Everest Marathon

Rusty Cogs 08

Yup, it's a tall order, a new high, a challenge of Everest proportions (..get off the stage).

So on December 5th 2009 at Everest base camp (5,184m) I'll line up with 60 or so other frosty souls to start the 13th biennial Everest marathon.

This post is just to get the log started, I'll post frequently to keep all interested on my training, preparation, charitable goals and general thoughts on the event and my approach to it.

As altitude training in Dublin is limited to visiting the Guinness Storehouse I'll be getting up to the vertiginous heights of the Wicklow and Dublin mountains to hone my fell running skills.

I'm hoping for some Boardsie support in my goal. There's a lot more experienced runners of both the flat and the not so flat out there so all advice is much appreciated.

As many here are aware, I'm not long back from the Berlin marathon but I'll start my training log anew

T - 67 / Tuesday / 6m - Ft - 38'12" - Waaaay to quick, but it is Day 1*

*T = marathon day
m = miles
Ft = Flat (terrain)
Time is in minutes and seconds

Sleipnir

This should be good.....:pac:

DustyBin

Wow, that's really something special. Enjoy it & good luck!!

donothoponpop

Jeez, I didn't think this was going ahead... fair play to you! Give a shout any time you want company scaling any massive Wicklow peaks.

Rusty Cogs 08

T - 66 / Wednesday / 9m Ft / 61'06" / AvP 6'47" / AvHR 149

As John Turturro pleaded with Gabriel Byrne, 'listen to your heart'. (actually, I think he said 'look into your heart).

I intend to link my runs to my Garmin site soon enough so anyone interested can have a closer look.

The schedule I'm loosely basing this marathon attempt on is the Pfitzinger and Douglas 'Multiple Marathon - 12 weeks between marathons' schedule. I figure there are a couple of positives to this. One, it's a structure, if I left it to myself to simply try to maintain my fitness between marathons I might loose fitness or over train or just lose motivation. Two, it's specifically designed for bridging marathons so I get a slow(ish) reintroduction to longer runs and a taper at the other end. The negatives as I see them are one, it's not designed with a mountain marathon in mind, so at the weekend, when I'm meant to be running 18m LSR's I'll have to actually get up into the hills and work on that aspect of my running, two, P&D give three marathon schedules 55mpw,70mpw and 70+ mpw but only one 'bridging' schedule. So it's a one size fits all and the milage is actually a bit more than I need with six 60+ mile weeks in there. I'll have to cut back a little on some of those runs. I want to maintain fitness, not burn out.

Finally (and this is where the title comes in) as this marathon is not about a time goal, I'm going to try and run a lot of my runs according to my heart rate. That is, run in the middle of my HR reserve zone according to the pace dictated on the schedule. I hope that this maintains/improves my fitness without getting caught up in time goals which I don't need (nor have) to achieve.

So tonight I went out for a 'general aerobic' run, a 'standard, moderate effort, putting in the miles' run. My heart rate rose to 150 at the turn and I decided to stick to that rate for the remaining 4.5 miles. This obviously meant my pace slowed as I tired and probably signified two things. First, if I had of kept up my first half pace, it would have pushed up my HR and probably been too much a strain on me and second, I probably went out to fast that I couldn't maintain both my pace and my heart rate. The goal would be for both (pace & HR) to be constant, although that's a little metronomic an aspiration I admit.

Just to add, all this may change and I welcome (and indeed hope for) comments, suggestions, ribald humour at the whole endevour.

RacoonQueen

Best of luck Rusty

Krusty_Clown

Fair play to you. A very lofty goal. Do you have a link to the marathon page? Would be interested in seeing the route.
A 9 mile PMP run 9 days after Berlin? Trying to wriggle out of this Everest challenge already?!

earlyevening

http://www.everestmarathon.com/marathon_race_map.jpg

There's the course map. My buddy walked that route a few months ago and said it took 12 hrs. GOOD LUCK. That'll be some achievement. I look forward to following this thread.

Rusty Cogs 08

earlyevening wrote: »

http://www.everestmarathon.com/marathon_race_map.jpg

There's the course map. My buddy walked that route a few months ago and said it took 12 hrs. GOOD LUCK. That'll be some achievement. I look forward to following this thread.

That's actually a different race (The 'Tenzing Hillary Everest Marathon').

The one I'm doing is this
http://www.everestmarathon.org.uk/

It's the 'original' everest marathon with a smaller field, held every two years with more of a charitable slant as it's raison d'etre.

earlyevening

Two marathons up there. Who would've thought! Don't suppose they'd set up a handy 5 miler for me!

beertons

Wow, best of luck.

asimonov

best of luck rusty. sounds fantastic.

mithril

Fabulous experience.
I will be watching your progress intently. Its something I would love to do myself and might have given it a shot if work situation was more favourable. Let us know how we can contribute to your charity?

These events tend to be Darwinian and its often not the fittest athlete but the one who gets to the starting line without sickness or injury who will do best. Once you get safely to that point, your natural athletic ability will do the rest.

Rusty Cogs 08

T- 65 - Day off

Well a day off from running anyway. One big issue for me in this race is my ankles and knees. From the mountain running I've done in the past I've had trouble with my balance, particularly around decending (which most of the Everest marathon will involve). My physio tells me that my ankles are not particularly strong and too flexible for the strains put on them when decending. Obviously, the last thing I want is to go to Nepal, trek for two weeks, get up for the marathon start and then 'go over' on my ankle after half a mile and and thus end my attempt before I've even got going.

My physio has given me a few exercises to build up the muscles around my ankles including lunges, squats and using a 'balance' cushion (standing one legged on a cushion, Karate Kid-like, to strengthen the ankle muscles as you keep your balance).

So I suppose I'm looking for any input on what can be done to improve my ankles (and knees) for the task ahead. Exercises, gym work, whatever. I'm a little wary of actually signing up for hill races as throwing myself down hills under race conditions could very easily result in injury before I strengthen the areas I need to.

Finally, does anyone know a shop in the city that sells these 'balance cushions', the one off the couch has fallen out of love with me.

donothoponpop

IIRC, any injuries you've suffered have been from going at a fair clip in hill races- when you've been racing without any hill specific training. By all means stay away from the races (season's about done anyway), but the more (slow!) training runs you can do on mountain/trail ascents, the better you'll deal with balance, joints, stress, etc. For the first while, go slow as you like going down, and stress yourself a bit running up. Pretty obvious advice really, but I'd say it'd be the best thing for you. Sss-ll-o-o-w-w-w trail runs, as much as possible.

Rusty Cogs 08

Off the back of dp's sage advice. I'm looking for feedback on any good trails to train on. Part of the reason I didn't do more IMRA races this year is that I'm in the city centre and don't drive, therefore have difficulty getting out to mountain locations.

So if you have knowledge (map links would be great) of good runs in and around Dublin (say from Bray in the South, Ballinteer to the west and Howth in the north and everything in between) that would be great. These don't have to be super long runs, I can do laps and they may even be preferable as 'knowing' the run will assist in tackling it more safely.

Cheers

pgibbo

Serious looking event. Best of luck with it and the training.

donothoponpop

Rusty Cogs 08 wrote: »

So if you have knowledge (map links would be great) of good runs in and around Dublin (say from Bray in the South, Ballinteer to the west and Howth in the north and everything in between) that would be great. These don't have to be super long runs, I can do laps and they may even be preferable as 'knowing' the run will assist in tackling it more safely.

48A bus/cycle to Marlay Park, follow the Wicklow Way out of the top gate, up the road and onto the Wicklow Way trails, across the ridge (heading east) by Fairy Castle, over to Three Rock, back down by the back roads past the Three Rock Inn, and back to Marlay. Or any one of the myriad of route choices accessed from Marlay/Ticknock. The one I described is about 16k or so, easy path trails underfoot, good climbing and great views.

Howth you know about.

For a real Saturday treat, get the bus from Dublin city to Glendalough, and do a great loop run up the WW, up around Mullacor, over the sleepers, down and back any way you like. Lots of options around here, and this is the best time of year (autumn) to appreciate the trees and the area. I had my best ever running experience around these parts, around this time last year. It's really worth exploring these routes.

MrCreosote

Best of luck with the training! Looks great.

How're you planning for the altitude? Will you Diamox it??

Rusty Cogs 08

MrCreosote wrote: »

Will you Diamox it??

Now I could have googled that and pretended I knew what you were talking about but this whole thing is new to me so if you could explain, it might be something to take on board (both mentally and physically).

MrCreosote

Sorry! Diamox/Acetozolamide is used by lots of trekkers and mountaineering to prevent acute mountain sickness. I'm not sure how that translates to your marathon though- I'll see if I can find anything for you.

Do you start high and descend on the day?

Looks like a great event by the way!

Rusty Cogs 08

Yup, you start around 5,200 and finish around 3,600. The first few miles are meant to be particularly tough due to the thin air.

MrCreosote

Here's the UIAA site on altitude with a bit on acetazolamide:
http://www.theuiaa.org/medical_faq.html

Just checked the WADA list though and it's on the list of prohibited substances! So not sure where that leaves you. The organisers might have a position on it.

mithril

Diamox is used by most people when climbing Kilimanjaro - 19,500 feet and climbed normally in 5-6 days.

In your case, you are in a better position since you have a much longer period to acclimatize to the altitude and are not going as high.

There are side-effects as well. The best thing is to get a proper medical consultation before you go (necessary anyway to get a diamox prescription) and follow the advice you are given.

another world

Best of luck Rusty. I´ll be following this with great interest.

I´ve been at altitude (2400m) for about a year and a half now so I know a bit about it but by no means everything. I´ve also done a fair bit of hiking (up to 5000m), I could barely walk to be honest at that altitude, especially when it was at the uphill parts.

The altitude in Ireland, even on the highest mountains will do very little to get you ready for the altitude at Base Camp at Everest. I´d recommend getting somewhere in Europe (Sierra Nevada mountains close to Granada in Spain springs to mind) if you can. That´ll give you a good idea of where you stand. Altitude effects different people differently so you won´t really know how it effects you until you get there, so it´s best to get there a week before, rest for a day or two and gradually build up the distance of your runs. You don´t want to arrive and go straight for a run, could be a complete disastor! Lots of water and eating lightly is also good general advice for altitude.

I don´t know much about the drugs part of it, I´ve heard they help but I don´t know what sort of effect they´d have on your running.

Anyway best of luck. I´m off to put this in my diary for 2011!

Rusty Cogs 08

If only I had the opportunity to train or even experience a bit of time at altitude. Unfortunately, most of '09's holidays are going into the Everest trip so it's going to be a first for the body in many respects. That said, I read that doing well at altitude can work one time and then cause problems another time so I won't get too hung up on not having the experience. The trek to the start is over two weeks in aclimatizing so hopefully the body will be able to deal with it. I don't think they'd have a race where large numbers were dropping out throughout the trek up (organisational nightmare) and they do have a number of doctors on hand to ensure that your in good shape with a final check up before they allow you to race.

I had to go for a medical on application for the race.

earlyevening

I'd watch the diamox for altitude. It'll dehydrate you. You'll urinate a lot more. It causes more problems than it solves. I'm walking the Annapurna trail in Nepal in March and amn't bothering with it.

Rusty Cogs 08

T - 64 / Friday / 9m Ft / 62'28" / AvP 6'56" / AvHR 151

http://connect.garmin.com/activity/15067673#

A late one this evening, didn't start until 7.50pm and wore a long sleave top for the first time, there was a stiff breeze on the return so combined with the fact that it's been a long day, it felt a bit tough. I have to say, running at night is not my favourite thing in the world but at least it was dry. Some randomer gave his mates a laugh by running along side me for a 100 m or so. It's always interesting to wait to see how long before they give up (with 7 miles to go as it happened).

A recovery run in the morning and then Sunday is my first day in the hills (or hill as I might start with Bray Head).

Rusty Cogs 08

earlyevening wrote: »

I'd watch the diamox for altitude. It'll dehydrate you. You'll urinate a lot more. It causes more problems than it solves. I'm walking the Annapurna trail in Nepal in March and amn't bothering with it.

Having read Mr Creosote's link on it (and as I havn't seen it recommended by the race organisers) I'd say I'll be giving it a miss. If the event doctors think I'm not coping I'll let them decide on the best treatment.

earlyevening

Yup. Emergency use only if you have to withdraw I think. I'd try and avoid it.

It'll also keep you awake 24 hrs a day while you take it.

Rusty Cogs 08

T - 63 / Saturday / 5m Ft / 37'23" / AvP 7'29" / AvHR 150

http://connect.garmin.com/activity/15125389#

Not so easy getting out of bed for this one, my elevated HR for the first mile testifying to this. Last night's green curry didn't appreciate the run either. A shade under 12 stone once I'd 'recovered'. Glad to get it done though as it's teeming down outside atm.

I'll probably bring my fell runners for Bray Head tomorrow as things will be a little soggier now. One issue I have with my Mizuno Harrier 2's is that they have a much narrower heel which gives me less feeling of support. As stated earlier though, I won't be throwing myself down the decents. These 'mountain' runs are all about building up experience, strength, technique and confidence.

Rusty Cogs 08

T - 62 / Sunday / 12m Hills / 1:43'48" / AvP 8'39" / AvHR 143

http://connect.garmin.com/activity/15344927

Today saw me out on a pretty busy Bray Head for the first of my off road/hill runs. I walked up Bray Head with the OH to record my youtube video clip promoting the marathon and it's charity. Due to much giggling and retakes that took a good half hour (I'll link it here when it's up).

Then it was down to business, I ran across to the trig point behind Bray Head, decended down to the cliff walk, ran back towards Bray, back up to Bray Head, back to the trig point, back down to the cliff walk, back towards Bray again and then turned and ran the cliff walk back out to a friends in Greystones. A good 12 miles with a mix of all kinds. No drama with the shoes, no trips or falls so all in all, I'm happy with the run. It was nice to get out and do something different and running up Bray Head is something I would have laughed at if suggested to me not so long ago.

Then out to the OH with a couple of friends to pull tree stumps out of the ground with his Landrover Defender. A bit of spade and axe work thrown in and you can imagine that I should sleep well tonight.

Rusty Cogs 08

T - 61 / Monday / Rest Day

All of yesterday's excursions have me a little sore today but as they say, you'll have that.

When I was first accepted for this race I figured I'd be packing an extra base layer and a packet of Fishermans Friends for the hike. Then I received the 'Kit List'. This is what I've been collating over the past few weeks. As a man who's camping experience has extended to the Electric Picnic it's becoming both enlightening (and financially lightening) to track all this down but for those who fancy a + 5,000m marathon, here's what you need.

Doctor's Certificate

Insurance

Visa - Nepal

Vaccinations
Consultation
-Tetanus
-Polio
-Typhoid
-Hepatitis A
-Hepatitis B
-Rabies

Race Kit list (must carry during race)
-long sleeved thermal top and leggings
-additional top and leg coverings
-rain and windproof jacket (with hood) and trousers
-glove/mittens and balaclava/thermal head covering
-Lycra running pants
whistle on a neck cord
Polythene survival (bivvy) bag
head torch and new battery

Hygene Kit
Water purification
-liquid iodine (2% solution with dropper)
Diarrhoea treatments

First Aid Kit
-Personal Medication
-plasters/plastic skin/Compeed
-3'' crepe bandage and fastening
-painkillers
-antiseptic cream
-imodium/loperamide
-vaseline
-sunscreen (F20 - 25), lip salve and moisturising cream
-lozenges/cough sweets
-rehydration sachets
-scissors / penknife (small)
-baby wipes
-needle & cotton, safety pins
-water steriliser
-antihistamines
-Zovirax

Baggage
-Kit bag
-polythene bag liner
-combination padlock
-25 litre day pack / ruck sack
-Hotel bag w/lock
-Money belt
-# polythene bags for wrapping odds

Clothing
- Thick jersey / fleece
- Warm trousers
-Baggy / light trousers
-Shorts
-down jacket
-T-shirts (2)
-thin shirt w/sleeves
-underwear (3)
-socks, thin (3)
-socks, thick
-gloves
-sun hat wide brim
-woolen hat
-large square silk scarf
-sunglasses

Footwear
-Trekking shoes/boots
-Running shoes
-Sandles

Camping
-4 Season sleeping bag, compression straps, w/proof stuff bag
-water bottle (1 ltr)
-string/cord & pegs
-multipurpose soap
-lighter
-alcohol gel & baby wipes
-small towel & toilet kit
-handkerchiefs

Other
-Camera + memory
-Writing material

Extras
-Inflatable pillow (for tent)
-sheet liner for sleeping bag
-Thermarest mattress
-Swimming shorts
-Ipod
-Guide books & maps
-travel games

Food
Isotonic Powder
Energy food/bars/gels

I don't think I'll have room for the sweets

Krusty_Clown

Rusty Cogs 08 wrote: »

I don't think I'll have room for the sweets

Maybe if you ditch one of the packs of baby-wipes, you'll have room for some sweets!
Do you think Hillary and Norgay brought two packets of baby-wipes?

Facinating reading, and well done on the intial runs. Looking forward to the promotional video.

mithril

I have a different perspective on this.

I watched an associate of mine on the Inca trail fly 5000 miles to Peru and trek for 5 days over three 13,000 foot mountain passes.
When we got at last to the entrance of the fabled lost city of Machu Picchu, he dashed into the (surprisingly clean) toilets, spent 4 hours there and got back on the bus without seeing a thing!

The first priority is staying healthy and keeping as clean as possible under the circumstances is the best way of achieving this. There is unlikely to be a shower for 4 weeks so baby wipes or rolling in the snow are the options. Bring a toothbrush cover and lots of hand sanitizer as well.

Rusty Cogs 08

Indeed Mithril it's emphasised that making it to the start in good order should be everybodies prime objective with "meticulous" attention to hygene. I was in the Middle East last year and took a fairly relaxed approach to my diet. Sure enough, the last few days of the trip were hampered with my acute interest in the toilet facilities of any site I visited. Wet kisses from passing yaks will be kept to a minimum.

earlyevening

By far the most important thing is altitude acclimitisation. What are your plans for this? The normal routine would be to be at 3500+ for a while (a week?) before attempting anything. I think thats far more important than kit.

Rusty Cogs 08

OK, so a few consciencous minded folk have brought up the 'acclimatisation' issue. It would have been nice to have the opportunity to get 'up high' at some stage during the year but it just wasn't a runner (no pun intended).

However, the event is not a matter of 'see you at the start line'. The whole marathon group (with possible exception of the few Ghurkhas who are running) will join up in Kathmandu and then trek together to the start line. This trek has been designed to give everyone the best possible chance to reach the start line in condition to run balanced with getting in the best treking sights along the way. There is a team of doctors on the trek and during the race constantly keeping an eye on us all to ensure that we are dealing with the altitude.

So here's the timetable and altitude

Sun 15 Nov - Heathrow - 25m
Mon 16 Nov - Kathmandu - 2,175m
Thu 19 Nov - Flight to Lukla - 2,860m
Thu 19 Nov - Lukla to Phakding - 2,652m
Fri 20 Nov - Phakding to Namche Bazaar - 3,446m
Sun 22 Nov - Namche Bazaar to Khumjun - 3,780m
Mon 23 Nov - Khumjun to Dole - 4,084m
Tue 24 Nov - Dole to Machermo - 4,465m
Thu 26 Nov - Machermo to Gokyo (4,791) or Gokyo Ri (5,483) and back if fit to do so (or option to spend 2nd day in Machermo)
Fri 27 Nov - Second chance to climb Gokyo (Ri)
Sat 28 Nov - Machermo to Khumjung 3,789m
Sun 29 Nov - Khumjun to Deboche 3,757m
Mon 30 Nov - Deboche to Pheriche 4,252m
Tue 1 Dec - Pheriche to Lobuche 4,930m
Wed 2 Dec - Out and back trek to Kala Pattar 5,623m if fit
Thu 3 Dec - Lobuche to Gorak Shep 5,184
Fri 4 Dec - RACE DAY - Gorak Shep to Namche Bazaar 3,446m
Sun 6 Dec - Namche to Lukla 2,860m
Mon 7 Dec - Lukla to Kathmandu 2,175m

Now I've left out loads of the inbetween bits, excursions and what not which will bring us higher and lower than the starting and ending points of each day so you shouldn't simply look at the day to day altitude movements. It's also a fairly regimented schedule so if anyone is familiar with the area by all means point out your percieved high/low lights but I'm not at liberty to deviate from it should anyone have 'must see' suggestions.

earlyevening

That looks like a good plan. There's plenty of time at altitude there.

Rusty Cogs 08

T - 60 / Tuesday / 8m Flat / 54'55" / AvP 6'51" / AvHR 147

http://connect.garmin.com/activity/15547115#

After staring out at the rain all day I was glad that it dried up for this 'meat and potatoes' 8 mile aerobic run. I ran it as steady and 'metronomic' as possible just trying to concentrate on my breathing. You can see by the states that I was fairly successful in doing that. The muscles are still a bit sore from Sundays hill run so I wasn't going to do anything aggresive or stay out there longer than I had to.

Might reduce tomorrow nights 12 miles to 10 as mentioned earlier, I don't really need to be putting in 60 mile weeks at this stage.

Off to do a bit of study now, I don't think doing both after work is too realistic for me. I may do shorter mid week runs before work or study before work if I've a longer run in the evening. We'll see.

Rusty Cogs 08

T - 58 / Wednesday / 12m Flat / 86'22" / AvP 7'11" / AvHR 143

http://connect.garmin.com/activity/15601175#

Can't say I was desperately looking forward to 12 midweek miles. Got held up in work too so had to have a bowl of cereal before the run as I was just too hungry. Considered cutting the distance but it was such a still and cool night I kind of figured I'd take it easy and see how I got on. An enjoyable run for the most part, a lot of people out, I guess many have their DCM coming up. I felt kind of detached motoring along at a steady pace, no particular time goal to follow.

Sent my passport off to the Nepalese embassy today for my visa, looking forward to getting that back (passport geek, proud of various stamps).

Rusty Cogs 08

T - 57 / Thursday / 4m Flat / 29'01" / AvP 7'15" / AvHR 147

http://connect.garmin.com/activity/15622860

Brrrr, cold this morning for my 'recovery' four miles. The problem with recovery miles in the morning is that you want to get them over with as fast as possible (if like me, getting out of bed early to run has it's own level in Dante's seven circles of hell).

I jogged passed the striking port workers in Ringsend. We probably had similar opinions of each other.

I wanted to do this run before work to give myself the evening off (from running) and a longer recovery time prior to tomorrow nights tempo run.

Up early again tomorrow morning for the dentist (another circle of hell for RC).

Rusty Cogs 08

T - 56 / Friday / 9m Flat / 56'21" / AvP 6'14" / AvHR 156

http://connect.garmin.com/activity/15689055#

So that was a bit of a mad one. I was down for a 9 mile lactic run with 4 miles in there at 15k - half mara pace. I wondered just what is my half mara pace at the moment so I typed a 2'55" marathon into McMillan and it gave me 6'20" pace for half marathons. Sounded quick but I figured I was feeling OK, all Sunday's hill pain was gone, emptyish belly (the way I prefer it for tempo runs) so I figured I'd run the first 2m sub 7, 4 @ 6'20" and the last 3m at sub 7 again.

Well my first mile was a nervous 6'34" and the second started with a decline. I checked my pace and it was 6'17" so I figured, no point putting the breaks on, I'll just make this the first of my four 6'20"s. From then on I was finding the sub 6'20" pace pretty comfortable and despite the fact that it was pretty dark (lights on Clontarf strand are obviously not on sensors) I was enjoying it. I dodged a rogue bicycle on my fourth sub 6'20" mile and it got my blood up, result was mile 6 wasn't going to plan, ie. I wasn't really slowing down. I thought fcuk it, I'll run 5 of these magic miles, then 6, then 7 and then, sod this I'll run the lot sub 6'20".

I actually thought it was raining at one point and it took a mile to realise it was sweat off my head. Finished pretty 'up' and saw the whole thing averaged at 6'14". The brain started to go then regarding what time a 10 mile run would have come in at (about a minute faster than my PB if I kept the pace up) and what I would have had to do to come in sub 83' for the half.

The long and short of it is, a great training run, absolutely nothing to do with dodging yaks on Everest but great fun. :pac:

Slogger Jogger

You're in flying form RC. Keep it going and good luck with your continued schedule.

Rusty Cogs 08

T - 55 / Saturday / 5m Flat / 34'43" / AvP 6'56" / AvHR 133

http://connect.garmin.com/activity/15726843#

Out running before 8am on a Saturday morning. The Rusty of old wouldn't recognise the current Cogs in a fit. This mornings run was one to get out of the way, I have to laugh at my first mile in 7'02" with a HR of 89. My body obviously hadn't woken up.

Had to get out early as I joined fellow boardsies up in the Wickla' mountains for the navigation course, and very informative it was too. I'm hoping my crash course in orienteering and compass usage won't be needed in the Himalayas but as my mother would say 'education is no load to bear'.

Rusty Cogs 08

T - 54 / Sunday / 13.78m Hills / 2'09''09" / AvP 9'22" / AvHR 140

http://connect.garmin.com/activity/15889157#

Well last nights football beers meant a slow start this morning. I really can't drink anymore, cheap date these days. After a lot of faffing I got my stuff together ready to cycle up to Marly park when I realised my bike was in the city centre (doh !). So once I finally got going, getting lost on the way to MP didn't help. Turns out, the Wicklow Way route only really gets started in Killasogue (spl ?) carpark up behind the M50. I've been mountain biking from here before so I was annoyed there was so much time and energy wasted getting there. Was also a slog getting up the hill beside Stackstown GC on a single speed.

Anyway, I said I'd run for an hour on the WW, then turn and try to make it back in the 2nd hour. If you look at my elevation profile you can see it was tough from the get go with a 1,000 ft over the first 2 miles, then a bit of a crest with lots of rocky ground to negotiate and then the desent down towards Glencullen. This is where it joins the IMRA marathon course so I knew I had another long slog back up. I made it to the top in just over an hour which I was happy with because it meant I wasn't going down the far side towards Crone woods (which would leave me with two climbs to get home rather than just one).

Spent about 10 mins taking pics and then back the way I came. Got stitches on both desents which was annoying (don't normally get them on the flat) but was happy to make it back in under an hour.

Then the cycle home to Northwall. A long day all in all but a good work out and a real mix of running terrain which is what I was looking for. Not sure what I'll do next weekend, maybe give myself a break on the cycling and just head out for a few laps of Howth.

Krusty_Clown

Wow, that's a hell of a workout. Well done. I'd say you're in tatters now.

Rusty Cogs 08

The Independant State of Tatterania.
Population : Me.

scottreynolds

Nice workout there -- I saw you leaving town about 11am glowing green . Looks like a good run a certainly a good idea for our training. Is there 'signposts' from Marla park to the start of the trail?

Rusty Cogs 08

scottreynolds wrote: »

Nice workout there -- I saw you leaving town about 11am glowing green . Looks like a good run a certainly a good idea for our training. Is there 'signposts' from Marla park to the start of the trail?

If there is, I didn't see them. Nor did I want to run along the M50 in fell shoes so I cycled as far as the road would take me (those woods) and ran from there. TBH, the first mile is pretty dull as they've cut all the trees off the mountain side. Good for views but it's just a bit gravel road scar in the side of a hill atm.

That green jacket is my new ghey favourite. 138 grams, the weight of a couple of Yorkies, only slightly more expensive.

Slogger Jogger

Nice work Rusty. Keep plugging away.