……. and don’t drink the water!

A quiet seven days after last week’s 86mile/138km – I know that compared with ‘real’ runners this might not be a vast distance but believe the training programme that said anything over 50mile/80km is overkill – that’s convenient for me then!  The weather has turned warm, above freezing at least, and the snow-melt means everywhere is wet, very wet to be exact.  I have ventured onto the mountain tracks a couple of times, it’s nice to get the ‘barefoot-running’ NB101s back on my feet, but it is very risky with patches of deep snow, ice, mud and numerous stream crossings –  I love all these things but need to keep the risk of injury to the minimum.  So, a miserably low 40mile/64km total for the week.

I have just travelled back to spend time in Sofia and had one good run (cutting the time by 25 mins due to there being no snow/ice and a pavement to run on instead of risking life and limb in the road) to then be, yet again, struck down by 24 hours of stomach upset, sickness and fever…… this is strange, two of us eat exactly the same things and only I have a reaction – never in the past 25 years have I suffered once from these problems – or when stationed in Africa, the Middle East or Central America – what is the cause?  I can only think that it might be be water so am only drinking bottled from now on.  Hopefully it’s back to the normal routine tomorrow as I want to run at leats 12mile/19km everyday when in the city to make up for the lack of quality terrain!

I have a new pair of minimalist shoes , the Vivobarefoot Neo Trail, these have a zero drop from forefoot to heal, 2.5mm puncture resistant soles and 4mm lugs to add grip.  The toe box is very wide to let one’s feet flex freely and, although I was worried that the size UK10/EU44 would be a little small (no ½ sizes at the cut price I wanted to pay), they come up true to the lable with ample room – not like th NB101’s that I have to stretch to keep all my toe-nails!  The feel and comfort of these new shoes is great, the grip ok – they do slide sideways on muddy traverses – but don’t believe the ‘puncture-resistant’ bit…… maybe on nice US pine covered trails but in the real world, ie. UK or Bulgaria, forget it.  Thorns go through but as there is nothing, apart from my foot, to damage this doesn’t really cause concern.  They are far easier to get on/off than my Vibram Five-Fingers but, for me, feel better to run in.  Would I get another pair?  Yes, without a doubt, but maybe with a road orientated sole as I can see the lugs quickly wearing on the trails I frequent.

Life begins at 40………. miles that is!

lunch break - Lakatnik

a welcome sit - Lakatnik

 

 

 

 

 

 

 

 

 

 

 

Not a bad week’s running, the weather has been mostly bright and sunny with temperatures above freezing during the day and, apart from the quantity of water now swamping the roads, things have gone reasonably well.  I aimed to increase the intensity of my training so started by putting in three mid-distance days: 12mile/19km, 14mile/23km, 12mile/19km; then after two rest days (not by choice but just how things panned out – our wild social life you know…..), on Saturday, broke through the next mental barrier:  40mile/64km over the local mountain pass – Ozirovo to Lakatnik centre and back.  This is as far as I have ever run on ‘road’ and it did tend to drag a little. Not looking for speed, I intended to take +/-8 hours,  I was out 7h 40m – which included a 20 min sit down for ‘lunch’ in the centre of Lakatnik.  Apart from stopping at a roadside spring twice, to refill my water bottle, I ran the whole distance – this is very different from my previous ‘Ultras’ which required frequent stops for checking route cards, feeding stations etc., and was a far greater mental challenge than a physical one.  Yes, my legs did get a little tired after the return climb of 9mile/15km to the highest point but never did I have that ‘I’ve got to walk’ feeling and the final 11mile/18km, largely descending  which I find far more stressful on my legs, trundled by without incident.

The trouble with these distances on ‘road’ is the strain it puts on my feet and joints – unlike trails/tracks, where the foot falls differently with every step due to the rough and varied surface, on a road there is a constant pounding.  I really don’t enjoy this but know that I’ll no-doubt have to complete several more runs, of greater distance than this, just to ensure I have covered what is required by my training.  I intend to build in enforced rests on these runs, the time isn’t important, the distance is.

Just for good measure I knocked out a quick 8mile/13km today, Sunday, just to check how my legs were.  I’m pleased to report that I feel fine and could have done a far greater distance.  It’s amazing how quick one’s body recovers.  All things considered, everything is going to plan – I’m seven weeks into a twenty-seven week training schedule……. will it get easier?  No, but my body will become more resilient and adapt, I hope!

Chia, the magic seed!

so that's why the road isn't clear.......

just like Rome, all roads lead to Vratsa - 48km or 64km, make your choice!

19.02.12:  I needed to put in some distance this week so started with a 30mile/48km on Monday.  I’m getting a little bored with this route over the pass but, with the trails still more than a metre deep in snow, there is little choice that doesn’t involve all main roads so Ozirovo to Milanovo, and back, it was.  The weather wasn’t kind and I had snow storms and then a biting wind on the top section.  At least the temperature was acceptable at -5c for the sheltered parts, and the village shop in Milanovo was open so I bought a couple of chocolate bars to help me on my return journey.  As the fresh snow, now on top of the deep and rutted ice, didn’t aid my progress, especially on the 5 mile main climb, I was reasonably happy with getting home in 6h15m – I would have expected to cover this distance in just under 5 hours in my old days of Ultra running, but things are very different here and I’ll be running a lot slower in the Alps due to the distance and amount of climbing/descent.  I always have to remind myself that it’s the ‘pace’ (speed) that beats you, not the distance so……..   slow and smooth – just like most pleasures in life,  although running must be top of that list!

Tuesday I had the day written-off by neighbours but over the remaining three ‘workdays’ I managed a 14mile/23km, 12mile/20km and a brisk 5mile/8km.  As I’d totalled 61mile/100km over five days I took the weekend off and went to Sofia for some R&R – rest and recreation!!  Although there are many different opinions to be found on how much training one should do for a +100mile/160km race, I like the suggestion that anything over 50mile/80km per week is ‘wasted’ effort and could lead to a greater risk of injury – convenient then, as covering this sort of distance isn’t a problem.  I will however continue to increase my ‘long’ run and also add ‘back to back’ longer runs (say 25miles one day and 20miles the next) to help getting used to running ‘tired’.  Roll on the Spring so that I can get back onto the trails and mountain paths which is where I long to be.

I have added ‘Chia’ seeds to my diet – these are said to be a ‘wonder’ food, as used by the ancient Aztecs and other Native American races, to increase stamina, give energy and generally aid one’s health.  I have to say that I do think that they make a difference to how I feel so will continue with the experiment.   There is a lot written about these seeds on the web and it all seems to be positive so, if you fancy giving them a try Amazon have many retailers and, although they seem expensive, a teaspoon full per day makes 1kg go a long way compared with buying various vitamin tablets etc..

Slip slidin’ away…..

Our Mountain, from the other side!

Meet the neighbours......

 

 

 

 

 

 

 

 

 

10.02.12:  OK, don’t know where the past nine days have vanished, maybe it’s due to spending half the time clearing snow and the other half trying to get warm.  I can report that, even with temperatures as low as -21c, I have managed to get out according to schedule with several 12-14 mile/18-13km runs broken up  by 5-8mile/8-12km sessions in between – I’m even getting used to the ice underfoot so a race in Alaska  next…….?

Today I went into the hills behind the village to visit our local ‘vultures’ – this did involve a battle with deep snow and fording streams (not sure why these weren’t frozen when the local river is), wet feet are great at minus 15c!  The birds shown (taken today) are being acclimatised before being released in to the wild, as others have already been.  I believe that they are even breeding, which is wonderful for this region and the long term goal of re-introducing lost species to the mountains.

I need to get in a long run during the next week, but it’s not fun being out for much more than 2 hours in this cold so will wait and see how kind the weather is to me……. if there is a really bright and sunny day I’ll try to fit a 25-30mile/40-48km in.  Forecast is for the cold to remain for at least the next two weeks, I hope it warms up after that as all this road (well ice and snow) running isn’t what I enjoy –  give me the tracks and paths any day…… and some real hills just for fun.

The main road to Vratca

Baby, it’s cold outside!

01.02.12:  The idea was to put a couple of additional miles onto my normal 10mile circuit – on a map it looked easy but then…….  not sure whether it was due to pathways being hidden under the snow or that they didn’t exist, but I was unable to get on to road I wanted and ended being taken (there was no option but to follow a flattened track through the snow in a wooded park) in totally the wrong direction.  In the end I gave up and decided to just enjoy the beauty of my surrounding.  Eventually I ended up close to where I’d started so headed home and then again ventured into the city attractions by foot.

It felt colder today than yesterday and I’ve considered just how much I would have had to pay to get these training conditions if living in the UK.  However difficult this cold and snow may seem, I’m sure that they can only be beneficial in the long run (no ‘pun’ intended).  The treacherous nature of the ice and frozen snow, often a narrow single-track worn in deep snow, is good for strengthening my ankles and is helping to hone my reflexes ready for those rocky trails in the mountains!

31.01.12:  Yes, feel good so out for a brisk 10mile/16km and ‘brisk’ is the right word…… it’s -12c and, even though the sun is out, bitingly cold, especially in the wind.  Quiet on the roads, I think most ‘normally’ people are staying in the warm.  Just for good measure I walk into the city centre, have a look around the shops, and walk back – this adds another three hours on my feet……..  ‘never thought I’d be able to consider shopping as part of the training schedule!  There is a well stocked ‘Salomon’ store if I walk home via the ‘scenic’ route – as Salomon is the main sponsor of many of the world’s leading adventure and mountain ultra races this might at least let me see, and try for size, some of the cutting-edge specialist equipment on the market even if I can’t actually afford it.  At present, most of their kit is winter-sport based, but they did have a complete selection of their mountain ultra running shoes….interesting, but nothing ‘minimalist’ so not for me.  Prices comparable with the UK £100 -£120 – who said running was cheap!

30.01.12:  Thank goodness, a rest day.  Come-on stomach, I expect more of you!

29.01.12:  OK, spoke too soon, my stomach problem has returned over night so only a gentle 5mile/8km.  Investigated a new route through what started as an industrial area, with an unbelievable number of very vocal guard dogs, and then evolved into new build zone of luxury apartments…… there are so many of these in this, the more ‘select’ end of the city, that I have no idea who the target market is, can there really be that much ‘new’ money in Bulgaria.  When you see respectable, mature people searching through the rubbish skips, just in the hope of finding something that they can sell to help make up their pitifully small pension, you have to question how much better off they are as recent additions to the capitalist and democratic world.  I am often told how this would never have had to happen in the days’of communism……..  I find myself asking ‘what exactly is freedom?’, for me it’s a state of mind rather that a physical experience – but then I’ve never had to suffer a authoritarian regime.

28.01.12:  Much better day, managed 10mile/16km and, although still cold with smog over the city, enjoyed the outing.

Bulgaria belly…… ugh!

27.01.12:  Feeling much better, so out to check if my body is back to normal.  Terrible conditions underfoot, only manage 5mile/8km before giving up.  This isn’t fun in a city where all the ice/snow covered pavements are filled with parked cars and the roads are awash.  It’s also quite dangerous as one never knows what’s beneath a puddle (lake?), there are so many missing manhole/drain covers that it could easily be a 1 metre deep hole.  I have at least learnt that ‘Who Dares, Wins’ (to quote the SAS motto), so run in the road (no minor feat if you have experience how the normal male Bulgarian drives – if that’s what you call it) and glare at drivers with that ‘you dare, I’ll rip your head off and spit down your neck’ look and it works……… so far.

Runners are definitely a rare, and most likely, endangered creature in Bulgaria.  Pedestrians stare; prestige cars, and every second one is, slow down to near standstill, their inhabitants’ agape; dogs bark and chase until you confront them – then they normally lie down and nonchalantly lick their ‘private-parts’, pretending not to notice you (I think this is what male drivers want to do when I glare at them – there is a decided similarity between these two species, ‘all show, no go’).  By comparison, the females of this magic land are courteous, stand aside and even reply to my cheerful greetings, be it with a look of total amazement on their pretty faces……. it does make the runs worth while though.

26.01.12:  Still feeling ‘off’, no energy and stomach rumbling away.  Haven’t eaten for 24h, absolutely no appetite.  Decide to have a rest day.  Bulgaria on ‘orange alert’ for bad weather.  Over 40cm of snow has fallen on top of that already on the ground.  Walk in the local park at twilight – absolutely beautiful, don’t think I’ve ever seen so much snow on the trees.

25.01.12:  Off into the traffic and legs/stamina ok but my stomach is playing up and definitely feels odd.  Only did 8mile/12km as weather was bad, it snowed all last night and doesn’t look like stopping.  Body fell to bits (lit.) for the rest of the day – seem to have picked up a dose of food-poisoning, not sure from where, and have a temperature and headache to go with it……. just what I need.

24.01.12: Rest day

23.01.12:  Of to Sofia, so a gentle 5mile/10km to check out the legs.  Things seem in good shape and I’m not suffering after yesterdays hill/distance work – great.

the only way is up……..well, and down!

Just to cheer me on my merry way......

On the up!

 

 

 

 

 

 

 

 

 

 

22.01.12: Time for an extra effort, so I drive to Bela Rechka and run up over the pass and down the other side to Lakatnik, turn around and back. Weather decided to play-up so I had a snowstorm on the first climb which gave the already icy road a 3”/7.5cm carpet of snow. This continued for about 90mins, until I was well past Milanovo. The descent, when on foot, comes as a bit of a shock – you can see the hairpin bends and linking straights stretching out below you for, what appears to be , ever! The climb back was good but when I hit the snow again it pulled on the legs a little. Good speed for the final 3mile/5km though. Total 25mile/40km in 4h30m all up, only around 12% gradient, or down. Quite happy with this as my pack was fully loaded, conditions were far from ideal and I’ve already run a 20mile/32km on hills this week. Total for the last period of five training days: 67mile/108km.

Down to Lakatnik

                                                        

a welcome sight

 

 

 

 

 

 

 

 

 

 

 

 

 

21.01.12: Rest

20.01.12: Quick 9miles/14km on road. Nothing special, legs feel strong. Need to ensure that I don’t neglect ‘speed’ work in my training week!

I’ve been searching the web for suitable equipment and clothing ideas and am amazed at what is out there. If I were a sponsored athlete it would be easy to have thousands of pounds worth of equipment suitable for the specific conditions of any race – I find myself drooling over a 12ltr pack from Salomon – but £125……. no way, this is the kit used by the leading Mountain Ultra runners but I’m not in this class so will no doubt be carrying my old Berghaus Aero XF that has done sterling service running, biking and ski-ing for about 15 years now. It too big, too heavy, hasn’t got a hydration pouch and also rubs my shoulders if I’m in a vest but, and it’s a big but, I know how it performs and already have it. I think that this must be my attitude when I consider the REAL facts:
• I’m running to complete the course, however long that takes and this is the goal – any time under the allowed 56 hours will be a great achievement for me
• However good the equipment, it will not greatly improve my performance just make it a little easier and more comfortable. As long as I can comply with the regulations regarding what must be carried things will be fine
• Funds are at a premium so getting to the start line is the most important thing, nothing else really matters
• It’s me, and the training I put in, that will make the difference, not the kit
• The shoes matter much more than having a set of waterproofs that cost the earth but you never wear
• Challenges such as the ‘Swiss Irontrail’ should be possible to complete by anyone with the will to do so and not just by the elite who have support in all aspects of their competing: funding; equipment; coaching; nutrition etc.etc. – not that there is anything wrong with this for the really talented, Ultra running doesn’t bring in the ‘big bucks’ like football or tennis. I want to prove that it can be done with very little support and that the spirit of the endurance athlete, in whatever field they participate, is alive and flourishing

Over the hills and far away

19.01.12: Body feels good, so off up the tracks and into the hills. Should have run before going to Montana, for the weekly shop, as the sun had softened the crust and I found myself knee-deep in snow for much of the way. Tried to reach a hunting cabin, out towards our big mountain, but gave up after 40mins and turned back as I was worried about twisting an ankle. Return a little quicker so only out for 70mins. Quite hard work – would like to try this a night, with a head-torch, as the snow would be firm and, if clear, views great in moonlight……..

18.01.12: Woke up to a fresh coating of beautiful powder snow, only about 6”/15cm, so the first task of the day was to clear the pathways and dig out the car – the snowplough had been past and helpfully blocked both vehicles in! This done, I decided to make the most of the clear sky and do a decent distance. I was dropped off on the main Varshets road at the Bela Rechka turn and ran up to the top of the pass and then back down and on to home. This is approximately 20miles/32kms, if one can believe the road signs, with 50/50 up/down. The last 20% of the climb was snow/ice so this made things a little more taxing although the Asic DS’s do work superbly well – strange, these were always marketed as a light-weight road trainer/racer for distances up to ½ marathon…….I’ve used them on events such as the South Downs 32mile Ultra, much of which is hard under foot, on chalk tracks, and the remainder grass pathways, now I find them great when the going gets really tough as well! Out for 3h10m, so not very fast at 9min30sec miles (my normal road pace is +/- 7min30sec miles), but, as it wasn’t flat and the weather was cold, not too bad. Only took a banana with me and no fluids so………at my age I should know better. I do, however, always carry a backpack with extra clothing, waterproof jacket, whistle, head torch etc. so am prepared for the worst – doubt this helps my times! No aches or pains to report and felt that I could have gone out on the tracks again after a cup of tea and bowl of muesli – good stuff.

and so to Sofia……

Sunrise over Vitosha

16.01.12: An ‘out and back’ 70mins – up hill on the way, down on return.  Actually got up some speed – it’s important not to ‘plod’ and to make sure that I still include ‘speed work’ in my training.

15.01.12: Up towards  the ‘Vitosha’ mountain.  A maze of very expensive, and extensive, properties –  such a contrast from ‘village’ life in the wilds.   Once over the main Sofia ring-road all streets were pure ice but, surprisingly, the Asic DS Trainers I wore gripped better than my normal Trail shoes.  Asic used to market a version of this shoe with ‘wet-grip’ – little abrasive pads covering the whole sole of the shoe, these did what they said.  It appears that the new models (well last years anyway) has this same technology for 50% of the tread.  It really does a great job and I was very stable over all surfaces.  Ran up snow covered paths for about 40mins – steep and often in 30cms of semi-soft snow, great for the thighs – with two ‘friends’, stray BG shepherd dogs (BG is full of abandoned dogs which then breed so…..) who were very playful and not hostile at all (I have pepper spray just in case as it is legal to carry here), and then back down.  Got totally disorientated and took the wrong direction once back on a real road, hence I discovered new areas of the suburbs whilst trying to navigate back to the flat in a snow storm.  Out for 2 hours, very enjoyable – views over Sofia were wonderful – pity I forgot my camera!

WEEK 1:  I’m generally happy with progress.  I’ve covered about 50mile/80km (plus the cycling and walking) over the past week, on trails and roads, with difficult conditions under foot for about half of it.  Legs – fine; Breathing – better than I thought it’d be with not a lot of running during the previous month(s);  Feet – no problems (my old Asic Trail shoes did cause a blood-blister during the longer hill climbing run, but I haven’t worn them for over a year and my foot was wet from the snow.  Nothing to worry about, once drained, I didn’t notice it the following day); Mind – focussed on the final goal.

14.01.2012: A gentle 5mile/8km on clear roads and then off to Sofia.  Air cold, legs good.

13.01.12:  I was invited to walk up to the ‘Balkan’ – what the locals call our local mountain – in the snow so decided that this would be a suitable ‘alternative’ training session.  The conditions were ideal, clear sky and sun, and the temperature cold enough to allow us to walk on the hard-crust, rather than sinking into, the snow.  Luckily I was the ‘fitter’ of us, I wasn’t so sure about this before our outing, so was able to really enjoy the views and exercise whilst making respectable progress.  By the time we returned the sun had caused the snow to soften and it was  more strenuous, especially on the thighs.  A great 3 hours.

12.01.12:  Rest Day

11.01.12:  Clear and sunny, 2 hours on road, track and snow trailblazing.  Only up to 10” deep but hard work for 40mins of ups and downs.  Good workout with beautiful mountain views and silence!

A few things keep coming to mind whilst out in the roads/trails:

I need to source some specialised kit that I am required to carry during the race.  I had thought that I had everything that I needed but some of it just isn’t practical due to weight /size.  An extra 1kg in my pack could be the difference between success and failure so……..  I am required to carry waterproof top (Gore-Tex or the like) with a hood – mine doesn’t have a hood!  Having researched the best kit ‘market’ it is obvious that, due to cost, I’ll need to compromise (the ideal would be by OOM – Original Mountain Marathon – but at £180 it’s a non-starter) and keep watching the ‘special-offers’.  I’ve also been looking at mountain-running poles (saves the knees when climbing and descending – so all the time in this event).  Although I use ‘walking poles’ these are too cumbersome and heavy.  Again the cost is quite scary £80-£100.   When one has the bright idea to enter something ‘big’ logic and sense go out the window, I thought I’d considered all aspects but…….I wake up each morning with fear in my heart….’what have I done?’  Still, no looking back, there isn’t an option, it’s ‘do or die’!   Just get to the start and go for it, even if I have to hack old kit about to reduce weight etc., I’m so lucky to be able to take part in something very special,  and at 53 years of age, am blessed to be in good health and fit enough (I hope).

Of more concern is the mental aspect of the challenge.  It is normal for competitors in events such as this to have a ‘support crew’.  This isn’t just for the obvious things but, more importantly, to ‘think’ for the runner when fatigue takes over.  It is quite normal for the mind to stop reacting to the body’s requirements – you stop eating/drinking etc. and need to be told/forced to do so – the consequences of not being able to manage such simple needs could be fatal, especially on a mountain path at night.  Many elite Ultra runner  use ‘pacers’ (really ‘support runners) for the latter stages of an event and these ensure that the competitor only needs to concentrate on putting one foot in front the other, everything else is ‘managed’ for them.  I am competing ‘un-supported’ so only have myself to rely on………interesting isn’t it!

The only man on the hill….or road

Sunday 08/01/12: An easy run to the coffee shop in Varshets……  got lots of odd looks from, well, everybody!  They still don’t comprehend why anyone would want to run, especially in the snow.   12mls/20km there and back and 15p for the coffee.  Out for about 1h50m including the drink stop and a quick shop for bread.

Monday 09/01/12: Day-off, so went up the hills on my mountain bike.  30km, great views, good fun.

Tuesday 10/01/12: Got dropped off in Bela Rechka and ran up to the top of the  pass and then back down and return to Ozirovo.  15mls/24km or so with 55mins of climbing.  Out for 2h40m including photo stops (many)and a snack break at the top.  Nice run, if a little slow.  Did push out on the final 5km which felt good.

Electricity has been off for the past five days  – really makes washing kit, and self, fun. Back on this afternoon – great!