my eye of the ball and end up tripping up on a tree root going through a wood.  I fall, starring head down at the ground, my left knee taking the brunt of the fall and my right shoulder and right quads take a scrape.   This is the first time I've experienced an injury during a race but I pick myself up, locate my water bottle and Garmin and soldier on.  My left knee doesn't feel right but after a couple of miles it seems to right itself and feels as good as new.  What injury?  Soon afterwards I reach Cocking checkpoint 4 and have moved upto 91st.

By the time I reach the half-way mark my Garmin doesn't want to play ball again and the touch screen options do not work.  I can only assume it's still charging and keeps on recording.  I'm now having to rely on how far I've run and hope that I've managed to maintain 12 minutes per mile (5 mph) by asking at each checkpoint what's the time and how many miles to the next checkpoint.

Washington (54 miles) drop-bag checkpoint arrives for a welcome break (pasta and cheese) where I've moved up to 60th position.  I seem to have taken too long at this checkpoint so I decide to increase the pace.  Checkpoints 8 (Botolphs), 9 (Saddlescombe Farm), 10 (Housedean Farm) and 11 (Southease) soon pass and I've found myself moving upto 36th position which is deceptive as my average pace has dropped to 4.64 mph.

From here on in I'm strugling with cramp, being sick, tiredness and a blister I've not had in ages.

My pace suffers as I seem to jogging at about 4 mph but I managed to find the strength to get to the final checkpoint 13 (Jevington) and with 5 miles to go I'm on the home straight.  I make a wrong turn with a couple of miles to go (despite me having done the course before) and can't find or remember the right turn.  I go one way and a fellow runner goes the other whom takes the right choice but doesn't let me know.  Nevertheless I remember the right path to take and soon hunt him down with a mile to go.  I'm now running with so much energy that I seem to doing about 6 mph.  Coming into the finish, Eastbourne Sports Park I manage to run with confidence around the 400m track and finish in a personal best time of 21:39:50.  I drop down to a overall 46th position, 17th best in my age category, elevation gain of 12'700 feet and c. 4'200 calories burnt.

Centurion North Downs Way 50 - 13/05/17 - 08:55:26

Arrived at Farnham for 05:45 for the race-registration and kit check.  Passed the kit check - due to near perfect weather conditions (could have done with some light showers) less mandatory equipment to take (e.g. fleece) so less weight to carry.  Race starts at 08:00 so enough time to go over my race stategy.  My Personal Best (PB) is around 08:50 so looking at an average pace of 5.52 mph.  Decided to stick to 6 mph to see where that gets me.  Race briefing starts at 07:30 to be advised that there are other runners on the North Downs Way going in the other direction and they'll be doing 30 miles instead and they don't have approval from the National Trust ... A short 5 minute walk takes us down to the race start where I head towards the front this time - limited oppurtnities on the start trail to overtake.  08:00 we're off!  I start off relatively easy because of the notorius 'Box Hill' (near Dorking - one of the highest points in the South East).  I'm soon passed by quite alot of runners whom if they can keep that pace up are on for sub 8 finishes.  Unpreturbed I stick to the plan and arrive at Checkpoint 1 (6.84 miles) in a time of 1:06:48 (HH:MM:SS) (6.24 mph).  I pass James (the Course Director) whom shouts "nice t-shirt" as I'm wearing the Centurion Grand Slam one.  At the checkpoints as for the others I can take on some fruit (pieces of water melon, bananas, oranges, pineapple), nuts, chocolate and energy gels.  Tailwind drink goes down a treat and manage to limit the time stopped to 2 minutes.  In between checkpoint 1 and 2 along a canal there's a couple of guys dressed in what seems like inflatable summo gear serving hot food ... decide to pass on this - I could do with some other food and water but beating a PB will be nip and tuck ... From Checkpoint 1 to Checkpoint 2 (7.21 miles) the average speed is 5.85 mph in a time of 1:13:54.  My overall average pace drops to 6 mph.  Decide to change my race strategy.  0-10 miles 6 mph; 11-20 5.9; 21-30 5.8; 31-40 5.7 & 41-50 5.6 - this should get my a PB if I can maintain it.  Lots of runners are still overtaking me but unpreturbed I solider on.  One competitor notices my Marathon des Sables bag (as I wear it at these competitions) and questions whether I actually did do MDS ... I let him pass knowing that I'll pass him later on in the day ... Another competitor notices that I'm a Grand Slammer and congratulates me for my achievements as he soldiers on ... From Checkpoint 2 to Checkpoint 3 (9.92 miles) the average speed is 6.59 mph in a time of 1:30:20. There are the other runners on the NDW path and I'm sturggling to keep one eye on not tripping up on tree roots and the other watching runners coming towards me at full pelt.  However, I'm absolutely flying through this stage, like a man possessed (just hope I haven't overcooked it) and I manage to catch up and pass the MDS comment runner never to see him again ... Now it's time to Box Hill - lots and lots of steps to climb ... I pass lots of runners that overtook me during the first 2 checkpoints - one female runner overtakes - I'm impressed with her running style as shes' running on the tops of her toes - it's good for less impact on the knees ... checking my Garmin she breezes past at about 7 mph - hope she can keep it up ...  I think she is the 3rd placed lady so if I can finish just behind her then that's usually my place for a good race.  My quads are cramping up but that's due to walking and jogging uphill in the early stages ... Box Hill makes it worse but I'd rather have cramp in my quads than my hamstrings ... cramp in my hamstrings are harder to run than in my quads.  Arriving at the top of Box Hill I'm greeted by cheers from fellow walkers, the views are amazing, I'm offered some jelly babies - I try to grab three but misjudge that one and end up with one - nevertheless it gives me a sudden sugar rush and I end up sprinting along the path way for one walker to applaud my sprinting prowess after Box Hill.  Box Hill has taken it's toll though.  From Checkpoint 3 to Checkpoint 4 (7.01 miles) the average speed has dropped to 4.72 mph in a time of 1:29:07 but I'm still on course.  My average overall pace is now about 5.69 mph.  Just hoping I didn't overcook Box Hill.  I manage to pick the pace back up from Checkpoint 4 to Checkpoint 5 (6.30 miles) the average speed has gone back up to a repectable 5.72 mph and the overall pace is dropping slightly now to 5.8 mph - it's going to be touch and go to get a new PB.  Checkpoint 5 to Checkpoint 6 (the final checkpoint) is a shorter one at 4.85 miles, the average speed has dropped slighlty to 4.52 mph and the overall pace is dropping slightly now down to 5.7 mph - it's looking less likely to get a PB.  Too get a PB I've got keep on jogging but it's looking more and mroe unlikely - there are more hills now than during the 1st half of the race, not as 'hilly' as Box hill but I'm struglling to job up these.  I try and do some power walking to ease the cramp in my quads.  I've picked up some more niggling injuries - my ankles hurt, my toes hurt, my backpack is digging into my back (but I don't want to waste time rejigging the contents), I'm now beginning to feel dehydrated, my right knee seems to go into a tempoary spasm and I've started to get cramp in my hamstrings.  It's not looking good.  Coming down one of the hills Dave Stuart (non-runner today) has come to offer support, recognises it's me and congratulates me that I'm one of the front runners (considering that it's only two weeks since the Thames Path 100).  He offers me coke, water, jelly babies, etc - I politely decline - will I regret this later on?  Checking my Garmin my average pace does not look good - it's dropped from 5.7 to 5.6 and now worringly down to 5.5 mph.  I calculate that for the last 6 miles I have to run 10 mins per mile.  This is about the same pace that I did when I was fresh jogging to Checkpoint 1.  This really is a tall ask and to compound insult to injury these hills seem to be never ending - surely it has to be downhill soon coming into Knockholt?  I'm running out of Tailwind and not taking on some water from Dave is turning to be a mistake.  My only consolation is if the race comes up short due to lost signals.  5 miles to go and I'm over by about 3 and a half mintues.  I'm reducing the time so a PB looks a possibility.  4 miles to go and I'm now over by 5 and half mintues.  I take a comfort break - regroup and crack on again.  3 miles to go and I just don't have it in my legs anymore - I'm now over PB pace by 7 minutes.  Dare I waste more time by taking on a energy gel for a added boost?  I decide to take the plunge.  I've now got no water left so take a gamble with taking on a energy gel.  2 miles to go - a couple of women pass me and they are flying!  There going hammer and tongue for a 2nd/3rd place female finish - I've got to keep up with them to get a PB - but the cramp in my hamstrings is just too severe.  I get some inspiration from a few walkers whom let me know it's just two more fields to cross and to the finish.  Coming into the final field there's a horse at the kissing gate. The horse refuses to budge.  The horse is preventing me from opening up the kissing gate but I manage to squeeze through.  I pass the horse by going underneath it's head.  Just about manage to do so and I crack on through the final field.  Check my Garmin - I haven't done it - running time is now 08:50 - let's just try and go sub 9 instead.  During the race brief James mentioned that when you can see the finish you've only got a mile to go.  I still can't see the race finish so I'm thinking I'm not going to do sub 9 at this rate.  I've gone through the last field and now head into a village - surely this is Knockholt - see a sign "Race finish turn left" - I'm nearly there - one small slope to climb to the finish in at time of 08:55:14.  Average pace of 5.55 mph.  Sub 9 hour finish; this is my 2nd best time for a 50 mile run; 5 minutes of my PB; Ranked 33rd out of 221 (15 percent), 14th best in my age category.  James appluads me at the end "3 out 3" - just 5 more races to go for Centurion ... Not a PB but considering the Thames Path 100 was only 2 weeks ago really chuffed with my recovery time.  Only 3 of us are doing the "Double Double" Grand Slam (4 x 100 and 4 x 50 miles in a calendar year) and I'm top of that of leaderboard.  I congratulate the 3rd place lady (Charley) less than minute seperated her from best 2nd lady - as she said "the other lady was flying ..."  Reality starts to set in now with complete cramp in my hamstrings, totally dehydrated and feeling sick.  After the photo session, I eat a couple of hot-dogs, take on some water and I end up walking 6 laps of the field and the cramp has virtually gone ...  Hopefully start training again on Tuesday ready for the South Downs Way 100 mile in 4 weeks time ....

Centurion Thames Path 100 - 29/04/17 - 21:59:45

After some preliminary kit checks (Headlight, back-up light and a cup) now fully registered for the Thames Path 100 mile run, jog, walk from Richmond to Oxford.  Had a couple of hours to kill before the start of the race so sat on a parked bench next to the River Thames contemplating my "race" strategy.  My Personal Best (PB) for a 100 mile run is 22:38:47 (HH:MM:SS) so decided to try and stick to 5 mph which would get me in at 20 hours plus time for breaks.

With 297 runners at the start we are off ... I start off slowly towards the back and soon got into my running style and as the course seems to be no more than uphill slopes I move steadily through the field.  Constantly checking my Garmin I'm running at 6 mph - I won't be able to sustain that pace through 100 miles but feeling good so I decide to stick with it rather than taking what I should be doing adopting a jog, walk technique.  Coming through the first checkpoint at 11 miles (Walton On Thames) my pace has dropped slightly to 5.84 mph.  I eat a selction of food that's available (fruit, crisps, chocolate, peanuts, sweets and sandwiches) and get a top-up of Tailwind drink.  Although I'm only at the aid station for a few minutes I'm playing catch-up with some other runners that I passed previously.  I soon get back to my pace and begin overtaking those runners that overtook me during the first checkpoint.  Come the second checkpoint at 22 miles (Wraysbury) I've managed to maintain a pace average of 5.88 mph.  I take on a selection of food again but no Gu energy gels or salt tablets to work with.  I keep on plodding and still feeling good so try to maintain 6 mph.  Come the third checkpoint at 30.5 miles (Dorney) I've dropped slightly to 5.67 mph but I'm ranked 103rd out of 297 (no drop outs).

I managed to get hold of a couple of Gu Energy gels, take on some food and Tailwaind drink and crack on again.  I move once again through the field past checkpoint 4 (Cookham) and checkpoint 5 (Hurley) at 44 miles and then move onto checkpoint 6 at 51 miles (Henley).  My time at the half way stage was 09:10:40 not that far behind my 50 mile PB pace.  I've moved up the rankings to 62nd out of 258 runners (39 drop outs).  At this checkpoint runners can collect their drop bags for extra foodstuffs.    I decided against having a drop bag instead hoping to save some time.  I've instead carried some extra food (Expedition food high in calories - 1000k) a mistake instead of eating some food at the checkpoint.  I've managed to move up the rankings to 62nd out of 287 runners with 10 drop outs.  I end up loosing some time walking and eating and putting on my waterproof ready for some night running.  My headtorch is starting to give me grief by working for about 10 mins and then switching it off.  This happens a few more times and in the end I loose patience with it so end up using my back-up which happens to be a bicycle light which isn't hands free.  By the time I've come to checkpoint 7 (Reading) at 58 miles my average pace has dropped to 5.45 mph.  I've moved up the rankings slightly to 56th out of 245 (52 drop outs).  Having finally eaten and ditched some Expedition food I decide to increase the pace to try and maintain an average 5.5 mph.

By the time I reach checkpoint 8 (Whitchurch - 67 miles) my Garmin needs recharging which plays havoc trying to keep the data going and instead the Garmin decides to constantly switch itself off and on again so I'm having to periodically save the data as I go along.  Having my bicyle light in one hand with my Garmin and charger is not helping.  I end up losing valuable time and my average pace has now dropped down to 5.16 mph.  By the time I reach Streatley (71 miles - 62nd out of 229 runners and 68 drop outs) I'm now at the final drop-bag aid station but once again I've decided against a drop bag to save time.  Despite this my average pace has slipped to 5.02 mph.  Realisation has set in and I'm looking at the possibility of not getting a PB.  I've gone from racing to jogging and now to walking, disinteorated and tired I try in vain in the middle of the night to crack on.  I'm loosing more time by (despite following the markings) not carrying on and instead go back the way I came to pick up the marker going through Moulsford.  Elmar catches up with me and reassures me I was going in the right direction after all.  Unable to keep up with his pace I end up jogging slowly and walking.

I now reach checkpoint 10 (Wallingford - 77.5 miles) in a bad way - due to the amount of pounding on tarmac and solid trail ground my feet hurt with every step.  I could have opted for a change of trainers at one of the drop bag aid stations but I decided against it as it had no benefit in the past.  I'm taking longer at the checkpoints and with my Garmin no longer giving me an accurate reflection of my mph I'm asking at each checkpoint how many miles to the next checkpoint and how many miles have we done so far.  My average mph has now worringly dropped down to 4.83 mph.  It's now borderline as to whether I can beat my PB - it dawns on me that to achieve a new PB I've just got to keep jooging more and less walking.  Easier said than done.

On the way to checkpoint 11 (Clifton Hampden) Bryon (from Moab, Utah, USA) sees me struggling - I tell him my feet have taken a pounding and he advises me to rest my feet even at the next aid station for 10 mins or so as it worked wonders with his feet.  I wish him all the best but I don't see him again.  My average mph has now worringly dropped down to 4.64 mph.  I plod onto the Clifton Hampden aid station, take my running shoes off and take on some extra foodstuffs - mainly peanut butter sandwiches and Gu energy gels.

Bryon's advice, the peanut butter sanndwiches, the gels, sheer determination - who knows but I'm now buzzing and having a little cry to myself to complete the race with a new PB in sight.  I feel like I'm running like a gazelle - passing fellow runners that I'd thought I'd never catch - overtaking runners, runners overtaking me and then me overtaking them again (notably James and Ryan).  Reaching checkpoint 12 (Abingdon - 91 miles - 61st out of 209 runners with 88 drop outs) the end is in sight and my average mph is now being maintained at 4.62.  As always seems the case I take longer at the aid stations than those that I'm running against but with this in mind I stick with the plan again - peanut butter sandwiches and Gu energy gels - especially the Caramel one's - high in Sodium (helps with the cramps).  I pass James and Ryan again - commenting that I've got my mojo back - a compliment indeed from James whom was ranked 6th at the 30 mile mark and 18th at the 71 mile mark.

Realising that the PB is now in the bag (as long as I keep on moving) I start to take it easy.  I reach the final checkpoint (95 miles - Lower Radley) in good spirits passing Tim and Elmar for what seems the uptinth time.  My average mph has now increased again to 4.67 mph.  Once again I take longer than expected at the final checkpoint and Elmar passes me but not stopping at the checkpoint; Tim stops but leaves the final checkpoint before me.  I pass both of these shortly after and I keep checking me behind and Tim is catching me up - bouyed by this I don't walk and jog anymore and keep on jogging to the finish in a time of 21:59:45 (HH:MM:SS) beating my PB by 39 minutes with an average pace of 4.55 mph.

Finishing 53rd out of 209 runners (50th Male and 22nd in my age category - 88 drop outs) I was bouyed again by one of the volunteers mentioning that when I first did my Centurion 100 a few years ago that my PB's just keep on coming down ...  another 24 hour finisher medal and as James (the race organiser) mentioned as I was leaving "see you in two weeks for the 50 mile North Downs Way."  Just hope I can recover in time - spoke to one of the paramedics and I've got a slight tendon injury at the back of my right knee - hopefully an ice pack and rest should fix it ...

Centurion South Downs Way 50 - 8/04/17 - 08:50:59

Arrived at Farnham for 05:45 for the race-registration and kit check.  Passed the kit check - due to near perfect weather conditions (could have done with some light showers) less mandatory equipment to take (e.g. fleece) so less weight to carry.  Race starts at 08:00 so enough time to go over my race stategy.  My Personal Best (PB) is around 08:50 so looking at an average pace of 5.52 mph.  Decided to stick to 6 mph to see where that gets me.  Race briefing starts at 07:30 to be advised that there are other runners on the North Downs Way going in the other direction and they'll be doing 30 miles instead and they don't have approval from the National Trust ... A short 5 minute walk takes us down to the race start where I head towards the front this time - limited oppurtnities on the start trail to overtake.  08:00 we're off!  I start off relatively easy because of the notorius 'Box Hill' (near Dorking - one of the highest points in the South East).  I'm soon passed by quite alot of runners whom if they can keep that pace up are on for sub 8 finishes.  Unpreturbed I stick to the plan and arrive at Checkpoint 1 (6.84 miles) in a time of 1:06:48 (HH:MM:SS) (6.24 mph).  I pass James (the Course Director) whom shouts "nice t-shirt" as I'm wearing the Centurion Grand Slam one.  At the checkpoints as for the others I can take on some fruit (pieces of water melon, bananas, oranges, pineapple), nuts, chocolate and energy gels.  Tailwind drink goes down a treat and manage to limit the time stopped to 2 minutes.  In between checkpoint 1 and 2 along a canal there's a couple of guys dressed in what seems like inflatable summo gear serving hot food ... decide to pass on this - I could do with some other food and water but beating a PB will be nip and tuck ... From Checkpoint 1 to Checkpoint 2 (7.21 miles) the average speed is 5.85 mph in a time of 1:13:54.  My overall average pace drops to 6 mph.  Decide to change my race strategy.  0-10 miles 6 mph; 11-20 5.9; 21-30 5.8; 31-40 5.7 & 41-50 5.6 - this should get my a PB if I can maintain it.  Lots of runners are still overtaking me but unpreturbed I solider on.  One competitor notices my Marathon des Sables bag (as I wear it at these competitions) and questions whether I actually did do MDS ... I let him pass knowing that I'll pass him later on in the day ... Another competitor notices that I'm a Grand Slammer and congratulates me for my achievements as he soldiers on ... From Checkpoint 2 to Checkpoint 3 (9.92 miles) the average speed is 6.59 mph in a time of 1:30:20. There are the other runners on the NDW path and I'm sturggling to keep one eye on not tripping up on tree roots and the other watching runners coming towards me at full pelt.  However, I'm absolutely flying through this stage, like a man possessed (just hope I haven't overcooked it) and I manage to catch up and pass the MDS comment runner never to see him again ... Now it's time to Box Hill - lots and lots of steps to climb ... I pass lots of runners that overtook me during the first 2 checkpoints - one female runner overtakes - I'm impressed with her running style as shes' running on the tops of her toes - it's good for less impact on the knees ... checking my Garmin she breezes past at about 7 mph - hope she can keep it up ...  I think she is the 3rd placed lady so if I can finish just behind her then that's usually my place for a good race.  My quads are cramping up but that's due to walking and jogging uphill in the early stages ... Box Hill makes it worse but I'd rather have cramp in my quads than my hamstrings ... cramp in my hamstrings are harder to run than in my quads.  Arriving at the top of Box Hill I'm greeted by cheers from fellow walkers, the views are amazing, I'm offered some jelly babies - I try to grab three but misjudge that one and end up with one - nevertheless it gives me a sudden sugar rush and I end up sprinting along the path way for one walker to applaud my sprinting prowess after Box Hill.  Box Hill has taken it's toll though.  From Checkpoint 3 to Checkpoint 4 (7.01 miles) the average speed has dropped to 4.72 mph in a time of 1:29:07 but I'm still on course.  My average overall pace is now about 5.69 mph.  Just hoping I didn't overcook Box Hill.  I manage to pick the pace back up from Checkpoint 4 to Checkpoint 5 (6.30 miles) the average speed has gone back up to a repectable 5.72 mph and the overall pace is dropping slightly now to 5.8 mph - it's going to be touch and go to get a new PB.  Checkpoint 5 to Checkpoint 6 (the final checkpoint) is a shorter one at 4.85 miles, the average speed has dropped slighlty to 4.52 mph and the overall pace is dropping slightly now down to 5.7 mph - it's looking less likely to get a PB.  Too get a PB I've got keep on jogging but it's looking more and mroe unlikely - there are more hills now than during the 1st half of the race, not as 'hilly' as Box hill but I'm struglling to job up these.  I try and do some power walking to ease the cramp in my quads.  I've picked up some more niggling injuries - my ankles hurt, my toes hurt, my backpack is digging into my back (but I don't want to waste time rejigging the contents), I'm now beginning to feel dehydrated, my right knee seems to go into a tempoary spasm and I've started to get cramp in my hamstrings.  It's not looking good.  Coming down one of the hills Dave Stuart (non-runner today) has come to offer support, recognises it's me and congratulates me that I'm one of the front runners (considering that it's only two weeks since the Thames Path 100).  He offers me coke, water, jelly babies, etc - I politely decline - will I regret this later on?  Checking my Garmin my average pace does not look good - it's dropped from 5.7 to 5.6 and now worringly down to 5.5 mph.  I calculate that for the last 6 miles I have to run 10 mins per mile.  This is about the same pace that I did when I was fresh jogging to Checkpoint 1.  This really is a tall ask and to compound insult to injury these hills seem to be never ending - surely it has to be downhill soon coming into Knockholt?  I'm running out of Tailwind and not taking on some water from Dave is turning to be a mistake.  My only consolation is if the race comes up short due to lost signals.  5 miles to go and I'm over by about 3 and a half mintues.  I'm reducing the time so a PB looks a possibility.  4 miles to go and I'm now over by 5 and half mintues.  I take a comfort break - regroup and crack on again.  3 miles to go and I just don't have it in my legs anymore - I'm now over PB pace by 7 minutes.  Dare I waste more time by taking on a energy gel for a added boost?  I decide to take the plunge.  I've now got no water left so take a gamble with taking on a energy gel.  2 miles to go - a couple of women pass me and they are flying!  There going hammer and tongue for a 2nd/3rd place female finish - I've got to keep up with them to get a PB - but the cramp in my hamstrings is just too severe.  I get some inspiration from a few walkers whom let me know it's just two more fields to cross and to the finish.  Coming into the final field there's a horse at the kissing gate. The horse refuses to budge.  The horse is preventing me from opening up the kissing gate but I manage to squeeze through.  I pass the horse by going underneath it's head.  Just about manage to do so and I crack on through the final field.  Check my Garmin - I haven't done it - running time is now 08:50 - let's just try and go sub 9 instead.  During the race brief James mentioned that when you can see the finish you've only got a mile to go.  I still can't see the race finish so I'm thinking I'm not going to do sub 9 at this rate.  I've gone through the last field and now head into a village - surely this is Knockholt - see a sign "Race finish turn left" - I'm nearly there - one small slope to climb to the finish in at time of 08:55:14.  Average pace of 5.55 mph.  Sub 9 hour finish; this is my 2nd best time for a 50 mile run; 5 minutes of my PB; Ranked 33rd out of 221 (15 percent), 14th best in my age category.  James appluads me at the end "3 out 3" - just 5 more races to go for Centurion ... Not a PB but considering the Thames Path 100 was only 2 weeks ago really chuffed with my recovery time.  Only 3 of us are doing the "Double Double" Grand Slam (4 x 100 and 4 x 50 miles in a calendar year) and I'm top of that of leaderboard.  I congratulate the 3rd place lady (Charley) less than minute seperated her from best 2nd lady - as she said "the other lady was flying ..."  Reality starts to set in now with complete cramp in my hamstrings, totally dehydrated and feeling sick.  After the photo session, I eat a couple of hot-dogs, take on some water and I end up walking 6 laps of the field and the cramp has virtually gone ...  Hopefully start training again on Tuesday ready for the South Downs Way 100 mile in 4 weeks time ....