Only 6 weeks to go...

The 2013 MdS is just around the corner. I'm enormously excited but somewhat apprehensive. I'll post further updates over the coming weeks. For now though I've jotted down details of my preparations since the start of 2013 and other miscellany. Enjoy!

Raising money for Alzheimer's Research

• I am raising money for Alzheimer's Research UK - the UK’s leading dementia research charity.
• I am covering all the costs of the trip, so every penny raised will go directly to Alzheimer’s Research UK.
• Every £20 raised funds an hour of pioneering research, bringing new treatments, preventions and improved diagnosis for dementia ever closer. Please give generously. Many thanks, Simon
• Donations can be made at http://uk.virginmoneygiving.com/SimonMartin2013MdS

Heat acclimatisation

• On Friday 15 February I did the first of 8 heat chambers sessions at the Centre for Health, Applied Sport and Exercise Science (CHASES) at St. Mary's University College, Twickenham - www.smuc.ac.uk/clinic
• I had been extremely excited about training in a heat chamber and the reality was not disappointing. I ran at 11kph with a 6kg pack in 30 degrees and 50% humidity. The session got noticeably tougher but I really enjoyed the experience.
• In reality the temperature in the Sahara will be far higher, the humidity much lower and I certainly do not expect to be running at 11kph but the session gives an idea of what the body will have to cope with during the MdS. Over the remaining heat chamber sessions I hope to increase the time on the treadmill.
• Colin Towey, a physiologist, was monitoring me during the session. In addition to monitoring my heart rate, every 15 minutes Colin took body temperature, glucose and lactate readings. It confirmed that I can exercise in stressed conditions at a relatively high heart rate.
• My weight was taken before and after the session. It transpired that while I had sweated about 1.3 litres I had only drunk about 1.0 litre while running. This rooky error of not drinking enough had no consequences in a short heat chamber session but could well do if compounded hour after hour in the Sahara.
• The benefit of acclimatisation is that your sweat rate increases and so heat is dissipated more efficiently from the body. Over the course of the 8 heat chamber sessions I therefore hope to see an increase in my hourly sweat rate.
• A cooler core body temperature should enhance performance but, conversely, an increased sweat rate requires greater water intake to compensate. During the MdS maintaining appropriate hydration will be critical although arguably tricky since water is rationed!

Photos (courtesy of St. Mary's University College) 

  

What's up doc?

• In early January I developed a pain above the inside left ankle after a long run. I sensibly sought medical advice promptly. The surgeon, Ioan Jones, was concerned that the problem could be a stress fracture but more likely a problem with the tendon. An MRI confirmed the injury to be tibialis posterior tenosynovitis. In plain English this appears to be a frayed tendon.
• In view of the significant swelling, and recognising the importance to me of being on the MdS start line on Sunday 7 April, the surgeon advised me to reduce my running, both distance and sessions, to one run a week of only 10k. A sensible suggestion but clearly not ideal preparation unfortunately for the MdS at the time when I should have been reaching the peak of my training and doing lots of back to back runs.
• I have since been having two physio sessions a week and this will likely continue until the MdS and quite possibly afterwards too!
• On a positive note, the tendon is slowly responding to the rest and physio.

Training so far this year

• Needless to say this has unfortunately been severely impacted by my ankle injury. Although exceptionally frustrating, I take some comfort in the level of fitness and endurance that I had built over many months and my performance in the couple of ultras that I ran last year.
• On a positive note, in January and February I have been cycling a lot instead of running. It's just not the same but at least it is exercise and will prevent excessive loss of fitness. I am cycling to and from work about 3 times a week on a heavish hybrid. It's certainly not the quickest bike on the road but its extra weight adds to the exercise benefit.
• I am now doing 3 runs each week of about 10k, 16k and 20k with a pack weighing about 6kg. One of the 2 shorter runs

 

Richmond Park 2013 MdS runners' bespoke flag

• Many thanks to my cousin Adrian Elton, graphic designer extraordinaire, who very kindly designed a bespoke flag for me and my 7 amazing MdS tentmates (Colin Brett, John Skinner, Michiel Hoefsmit, Robert Jones, Simon Triscott, Wayde Edwards and Zoe Salt) who I train with in Richmond Park.
• We will have small flags of 15cm * 21cm attached to the back of our packs and a larger 1.5ft * 3 ft version for our tent. We'll be the talk of the desert! 

 

My MdS kit list

• Watch this space for my next post - "My MdS kit list".
• Some of the kit is necessarily quite specialised given the extreme conditions and demands of this gruelling event.
• I will share details of everything including the food and even the little luxuries that I'll be taking with me. We all need the occasional treat to motivate us!

How far did I go in 2012? What are my plans for 2013 & 2014?

What happened in 2012? 

2012
Total distance	2,857 km / 1,785 miles
Total number of runs	170
Average distance per month	238 km / 149 miles
Average distance per week	55.0 km / 34.3 miles
Average distance per run	16.8 km / 10.5 miles

 

 

 

 

What's planned for 2013?

1. Complete the MdS. This is my main objective for 2013. Nothing is going to top this!
2. A sub 1.30 half marathon. This would be a "nice to have" in 2013. Current PB is 1.32
3. A sub 3.10 marathon. This too would be a "nice to have" in 2013. I hope to do this in Berlin at the end of September and would then get a "good for age" place for the 2015 London marathon. Current PB is 3.16

What's planned for 2014?

1. 100 kilometres in under 12 hours. This will not be a walk in the park but seems very achievable
2. 100 miles in under 24 hours. This on the other hand will be a tough ask! I am currently thinking of doing the Thames Path 100 from Richmond to Oxford in March 2014 - www.centurionrunning.com/thames-path-100-2013

Beacon Beacons ultra (17 Nov. 2012) - race report

A tough race...

154 individuals of questionable sanity, including me and my Ranelagh club mate, Colin Brett, started the Brecon Beacons ultra on Saturday 17 November. Thankfully the weather was generally quite reasonable. That's where the good news stops!

The course profile and terrain were absolutely brutal and the race took its toll with 29 DNFs. The total ascent and descent was about 2,000 metres over the 46 mile course (2*23 mile loops). It was very steep in parts and the ground underfoot was often difficult to negotiate - including scree, large stones or rocks. Quite often these hazards were hidden by mud, leaves and what comes out of the rear end of sheep and cows.

I suffered some discomfort throughout the race after turning my ankle only 500 metres after the start. Colin had problems of his own a few miles later. When we went up the first hill (3k with an average incline of 15%) the weather suddenly deteriorated. It became wet and foggy so I layered up. Going up that hill I had an inkling all was not well with Colin. Although he was wearing fewer layers than me but was sweating even more profusely than usual and looked fairly rough!

Colin successfully navigated the remainder of the first loop before sensibly retiring (for some R&R with the local wildlife it is rumoured!). The exertion of such a tough race was too much just a couple of weeks after Colin had had a virus.

Although the race distance was theoretically about 46 miles (74k), I managed to sneak in an extra few kilometres due to my navigational incompetency! I was delighted to finish as it was a tough race for the various reasons I described.

Back in Richmond later that evening nursing my second gin and tonic, I thought briefly about the unfortunate, but hardy, runners who were still on the course and yet to finish... Cheers to them! I found it hard enough running the course in daylight.

Race nutrition 

Snack	Calories (kcal)	Carbs (g)	Weight (g)	Quantity	Total Weight	Total Calories	Total Carbs	Calories per gram	Carbs per gram
Cliff Citrus Gel	96	24	34	2	68	192	48	2.8	0.7
Bread With Peanut Butter	175	18	53	4	211	700	71	3.3	0.3
Bounty	278	36	57	2	114	556	73	4.9	0.6
Mars	260	39	58	1	58	260	39	4.5	0.7
Snickers Flapjack	172	17	35	1	35	172	17	4.9	0.5
Twix Caramel Slice	144	17	29	1	29	144	17	5.0	0.6
Nakd Apple Pie	98	17	30	1	30	98	17	3.3	0.6
Waitrose Love Life Bar	88	19	25	1	25	88	19	3.5	0.8
Jelly Babies	20	5	6	16	96	317	76	3.3	0.8
TOTAL					666	2,527	377

Electrolyte tablet (per 500ml of water)	Sodium (mg)	Potassium (mg)	Calcium (mg)	Magnesium (mg)	Quantity	Litres of water	Water per hour	Calories per hour
H2Pro Hydrate 1000	500	200	50	25	10	5.0
Nuun	346	100	13	25	3	1.5
TOTAL						6.5	0.7	270.8

2012 race results

Here's a link to the race results.

Photos (courtesy of Mark Reed)