Mother Nature Issues A Warning!

Every now and then we are reminded that mother nature and not us are in charge. I refer to the weather tonight and the discomfort it placed on me tonight. As I write this it is mid May, lambing has all but finished, the cherry blossom colours the avenues and parks of Britain. Two weekends ago it was warm enough to Bar B Q & loll on the grass enjoying the British May bank holiday - bliss. But tonight mother nature threw a hissy fit. Packing away the peaceful blue skies & fluffly clouds replacing it with malevolent storm clouds & freezing rain. Just 4 weeks ago I was dressed to rebuff the worst of weathers but tonight, despite a rain jacket I nearly surcumbed to hyperthermia. And me a matured (more so than cheese) man of the mountains & all round sports man. On the good side I did start the run in the woods so I did warm up but once on the top ridge that runs from Ditchling Beacon to Black Cap I was hammered by the gale force winds & driving rains cutting across the ridge and sapping the energy of my legs, the cold numbing my head making thought more difficult than normal. I was lucky I chose to shorten my usual run by a few miles. When I dropped down off the ridge it got easier at last but even then I still suffered from the cold hardly able to get the front door keys in the latches & turn them! I can only guess at the wind chill - temp is 8.5 centigrade at sea level with gusts of 21mph. Run was at 725ft so temp adjusted for height is 1 degree per 450ft, say 7.2 degrees. Applying the wind chill factor gives 2.6 degrees, winter weather indeed! Note to self - never take the weather for granted even in the summer. Being prepared is everything.

Pyecombe - The Peak Valley

It's not often that the sun shines without a cloud so I was lucky to find myself in the right place at the right time and able to enjoy a fantastic evening running the SDW trails above the city of Brighton, the Devil's Dyke being a major feature hereabouts.

I had earlier mapped out and studied a possible route taking in the Devils Dyke starting from Pyecombe which has easy parking, so I knew what to expect in terms of hills and gradients. Seeing that a good number of the hills were steep and sometimes long I erred on the side of caution and decided to cut back the distance to about 10 miles turning at Truleigh Hill YHA instead of continuing to drop down to the Adur valley and turning there which would have made the distance about 13 miles but increased the height gain by probably a 1/3 since from the YHA the trail descends unremittingly to near sea level!
And I'm glad I did, since the route was challenging enough, it being late during the week and not wanting to knacker myself and spoil the prospect of a longer weekend run. 
Starting at Haresdean with the A23 running close by, the trail heads up West Hill to Saddlescombe, up Summers Down - climbing past The Devils Dyke and it's iron age fort before continuing on via Edburton & Truleigh HIll. It's hard to believe that the Dyke has been home to the first cable car (across the valley), a steep  grade railway (along the valley) and a Victorian fun fair - all gone now. All the time on a clear day one has amazing views out to the north. The YHA at Truleigh Hill marks the end of the trail run at least temporarily - a tarmac road leads on for another kilometer before the trail can  be picked up again (the road dodging off south back into Shoreham some miles away.
It felt easier on the outward journey, the climbs gentler, albeit longer whereas the return journey definitely had a few stings to it! The last one being the climb up West Hill at '1 in too many'. Here I passed 2 other intrepid trail runners, reduced to walking. I wondered how far they had ran and how far they had to go, but having puffed out a short greeting I continued on always pitting myself against the clock. All power to them for staying the course & making the most of the day. I never have found it easy to ignore the competitive voice in my head whether it's running, cycling, climbing - you name it I find it hard to resist the challenge. As I ran back today, I became aware of a word play running softly in my head, 'The trail continues & so do I'. I think I will make it my mantra.

Close to the YHA at Truleigh Hill

Looking back east towards The Devils Dyke from Edburton Hill

The Devils Dyke (top right)

Wild Horses Run Free

Wild Horses Run Free

Sunday just passed was the first blue sky Sunday since I can't remember so I was determined to pick out a new route that promised stunning views. I chose to run around in circles based on the village of Firle. There's a handy free car park in the village more or less at the trail head. The route passes east along an old coach road at the base of Firle Beacon to Alfriston Village, follows the meandering river Cuckmere towards Cuckmere Haven before turning back onto the Downs past the White Horse carved in the hill side in the [year?]. A distance of 15 miles. 

The coach road bumps up and down without any real hills providing views to the east towards Wilminton and Berwick Church. After about 6 miles one arrives in the twee village of Alfriston sitting on the river Cuckmere and home to The Clergy House owned by the Natioal Trust. Arriving early (before 9 a.m.) there's hardly a soul about - nice and peaceful - no cars too. There are only a few bridges hereabouts to take you over the river and from experience it's best to run the far side of the river bank i.e.the east bank as the west bank gets really soggy and stays that way after rain for some time. There's a bridge near the Clergy House and then later one that heads back towards the Youth Hostel further south which is the last one as far as I know until Exceat bridge. Once crossed back over to the west bank you strike out diagnally upslope to meet with the tarmac road climbing on up to Seaford. As you do, the White Horse carving is clearly visible to your left.

Meeting the road you cross straight over through a gate and climb a valley contouring around the side of Cradle Hill which is Natioal Trust Land. To the right the land owner has planted vine yards which gives a continental feel to your progress. The vines are south facing and sheltered so the spot is an excellent choice. That just leaves the weather to be good!

Suddenly one is forced into mountain goat mode in order to scale up the left slope to join up with the main grass highway here, the Coomb. This is really steep and worth pacing evenly. Once on the main path, progress is swift again and gradually height is gained until finally joining with the South Downs Way at Bo Peep. There's a car park here and a great picnic spot but the route turns west from here along the SDW which runs the full length of Firle Beacon from Alfriston to the Southease valley a distance of about 10 miles. The main climbing is over, with the path bumping along. Eventually the radio masts at Beddingham Hill come into view and just past these the route turns right and drops steeply down a part mettalled road before merging into a tarmac road leading past a pretty hamlet (Little Dene). The route has one more trick up it's sleeve. Just before the main A27 there is a track to the right which takes you back to Firle and the car park passing over a style and through a meadow before landing at the entrance to Firle place. Turning right here leads quickly back to the start point. Another time a pint at the Ram Inn hereabouts would round off the morning nicely!

Running Around in Circles

Running Around In Circles

A pair for each day of the week!

I thought I would start my blog by talking about my current collection of running shoes. My favorites. Likes, grumbles & future plans. So here they are listed favorite first

Inov8 X-Talon 190

My favorite shoes for off-road. When the trail is muddy these are the best for getting a grip and keeping it. I use them both for training & racing. Heel to toe drop is 3 mm & padding is supplied via the soft studs. The sole is grippy on all surfaces, even flints which are everywhere on the South Downs. They handle sticky mud really well too probably because of the large spacing between the studs. As well as being the lightest pair of shoes I have they are also the most fragile! This is my second pair in 6 months, the first developed holes in the material at the junction of the toe guard close to the sole and the second are going the same way. You can just see the tear developing in the picture above. I am taking more care of this pair by cleaning off any residue mud from the weak area since I think that caked mud probably accelerates the tearing affect. When it comes to replacing them I will probably pick the slightly heavier but more robust looking Inov8 X-Talon 212's. The longest I have run in these is just over 2 hours but 90 minutes is the comfort cut off. They can handle tarmac, but not long amounts without some discomfort. I recently ran a 10 mile event that was split 50/50 on road/off road. I did find myself running on the grass verges on the road sections!

Good points: Light, fast draining, brilliant in the mud

Bad points: Fragile so don't last as long as a normal off road shoe

Nike Free 5.0

My favorite road shoe, and when the trails are dry, my favorite hard trail shoe!

If you haven't tried a pair of these you will find them a revelation. The sole is made from separate cubes of rubber that squirm around to the contour of the surface as your foot lands giving a remarkably flexible but cushioned ride. Wear is countered at the main impact points by carbon rubber pads which seem to have worked well. You can see them as blue and black areas in the picture above. The 5.0 has an 8 mm heel to toe drop (and not as I believed until recently, a 5 mm drop). A bit annoying that seeing as a bought them with a view to going to a more minimal running style last year. the upper is very lightweight giving no undue support to the foot. The foot has to do all the work - that's one of the ideas of natural running, right? 

On the road I have used them in a half marathon without my feet complaining, but that's as far as I have run in them so I have no idea at what point they become uncomfortable.

Off road, they do fine on hard, clear trail (not gravel though) but are remarkably slippery at the mere sniff of water on the ground. At least around here where the download chalk & marl test the best of shoe grips when wet. Sometimes I wear these as recovery slippers for they are so... comfortable. It's a pity Nike don't make a trail version I'd try them for sure.

Good points: Light, minimalist feel, cushioned. Ok on the road or dry trails.

Bad points: Rubbish in the mud when survival then becomes a problem!

Merrell Mix Masters

I bought the trail gloves when I fell in love with the idea of minimalist running. These have 0 mm drop and precious little rubber (vibram) between you and the trail. When I transitioned to a more natural running style last year I used these cautiously for several months to get used to forefoot running with it's calf loading style. Stories abound of runners injuring themselves by running too far too soon without conditioning the calf muscles. What is so tantalizing about slipping these on for the first time is that they make you feel as if you can instantly run faster, promoting that 'up on your toes' affect that makes you feel good and fast. I think that's why people get injured; they are the siren's of the shoe world! Luring you into running to far, dashing your calf muscles on the rocks, so to speak. Anyway poetry aside, they really feel great on soft trails but murder on hard surfaces or when your feet get tired and you start to heel strike. For heel striking in these shoes is the devils' work. Before long your heels are bruised and your day is spoilt.

The longest I have run in these is 2 hours and that was in 5 inches of snow, so plenty of cushioning from mother nature on that day! But generally these shoes are just too minimalist for my aged feet and I do wish I was younger. Never mind.

Good points: full on minimalist experience, vibram rubber sticks well on dry trails & flints

Bad points: full on minimalist experience, unforgiving on over exuberant use, hopeless in anything but minimal mud. Road work is painful especially downhill.

Merrell Trail Mix

I must admit I was disappointed with these. From the spec they looked just what I needed for longer runs. They have a small heel to toe drop -  4 mm with a much deeper sole than their sibling Glove Trail and a lightweight construction, still quite flexible upper. But whereas the Trail has vibram rubber the Mix has what looks like a rubber/plastic hybrid providing minimal grip on flint faced trails, particularly under damp or wet conditions. The raised studs provide plenty of grip in light mud conditions as you would expect. But why oh why not use the grippy vibram? I simply don't get it. The other disappointing factor is the limited cushioning provided by the thicker footbed. Again, I think this is the compound used. As a result they take me no further into long distance running than the Trail Glove. Something in the design of the shoe causes me to wince periodically when my under toe area is pinched by I'm not sure what. I'm not throwing them out - I will use them  but only for short runs.

Good points: More padding than than the trail glove
Bad points: Sole compound is stiff & lacks wet trail grip.

Innov8 Flites 230

The Flites are not so bad. It's just that I found them to be too minimalist for Downs work. Great feedback of the trail but not cushioned enough for flints and unable to cope with anything but dry trail. However, they are my favourite shoe for track work. 
Good points: Light, minimalist speed shoe
Bad points: Not enough padding for hard trails & not enough grip for wet trails

Asics Spikes

Actually, I don't mind these shoes. They are fit for purpose. That is they provide plenty of grip in muddy conditions via the spikes on the forefoot and the shoe drains quickly enough. However, they are pretty much full-on spikes. You are forced up onto our calves which is where you should be in a race. Long runs are out of the question as there is not enough padding in the heels for when my stride degrades into semi-heel striking as tends to happen on longer runs. I also find that running around curves in muddy conditions causes the heel to slip out - which makes sense as there are no spikes at the back.  I still use these occasionally but they have been mostly superseded by my Innov8 X-Talons with their all round studs.

Good points: Full on racing spikes, light & quick draining. Good in mud.
Bad points: Not suitable for training or racing on a lot of typical downland. Lacking in heel spikes that would assist on cornering.

Saucony Ride 3

These are what I used to wear before I transitioned last year. A fair enough shoe with big heel to toe drop. The heel is hollowed out and tends to fill with mud which stays there making them heavy!

The grip off-road was also lacking on deeper mud but then they were designed to be an all rounder so I couldn't really complain too much. I eventually succumbed to an instep injury which I tried to fix with an otho but which was only finally healed by transitioning to a minimalist shoe. Only used periodically now for town walking & maybe gardening!
 Good points: I'm sure there are some...
Bad points: Not designed with Downs running in mind (but then I don't know any that are!)

Summary 

So there they are my existing shoe collection. A motley bunch. The transition to a more natural style i.e. forefoot /mid foot landing has been interesting & I  believe solved my instep injury so I can train as I wish. It does seem though that in order to run for longer periods I need more cushioning under my feet. Happily, the shoe manufacturers are starting to produce minimalist style shoes with deeper cushioning which I am going to try out to see if they enable me to run around in circles...further.