Winter Bob Graham Round Record Run

I’d been waiting for the 1st December 2019 since I stood on the steps of the Moot Hall, Keswick after finishing my first winter Bob Graham Round in 2017. Although I enjoyed the adventurous experience of a snowy round and it put a big smile on my face, I believed that with no snow and good fitness Jim Mann’s 18 hour 18 min record was achievable.

Finish Winter Bob Graham 2017 Photo: Becx Carter

Training had gone well since my disappointment in Chamonix; where I had a DNF in the TDS race.   After watching the skill with how Ludovic Pommeret used his poles during his march to third place I invested time to really improve my technique with skills training and specific practice. This training was applied well when Rob Brown and myself went on to win the amazing Els 2900 race in Andorra in early October. This was followed by a training block of high volume mountain miles before I began a taper in mid November. This block of training included a few specific training runs where I  traversed the first half of the route in tough weather at night, which filled me with confidence.

 

Just over a week out, the weather looked like it could be special. A high pressure would cover the Lake District with cold temperatures, light winds and no precipitation. The big day excitement grew inside me; I confirmed logistics with my pacers and made last minute adjustments to my plan. During many of my training runs I’d either worn a pair of VJ Irock 3’s or VJ Extrm, and had been planning on using these shoes for the round with their aggressive and sticky soles. However with several days of freezing weather forecast the ground was going to be frozen with the risk of icy patches. Having seen a pair of orienteering shoes with the metal ‘dobs’ in the studs at a demo night I thought these would give me security and confidence on the frozen ground. Northern Runner, with their excellent sales service, tracked me down a pair of VJ Integrator 18’s and they arrived just in time on Friday. However I would not recommend wearing new shoes from the box but I knew the risk was worth it. 

In the week leading up to the challenge I rested more than normal and by Saturday night I was raring to go. In preparation I had visualised the route over and over in my mind, thought about when and where to eat, memorised the record splits and thought about my purpose which would drive me on during the tough times. Although I had memorised the splits I did not want them to limit me and  wanted to take this opportunity to give my very best on the day.

Moot Hall December 1st 2019 Photo Simon Franklin

It was a cold night standing at Moot Hall and, although nervous, I was confident the preparation had been done. At 12.05 am I started at a steady clip (with little ‘dobs’ tapping the tarmac) through Keswick accompanied by my Leg 1 pacer Rob Brown.  While running up the path leading to Skiddaw I barely noticed the gradient and  just knew it was going to be good day. Arriving to the summit of Skiddaw on a cold starry night without a breath of wind was amazing; the air was cold and dry, dropping to minus 7 Celsius,  which hit the back of my throat and caused a small tightening of the chest. The back side of Skiddaw was a good test for the new shoes; the grip on the frozen turf and frozen bogs was ideal and a pleasant change from a few weeks ago when I had been wading knee deep in water. The haw frost covering the grass on the climb up Blencathra was dazzling and spectacular, sparkling in the light of the head torch. Rob and I gingerly negotiated the top of Halls fell ridge, which was covered in a dusting of frost, before the terrain becomes easier and we relaxed into the descent. Arriving into Threlkeld in 2 hours 40 mins, I was already 17 mins up on record pace which was far better than expected. 

Keen to press on I picked up my Leg 2 pacer Charlie Spronson (Head Guide, Mountain Run) and pushed the effort up Cough Head. Using poles to good effect, I power hiked up the hills and smoothly ran down the descents, making good progress all the way to Helvellyn. During this leg I paid attention to when I was eating and drinking, keeping my body stoked with fuel for the big climbs. The result of this focus was I could stride up Fairfield and Seat Sandal with purpose and enthusiasm. My speed over the leg had left my support scrambling to be in position in time but it was good to see them there ready and waiting. Adam Lloyd captured the moment Charlie and I descended into Dunmail Raise with thousands of stars and a space station.

 

Photo Adam Lloyd – Dunmail Raise

 

After the fast start I knew Leg 3 to Wasdale via the Langdales, Bowfell and Scafell Pike would be the decisive leg. I picked up my pacers Jim Scott and Rob Brown (back for a second leg). The first part over the early lower fells was still in the dark and I suffered early morning tiredness with self doubt creeping in on the way to Calf Crag; this soon passed with the first glimmers of light which appeared when approaching Harrison Stickle. The early morning dawn with views over Windermere lifted my spirits and the energy flowed back into my muscles,. The new energy drove me up the climbs to Rosset Pike and Bowfell, and the sunrise heralded a blue sky day with the central fells covered in frost. However the energy which was abundant at Bowfell suddenly drained on Great End, with the jelly legged feeling of a sugar low ‘bonk’ hit hard; I reacted quickly with gels and pizza. The boulders of Ill Crag and Broad Crag were difficult with legs that did not want to coordinate but the legs recovered by the climb to Scafell Pike, the journey was clearly going far better than expected. I descended into Wasdale in 10 hours 10 mins, in good spirits and flying. I had a new goal in my mind, not to limit myself and resolved to aim higher. 

 

Photo Rob Brown – Heading towards Scafell Pike

With Roger Taylor taking over pacing on Leg 4 duties the fearsome steep slopes of Yewbarrow awaited. The sun beamed down on the south facing slope and I was dripping with sweat as we did what felt like a crawl to the summit. To my surprise the pace was still good and, with Roger keeping my sprits high while I worked the climbs, the tops started to come and go. On the descent off Pillar the sight of Scoffer, my Borrowdale team mate, was enough to give me another boost. The intensity started to pick up and climbing Great Gable I knew it was going to be a very special day.

 

 

Photo Roger Taylor – Sunshine on Leg 4

 

I swept into Honister with my wife Alison and my mum waiting with proud smiles and cheering. I was soon on my way on Leg 5 with the last long climb of Dale Head. With pacers Matt , Adam  and Ian taking over support roles and the dream of a sub 16 becoming a possibility, the climb was one of the most enjoyable of the day. I took a moment standing on Robinson with the sun setting, taking in the mighty views to reflect on the accomplishment I had just achieved. Nothing was in my way I accelerated towards Keswick, picking up Harry Ewebank and Rob Brown for the last part of the journey along the road. 

 

Photo Ian Handscomb – Top of Robinson

It’s amazing what you can find in my legs when a dream is about to be realised. I sprinted up Keswick High Street and bounded up the steps of the Moot Hall. The new Winter Bob Graham Round record was now 15 hours 47 mins, putting me 9th fastest on the clubs all time list. 

 

 My key kit for the round: 

VJ Integrator 18 orienteering shoes, providing comfort and fantastic grip across ice and frozen turf. 

 Petzl Nao head torch, with its powerful reactive lighting, It did a good job lighting my path and last ing the night.

Two thermals and a mid layer covered by a Raidlight MP+ Extreme Waterproof Jacket and two pairs of tights.

Under my waterproof was a super light Raidlight 3L Revolutiv vest. I could then carry and sip water or cola on the move and under the waterproof to stop it freezing overnight. 

Around my waist was a trail belt to stuff a couple of Mountain Fuel jellies and store my Leki poles when not required. 

Injinji toe socks 

TDS – A Tour of Savoy.

The wild alternative to the Ultra Trail Mont Blanc (UTMB) starting in Courmayeur, Italy heading towards Bourg St Maurice, Cormet de Roseland, Contamines-Montjoie, Les Houches and finishing in Chamonix. 

122km ~7000m +/- Wednesday 29th August 2018

Just before 01:00 on Thursday morning I shuffle into the quiet streets of Chamonix with just a few late night revellers, Robbie Britton and  Sam Hill (my support crew) to witness my arrival at the finish line. I ‘m neither elated nor disappointed but have an inner glow which beams across my face. With two years of disappointment and failure (CCC 2016 and UTMB 2017), it means a lot to collect the prized finishers gilet which will represent all the memories of an unforgettable arduous adventure. 

What is it about the UTMB festival that captures my imagination and brings me back year after year? 

• The European hype and razzmatazz which builds you up for the journey to be taken. Music, announcers, cheering residents, cameras, helicopters and passionate spectators. 
• The huge amounts of time you spend in isolation in the alpine wilderness with majestic views of mountain peaks, diminishing glaciers, walls of rock, lush green valleys and miles of trails. 
• The level of competition across the events with top class athletes from across the globe all with lofty ambitions of what success looks like. 
• Challenges in the form of many obstacles to overcome, plenty of time for highs and lows.

Ambition and competitiveness combined with the altitude, unpredictable weather, terrain, ascent, descent and duration make the chance of failure high; if you make the finish line you know you have had an adventure which will make you smile. 

Start – Photo: Pascal Tournaire

My race plan is a play on Damian Hall’s ambition to be the ‘Fastest Tortoise’; apparently smiling will help you to overcome challenges (I’m very good at this). The plan is  split into three parts and reflect my reputation of going off too fast at the start.

1. Happy Tortoise 
2. Happy Tortoise
3. Grimace Tortoise 

The evening before the race a notification was received; “TDS tough weather. Decision: Start 08 00 normal route except Passeur de Pralognan”. The positives were I get a lie in and may avoid getting struck by lightening. However on the negative, based on a 16 hours schedule, Chamonix will be quiet for the finish (unless I win) and I miss the only part I have recced; on balance, the positives do outweigh the negatives.

After breakfast I’m off to Courmayeur on the 06:00 bus for the start; trying to remember to be a happy tortoise. I love the anticipation of the fight ahead and, however calm I try to remain, the organisers do their best to build my adrenaline before the gun goes, and how am I suppose to remain a tortoise? Finally the music starts and then 5,4,3,2,1 Allez. 

I try to use my HR monitor to gauge my pace on the first climb and I think I’m doing a good job and the plan is working. As I look up the views of Mont Blanc hit me and I even took a photo (I never take photos while racing); I feel the plan is working. Somewhere on the way to Mont Farve I switch from happy tortoise to a happy hare and this continues to Lac Combal and over Col Chavannes. I then hit a long runnable track, and find myself pushing too hard but the heart is telling me to run fast. I start the climb to Col Petit St Bernard and begin to feel the pace, the happy tortoise is now grimacing early into the race. I know this is not good and I need to slow down so my focus moves to trying to eat more and regulate my pace so hopefully I will come good again. At the top I get a huge lift from enthusiastic cheering from Clare Archbold and family, then one minute later I catch my toe and I fall down on my front like a ton of bricks, this certainly silences the cheering crowd. I get up and going again as, luckily, the bloody knee is only superficial but my running gait has tightened.

 

On the descent down to Bourg St. Maurice I’m surprised to see Tom Owens having a tough day (Tom rallied and survived a hard day to finish). I run in to aid  station felling like the plan is blown but I have Chamonix in my sights. It is awesome to see my support crew as they give me the morale boost I need. I focus on getting savoury food in at the aid station, together with changing bottles and picking up more more food for the trail. Something a little different, which I find works well ,is taking a bottle of Mountain Fuel Chocolate Recovery with me for the next section; thanks to Rupert for this tip. I leave the comfort of the aid station to start the crawl up the alternative route towards the Comet de Roseland via Les Chapieux. This is the dullest part of the course with too much road, especially in such nice weather, but I force myself to run and keep my head up. 

Leaving Comet de Roseland still smiling- Photo: Andy Jackson

Although my race plan is now focused on finishing rather than racing, I’m still pushing myself, eating well and trying to be efficient through aid stations. The section between Comet de Roseland and Contamines-Montjoie proves to be my favourite part of the race. It is rougher and wilder, with amazing views and a stunning gorge; I also have a fleeting chat with Rory Bosio as she powers past. It starts to hail and thunder, and a lightening storm started as I pass over exposed ground before Col Joly, reminding me of why the route changed with safety in mind. I keep moving, glad of the decision made by the organisers. Descending down to Notre Dame des Gorges my quads are starting to go and light is fading fast through the trees with darkness closing in (my good torch waiting for me at the next aid station). 

I’m so happy to see Brian Melia cheering me on in Contamines followed by an upbeat Sam in the aid station. I’m clearly suffering but focus on the goal to get to Chamonix. My Altra Superior had done a fine job to this point with with no foot issues but it is time for them to go to shoe heaven with the course having taken its toll. Leaving Contamines I’m cheered on by an old work colleague Bruno, which is a nice surprise.

The last climb is steady to Chalet Truc, I’m starting to go backwards rather than holding firm and can see a bright star in the sky; except it is not a star but the checkpoint at Col Tricot! My lungs are feeling the effects of the altitude and legs powerless, but I just keep plugging away. Eventually after zig zag after zig zag the light gets brighter until I arrive at the checkpoint  From the look of the checkpoint station I must not be looking very fresh! I enjoyed using my new Raidlight poles on the climbs but know my quads are going as I started using them on the descents. The descent is rough, tough and slippery, and normally I love this type of downhill, but not tonight as every time I try to push on I soon slip back into a shuffle.

Reaching Le Houches is a relief with some flatter terrain. Although I know the run to Chamonix would drag, the ever positive Dan Lawson tries to give me a target of catching the runner ahead but I know he is going better than me. I do set myself a new goal of sub 17 hours to keep me pushing all the way to Chamonix. I cross under the finish line in 16 hours 55 mins and 31st place. 

Although I had dreamed of a sub 16 hour finish and a top 20 place more importantly I had reached the finish and given it my best on the day. The smile has grown as I reflect on the race but the ambition is burning bigger than ever and there is no doubt I will be back next year.

Thank you to my support crew, Mountain Fuel for easy to consume jellies and the recovery drink, Raidlight for the most comfortable clothing, packs and poles, and Northern Runner for the Altra shoes.

www.kimcollison.co.uk

 

 

9 things I learnt from Zegama 2018

1. The race starts with a sprint around the streets of Zegama, for 500m before hitting the climb where before you know it you are easily above threshold heart rate and still only just in the top 100.

The day before Zegama starts

2. The Basque region of Spain is surprisingly green. The thunderstorms on the days preceding the race meant there was lots of glorious mud. Luckily I loved the mud and thrived in it. This was mainly due to my confidence in my descending skill and my new favourite fell running shoes the VJSports Irocs2; the grip in the mud and on the rocks of Zegama was brilliant. But Don’t get me wrong there was so much mud at times any amount of grip would not been enough. Then it comes down to good route choice; choosing when to go with the flow and when to put the brakes on.

3. The crowds of Zegama make the race. Tunnels of support at various locations on the course who are cheering, encouraging, shouting your name and pushing you to go faster than you really should. Until you are in the tunnel of people at Sancti Spiritu you can’t appreciate how loud and passionate the support is (actually even better than the videos portray). I could not help but smile and go harder; I felt like a champion. My ears will forever ring from the sounds of Zegama.

4. The Aizkorri (1528m) ridge line is a technical limestone ridge where you need to be very cautious; especially with wobbly legs from all the hard climbing. If you do get a chance to look up, briefly to avoid a trip, the views are pretty good. 

5. There is also a lovely meadow section which must be a welcome break for some from all the technical terrain, although I enjoyed the technical parts.

6. I’m glad I saved something for the last long descent and able to run hard, picking off several places on my way to the finish. This even included a sprint finish on the road, overtaking a place!

7. The level of competition is insane and you want to do well at Zegama you need to train for Zegma. This is the mountain marathon race to do.

8. There are something like 11 aid stations in 42 km with 2700m of climbing, so a great opportunity to run light. I only carried a small flask of Raw Energy Mountain Fuel  in my Raidlight bumbag and gels stuffed into my various pockets of my Raidlight vest and shorts.

Pre race kit

9. Lastly I was racing hard, smiling from ear to ear with my heart pounding in my chest and, although it feels strange, extremely happy with 4h40m and 53rd place.

Results – https://drive.google.com/file/d/1y1HVLVLBEPKmK86CRISUgkpCrnOVc8As/view?usp=sharing

https://www.strava.com/activities/1600323822/embed/b0050b9812bc3095fac28a3a27b56836ea93ffc5

A big thank you to the Sky Running  team for making this dream possible.

http://www.kimcollison.co.uk

 

Bringing back the smile – My psychological strategies used to finish the Madeira Island Ultra Trail 2018

Reaching the summit of Aeerio 1800m and nearly twelve hours into MIUT

Saturday 28th April 2018 at 16.57 my smile was back on my face as I ran down the finish chute of the Madeira Island Ultra Trail (MIUT) a 115km 7200m race which was part of the Ultra Trail World Tour (UTWT). 

Sometimes the journey to the finish line is relatively plain sailing, everything works out to plan and you hit your best possible goal. However this is often not the case and you have to ride the low points to reach the destination. I often find when I have had to show resilience, determination and strength of character  to just reach the finish line, I still get a big smile on my face. Reaching the finish of the MIUT was the second of these and represented progress from a tough 2017 and trying to find positives from my DNF which should of been a DNS at the Ultra Trail Mont Blanc (UTMB) in August 2017, due to an ongoing injury.

Over the course of a few months I had rehabilitated enough to complete a winter Bob Graham in deep snow. I knew the change (including strength and conditioning sessions) in my training plan was working and I started planning my goal races for 2018.  MIUT looked right up my street with big mountains, technical trails and a new destination. With a race selected I set my training plan to try to peak my form perfectly and dream big, aiming for a top 10 finish. The reality was my fitness was not the same as in 2015 and the goal was overambitious. However it is these ambitious goals which drive me to push out of my comfort zone on a daily basis and make the little steps needed to reach a bigger goal given enough time. 

A key part of ultra running is the ability to manage the stress deliberately sought; in order to feel you have overcome a challenge and get the reward of a finish line feeling. I might complete all my my training sessions accurately leading up to an event, which I find gives me the confidence to perform to the best of my ability, is only part of the preparation as another key component to running ultras is developing psychological strategies to cope with adversity. 

Flexibility and ability to change are characteristics which have helped humans thrive, with this awareness you can develop a solution focused approach to problems. Three weeks before MIUT I was at the end of a good block of training and I was putting in my last long run before starting to taper. An hour into the run, running along a narrow path, my left foot slid off the path and I landed hard on my right quad. I lay there breathing deeply, accessing the damage, slowly I stand back to my feet with an extremely sore quad and managed to carry on my run. I thought I had been lucky but over the next couple of days I develop a sore left calf. The pain in the calf was getting worse, I could not bury my head in the sand and hope the problem would disappear.  The first part of finding a solution is often working out what is the problem, after consulting the Physio, the problem was a slight calf tear. Sometimes I feel the emotion building up when I receive bad news or I’m put under unexpected stress. A simple first step to calm the nerves is to take a big deep breath, maybe two or three. I could now start to think logically about what  I could do with the resources and time available before the race and make a new plan. In this case it was more rest, easier sessions, self massage and no running for six days before the race.  

With the less than perfect taper, at least I thought I would arrive fresh for the start line by flying out Monday afternoon, four days prior, to relax on Madeira with a nice pre race holiday. “Sorry the wind is too strong to land we have been diverted to Porto” followed a few hours later with “your flight is cancelled and we will be flying back to Manchester”. Eleven hours later the plane landed in Manchester. Stress and fatigue was written all over my face.

A way to control stress can be through a technique of anchoring a physical action like crossed fingers to trigger an experience from your past which is connected to a desired mood state. In moments of stress I sometimes use this technique to help change my mood to a calm state where hopefully I can make a rational plan. I often connect back to a time when I was lying in a hammock on a sandy beach and scuba diving in coral seas.

By the time I worked out I needed to rebook my own flights, the best option was a flight to Madeira via Lisbon and a sleepless night at Porto airport. On arrival I drove straight up to the summit of Aeerio, 1800m, where there is a spectacular viewpoint and the daunting task of reality struck. I was nervous about the calf and would it hold up to the rigours of over 7000m of  descending; time had run out and it would either be okay or not. Rather than worry about the uncontrollable factors and let stress build up, I tried to focus on the controllable factors in the time available. The first priority was sleep followed by relaxation, imagining the route, and preparation of food and drop bags.

The Start of MIUT 2018 in Port Moniz, Madeira

Standing on the start line in Porto Moniz I realised my attitude to win was back, I was on the front row and not playing to lose. The competitive drive which wants me to do the best I could had kicked in. I knew in reality, I was far from going to be able to win the race but the important thing was my mindset was there to perform and achieve my goals. I think this is a key strategy whether your goal is to win a World Championship or to finish your first ultra. I find with the added motivation, I overcome more obstacles in the way to reach the goal. 

The hype surrounding European races builds and the race finally starts, I am off racing to win and in the top ten. I was soon over the first hill and started climbing the second hill when it dawned on me that I had let my competitive drive outweigh my current fitness. Rather than pack in the towel and sulk I referred back to my revised goals of finish and enjoy the journey. I parked the problem, to reflect on later and focused on the future. I eased off the gas to a sustainable pace, kept eating or drinking every 20 mins and forced a smile every time some one else came past. Eventually after 4 hours I noticed I was no longer forcing the smile and I was really enjoying the moment; I had passed through this low point. The trail was interesting, views fantastic, weather rather Cumbrian and I was starting to overtake competitors. The key strategy here was to focus on myself and what I could control; eating and smiling.  

Working hard out of Curral Das Freiras 60km into MIUT.

There sometimes comes a point where your body just starts to shut down and the legs stiffen; no matter how hard you try to shift your mental state somewhere else the body soon shifts you back to thinking about the pain. I often think why am I doing this silly sport? In Madeira I hit this point with about 25 km to go. My legs were sore and head mentallyweary, everything was screaming at me to throw in the towel. It is at times like this when I use a couple of techniques, the first is I imagine the finish line banner and how it will feel to make it. The second is self talk, including the classic “shut up legs” or just shouting encouragement at yourself. This could also be the time for distraction through music or conversation.

The finish line arrived and I was relived with a big rewarding smile on my face. I had succeed in my goals of finishing, enjoying the journey and the top 10 ambition is rekindled for next time. 

 

Joy and relief on reaching the finish of the Madeira Island Ultra 2018

‘Kim Collison is a British International Ultra Runner and UK Athletics Level 2 Coach. If you wish Kim to help you run faster or further then contact him through his website …..’

www.kimcollison.co.uk