22/05/2025
3:3 - UTS 100 mile - Consistency wins over intensity
Km 114 - Bedgellert - there might have been a little emotion that rose to the surface as i entered the aid station with Julian.
I left the previous checkpoint in good spirits, strong legs and the stomach settled. The route is flat as it follows the natural valley contour to Bedgellert. Every opportunity to douse the buffs and cap with water from a stream was taken, no matter how small. The leg was the 'easiest' in terms of profile and surface, though now the sun is giving a hint of what's to come later. The trail that follows the Afon Glasyn river to Bedgellert is a stunning walk if you are visiting and don't want the high ground.
Bedgellert was the only station where a big reset was required. An opportunity to switch off, take direction from Julian, lower the heart rate, channel the digestive system back to normality, close my eyes for 3 minutes and mediate everything that was going on and what was going to have to be done. As with Helen's drive, Julian was forthright, took control and I left with an agreed plan of nurturing the body to stay below the threshold. There is a lot of energy saved when someone else directs. Their observation and judgement of what is needed must be trusted, accepting that fatigue clouds better judgement.
I left with a full belly and refreshed brain.
The next leg was the crux of the whole session. Bedgellert to Rhyd ddu via the Nantille Ridge. 14km, with 4000ft+. Very steep climbs with the first to Hebog gaining 2000ft in just over 1 mile. Beautiful. Then over to Trum y Ddysgl. To come off here we were given the last technical section of a thick boulder field, only 200m, yet once again demanded high concentration. With the final 3 climbs in view there was no way a silly mistake was going to jeopardise the final effort. At last Ryhd Ddu, a final meet up with Helen and Shelley. We had a good reorg before marching out strong to take the Ryhd Duu path to Snowdons summit. As i got closer to the ridge at the top, the 100km runners cam into view, a little carrot to bite into. Legs really showed the training here, taking just over 90 minutes to climb the 3000ft to the peak. A very cold strong wind was pressing across the ridge so had taken the jacket out and kept that on all the way back down the rangers path. Julian had hiked up to the summit and when I arrived we laughed as he explained how the steps were now christened 'the therapy steps' after he had counselled and sorted out a couple of runners in both the 100k and mile race. I think if he had stayed there for the night he would have made a handsome penny!
My final RV with Helen, we were both in great spirit and had a laugh. I knew the final 21 km and 5000ft off by heart. Stay focused, manage the calories and stay warm as the sun dropped.
As the Llanberis path was taken, sending it became the only option. As I had experienced at UTMB, the feet and legs hurt if we take our time just as much as going fast. So, go fast and go home. Pleased that the legs had a good running action available, the lights of Llanberis appeared and the shoulders relaxed, the elation started to emerge and when I saw Helen at the finish the smiles went wide.
I wrote on the planning board the previous week a time of 34-36 hours based on 101 miles, 31,000ft. Finish time was 36:42 for 105 miles, 34,000ft.
Both 2nd toes on each foot took a fine battering, but apart from that, no niggles and walking fine in the morning. 6 days later as I write this a known fatigue that will dissipate further in the coming week.
UTS 100 miles is a 'one and done' session for me. I met many fellow participants during the session, fleetingly as we yo-yo'd along the way. Facial recognition systems kicking in after 12 hours - 'oh I know you?' Some, moving silently along in step, allowing each other to stay with personal thought whilst joined at the hip with physical endeavour. I watched one man yak up 3 times over the course of 60 miles, the 3rd time I passed without asking if he was ok because, he was. He finished. The woman I shifted off Siabod with I never saw again but I remember the manner in which she moved down those rocks. I remember Jack, we yo yo'd for many a mile and he said i'm going to go for it at 100km, he did, with great vigour and finished in 34 hours. His motivation was to not use his headtorch for the finish LOL.
Why UTMB, it's expensive! The logistics that go into this event are expensive. The rental of all the village halls, the time it takes to get the proper permissions, the Start and finish village, the organisation to get everyone to cover the roles. The ridiculous effort to mark the courses with these little red flags. It's worth it, once it has been experienced.
My training consisted of a lot of treadmill incline, stair-master and local hill sessions. Plenty of specific conditioning and relatively low mileage. Mu biggest week was around 50 miles, and averaged around 35-40 miles /week for 12 weeks. Total vertical was 120,000 ft over 12 weeks. I have 40 years of training behind me, which include 9 years in the Royal Marines, competitive Duathlon years, cross-training throughout, 5 x 100 mile sessions which include 2 x UTMB races. I have always trained. The prime factor that brings me to the start line of a 100 mile race with confidence is consistency.
Helen - my partner. Not only crewing myself, also managed to drop off and pick up Richie and Ben from their 50km mission. Helen was rock solid and kept it simple. The tortoise caught up with the hare.
Julian and Shelley - jumped in to support myself and Helen, which came into its own at bedgellert. Julian sharing all his experience from his own ultra adventures in his Kayak/ boat/ canoe/ dinghy ??? He is available on www.therapy-step-monster. com
My Muvva Madge - she passed June 2023 from cancer. I am grateful for the attributes of perseverance and determination she demonstrated throughout.
and if you have read this far.... to you. You are either family, a Madmule or a coaching client. Thanks for the messages and encouragement. It is appreciated.
As a long time coach and trainer I have one message. Set up the foundations of what is required to ensure base fitness is strong. training has to be hard enough to demonstrate progress though never to the point where training time is lost. Consistency wins over intensity. Intensity can be placed and coped with when the body has experienced consistency. Whether it's an individual or team performance target, turning up when no one is watching will be the difference. Going when you least want to will show the benefits later. Reward cannot be immediate. It may show itself in 5 minutes or in 5 months. Just lower the expectation that gratification must align with the decision of doing.
Best in health
Rich
