MudCrew Black R.A.T

Despite having once run 38 miles in one day (Saltmarsh 75), I've never really considered myself an ultra runner. I didn't start day 2 of Saltmarsh so didn't complete the race and didn't receive a medal, therefore I don't feel like this really counts on my running CV. I was also hideously under trained, injured and struggled from 13 miles onwards, I was naive to think I could run 75 miles, let alone just about drag myself around 38.

Wanting redemption, I decided last year I wanted another crack at running an ultra marathon but to do it properly, e.g. actually train and try and enjoy the process. I have long had a love affair with the coast and in particular Cornwall. We visit at least once a year and will often scan for events which are on in the area. This led me to become aware of MudCrew who organise the brutal Arc of Attrition. Having some sense I knew that a 100 mile coastal ultra in winter probably wasn't the place to make my ultra debut! However, I spotted the Roseland August Trail (RAT) series of runs. With distances ranging from 11 to 64 miles it seemed a good place to start. I suggested to Paul that I would like to sign up for it and would he also be interested in running, he assumed I meant I'd like to run the 11 or 20 mile distance. He was a little shocked when I said I'd already signed us both up to the 32 mile (the black RAT) distance! 

Whilst I signed up for the race on a bit of a whim (I panicked when I saw that the race was filling up), I had at least allowed myself a decent run up to actually plan and do some training. Well aware that I still carry the same injuries as I did 3 years ago when I last tried to crack the ultra distance, managing my training load was going to be vital if I was going to succeed. I browsed the web for training plans but most seemed to require 5-6 runs per week which seemed excessive on top of other cross training I do. Paul who now has several years experience running ultra's (ranging from 30-145 miles) and has been the recipient of coaching himself had a pretty decent idea of what training I'd need to do (as well as my fragility) so put together an alternative training plan purposely designed to avoid overloading.  

My training started in May, shortly after the Hapalua half marathon which provided me with a decent base of running fitness to start off from. I was well aware that it wasn't just distance that would challenge me, with over 2000m of elevation along some unforgiving coastal terrain, I was going to have to factor in some hill training into my plan. This was going to be a challenge since I live in a pretty flat part of Essex, popular local spots for hill training include a bypass bridge and a man made 14m hill in the local country park! Fortunately my summer plans included a few opportunities for hill conditioning with running 30k at Box Hill as part of the Salomon Trail Running Festival and walking trips to Snowdon and tapering in Chamonix the week before the race.

Training went pretty well, I only missed a couple of sessions and most importantly I didn't suffer any new injuries or worsening of existing ones. I still couldn't help but doubt whether I'd done enough to get around, the longer runs towards the end of my plan took some effort and made me wonder how on earth I'd crank out double the distance on race day, however 'coach' Paul assured me that I would be fine. With it being an unusually warm summer I was just about acclimatised to running in the heat, however I wasn't sure about running an ultra in the heat! Fortunately the week before the race the weather took a bit of a turn and finally rain was falling from the sky and the temperatures eased off. This was a relief although it led to new doubts, I had bought the On Cloudventure trail shoes specifically for the race (they provided enough comfort/cushioning to not cause my plantar fasciitis to flare up) and had done most of my training in them but in dry, dusty conditions. I'm not sure that they had been in the wet once so had no idea whether they'd stick on a muddy, rocky coastal path! I reminded myself that On originate from Switzerland where they have mountains so they will of course be fine!

Friday morning we made the 300 mile journey south west to Porthpean. It was a pretty long journey made worse by sat nav deciding we'd take A roads from the M4 onwards (there was an incident/delays on the M5). Much to my relief we were at the campsite ready for opening and were able to pitch the tent in the daylight and before any sign of the forecasted rain. The campsite was right on the coast at the Porthpean outdoor centre overlooking the sea. We'd not bothered packing anything to cook and were relying solely on the campsite food vendors. Much to my delight there was a good selection from stalls offering burgers, Thai, pizza and coffees - each vendor provided a vegetarian and vegan option (big thumbs up for the use of biodegradable packaging and cutlery) - kudos to MudCrew who know their clientele! I didn't take long to decide that pizza would be the pre-race food of choice - pizza is my favourite! In addition to the food stalls, the race village also offered a stall selling race kit, physio services, MudCrew merchandise, bar and shower/toilet facilities. It was compact set up but in a way perfect as it meant nothing was too far from the tent - something that would be very important come Saturday night!

Campsite overlooking the sea

We registered early, collected our race packs and purchased a reusable plastic MudCrew RAT pint glass. Not only did we get to take a memento of the event home with us, we could also feel smug about all the single use plastic cups we'd be saving whilst having a few celebratory ciders Saturday night. My next focus was to get my kit laid out and bag packed for the morning as it would be an early start. I secured Maurice the Mammut to my race vest. He was my lucky trail charm I had picked up in Chamonix, hoping some of the alpine spirit would rub off and power me up the coastal hills. With food, registration and kit checks taken care of, I caught up with Paul Coker (Move Cornwall Physiotherapy) who was providing free taping and injury advice to runners. Paul had taught me on the RockTape FMT 2 course the previous year. With a queue of runners forming Paul asked if I would like to jump in and assist with some taping. Most of the runners I taped were setting off on the Plague that evening, I was glad for the distraction as it diverted my mind from fretting about what I was doing myself the following day!

Helping out Move Cornwall Physiotherapy (photo credit: Paul Coker)

I turned in around 10 pm optimistically thinking I'd get some sleep, I couldn't have been more wrong! As total noobs to this race we'd positioned our tent near the start/finish line and the toilet/shower blocks, seemed like a sound strategic decision at the time. With the Plague (64 mile) runners setting off at midnight there was a constant buzz of activity within earshot. I should have dug out the ear plugs but didn't want to leave the warmth of my sleeping bag. I was just about drifting off when I heard the beating of drums and the call of "bring out your dead!", the Plague runners were getting ready for the off. It was quite rousing and made me almost wish that I was also running the Plague! I then lay pretty much awake until 5 am when we got up.

The three muskateers 

Almost on cue it started to spit with rain as we were eating our porridge, great it looked like it was going to be a wet race, thank goodness we had half decent waterproof jackets! We headed over to the race briefing at 6:40 am, at this point sh*t really was starting to get real! Much to my relief there wasn't much navigation, just the simple enough instructions of keeping the sea on your right. Even in my sleep deprived state I could manage that. We were loaded onto coaches to make the hour long journey to the start at St Anthony's Head. Random fact: St Anthony's Head lighthouse was used as a location for filming the children's TV series Fraggle Rock! Throughout the journey I tried to doze off and distract myself from how far it was we were travelling and trying to imagine myself running it.

Last picture together before setting off

Once at the start there wasn't too much hanging around fortunately, after queuing for the porta-loo's we had a chance for a few photographs and then we were off! I knew I wouldn't see Paul again now until the finish, this was something we'd already agreed on. I was running with a friend, Mark (aka Sparkles). We set off together with the view to running our own race when we found our natural rhythms. I made the decision very early on that I was not going to run the hills and conserve my energy, running only on the flat and downhill, it was after all going to be a long day and I wanted to leave something in the tank for later on in the race. The jacket and warm top I put on earlier needed to come off within the first few miles, I was soon starting to feel like I was trapped in a greenhouse. It was 4 miles to the first check point at Porthscatho over some very runable ground. Feeling good we grabbed a flat coke and refilled our water bottles, the next CP was not for another 12 miles.

Mizzly but beautiful SW coast path

Early steps (photo credit: Sparkles)

During the next 12 miles there was a noticeable change in mood. The terrain began to get more challenging and the elevation started to really bite. Then Mark asked me to not let him DNF at the next check point. I initially thought he was joking but having only just reached 10 miles I think the realisation of the task in hand had sunk in. I realised that we'd not eaten and had been going for almost 2 hours, I enforced a walk break to take on some food in the hope it would raise both blood sugar and our spirits. It's not really one of those races you can compare to anything else you've done, however by the time we'd reached half marathon distance we'd being going for 3:21 - the only goal I had was to get the race done but I knew it was going to be a long day on the trail, nutrition and hydration were going to be crucial to our success.

The rocks which look like a rat

After almost gate crashing a wedding marque (I thought it was a fancy check point) we made it to Carhays. More flat coke and an opportunity to graze on some check point food. Whilst refuelling I had a little stretch out, my knee was starting to feel cranky, the downhills were beginning to hurt and I recognised the onset of IT band syndrome. I should have got it taped by the onsite therapist but heard the CP would be closing in 35 minutes and panicked. To me this sounded a lot like we were chasing cut off times so decided we should hang around no longer and make a move. I asked for directions out of the checkpoint and was pointed to a gate in the corner of the field. There was a massive puddle filling the area around the gate. The sensible thing would have been to either climb over the gate or walk a few extra yards to the gate we'd entered the field from, instead not wanting to walk out in the opposite direction only to come back on myself I thought I would stand in the puddle to see how deep it was. BIG mistake, my feet whilst already damp were now fully submerged in water, my shoe was heavy and squelching, blisters now seemed inevitable!

Locals

We'd officially covered half of the distance in 4:14! Once you have reached the halfway point in any run I feel a lot more positive, you can start counting down the miles and it truly felt like we were on the home stretch. Over the next 5 miles my knee moaned on every downhill whilst Mark started to struggle going uphill due to cramping. We'd hit a patch of the course with a decent chunk of ascent. We had quite a few stops to try and get the cramps under control, breaking out some salt and vinegar Hula Hoops which were a treat for the taste buds after eating mostly sweet foods. Whilst walking we overheard another runner say that the next CP at Gorran Haven closes at 1:45 pm, I checked my watch and the time read 2:09 pm! Cue panic and confusion, surely the CP wouldn't close until the tail runner had been through and I don't recall being passed by the tail!!! Luckily Mark had printed some handy laminated reference cards with the CP times and we could relax as it closed at 3:45 pm! 

Looking back at where we ran from

Just before Gorran Haven I decided it was time for Mark and I to part company, I was slowing him on the downhills with my knee and he was struggling on the uphill. I needed to get moving as I could feel various parts of my body beginning to seize. At the CP I headed straight to the physio, I needed to get some tape on my knee. After some poking and questioning the physio disagreed with my diagnosis of IT band syndrome and seemed intent that I had damaged my meniscus. Despite my reassurances he reluctantly taped my knee to provide me with a 'distraction'. Mark had come into the CP, we said goodbye and officially parted ways until the finish. Mark was in a much better place and whilst he was hurting (as were we all by this stage) he seemed confident which made me feel a lot happier to go off alone.

(photo credit: Sparkles)

Whilst grateful for the company of Sparkles in the initial stages, it was quite nice to be on my own. I was able to take some time to reflect on the race so far and knew that my only focus was getting myself to the finish line. This was until I entered a field of bulls all alone! A bull was stood close to the gate, I tentatively entered hoping that the bull would take little notice of me whilst thinking "friends not food", he looked up at me from what he was chewing and let out a disgruntled huff and carried on chewing. I took this as a sign that I was allowed to continue and made a swift passage across the field. Unfortunately, the tape which had been applied to my knee was already coming unstuck on the sides (possibly applied too tightly), my knee also seemed to be hurting more, not less. So much for the 'distraction' as I was now doubting my own injury knowledge and wondering if the physio's diagnosis was correct. I decided to remove the tape as it seemed to be not helping at all. In fairness I should have probably asked to apply the tape myself!

Approaching the fishing village of Mevagissey were a series of confusing switch backs which led to a long set of stairs. Luckily there was a handrail which enabled me to hold my body weight and skip down several steps at a time lessening the strain on my knee. Most people seemed aware that there was an event taking place and gave words of encouragement as you passed, this was such a lift at this stage in the race. Once down by the harbour it was very crowded and people seemed far less aware that there was a race taking place. I weaved through the crowds and narrowly avoided taking out children and dogs in my path, my ability to swerve at this stage was limited! Once the harbour had been negotiated I spotted a collection of hi-vis vests which indicted the route, these marshals were armed with some food so I grabbed a handful of cheesy Wotsits and salty popcorn (Wotsits tasted amazing, I may have to pack a bag for future races). Sticking to the plan I walked the hill, it then became unclear which way the path went to rejoin the coast path. Not wanting bonus miles I asked some passer-bys whether there had been runners on the path that they had come from which confirmed I was headed in the right direction.

Cornish 'flat'

I quite enjoyed the next section, I passed the time chatting to a couple of runners in the Plague. I was totally in awe of those donning the green vest, these guys had been out on the course for 15+ hours and were still willing to hold a conversation. One thing that was noticeable was the mutual respect between all runners regardless of whether you were running the 64/32/20/11 mile option. I reached Pentewan at 27 miles in, the final CP and was handed an ice lolly by a marshal. I had heard a lot about the final 5 miles of the course and heeded the advice I had been given. I was expecting a lot of hills/steps so headed to the physio couch. A very helpful massage therapist did her best to loosen of my ITB digging her elbow into my quads and hip. It certainly provided some immediate relief and made me feel a little better that my initial gut feeling had been right. Not wanting to hang around too long I got my bottles refilled and grabbed a handful of food. Walking out the CP it started to rain once more so I stopped again to pull on my waterproof for what felt like the 10th time that day!

Almost immediately after turning the corner from the main road we were climbing uphill again. This was to be the theme now until we reached the end. My watch battery warning flashed up indicating that my battery was down to 5% remaining. Despite having turned off all of the smart features on my watch, it as looking doubtful it'd last the duration. With every set of steps I thought they must have been the steps that everyone had spoken about, that was until the next set of steps seemed worse! My knee was really starting to protest especially as the steps became longer and higher, I was reduced to walking down sideways like a crab. The Plague runners I was with also felt my pain so were in no hurry to pass taking the pressure off me.

Steps!!! (photo credit: Sparkles)

Knowing I must be getting close to the finish, I started to look for landmarks or visible signs of the campsite. At one stage I was sure I could hear the music but the horizon gave nothing away. Those final 5 miles seemed to be taking an age. I had hoped to get in under 9 hours but this was slipping away (not that time mattered as I had just wanted to simply finish however I'd got competitive with myself). Finally we reached the point that we turned off the coast path. Some lovely marshals greeted us at the end of the path, dressed brightly in fancy dress (this was a bit of a blur they may have been fairies but equally could have been mermaids!) and offered me a 'cocktail', I have no idea what it was but it was sweet and refreshing. Knowing I was heading away from the sea I knew the end must be close now! This gave me hope (as did my desire to reach the finish before my watch battery died), the final uphill push I powered up actually jogging for a change. A marshal did ask me if I was OK, I must have looked like some crazed lady by this point! A strong finish is often something I am often quite good at and having been out for over 9 hours was not going to stop me.

Finally I recognised I was in the grounds of the campsite as cheers erupted from the crowds as did the sound of cowbells ringing! I was elated, I had made it, time to empty the tank and give it my all as I triumphantly powered through to the finish line crossing in a time of 9:17 hours. I did not spot Paul (turns out he missed my finish as he'd popped into the tent). I received my medal, at which point Paul had found me and gave me a hug and a kiss. I looked down at my watch which was surprisingly still alive as it read 49.8 km, what?! I am not going to end my first ultra on 49.8 km!!! I handed Paul my medal and continued running, past the water station and the bar until I reached 50 km.

The look of triumph and relief

I had honestly expected to be an emotional wreck at the finish, in fact I was quite the opposite! I was not expecting to be as coherent, let a lone capable! Paul kindly offered to get me a celebratory cider, however, with my sensible head on I insisted on first showering and getting some warm, dry clothes on before beginning the celebrations. Around an hour later Mark crossed the line and the celebrations could truly begin.

Proud owner of a Black RAT finisher medal

Still raining outside, we headed to the bar which was fortunately undercover. I think it's the only time I've gone to a bar for celebratory drinks wearing joggers and flip flops, however anything goes after an ultra! I indulged in a couple of pints of my favourite cider, Cornish Rattler which tasted particularly awesome. The post race refuel took the form of a bean and lentil chilli heaped over some tortilla chips. With the party mood in full swing I just about managed to dance from my chair, I certainly wasn't going to be cutting any shapes since I was moving like an extra from the Walking Dead (stupid knee). Not long after 10 pm I decided to call it a night and turn in for some much needed sleep leaving the party to continue until the small hours of the morning (Sparkles can vouch for this). Turns out the floor is surprisingly comfortable after an ultra marathon, I managed to sleep until the tent started leaking water early morning!

My favourite cider couldn't have tasted sweeter!

Conclusion:

What a race! In hindsight I could have chosen something a little less challenging for my first ultra. The RAT had over 2000m elevation, this was like climbing Snowdon (from sea level) twice! Considering the elevation worried me more than the distance, I am rather proud of what I achieved. I was also concerned that this experience could potentially tarnish the way I look at Cornwall, however although tough I literally loved every second of it! I've run parts of the SW coast path so possibly had a good idea of what to expect as well as a strong feeling of connection with Cornwall. I thoroughly enjoyed the experience and I can say that MudCrew put on an awesome event, I will be back in 2019 without hesitation!

After the event, I physically felt like I was back to normal after a couple of days, not something I was expecting. I have hurt more after some half marathons. I suppose although I ran further, the effort was probably not as intense as running shorter distances. I am really impressed with the resilience of my body, I had long resided myself to the fact I'd probably only ever be a half marathoner as things tended to go wrong for me any time I ran over that distance. It just goes to show that with consistent, sensible training (thanks Paul), anything can be achieved. I intend now to take a bit of rest to let the body and niggles recover but I am already planning to run another ultra soon!

Experiences of crewing for an ultra-marathon runner

I have wanted to write this blog post for some while, partly as a reminder to myself but also for those who may find themselves being asked to crew for an ultra-runner for the first time. I am by no means experienced but wanted to share what I have learnt in the handful of races I have crewed. I have only crewed for my Husband Paul so some of my experiences may be rather specific to his quirks and diva-ish outbursts! My experiences have been drawn from a races over the past 2-3 years over distances ranging between 30 miles to 145 miles, sometimes on my own and with the support of friends and family over the longer distances.

GOLDEN RULE #1 - look after yourself first! I learnt this lesson pretty early on in my crewing experience. You may feel like you are cheating on your runner, however you are no use to them if you are hungry, thirsty, tired and in need of the toilet! Find the time to take care of yourself and you'll be at your best to focus on the needs of your runner. Bear in mind, the longer race distances may mean that you're out crewing for over 24 hours, consider whether you need someone to help support you as it can be a long, exhausting and lonely experience otherwise.

Kit organisation - The first time Paul ran Grand Union Canal Race (GUCR) we wanted to be prepared, 145 miles is a long way and anything can happen over that distance. So we packed up everything including the kitchen sink and filled the boot and the rear seats of our family sized hatch. We had boxes for food, separate bags for clothing, shoes, medical supplies, camping gear (stove, kettles, pans, chairs etc), there was a lot of stuff! Sure we were prepared for all eventualities but the reality was, most check points were on the canal and parking was often a short walk away so we were unable to crew from the boot of the car. We ended up lugging boxes and bags down to the check point which became hard work (especially at night when visibility was limited) and we often overwhelmed our tired runner with too much choice. We ended up taking a lot of stuff home that we didn't use!

As it would happen, Ultimate Direction released a new Crew Bag about a month before Paul's 2nd GUCR. It's a little pricey however if you shop around you can find it a little cheaper. Having tested out the Crew Bag I can say that Ultimate Direction got it spot on! We packed the bag with a complete change of running kit and trainers, first aid kit, head torch, battery pack and chargers, a variety of food and drink and some water bottles, cups and cutlery. Each time something was used from the bag it was replaced so it was stocked and ready to go at the next check point. The other awesome thing about the bag is whilst it's like a holdall, it can be worn as a rucksack leaving your hands free for carrying anything additional such as chairs.

Thumbs up for the Ultimate Direction Crew Bag

I'm not suggesting you need this bag but you will want to give consideration as to how you will get what your runner needs from the car to the check point with as little effort as possible. It will otherwise get tiring and tedious very quickly. Before Paul leaves a checkpoint, I will tell him how far it is to the next checkpoint and ask him if there is anything in particular he wants. This means we can get organised ahead of his arrival and can minimise the time he spends at the checkpoint. 

Nutrition - An experienced runner will know how much they need to eat and how often. On average you're looking at roughly 300 kcal per hour of running, it's important calories are consumed from early on in the race. As crew, it is your responsibility to keep tabs on just what your runner is eating and whether it is adequate. It's inevitable at some point in a long race I will have to force Paul to eat something even though he isn't hungry or doesn't feel much like it. Essentially ultra-running is a food eating contest! In the crew bag I try and keep a varied selection of food (of which is a personal choice), powders (energy, electrolyte and protein) and snacks both savoury and sweet. At night and the early hours of the morning, hot food can work wonders and really lift the spirits of your runner, I always bring a camping stove for heating up food or making hot drinks. I will also pick up surprises on route which Paul is not expecting like a egg and cheese breakfast muffin to give him a boost. Sometimes these are appreciated, other times you'd think I was trying to poison him!

Eat! Force feeding at check points

One handy tip is to carry a pack of peppermints, they can be really good for settling dodgy tummy's or for when your runner cannot stomach food. I have also heard ginger beer works well. You may also wish to carry some extra provisions in case you meet other runners in need, especially those who are unsupported during races.

Crew kit - There are a few items I have found to be really useful additions to the crew kit which have made life a lot easier when out on the road:

• Portable camping stool - lightweight and small, great for while you patiently wait.
• Thermoelectric cool box - ordinary cool boxes and ice packs don't last on multi-day events.
• Power bank - essential for keeping all the tech charged.
• Plenty of warm clothes - even in summer it's pretty cold in the middle of the night!
• Decent shoes - not all check points are easily accessible and may require some walking. 
• Gas stove - who doesn't love a hot cup of coffee/tea?
• Head torch/lamp - makes seeing what you're doing in the dark much easier!
• Baby wipes - great for cleaning up your runner (and you) as well as mess and spills.
• Thermos flask - boil water when you have the time and store it for later.

Car park kitchen

General admin - Sounds obvious but be organised and don't just try to turn up and wing it. Know what the plan is, where you have go and when you have to be there. Make sure your crew vehicle is prepared too, tyre pressures, fluids and fuel. The last thing you want to be doing is hunting for a petrol station whilst on empty when you should be on the way to meet your runner. One thing that is useful especially if you are crewing in shifts is an info sheet containing phone numbers (runner, other crew members, race HQ etc) and notes, also a list of check points with postcodes, include some additional columns to record the time the runner arrived at the checkpoint, when they left and estimated time to reach the next checkpoint. This really helps judge timings especially when tired and things become a blur! I have been known in the night to drive in a circle only to arrive back at an earlier check point as I had misread the list!

Aim to arrive at the next checkpoint as early as possible. Last year Paul's GUCR night crew followed sat nav to a checkpoint only to find that the road was closed. They could see where the pub car park they needed to get to but had to drive a further 15 minutes around diversions to get there which left them in a mad rush. Best to arrive early, get prepared and relax. It's also useful to keep a collection of loose change in the car, whether for parking or grabbing a coffee on the go! If crewing at night it's certainly an advantage to have two of you, that way one can sleep whilst the other keeps watch, it's also nice to have the company. 

Be prepared to adapt plans - Things will not always go to plan and you will sometimes have to think on the fly! Last year Paul developed a taste for tea whilst running, he wanted a cup of tea in one of his water bottles at most check points. His evening crew were in charge and had a slight mishap with the gas stove which put it out of order in the small hours of the morning. Paul was pretty upset about this! Luckily the guys came up with a plan, unable to replace a gas stove at 2am they found a McDonalds and ordered 7 cups of tea which they decanted into the thermos - Paul's race was saved! This year we missed him at the 2nd unofficial checkpoint, luckily he had been able to stock up at a previous official checkpoint and another runners crew had told us we'd missed him which saved us from hanging around needlessly. Things in a race can also change pretty quickly, weather, the mood of your runner etc. 

Managing temperature changes - It's a pretty good idea to pack kit/clothing for all eventualities regardless of what the forecast says. Temperature can change pretty rapidly especially as night falls.

Hot
In hot sunny weather your runner will be sweating a fair amount. Kit changes may be required to help with freshening up. It's also worth changing kit just before the sun goes down, sweaty kit and cooler conditions can lead to feeling a chill. A water spray bottle (the sort you get for household plants) is handy for cooling/refreshing your runner in hot weather conditions. Ice is also a good addition, whilst not probably practical to be carrying around ice cubes, I keep a few small instant ice packs in the kit bag. Electrolytes are also lost in sweat, during ultra-marathons your runner will be sweating for some time. I often monitor hydration (make sure liquid is being drunk) but also ask when the last time my runner had a pee. Electrolytes can be replaced by eating salty foods but I also look to electrolyte tablets and drinks which have electrolyte content. A lack of electrolytes (due to sweating) can lead to muscle cramps and stomach issues.

Cold
It's all about layers and lots of them! Hats and gloves should also be packed in the kit regardless of the time of year. At night, temperatures drop and your runner may be moving slower, a hat is especially useful in preventing heat loss from the head. Hot food and drink can also help your runner deal with the cold. If your runner is stopping at night (or in cold conditions) to take on some food, think about having some spare clothing they can wear to stay warm whilst they are not moving. A Dryrobe is brilliant for this and can also be used by the crew whilst waiting at checkpoints.

Dryrobes are an excellent addition to the kit bag 

Wet

Getting a soaking isn't ideal. It's a requirement for most ultra-marathons to carry a rain jacket as part of the minimum kit. If the conditions are wet make sure socks and trainers as well as other items of clothing are changed before blisters and chaffing occur as a result. You can get blister prevention powder to put in socks as well as handy sachets of anti-chaff wipes.

Tough love - Chances are you like your runner, perhaps even care about them, why else would you offer to give up your time and chase them around to pander to their every need? This is what makes this next point really difficult. I learnt this on day 2 of a 75 mile race. I met Paul at the final check point 8 miles from the finish. When he did eventually turn up he was broken and was having a real low. He'd just covered 13 miles of the most desolate coast path in England (fact). He'd not seen or spoken to anyone in over 2 hours and had run out of food and water and was feeling cooked by the sun. He vented, tried to lean against a wall and slipped and fell on his back side then sobbed a bit. Any caring wife would tell him it's OK, give him a hug and offer to go and get the car so the suffering would stop and go home. I was tempted to offer him this route out as naturally I was concerned for his well-being. Luckily his coach Lindley Chambers was also there. After a chat to Paul, it was clear that he was just suffering mentally and physically as you'd expect 68 miles in. We shoved a bit of food in his face to help with the low blood sugar and topped up his water, then pointed him in the direction of the finish and to quote the motivational words of Coach Chambers "suck it up buttercup" and off he went. It seemed a bit harsh at the time but it was completely necessary. There was nothing medically wrong with him, apart from blisters and aches and he wasn't injured, just fatigued as you'd expect (no one said it'd be easy and it wouldn't hurt). A day or so later I asked Paul if I offered him the option of quitting and jumping in the car would he have taken it, at the time he said he would have. Seems bonkers, with just 8 miles left to go could you imagine how regretful he would have been had he taken the easy option at the time. Sometimes, you have got to be tough even when you feel their suffering.

Our team mantra:
"Run when you can, walk if you have to, crawl if you must. Just never give up". Dean Karnazes

Your runner is likely to experience some highs and lows of emotions throughout the event, this is perfectly normal. Sometimes runners say things which they don't mean, especially when tired, hungry, hurting, physically and mentally drained! If your runner gets a bit snappy be kind and keep your cool, the likelihood is they're feeling more tired/grumpy than you!

Crewing for an ultra-runner is hard work and at times can feel like a lot of responsibility. Your job is to do all that you can so that your runner can just focus on the task in hand and keep moving. The pride you feel seeing your runner cross the finish line makes it all worthwhile. It is both an epic and unique experience which allows you to feel like you're also part of the event.

When you are crew and the wife your duties do not end at the finish line! After driving your runner home (because they'll be in little state to do this themselves) there's the post-ultra aftermath of emptying the car, washing minging kit (before it walks away on its own), undressing/dressing your runner (hubby can't pull up his own pants after running 100 miles), fetching endless supplies of food and drink, not to mention playing physiotherapist and medic! Oh and don't be surprised to hear the words "I'm never running another ultra again" only for the planning for the next one to begin only a couple of days later!

Post ultra aftercare 

Saltmarsh 75

My goal for 2015 was to run a marathon, it wasn't pretty but I did that. I had said that my goal for 2016 would be to run an ultra marathon (distances over 26.2 miles, generally anything 30+ miles). It was March this year when Paul mentioned to me Saltmarsh 75, a 2 day 75 mile run around the salt marshes of Essex. At the time I had not even run a marathon but for some reason I was intrigued by the suggestion and was willing to consider it further. Paul was touting the idea of entering the first day of the event and not the second but before I thought about the words that were coming out of my mouth, I had rubbished the suggestion and said we should enter both days. This is a decision that I have been continually reminded about!

Since the marathon in May I have been trying to manage my injuries and as a result I have been resting more than running. So true to my usual form I was finding myself approaching what could seem like a mammoth task with little preparation. To hinder me further I found myself with a honking  cold in the week leading up to the Saltmarsh 75 weekend. All week I was considering my options, could I make it to the start line, should I see if I could defer to next year, my mind was full of doubts but I refused to make any hasty decisions. On the Saturday morning of Saltmarsh I woke up feeling like the cold was finally on the way out, I was going to get to the start line and give it my best shot, there would be no shame in trying.

Saltmarsh 75: Day 1 - South Woodham Ferrers to Steeple

We were up bright and early Saturday morning to make our way to the start at Marsh Farm, South Woodham Ferrers. I was feeling strangely relaxed about the weekend, we'd spent the week before getting ourselves organised, we had packed probably enough food and kit to see us through a week, not a weekend! Better to have it and not need it, than to not have it and need it I say! Given the length of the run we both wore our Ultimate Direction running vests. There was essential kit that we were required to carry such as an OS map, shower jacket, head torch and enough food/water (minimum 500ml) to get us between the check points.

Registration was a breeze, a short queue to pick up our race numbers (1 and 2 no less - purely aspirational numbers)!  We then collected our commemorative Saltmarsh 75 lapel badge and the route instructions for stage 1. With plenty of time to kill we sorted out the rest of our kit, put our drop bags into the appropriate boxes and loaded the van with our camping gear and kit we wanted to be delivered to Steeple, the location for the end of day 1.

My 'I'm not bricking it at all' face!

I had been keeping an eye on the weather forecast for the weekend. Last years weather had made for challenging conditions with driving wind and rain on day 1 which resulted in a high number of retirements. I could handle the sun but I didn't much fancy the misery of a drenching. It was however looking promising for the weekend, both days looked to be bright and dry. I made the bold decision to downgrade to a windproof rather than a fully waterproof jacket to save on space in my running vest but still kept a dry pair of socks on me just in case.

Paul grew the ultra beard for this race!

The walkers departed an hour ahead of the runners. 08:45 we gathered for the race briefing, the realisation of what I had signed up to was slowly starting sink in! With time for one last trip to the toilet we assembled at the start line and dead on 9:00 the horn sounded and we were off on the 38 mile trip to Steeple.

We set off along a farm track before picking up the sea wall just outside of Marsh Farm. The morning started off cool and misty, ideal conditions if a little eerie! This distance was new to the both of us as was a multi-day event. We discussed various tactics in the lead up to the event agreeing on running for 25 minutes and walking for 5 minutes. However, plans do not always survive contact with reality as I discovered. I was feeling good and it was a joy to be able to breathe through both nostrils for the first time in 6 days! I continued running at a slow pace only slowing to a walk when there was a stile to cross.

Not nervous (honest) pre-race selfie

Before we knew it, we'd reached the first check point in North Fambridge 6.1 miles in. We briefly stopped so Paul could use the toilet and we removed a layer of clothing as the sun was starting to burn through the mist. The aid station had been cleaned out by the walkers who were an hour ahead of us, luckily we were not requiring food at this stage of the day. However, the drop bags of food we'd left scattered at various aid stations now seemed like a brilliant idea!

Captured in motion somewhere near North Fambridge
Photo credit: Andrew Kenyon

We had 7.9 miles until our next rest. I was quite enjoying the run at this point, it all seemed to be going well despite my general lack of physical preparedness. We chatted to a number of runners on the way round, most of whom were either there on unfinished business from the previous year or had completed both years the event had been running. It struck me what a friendly bunch the ultra running crowd are, no short of encouragement or help. As we were approaching half marathon distance I realised how quickly the good feeling was diminishing. Things were starting to hurt and I was beginning to fatigue somewhat. This was way too early to happen especially given I had to find another marathon in my legs. Check point 2 at Burnham-on-Crouch could not have come soon enough.

Mud and boats - a familiar sight

Here we stopped to take on some food and make use of the facilities. Again it looked like a flock of vultures had descended on the buffet table. Fear not, we'd left drop bags of food at this aid station. I'd run out of water perhaps a mile ago, feeling parched I drank a few cups of squash and refilled my water bottles.

We'd reached the stage of the race I was not much looking forward to. It was the longest and toughest section of the day, 13.3 miles, just over half marathon distance to check point 3 at the Bradwell Orthona Community. It is remote and extremely exposed, fortunately for us the weather this year had decided to be kind to us so with little wind and barely a cloud in the sky. This did mean that our water supplies were not going to last until the next aid station and our drop bag hadn't sustained us as much as we'd needed. Half-way through this stage the Dengie Hundred Runners had laid on an additional water stop and boy was I glad to see them. These guys were probably the highlight of my day! My water bottles were taken from my hands and refilled, homemade cake and flapjacks were offered to us, it was just what we were in need of. Our spirits feeling lifted we continued the trudge along the sea wall.

Oh look, more sea wall!

Whilst the course can be described as flat, it would have been foolish to assume this meant easy! The surface of the sea wall was punishing, at times uneven, narrow and on an awkward camber. By now my feet were feeling it, my ankles and feet ached. I was desperate to sit down and take the weight off of my feet for a moment. Paul however would not let me, I think he realised if I stopped it would be difficult to get me going again. We had a welcome break in the form of a concrete section of the sea wall, I could have got on all fours and kissed the ground it looked that appealing. The relief it provided though was temporary, things still ached. This section of the course was starting to get boring, aside the occasional pillbox there was literally nothing as far as the eye could see, just flat, uninhabited, desolate marsh land.

Possibly the last time I smiled along the 13.3 mile slog

It was here that I also discovered another annoying trait of costal running, nothing is quite a close as it may seem. I was desperately looking for a landmark that would indicate that we were nearing the end of the section. That final mile seemed to drag for an eternity. I could see the small woodland in the distance which the stage notes spoke of, however they just didn't seem to get any closer. I was approaching a very low point in my race, had I been given the option to drop out I would have done without giving it a second thought.

We'd made a huge mistake with our food drop bag organisation. I'm guessing when packing the drop bags we thought we may need some encouragement to get through that difficult section and we'd give ourselves a food reward to look forward to. Instead I had spent the best part of 13 miles struggling to get enough calories into me to fuel my legs which caused me to walk more often than I'd wanted to. The annoying thing too was running actually hurt less than walking but I could only manage short bursts before I needed to walk again as I'd run out of steam. In hindsight it was obvious, we'd run a marathon without a huge amount of sustenance, a few gels, energy chews, a chocolate biscuit and a handful of pretzels and expect that and the anticipation of what awaited us in the drop bag to be enough to get us though but it wasn't.

We reached the Bradwell Orthona Community. I was in a bad place, feeling close to tears I grabbed our drop bag and looked for somewhere to sit. The reward was a slice of cold pizza, I was desperate for something savoury. It didn't taste as good as I had hoped, I suspect it was too little too late for my body. I did a scan of my body, I was weary, my feet, ankles and knee hurt. I heard another runner mention taking some painkillers. We were carrying a few medical supplies so I decided to break out the ibuprofen to try and provide some relief. We stopped here for 10 minutes or so refuelling, possibly too long as when I did get back to my feet I was in agony and unsure how I'd carry on.

I hobbled away from the check point feeling overwhelmed by emotions. Then we emerged back onto the sea wall with the first sight of the sea. The tide had come in, the afternoon sunshine was beating down and all of a sudden I began to feel soothed by the sound of the tide rolling up onshore. May be everything was going to be ok after all?

With the most difficult part of the race over with I knew that I was on the home stretch. The final three sections of the course were bite sized manageable chunks in comparison to what we'd just covered. I just had to treat it that way, 3 and a bit parkruns to go. I walked for quite a bit, my feet were feeling battered and my knee was burning. Running seemed aspirational but I managed to turn my walk into a shuffle and eventually a run. I realised just how slowly the miles were passing whilst walking. I have a new found respect for the walkers in the event, it must have taken a lot of patience to not have got bored!

I battled with the 3.25 miles between check points, running where possible. On approaching Bradwell I noticed the change in scenery, it felt as though we were nearing civilisation which started to give me hope that we're almost there. Looking out across the water was beautiful and distracted from great big ugly nuclear power station to the left of us. I was eager to get a move on through this stage, I didn't like the thought of being around radiation and wondered if we'd see any 3-eyed fish! We stopped at Bradwell Waterside, CP 4 of the day. Here we found crisps, lovely savoury crisps. Both Paul and I were sick of sweet things, our bodies were craving salt. Grabbing a bag of crisps we were on our way again with purpose. The end was beginning to feel close, just one more check point to go before we were on the home stretch.

A lone runner caught up with us, a lovely lady called Cherie. We ran together, compared what hurt, spoke about parkrun and other running experiences. It turns out the that running world is a small one as we found we had mutual acquaintances. Chatting provided a welcome distraction and helped pass the miles as we alternated between walking and running. By this time I could feel blisters beginning to develop. My left forefoot was burning and my right heel most definitely had a large blister forming. We eventually made it to the final check point of the day. Once again we refilled water bottles and played crisp roulette with a large bowl of crisps. Turns out cheese and onion is not the most pleasant flavour to eat when running!

Beautiful salt marshes

After a brief stop we set off with purpose. Just 3.25 miles stood between us and the finish. We were informed that the navigation on this stage of the race could be a little tricky. We cautiously followed the route instructions as none of us fancied any bonus miles! Luckily it looked like we'd be finishing in the daylight so this should help us find hard to spot gates and openings in hedgerows. My watch battery had been alerting me to a low battery for some time, it fell short of the reported 10 hours activity time as it died with 2 miles still to go! Had I not been so focussed on making it to the finish I would have resorted to using the Garmin app on my phone to capture those final 2 miles.

We soon popped out onto a section of the seawall Paul and I recognised from our recce run the previous weekend. We were so close now and also confident that we knew the way to the finish at Steeple Village Hall. We crossed the last field which had recently been ploughed and added to the discomfort I was already in with my feet. We could see lights in the distance, the cutting through the hedgerow had been lined with fairy lights so we knew were were on the right tracks. We went through the last gates to the grounds of the Village Hall, joined hands and crossed the finish line, we'd done it! 38 miles (or 39 I am informed by those whose battery lasted) in 9 hours and 26 minutes. It was way off of Paul's original estimate of 8 hours but I did not care, I was officially an ultramarathoner!

In the Village Hall Paul and I grabbed a cup of tea and coffee and some toast. We put our names down for a sports massage as we knew this would be vital to our recovery. I took my shoes off and assessed the damage to my feet. Just one large blister on my heel, it was exceedingly painful and I was not looking forward to putting shoes on again. Whilst I waited for a sports massage Paul went to the pub where we'd be camping over night to check our kit had arrived. The previous year the event organisers had put up people's tents, however there was a large number of drop outs after day 1 due to the poor weather conditions so we'd been told they wouldn't be offering this service this year. I felt really bad that I wasn't helping Paul who was exhausted and putting up a tent on his own in the dark.

After a welcome sports massage we made our way over to the pub. We desperately wanted a shower but it was getting late and we needed to eat before the pub stopped serving food. There were two vegetarian options, both pasta (our favourite!) so we opted for the vegetarian lasagne along with a pint of water and a pint of cider. I was delighted that the pub had Aspall cider on tap, I struggled to drink it though as my taste buds were not quite right and the cider tasted strange. Weird things happen to your body it seems when you push it to its limits, despite 9 hours on our feet and burning 4,131 kcal I was really not hungry and struggled to make a dent on the lasagne and mountain of chips. I did my best but for the first time that day I conceded defeat!

FOOOOOD!

We grabbed a quick shower and were in bed by 10 pm. There was still quite a bit of activity around the campsite, we could hear tents being put up presumably by walkers who had only just arrived. In all I got very little sleep that night. I got quite a shock when trying to extend my legs, my knee had locked and both hip flexors seemed to have gone into cramp, I think I realised that getting up at 6 am and getting ready to run was looking unlikely.

We woke from a cold, damp, restless night. I told Paul that I had made my mind up that I was not going to start day 2. My blister was extremely tender and my knee was swollen and feeling sore, I may have made it to the first or second check point (very slowly) but I could not see me reaching the finish. I was feeling content that I had managed 38 miles already, this had far exceeded anything I have done before. Paul was feeling on the whole ok so he decided to at least give it a go.

Saltmarsh 75: Day 2 - Steeple to Salcot-cum-Virley 

Paul lined up at the start line, I was happy that he was giving it a go but felt bad that I'd abandoned him, on the same hand I was relieved that I would not be going through the pain I had experienced on day 1! At 8 am the runners were off. I waited at the pub for a lift from the organisers back to Marsh Farm where I'd pick my car up from. I was not alone, I was joined by 3 other runners who had retired from day 1 so I had company and passed time talking about various marathons and ultra-marathons we'd run.

The ultra marathon man

Eventually we were picked up and taken to Marsh Farm. Unfortunately our camping gear was not going to fit so once I collected my car I had to drive back to Steeple to collect our stuff. I had asked Paul to text me when he got to each check point so I had an idea of where he would be and where to meet him. The first two check points at Maylandsea and Maldon Promenade were a short distance so he passed through these in no time at all. His Mum and Dad would be at Heybridge Basin CP 9 to see him, I was really grateful that they'd come out to support Paul as I knew that this would give him a lift and keep him going.

I was unable to get any reception or 4G on my phone so was navigating purely by guess work but I somehow managed to get the CP 10 at Goldhanger Creek. I parked up and made my way to the sea wall, before I had got to the check point I spotted Paul in the distance walking towards me. He'd just left the check point and was on his way, a minute later and I would have missed him! Paul seemed in reasonably good spirits if feeling a little tired. It was going to be a tough 9.5 miles to the next check point, if it was going to be anything like the Burham-on-Crouch to Bradwell of the previous day then I knew that it was going to be a struggle. Shortly after Paul left I received a phone call from his running coach Lindley. Lindley was out on a recce of the course as much of the route was the same as his Essex Coastal Marathons the following weekend. He hoped to find Paul and run with him for a bit. Lindley had given Paul a pep talk on the phone which was hopefully going to help him mentally take on the next leg of the course.

I arrived at CP 11 in Tollesbury and found a bench in the sun, I was expecting to have a couple of hours to wait before I'd see Paul. Runners started making their way through the check point, I was inspired at how strong some people still looked despite at this stage being 68 miles in! Lindley appeared at the check point, he'd been unable to find Paul and had most likely missed him by a mile or so. I'd not had the opportunity at the previous check point to see any other runners so I did not know where Paul was within the pack. This eased my concerns slightly. Lindley and I had popped into the neighbouring tearooms for coffee and piece of cake, I was just about to pay when I could see Paul emerging from the trail. We ran out without paying! Paul was not in a good way, he was tired and emotional. He said he'd walked most of the 9 miles and he didn't think he could go on. It was difficult seeing him physically and emotionally drained. Determined to be sending him back on his way we refilled his water bottles, stocked him up on snacks and stuffed some malt loaf in his mouth. The check point volunteers were concerned for him and asked whether he was ok to go on, Lindley assured them that Paul was not injured or unwell and we pointed him in the direction of the path and sent him on his way. It felt harsh although necessary, there were only 8 miles remaining. Paul would have later felt disappointed had I let him hear what he wanted and agree that he should retire. Besides this was only the start of his journey as an ultra runner, he'd soon be facing far greater challenges. I was really grateful for Lindley's support and expertise at this difficult stage in the race.

I waited for a short while just to make sure Paul did not reappear at the check point before making my way to the final check point in Salcot-cum-Virley. It was a long and agonising wait, I knew Paul was going to be sometime but I had a rough idea of when I expected to see him. When that time came and went I started to worry. There seemed to be a some activity between the medics and the control centre. My mind was rushing to conclusions, could Paul be out there and in trouble? 1.5 miles into the final 8 the runners were given a choice, take the gate which is a short cut to the finish or make the rest of the way through a nature reserve which was inaccessible to vehicles. Therefore if you didn't think you could make it to the end take the gate and forfeit your medal. Paul couldn't have taken the gate as he would have been at the finish by now.

A runner who we'd spent some time talking to on day 1 had just finished. At CP 11 he had said to me he'd keep an eye out for Paul on the course. He came up to me and said he'd seen Paul and all he could say was "I'm screwed"! This sounds like something Paul would say, I would have been more concerned if he had said he found Paul in a ditch. The afternoon sun was starting to set and the temperature was dropping. I couldn't stand and wait any longer, I needed to get my top from the car. Just as I did I could hear cheering, I ran (as best as I could in flip flops and tired aching legs) to the finish line to see if it was Paul and it was! I was overjoyed to see him walking down the road and smiling. Happy but exhausted he crossed the line in 8 hours and 25 minutes. I could not have been prouder of him, he was officially my hero for seeing it through, I for one know just how difficult it must have been for him.

Paul about to cross the finish line 

Back in the village hall I waited on Paul, the organisers had put on some hot food. I got Paul a jacket potato with baked beans along with a cup of tea and a recovery shake. One thing was certain, I was not able to think about my own aches and pains, it was my duty to ensure that Paul could rest and to get him home. Shortly after Cherie the lady we met on day 1 finished and called out my name. I am so pleased that she had also finished, she has inspired me and made me think I was too hasty on giving up myself. She is one tough cookie!

Paul with his well earned bling (not at all jealous)

We got home and my Mum came over. She had kindly offered to cook us dinner as she knew we'd be incapable of doing anything ourselves (Papa John's pizza was our plan b). She'd made us some proper good home cooked vegetarian food, a 'Dragon Pie', I have no idea how it got it's name, it's what we've always called it! It's essentially a shepherds pie made with aduki beans, lentils and brown rice with a cheesy potato topping. It tasted good and just what we needed after a long weekend. We caught up on the earlier Arsenal match which added to our good mood (we beat Manchester United 3-0) and had an early night.

The route map and Paul's bling and finishers wooly hat!

Monday we were feeling good, well as good as anyone who has spent the weekend on their feet could possibly feel! We had a Nandos lunchtime treat and ate way too much food (no chickens!) before going for a sports massage. I am surprised that I was able to walk, the day after my marathon I was stuck in bed and the only thing that got me up was my hunger and I had to resort to bum shuffling down the stairs! One thing that I had realised is just how much I had enjoyed the weekend and my first taste of ultra-marathons had left me wanting more. I am running another marathon on NYE where I am attempting to actually train beforehand (I kid you not). Then I would like to try a couple of smaller ultra-marathons around 50k before attempting a 100k and hopefully give Saltmarsh 75 another go in 2016. In conclusion, Saltmarsh 75 was an awesome weekend providing a real test for the body and mind. I discovered that my body is much more capable than I realised. I thoroughly enjoyed the adventure, it was so much more than just turning up and running a race. We chatted to some lovely people along the way and felt part of a running family. The Um Bongo vests got A LOT of love out on the course and attracted a number of remarks, I hope they made a few people smile. I've known for some time that I prefer trail over road and I am starting to think that I could be an aspiring ultra-runner - shock!

A huge thank you must go out to Maldon District Council for a fantastically organised event. In addition Rover Rescue, EDMS, Raynet and all of the volunteers for making this happen. The Star Inn in Steeple provided a warm welcome and great hospitality for us tired walkers and runners. One final special mention for the Dengie 100 Runners for their support, water and encouragement on day 1, I'd probably have expired out there on the Dengie without them!

In the famous words of Arnie "I'll be back", see you in 2016 Saltmarshers!