Lakeland 100 – One man’s obsessive journey to find himself in the fells

After winning the Lakeland 100, a lot of people were really interested in the type of training I do, what shoes I wear, what I eat etc. I initially intended to touch on these subjects in my race report. Unfortunately, the race report was so long that that I didn’t really think I would do these topics justice. Plus, it didn’t really fit in with the race report, which in reality became a love letter between a man and an amazing event.

Hopefully, this post will give you an insight and answer some of the questions that runners really want to know. But first, a disclaimer!

It’s quite hard in this world to form any sort of opinion without someone either getting on their “high horse”, misinterpreting information or simply just being an idiot. I don’t mind discussing things with anyone; I’m just not interested in unintelligent and immature comments, debates or arguments. Any comments I make below are formed from my own observations and experiences. I’m not saying that the way I do things is correct and that anyone else’s approach is flawed. I am by no means an expert and have no formal qualification in sports science, nutrition or any other academic field. These are things that work for me, and if it helps you in anyway, then great. The most important thing is to find what works best for you.

Training

As mentioned in my previous post, training for the Lakeland 100 started the moment I crossed the line at last year’s event. The course is really the ultimate power trek with some running thrown in. For this reason, almost all my training was completed on hills and trails. I’m very luck to have the Malvern Hills on my doorstep and again almost all my training was completed on this beautiful landscape. Depending on work, commitments and any injury or niggle, my typical schedule would involve running 13 days within a 14 day period. The majority of my runs would be between 1:30hrs and 3hrs over the Malvern Hills, covering between 6-20 miles. My weekly mileage would fall between 70-100 miles per week. I would like to consistently run more than 100 miles a week, but unfortunately I’m a slave to the state and have to work for a living. I did not and do not run to a set schedule or any form of training plan, I run how I feel. Getting to understand and forming a relationship with my body and mind is the best form of training for me. I rarely use a GPS watch (I own one, but only use it to record mileage on a new route) or heart rate monitor. If my heart feels like it’s about to explode through my chest, feel like I’m about to throw up my lungs or my legs feel like they are on fire, then I know I probably need to relax and chill out a bit. This relationship between my body, mind and environment is really important to me and it’s a continuous learning curve.

Conditioning

Training in itself is a form of conditioning. Through training one is preparing ones mind and body to perform at a certain level to achieve a certain goal. For the Lakeland 100, this meant running lots of hills, getting up to the Lakes as much as possible and running the course and experimenting with pace, nutrition and kit. Subconsciously, I was also conditioning my mind to cope with the relentless climbing, descending and remorseless underfoot conditions. I also have a love affair with the Lake District and enjoy every single moment I’m up there.

Day to Day nutrition

Wholesome balanced diet! I don’t really like the word diet because it is usually attributed to losing weight and controlling nutritional intake. I eat a lot and I don’t diet! In fact, I’m pretty ravenous most of the time. The biggest change to my diet came about 14 months ago when I decided to stop eating meat and poultry (I just can’t give up seafood). The Western world consumes far too much meat proteins and I feel a lot better since I gave it up. Most of my protein comes from seafood, pulses, diary, seeds and nuts. I also consume a high fat diet, probably around 40%. This is predominately “good” fats from peanut butter, full fat Greek yogurt, seeds, nuts and oily fish. I consume vast amounts of all of these. During long distance ultra, ones body is usually working at a level where the main source of fuel comes from ones fat reserves. Hence, the high fat diet. The Lakeland 100 is what I would call a “long 100 miles”. Obviously, 100 miles is 100 miles, but the terrain and type of course will generally dictate the pace one can run at and consequently how long it will take to complete. The Lakeland 100 is not a fast 100 course therefore one would be performing at a lower work rate and as a result utilising fat as fuel is essential. If I was training for a “fast” course I would probably lower fat intake slightly and increase carb intake. To condition my body to use fat as fuel, most of my runs where completed at an “easy” level and I would rarely consume any form of carb. I think it worked?
Finally, I rarely touch supplements. I start the day with a multivitamin drink and that’s about it. Whey proteins etc just seem a waste a money and a bit of a con really. I prefer real food and I have yet to find anything better than a pint of milk, cheese sandwich and cake to aid recovery (oh, and the odd pint).

Running Kit

On a day to day basis I like to keep things very simply. Shorts and top will do me fine. As long as they fit and are comfortable, I’m happy. I don’t think I’ve ever worn tights, even in the coldest months, I just don’t find them comfortable. It’s also good conditioning to let yourself get battered by the elements now and again. Toughens you up a bit :o)
As for long runs up in the Lakes where I’m out for 10-12 hours, same applies but carry extra gear just in case the weather turns foul. Believe me; you don’t want to be caught up Black Sail Pass in thunder and rain with no extra layers or waterproof kit. I’m also a big fan of merino wool base layers. They really do seem to do the trick. Some of the training runs I’ve completed with Ian have seen me get around in just a merino base layer, come rain or shine. Whereas, Ian would have to put on extra layers and a raincoat. Like I say, works for me.

Minimalism

Quite a few people are intrigued by my approach to minimalist running. I have touched the subject previously on my blog here and here but I’ll touch on it again now. I’m a big advocate of barefoot and minimalist running. For me, it’s a training tool that improves my technique and strengthens the muscles in my feet and lower legs. It has also helped me to improve my relationship with nature, my body and surroundings. That may sound a bit pretentious but it’s true for me. Minimalism has also completely changed the way I run and has made me a much better runner. I’m not suggesting that everyone should throw away their shoes and only run barefoot! Like I said, it’s a training tool. Try it. If you find it beneficial, great. If not, then there’s no harm done. If you do decide to give it a go, please research the subject (there’s plenty on the internet) and be prepared to take your time and enjoy the journey of discovery.

Shoes

Shoes, like minimalism, are a tool. One must select the best tool for the job, simple. The most important factors I look for in a shoe are flexibility, low weight, low to the ground and fit. Then it’s about selecting the right shoe for the type of terrain and course you’re running on. I was a big fan of Inov-8 shoes well before I became a member of Team inov-8 (just look at some older posts). For me, they have the best selection of shoes to deal with all the various types of terrain we have in the UK. I’m also a fan of Vibram Five Fingers, Vivo Barefoot and now The North Face Single Track.
For day to day training, I wear Vivo Barefoot for “barefoot” runs, Inov8 X-Talons for when grip is essential and Inov8 Road-X 233 for road and hard packed terrain (Highland Fling Report). I used TNF Single Track for the Lakeland 100 and will elaborate on that in a bit.

Race Day Kit and nutrition– Lakeland 100

Shoes – The North Face Single Track

When I would go up to the Lakes for training, I would run half of the course in one go. So that’s approx. 52 miles either Ambleside to Keswick or Keswick to Ambleside (logistically the easiest way of doing it). For every single one of these I would use Inov8 X-Talons, and although they are great to run in and the grip is fantastic, I found that my feet were getting very fatigued by the end of the run. On one of my last recces, only 16 miles into the run I managed to land on a very nasty sharp rock that hit right between two metatarsals in my left foot. I completed the rest of the run but had to change my technique and revert to landing on my heels. I ended up with sore shins and tight achilles that took me a good part of 5 weeks to get over. It was then that I decided that I needed a shoe with more protection. I did try the Inov8 Roclite 295 but they just didn’t feel right. I then wandered into a shop a saw the TNF Single Track on sale at half price. So I thought to myself, if they’re good enough for Jez Bragg, they can’t be half bad? Well, I can’t recommend them enough now can I really? They ended up being a really good shoe for the course. I probably won’t use them again (too much cushioning to use on day to day basis) but I was very impressed with them. For a “chunky” shoe, they’re pretty flexible in the forefoot, which is important for me. I also found they fit my foot really well (minus the foot bed) and I didn’t suffer from any blisters. In the end, they ended up being the best tool for the job. The only issue I had with the shoes is in the heel. Apart from Inov-8 and barefoot style shoes; I find almost any other shoe irritates my calcaneal bone (heel). This usually leads to swelling of the heel and achilles tendon. I decided that it was worth the risk for a one-off race and I did indeed have very sore heel and achilles after the race. This is another reason why I could not use TNF Single Track on a day to day basis. It would no doubt lead to heel spurs and achilles tendentious. If you try the shoe and don’t have any issues with them, then great. Enjoy!

Inov-8 did try and get me a pair a test shoes (that look like they would fit the bill perfectly) before the event, but unfortunately it just didn’t work out. I should be getting hold of them soon though :o)

Socks

For me, socks are just as important as the shoe. I’ve never understood why some people are willing to pay up to £100 for a pair of running shoes but then go and spend only £2 or £3 on a pair of socks! Socks really do make a difference. For me, Injinji socks all the way. They are without doubt the best socks I’ve ever used. I can hand on heart say that I’ve never suffered a blister when using these socks and using the right shoes. Simply brilliant. Again, works for me.

Fuel

I like to keep things simple and find that energy gels work best for me. There’s a lot of science out there suggesting that when we are running the optimal amount of calories and carbs the body can process per hour is 300 cal and 60 carbs. Any more and the body has to work harder to process them and consequently use more energy. Through experimenting, I have discovered that around 250 cal and 50 carbs is the most I can handle. I have also found that I work better “drip feeding” myself fuel, compared to a large intake in one go. The easiest and simplest way I have found in doing this is energy gels. Personally I use Lucozade Energy Gel and by consuming 1 every half hour I meet my calorie and carb intake. Apparently, Lucozade is made up of one of the cheapest and poorest forms of sugars, but again works for me. The only other nutrition I took during the race was two GU Gels (extra caffeine) to help focus during the night section, 3 or 4 cups of squash and 4 to 5 cups of flat cola/water 50% mix.

Electrolytes

I sweat a lot and lose a lot of salt when I’m exercising. Therefore I find it imperative to maintain my level of electrolytes. If I don’t, I get issues with cramp and GI (stomach). I simply popped a Nuun tablet in with every bottle of water I refilled.

Fluid

I carried 2 600ml water bottles in my rucksack and would drain both between most legs. On a couple of the shorter sections I used just one bottle. Because the fuel I was taking onboard is very concentrated, it was crucial that I took on enough fluid to not only replace fluid lost through sweat but also dilute the gels. I think I got it just about right.

Race Plan

Put quite simply, I didn’t really have one. I rarely race against other people and find the challenge of getting the best out of myself to be a good enough challenge. I didn’t memorise any information regarding time splits or the exact distance of each leg etc. I just knew which legs were long, slow or fast etc and planned the amount of fluid I took on by that. The only plan I really had was to run at training pace for the first half and see what happened from there. Luckily everything went really well.

Finally…

I hope I’ve touched on some of the subjects and topics people were really interested in. It’s probably not as detailed or insightful as people had hoped, but I think that just reflects upon my own personality and approach to running. I like to keep things simple and simply run how I feel. It works for me :o)

If there is anything that you think I’ve missed out or would really like to ask, use the comments box at the bottom and I will endeavour to please.

And finally….

Enjoy running, the journey, the experience and the adventure. Run to Live.