Blorenge

This race was the third of the Winter Hill Series (see the Welsh FRA site) and is renowned for the steep climb up the face of Blorenge close to Abergavenny. The morning was cold and misty – the full height of the hill lost in the low hanging cloud. Temperature at the base was about 3degC which meant close to zero at the top – certainly the iced grass suggested this was the case.

There were 47 starters running up the lane and through the tunnel under the canal. The steep path through the woods had most walking or shuffling and I soon realised that it was n’t the best of days for me. I think there is a correlation between hard weeks at work and poor performance – another reason for cutting down at work and increasing the training.

I had a slowish but not too embarrasing ascent, but in the poor visibiity at the top made a mistake on the start of the descent. The route was marked but I guess not well enough for me. Just after my mistake I saw an ex fell runner who gave me some bad information which meant a long way round before I got back on track.

Realising I had messed up put the motivation down to the level of just wanting to get down safely – no racing or heroics down the steep and rocky paths.

All in all a bit of a disappointment – but Sue did well. I guess that should make me feel better…

Hill Reps

The training for the evening at Chepstow Harriers was the short but sharp School Hill. The recipe was a gentle warm up getting there (approximately 1 mile) then 1 slow practice. Following this were 10 reps, with just enough time to jog down to the start. The plan was that you selected your start position depending upon your ability / speed. This worked well, and I took a variable approach as I find I need more of a warm up. So the first couple were relatively short but with a bit of a tussle with Andy C and other targets it got me interested. I did vary things with a few at full length and a few at full speed.

Once the 10 was done Dick gave us a bonus – time handicap with all starting at the bottom. I put everything into this and ended up in a heap at the top.

Average time for each rep was about 55 seconds meaning that it was less than 12 minutes training! It was a very gentle jog / walk back to the leisure centre but a satisfying exercise.

A Weekend of Orienteering

Saturday was an informal – organised by NGOC where I was in competition with my daughter. The timing was up to us and I set off a few minutes after her. With her in my sights I took a quicker line and caught up some of the time. It was a bit neck and neck until my error and hesitation let her get ahead. A bit further on her error allowed me to catch up. There were a couple of examples of “cheating” where running just off the map was so obviously quicker that I couldn’t stop myself. We got to the penultimate control together and consulted. She took one route and I took the other. She won the leg and the run in – but with her start I can still just about claim victory.

Sunday was a more serious affair with both Christine & Ian on the same course as me, with Sue & Dave on different courses. This was the BOK event at Headless Hill – far more like Headless Chicken for me. I started badly with a tumble down towards control 1. A few controls later I over-ran it and ended up messing around in the wrong block of forest. It was mentally down hill from there. It is always a bad sign when you are heading up hill in a race and not really out of breath! The results confirm my utter failure with Ian recording 58:51, Christine 62:28 and me 78:01.

Once I finished I found them all in the car, engine running and pushing to get back home. Mercifully a short drive listening to the discussions like I was an outsider. That’s the way it goes. I will just have to do better next time.

My route – look and laugh! on Google Maps

See also Dave’s blog “Headless“

Leisure Centre League – Hartridge

Another visit to Hartridge for the South Wales LCL cross country league, representing Chepstow Harriers. The weather was threatening but the rain held off until we were on our way home – result! The course was the same as I remember it from last year, but seemed more overgrown. The first thing I noticed was that overtaking would be difficult for much of the course. This proved to be tha case – with the start being a real problem. I took the radical off piste line that gained me lots of places but I think put me in a position ahead of my current fitness. Sue and Andy C both took tumbles at the start.

I struggled all through the race, gradually losing positions which was a bit of a downward spiral – affecting motivation and slowing me down further. Sue got past me on lap 2. so much for the recent XC events where I have managed to be a lot closer at the end of her 3 laps (4 for us men).
Link to my Google Map
I will edit this with more results once I have them, but my current understanding is that the Chepstow ladies won, and the men were joint second – not a bad result.

Better than pushing the supermarket trolley!

Sallowvallets Orienteering Nov 2008

Today was a wet and windy day, and the day after a medium fell race. It was off to the woods for the first real orienteering event for quite some time. I entered on line using the Fabian 4 entry system which was easy and efficient. The start system was trouble free- go to the start and  they send you off at the next available starting slot – no wait for me at 10:45.

The route was advertised as 6.5km and 260m climb – if you took the straight / optimum route. I don’t think I managed this as my route map will confirm

View Larger Map

The results should appear on the NGOC website but I don’t hold much hope for glory!

My run was what you would expect with some hesitation and navigation errors. The worst was control 7 (South West corner of the map) where you will see a good exampe of headless chicken mode. More tha 5 minutes lost at this control alone.

The legs also suffered with speed not as it should be. There seemed more climb that the details suggested and the Garmin Forerunner in SportTracks gave me a total of 538 metres, more than double. I know my route wasn’t ideal but this seems wrong. The run was mainly in heavily wooded and wet terrain – perhaps this had something to do with it?

I am afraid that all the good work of NGOC was, for me, spoiled by the weather. It did get me down and arriving back to a locked car (Sue had the keys) made things just a bit worse. I haven’t yet apologised for the things I didn’t say to her!

I am glad I went out and did it and expect that I will be back for more quite soon.

Must send in by British Orienteering membership for 2009.

Rhobel Fawr Fell Race

We have just got back home from this event, the last of the Welsh FRA championship. The event was about 6 miles and 1,900 ft of climb categorised as medium. Link to approximate map on Google Maps

I had an OK run, the legs just didn’t seem to have the same bounce as they did at Sugar Loaf last week. It took me 50 minutes to the top and 27:35 down. I would have hoped to get under 75 on a better day for me.

Sue was running well and came in 6 whole minutes ahead of me, winning her class and confirming her position as category winner in the championships. She also managed a course record for her age group – what a star.

The presentation took a bit of a while with I think 3 different championships plus the race itself to announce and give out prizes. Sue came away with 3 – a good result by any standards.

All this without rain – it stopped just as we started the race but it did give us a nice wet course.

Roll on the next race – Blorenge I think – though it is orienteering in the woods tomorrow.

Premier Inn, Reading

Just a quick review of this hotel sampled on my business trip. This hotel is based right in the middle of the city – a bit of a mixed blessing if you don’t need to be there. The first impressions were favourable as a friendly security guard found me a parking space and the reception was friendly and quick. Room was clean and well furnished. The evening meal selection was OK and prices reasonable. The staff there very friendly.

All in all good value and good service – 4/5 for both. Will use this again.

Holiday Inn Guildford

At last! I finally managed an upgrade as a platinum Card holder. I have held one for quite some time but up to now the hotels have not had any availability for upgrades (suspicious – me?).

The hotel isn’t bad but perhaps it is the area pushing up the prices I can’t give many points for value for money – say **.

Booking in took 10 minutes too long – only one person at check in at 5:00 isn’t good enough.

My attempt at a quick bar meal failed with a 25+ minute wait – again not a great result. Breakfast also not superb – is there a national shortage of grapefruit? Where do they find croissants like that!

The room was OK though my so called executive room is hardly bigger that that of a Holiday Inn Express.

Would I go back – the key issue is that it is in walking distance of my business destination so that is a real positive – especially considering the traffic into and out of the Surrey Research Park. Other than that I would rate it as OK but poor value for money.

Quality of stay – 3/5

Value for money – 2/5

Training for Fell Races

This is a bit of a topic at home at the moment, perhaps enthusiastic with the short fell race series here in South Wales and following what I thought was a good run up Sugar Loaf. The 2 key issues are pacing up hill and making the most of the down hill sections.

Training in the running club often includes hills bu these are usually short, aimed at strenght training. The problem I havewith these is that they train the body into believing that all hills are short and the best approach is to fight them hard and you will have a rest at the top. It is however a difficult proposition to find long climbs within easy reach of most local running clubs.

The inevitable answer is that to train for fell races you need to train on the fells!

Chepstow Harriers had a few recce’s of the Sugar Loaf race route – from what I can gather these were treated as walks. This I think was a mistake. Even if you want to stop at the key decision points to get the navigation sorted the best approach is to practice each climb by trying them at your best guess of race pace. The rest as you sort out the navigation will stop the training getting too severe. This approach also has the psychological benefit of shortening the time on the hill – it is hard mentally to aim for a 50 minute race time when it has taken you 3 hours on the recce!

This race speed approach is also important on the descents. The recce should be trying to find the fastest line – not always on the path – often just to one side or through the muddy bits if your fell shoes are good enough. Don’t just look on in wonder when you see the fast descenders in action. They have the speed based on skills learned by practice. Going fast down hill is more mental and skill based rather than strength.

However, don’t call me the expert just because I am writing this, but perhaps I have some idea where I am am not doing enough?

Comments please

Sugar Loaf, Short Fell Race

This race was the second of the Winter Hill Series (see the Welsh FRA site) and also selected as a championship race for Chepstow Harriers. The day was clear with rain threatening and a bit of a breeze low daown. When we arrived at the pub for registration there was a rough outline of the route and advice for gloves and hat to cope with the cold wind at the summit. I know fell runners are a hardy bunch and I was happy to note that the vast majority took the warning seriously – there were few bare arms at the start. I took the option of a club vest and Kamleika top, a combination that worked well for me.

The route was (from my Garmin) 5.4 miles and 1500 ft of climb.

Profile of the Race

Link to race route (I think it is about right)

With 25+ Chepstow runners this race had 112 starters. There were a few that tried to stay up the hill (taking a wrong turning and running up rather than down towards the finish).

I had a good run, starting really steady but finding that my walking speed on the steep bits and the bits of running kept mwe well in touch with the masses. There were a few Chepstow runners who seemed to be struggling more than me, and the sight of darling wife ahead kept me working hard. 31 minutes to the top and 23 minutes back down. I managed to get ahead of Sue and also some other Chepstow rivals.

For me a good race – a nice surprise. With sandwiches in the pub and Sue winning a bottle of wine the entry fee (2.50) a real bargain.

Results

Next event the Blorenge. Steep and nasty up but better that pushing a trolley round the supermarket.

See also the Chepstow Harriers report