Fell running development for women

Weather plays a huge part on our mood as well as our desire to get out the door and go for a run! March was a soggy month, but with some impeccable timing the sun came out for the first Fell Running Development day of Spring.

We always start the day with a cuppa and some introductions, setting the tone for the day and reassuring people that these days aren’t about running distance or “beasting yourself”. It is about sharing running and life experiences that have got you to where you are, your strengths and weaknesses and what you would like to get from the day.

First outdoor session of the day brought the challenges of boggy and muddy fields, but the group took it in their stride - literally - with some descending practice above Llangorse Lake.

Starting on the more gradual, grassy gradient gave a chance to put into practice their technique and try some new things knowing that a fall wouldn’t lead to much more than just a wet and muddy bum!

Descending is always something that people mention they wish they were a bit better at or “had more confidence to go faster” or maybe they would like to be able to approach a rocky descent without having to come to a complete stand still.

Thinking about your body position, keeping your head and eyes up and looking ahead and using momentum as your friend, are just a few things that can help you start to feel more competent and confident on your descents.

We then moved our practice to a more technical slope that involved route selection, differences in ground conditions and changes in gradient.
Practice on different terrains and gradients are the best way to build your confidence. The more we do, the better we get with descending. Important to remember though that from day to day our confidence wavers and as with all things in life, don't ever think you can just stop, take a breath and take in the views.

Talking about the origins of fell running and some of the fantastic achievements that paved the way for the sport today is something that we like to talk about. As well we look at Women's journey through the sport of running, within many of our lifetimes we have seen women make waves and make way for all us to be able to run as we do and line up at races on a much more level (maybe not in the fells!) running field.

What can be of help with confidence for getting out on the trails and fells is having some of the basic kit to keep you safe. Starting as simple as a water/windproof jacket, some grippy trainers, a soft bottle for some water and a small running pack, bum bag or vest to pop it all in! Approaching Spring it’s easy to forget about some of the other bits of kit but always good to be prepared and lightweight waterproof trousers, a Buff (other tubulars are available!) and some gloves or mitts can really help to keep you warm, dry and smiling.

The last part of the day always involves a run up a big hill! Putting into practice the workshops and conversations of the day we headed out on a 5km loop up to the top of Mynddu Llangorse.
Fantastic views, big smiles and chats about why being outdoors and moving through space under your own steam can bring so much joy.

If you have always wanted to try fell running, but are unsure where to start, keep your eyes peeled for opportunities with -

The Outdoor Partnership - Enhances lives through outdoor activities. Supporting people of Wales and across the rest of the UK to take up outdoor activities as a life-long pursuit.

The Outdoor Partnership

Element Active - Element Philosophy: Explore more • Value our outdoor world • Inspire active days and wilder ways • Create the space for human connections. Offering quality courses and adventures based in nature.

Element Active courses

Dryad - Dryad is an outdoor sportswear company based in Wales that we set up in 2019. We want Dryad to be a transparent, community-driven company with integrity.

Read more about Dryad

Keeping goals realistic and about you.

 It’s a month into the New year, did you set any goals? Make any New Year’s resolutions?

How are they going one month into 2023?

The new year can be quite overwhelming, perhaps exciting, nerve racking, gets you planning or perhaps it lowers your mood and sends you into a bit of a spiral?

 What it doesn’t mean is that you must become a “new you” or overhaul the person you were in 2022.

It is easy to – especially when a new year rolls around – to get caught up in other people’s goals and ideas. Only today I have heard of 3 separate people saying “I started well, but last week It fell by the wayside”.

Somethings that I often hear

“I need to start exercising, I will run 5km 5 days a week” or “I should start running, I will join a running group and run a race” or “I need to run a road race and prove that I am a runner”.

Sometimes it feels like we set ourselves goals that aren’t about us as individuals, our interests, or passions. It can be challenging to step back from the usual “norms” that can be out there regarding health, fitness, and wellbeing, but like with all things in life, it isn’t one size that fits us all.

Let’s talk about what motivates you. That is something that certainly differs for everyone and not just when it comes to running and training but life too.

We have choices and overall, the choices we make about our hobbies and “fun” ways we spend our downtime should be something that motivates and excites. Afterall our hobbies are what we do to feel good.

I will use a personal example to illustrate the point.

Road running. I try and have done on many occasions to take part in and race on the roads. To a certain extent I use the roads to do some of my weekly run training and I understand the benefits that come from utilising it within training. I did a half marathon last October, the first road half marathon in nearly 8 years. The benefits of it (having not done one for such a long time) I had very little expectation and stress linked to it. As a result, I did enjoy it, and was pleased with my result, BUT I am not sure I am in a rush to do it again, and my body wasn’t a fan of pounding on the tarmac. There wasn’t enough nice scenery for me either! As I said to someone a few days after, it didn’t fill my heart with joy. Even tough mountain races have filled my heart with excitement and awe thanks to the terrain, views and even the challenging weather conditions. It’s a true battle on the senses that makes it so engaging for me.

Before I finish up I want to talk briefly about a simple way you can set goals, this can be applied to running, getting outdoors more or perhaps being more mindful as to the kinds and number of races you do.

 

 

 

SMART goals.

Specific. What do you want to action?

I want to run for some time to myself. I want to enter a local 4 mile fell race.

Measurable. How will you know when you have achieved it?

Taking time out in the day or at least 20 minutes, 3 times a week, to get outside and move. I want to be able to walk up that hill and run down without stopping.

Achievable. Is the goal realistic and how will I accomplish it?

 I will take the time out in my lunch break as I work from home, the dog needs its walk so she can come with me too. I will break the fell race into sections and recce them before the race.

Relevant. Why is this goal important to me?

I love spending time outdoors. I have a local fell race that my club mates and partner will be going to as well.

Timely. What is the deadline on this goal?

I want to do this each week until the Spring comes, and the days get longer and lighter. The fell race is in June, so I have 6 months to prepare and build my confidence.

Give it a go and see what you can achieve. Goals can be as big or small as you like.

 

Setting goals and making plans aren't just for the New Year 😊

Your run.

 

'Time is almost irrelevant when we are just going for a run…'

I’ve not long got back from my morning run. What an absolute stunner. There are so many things that made it brilliant. Forest, trails, hidden deer, squirrels scurrying, just enough mud and it took me up above the clouds for a beautiful view of the cloud inversion. I would have to say my favourite run of the season so far!

Running, why do you do it?

To compete? To challenge yourself? To lose weight? Meet new people and spend time with friends? Maybe to go on an adventure? Or get some headspace and time to yourself?

It’s different for each of us, and that's why running is brilliant. My relationship with running changes and never more so than the last few years. Although running remains a constant in my life, my motivations have changed and continue to change. Love it, hate it, avoid it, escapism, a challenge, I could go on.

Let me rewind to 2015, February to be precise, pretty sure it was valentine's day!? The day I got a GPS watch and joined the world of Strava. I began to be more aware of “the numbers” and of other runners, how far they ran and how fast they were going. Before this a stopwatch or just my watch had served me well and I used to record my runs (if I remembered) in a notebook.

This step into tech was good in some ways, but not so great in others. This was probably what started my slightly obsessive approach to running and training in general. Always having one eye on others running accomplishments and weekly training mileage. Am I doing enough? I need to be doing more!

It was a bit of a battle and one that even now catches me and I find myself thinking, “I need to get more miles in this week, I should be running quicker than that by now”.

When you’re progressing, you’re motivated and perhaps aiming for a race, this can be good and helpful, but when it becomes a hindrance it’s sometimes hard to see or know how to manage it.

Have you ever felt like this? The pressure of that watch around your wrist or an expectation, from others or just yourself.

I’ve encountered several friends and fellow runners since coming out of the restrictions of the covid pandemic that have found themselves questioning their running. Whether that be their motivation, not feeling they are good enough or not wanting to race and be out with others as much as before. I am sure many of us in those early days of covid wanted to be able to do everything that we were not allowed to do any more. Might have been races, runs with friends, parkrun, many things that were a part of the weekly routine had gone. That old saying “You don’t know what you’ve got until it is gone!” Being human though, we do eventually adapt, and that adaption caught some of us of guard and changed things when we came out the other side.

I was lucky enough to have a great year of running, in 2019. All things were aligned, and I rarely felt unmotivated, even when tired I found the energy to carry on and I was progressing. Managing my training loads, and just loving the experiences that it brought, achieving PB’s and being selected to run for Wales was beyond what I could have ever imagined.

Like many, when the covid lockdown hit, this was the start of some change, in many aspects of life. I valued my time outdoors and running more than ever before. I loved the outdoors and hitting quiet forest and trails before, but in this time of uncertainty it made me really value this awesome part of life. Peace, space, adventure and running on my terms.

November 2020 saw me come down with my worst bout of covid, one that took me out for a good month and far beyond it would turn out. Not able to physically run because of the fatigue and struggling to get my breathing and resting heart rates back to my pre covid self I went weeks without running. Walking the dog became the best and most valuable thing for me at that time and kept me moving and outside. Moving through the following year I found myself stuck with ongoing fatigue, muscle soreness and breathing problems. Running was hard and no longer was I going out with a spring in my step. I was frustrated, sad, disappointed, and felt so far from the runner I was the year before.

Sitting here now I can say there is a glimpse of that runner I was before covid, and although long covid is still having an impact, I am working with it, not against it to try and get the best out of myself.

Time is almost irrelevant when we are just going for a run. Yes, it’s useful, helping us to track progress and our own training or perhaps to see how we ran compared to the last time we did a particular route. For me though more importantly is how did it make you feel? Comfortable, tough, springy, fun, challenging…? Maybe all those things!

Running is my place to play, explore and challenge myself. It’s as much about the mental benefits as it is the physical, one is not without the other

If I am not feeling like pushing it too hard because I am tired, I still try to get out on my favourite routes, but I don’t look at the clock and I don’t worry how it will look to others. I might walk sections, stop, and take photos and if the dog comes, I am usually having to check she isn’t getting into mischief or chasing a squirrel.

Remembering and carrying those moments as to why you run is important, and they are always yours and no one else's.

Thanks to Dryad for having me as a guest on their Blog. You can find out more about this brilliant Abergavenny based running wear company here 

UTMR adventure - Mahusive climbs and snow storms! #goatdragon Welsh vest #2

Was talking to Mum the other day say how quickly September has flown by.......then remembered I have been away for probably a good 20 days of it running around on various mountains and trails. Certainly cannot complain at that.

Ultra Tour Monte Rosa was "The race" of 2019, my big adventure, my pushing out of my comfort zone.
My comfort was pushed from the off when my flight was cancelled and I ended up making my way to Geneva via Lyon and Grenoble. After two days of airports, planes, trains and buses I was in Switzerland!

The most expensive bowl of pasta and lemonade later, my race vest was packed and I was as ready for this thing as I was ever going to be. Sleep!

Those that saw my Facebook posts, apologies for repeating myself....! Feel free to skip.
UTMR stage race. Day 1. Grächen to Zermatt.
A very early start of 4am and shovelling of some bread with jam and a slice of cheese for luck (so Swiss!) As 6am approached we all stood at the start head torches on, waiting for the countdown. Off we went into the dark of the Swiss mountains.
With some serious nerves I was so pleased to just get running
Beautiful undulating forest paths marked the start of the day leads us to the big climb of the day which began at about 9km.
A climb it was! Not only a test of the calf's but also that hit of the altitude (can't replicate that in Wales can we?! Ha) With just a little more breathlessness that I was used to i just kept things steady. This was not to be rushed! The conversation of a fellow runner made for the last part of the climb go by quickly and before we knew it were at the highest point.
Today also Incorporated some FANTASTIC swing bridge crossings! Just amazing (see some of my pics)
Anyway, I got very excited by this and views and adrenaline was high...but with that o was using more oxygen and subsequently went to run and was quite knackered 😂
There were a few more "ooh this is feeling hard" and "oh my goodness this is bloody amazing" and we were into the final 10km… I could smell the finish!
I caught up with a few people from earlier who had had their little "2nd wind" and I found myself over taking people again, it felt good! Mindful that tomorrow is another day of running (I'm fact 3 more!) I took the descent in Zermatt with caution ( not that I ever need encouraging to take a descend steady ha!) Anyway, I overtook a few other ladies on the way down and thoroughly enjoyed the absolute quiet of coming down through the forest. It was just so peaceful and calm
Hitting the streets of Zermatt a chalked message read "500m to go" ! I've done it! Day 1 complete 24 miles/39km in 6 hours 52 minutes. 6th lady to cross the line - 3rd from the UK.
I was absolutely ecstatic after that first day, yes tired, but feeling capable and not too tired. Yay!
A relaxing evening and a Matterhorn sized portion of spag boul I was feeling good.

UTMR stage race. Day 2. Zermatt to Gressoney-la-Trinite
Word of the day on UTMR - HARD!
It was a flippin' tough feeling day out there on that second day!
I certainly felt the 24 miles from yesterday on that first 1km out of Zermatt. Knowing the first part of the day was bringing a 12km climb I knew it was going to be testing ...oh my that climb just kept on giving! (And taking of all my good mood )
Thankfully again the good conversation of a few fellow runners made the second half of the climb go quicker! Talk of the Dragons Back race made UTMR sound like a breeze
Upon reaching the first aid station at 10km the view made all that hard work worth it. Today was the day of crossing the glacier and what a beauty Microspikes on I got a peak in energy having a run on the snow and ice with another runner and eventually reached the highest point on the course - Welcome to Italy!

 The next section - honest - struggled to get motivated. Felt sluggish after the long descent and even the delish apricot pastry tart at the aid station wasn't giving me energy. Plus my quads didn't approve of that descending!

Anyway …. This feeling went on for a bit, won't bore you with that!
The descent did continue and got incredibly pretty as we headed down to meet the river and met some grazing cows and donkeys *see photos.

The last 9 (ish miles) were something of two halves. The climb (not just a little rise on the elevation graph as thought) another meaty 5 miles up and over the last pass with some big rock hoping and scrambling (decided today when I'm tired and a bit deflated I like having to concentrate on something a bit more technical!) Second part, the beautiful descent down to Gressoney via narrow rocky tracks, through woodland and along the river to that finish in the square. I thoroughly enjoyed that after such a tough feeling day. I really wanted to come in under 8 hours today but just slipped over by a minute, but hey close enough for me on this occasion.
Today I lost a little of that competitive edge, but what I did do was keep my head, didn't push too hard (so I couldn't redeem it) chatted to some lovely people and got some great piccys
I was incredibly pleased to find out I still made the 10 coming in 9th lady even though I'd thought the bottom had fallen out of the day.

Sadly that evening we found out that day 3 has been cancelled due to the arrival of some really heavy snow on the tops and more forecast for the preceding 24/48 hours. 
Yes disappointed, but safety first and it was most definitely the best decision for all.

These two days had tested me and that second day wiped me out! I would have loved to have seen how I progressed over those following two days to see if I could overcome the fatigue....? I was so pleased with finishing top 10 on both days but I certainly felt that was so much more preparation that could go on prior to the next time I attempt a race like this.

A day off on the Friday was a soggy and cold one, but got in a nice walk, some good food and coffee and just some rest. Cannot complain!

Saturday bought a bonus shorter race to those that wanted it. Of course I did! It was also a bit more back in the comfort zone at 22km - winner!


Saturday was not the stage 4 as planned but what we did get was a fantastic 22km technical and fun race out of Macugnaga taking in absolutely stunning views of the Monte Rosa. Taking us up to over 2000 metres the weather allowed the most stunning of views on what was a much fresher feeling start to the day.

Heading out of the village up and out towards the glaciers we got to run forest tracks, climb steep rock steps, cross waterfalls, run rocky glaciers and some fantastic flowing forest single track.
It may not have been the 4 stage race as planned or expected but this was a brilliant way to end the week. The whole UTMR team and local mountain guides laid on this race last minute for us and did a fantastic job. Some big smiles crossing the line this morning 😁

Running 22km after the two days of 40km plus was a refreshing feel and it was nice to feel I could go out a little quicker and push myself over a distance far more in the comfort zone but in a stunning location 🏔️🇮🇹🌲🐐✨😁Today I was really happy to finish 5th lady in the race (even got a post race interview 😆) and then over the 2 days of the stage race I finished 5th lady over all and 4th in my age catgory. I am incredibly pleased with that 😁so next year the I think I'll have to come back to see what I can do over the full 4 days 😁

On returning from Switzerland I could not believe it that I received another call up to wear the Welsh vest!

This time at the Home Nations race in Snowdonia National Park up and over the beautiful Moel Eilio.

The same dream team of Elliw, Gemma and Katie toed the start line at the bottom of a very steep track for this 8 mile race! It was late September and in true British form it was absolutely boiling....and this race route offered no shade what so ever.

I remember thinking that the views were fantastic and that a couple of English and Scottish Women had the walking pace of a very decent parkrun! Anyway I kept myself in check and made sure I was pushing as hard as I could knowing that I needed to keep strength in the legs for the long descent.

As with many of my races descending is my weakness and something that I am learning to embrace with a little more "Just go for it!"
As I hit the reasonably flat gravel path that traverses around the mountain I could feel some stability and speed coming back into my legs as well as dreaming of a massive glass or water and a even a beer!

The same lane we started on saw a steep and harsh descent, but one that allowed me to overtake another lady plus a couple of men, to see me cross the line in 1 hour 11 minutes. Boiling hot and in need of a dog bowl full of water, but so happy! 😁

The ladies team finished in 3rd on the day - fantastic!

I feel so incredibly luck to have had this opportunity with the company of some lovely and super talented team mates and friends.

Here's to next year and working towards future mountain running opportunities😀

A year of running I could never have imagined.....discovering Parkrun and getting a Welsh vest!

Well.....2019 and running has been one I could never have imagined! 
I have run races I have loved, some I have not enjoyed quite so much and achieved results that were never something I thought would actually come to fruition. 
This post isn't going to be a blow by blow account of all the many races and results just some of the highlights and challenges that have ultimately been all part of my journey to the start of Ultra Tour Monte Rosa. As well a "Big up" to those that have been a part of this years running exploits.

"Sunny day fun run" Kingswood. 7th July

Coming off the back of a very pleasing Cross Country season at the end of March, that marked the start of the "big" races and "proper training". Cross country helped me to enjoy running fast and over shorter distances, whilst still being in my preferred off road and muddy environment! 

Training this year has been helped hugely by the support of great friends and heading on adventures in Snowdonia, the Peak District, the Isle of Wight and of course the beautiful trails and hills of home. I have had an absolute blast. 
Special mentions and "Thank yous" to some particular people.
Jon (AKA Gee Bear/#BestieBear)You have been an absolute STAR! Motivating me when I didn't want to run up that hill or I was having a run where I had less coordination than a toddler and of course the mighty "AMERICCINO"! So many smiles, laughs and tumbles haha! :-)

Start of our run up Cadir Idris. 15th May

Up on the Kymin (One of so many visits this year) 21st June

Jon and I on our Pen Y Fan adventure. 8th July

Sugar Loaf Masif!! 1st August

Next Claire. Meeting through a love of running at the Sugar Loaf fell race in April. This summer we have had some awesome adventures on the trails, hills and Mountains of England and Wales! Thanks for being a blinking awesome support to me. Here's to more of the same!

 Claire - Super supporter! On the Snowdon descent after the Twilight race. 28th June

Table Mountain on a windy Sunday afternoon. 1st July

"Matching tshirt kn*bs!" Snowdonia Trail marathon and 10k. 14th July

A mention also must go to Lisa, Ray and Sammi (No photo of Sammi...camera shy lols, and away doing some amazing grown up work!) Thanks for your company on training runs, chats about running, visits to the pub for refuelling and some great laughs!

Grwyne Fawr reservoir loop taking in Waun Fach. 11th May.

Before I finish my "Thanks" I will mention my most brilliant Mum. Always there in the background waving her "Faye Flag". Attending and patiently waiting for me to finish races or to get home from training runs -"Won't be long Mum" getting home 3 hours later! Thank you for your unwavering support. Oooh also - my little Isla Pup. Unconditional love and shared many hours out and about with me.


Now to a brief overview of how things have gone with my running through 2019 (most recent first)

July

Snowdon International race July 2019. First Welsh vest 😁😁15th international lady (19th lady overall) 2nd to score in Welsh team. 01:30:40

Snowdonia Trail Marathon. July 2019. (GB Selection race) 14th lady, 58th overall 04:41:44.

June  

Midnight Mountain Marathon (Half) June 2019. 01:38:33. 1st Overall.

Snowdon Twilight June 2019. 56:52 6th lady (1st Welsh lady) 43rd overall.

Man V’s Horse 2019 - 1st lady 03:05:11 (46th over all including relay teams)

Isle of Wight Needles Half 2019- 1st Lady 01:38:04 (19th overall) Isle of Wight Tapnell 10km 2019 - 1st Lady 42:56 2nd overall

May

Mount Famine fell race - 2nd lady. 54:44. The one with the crazy Berkley Marathons esk start!

Hay Field May Queen Fell race - 2nd lady 25:10. Shortest race I've ever done. Loved it!
 

April

Red Kite trail marathon 2019 - All set to finish 1st lady and queue some navigation issues! Marathon turned into 32 miles in the same time the winning lady ran the 26.2 miles. (All good experience right?)

January 

Winter Trail Wales (Coed Y Brenin) 3rd lady and “Queen of the Sting” 01:49:57
 

1st Lady and 2nd overall at the Tapnell 10km trail race. 1st June

Needles Half. 1st Lady 19th overall. A beauty of a race :-) 2nd June

Snowdon Twilight Race - 28th June. 1st Welsh Woman to the top!

1st overall Midnight Mountain Half Marathon - 29th June

To my utter surprise my running performance at both Man V's Horse and the Inov8 Snowdon Twilight race drew the attention of the Welsh selectors. An email landed in my inbox a few days after running up the Llanberis path asking me to be a part of the Welsh team for the Snowdon International Mountain Race. What the?! The words "Are you any good at running down hill?" made me quiver but also grow a pair and get over my fear of descending!

Que a return trip up North to Llanberis and the race of my life! 

Nerves, excitement and honour like never before. A race experience that I absolutely loved and could not have been happier with my first Welsh performance. If I am lucky enough to be selected again I might give a mountain marathon the weekend before a miss! I found new found confidence and drive that had not truly surfaced until this race.

Women's Welsh Snowdon International Team 2019

 

"Worst bit, but short bit!" Almost there! Snowdon International 20th July

 I now move onto one of the revelations of 2019. My discovery and now slight obsession with Parkrun! By no means was I "Anti Parkrun", it just didn't really appeal. Short distance, usually a lapped course and on a Saturday morning. (For years Saturdays have always been a working or race day only)
Thank you Claire for persuading me along to Glossop Parkrun back in May. You have unleashed a monster! 10 down and and loving a Saturday morning on either my local Forest of Dean course or doing a bit of Parkrun Tourism. We are incredibly lucky in these parts to have so many great courses fairly close by.
I have to say 5km is really growing on me - Shhhh! Don't tell anyone though! 

Embracing the Parkrun love! 1st June

Medina IoW Parkrun. 24th August

I am just over the moon as to how this years running has unfolded. I can honestly say I have loved it and learnt alot! Testing myself across different distances, varying terrains and more pleasing going out and doing races that I would usually have shied away from. "No that's too short....I'll be sh*t!" Turns out its better not to worry about that and just run and have fun. It is my hobby and the way I love spending my spare time so I should be enjoying myself right?

 

 Cadir adventure. What a beauty! 15th May

So over the moon with my win at Man V's Horse. 8th June

 I think that's enough of my ramblings! Time to get ready for the race I have spent the whole year prepping for.... when I signed up in January it seemed such a long way off! haha! Lets go finish packing :-)

 

 See you on the mountain!!