Monday hill training

Andy Robinson writes to let us know about a new service from the club for slackers, part-timers, the retired and the non-gainfully employed[1] …the Monday morning hill session.

The format is simple: Monday mornings, 9:30, at the corner of the woods above the Ring o’ Bells, Overton (Frodsham).  Look for Middle Walk on the map, just off Bellemonte Road.

All we do is run up and down the Sandstone Trail zig-zags to the monument & back. It’s 60 metres of climbing per rep, and very good training for fell races. Contact me, Jackie or Janet beforehand to check who’s likely to be there.

As Andy says, it’s great training for the fells and equally good for anyone wanting to add a bit of leg strength. This kind of thing has been called speedwork in disguise by some coaches. Ideal for all abilities, you’re guaranteed to benefit however many you do or however fast you feel like going.  Good for a mixed group, you’ll find yourself doing your own thing and exchanging sympathetic glances as you pass each other on the way up and down, doing their own thing.

Steve

[1] just jealous because until recently I was in that group and able to enjoy the joys of the daytime session.

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Sandstone trail challenge Sat 21 May – help needed!

We need volunteers to help us on the day of the Sandstone Trail Challenge event that we’re organising in May.

We need around 20 people, the majority to man the checkpoints between Whitchurch and Frodsham, but also we’ll need help in other areas, such as ferrying retired participants back to Frodsham Community Centre, and help at the Community Centre.

The event will be low-key compared to the 4 Villages, but will go on all day. I expect to be at the Community Centre at about 5am and not to get home until 11 at night, but apart from the core team we’ll schedule everyone else who helps for reasonable shifts.

Please let me know if you can help out – we need you to make the event a success.

Thanks!

Andy Robinson

Sandstone trail challenge 2011

We’re relaunching the much loved Sandstone Trail Challenge for 2011. A formidable challenge for runners and walkers alike, this event has a long history of involvement from Helsby RC and we’re relaunching it as an LDWA event for the current year.

Not just for runners! We’re a running club, but this an event for walkers and runners. Indeed half the places will be reserved for walkers, so there’s no danger of them being outnumbered. There’s an interesting round-up from Andy Robinson here.

Find out more on the Helsby website. Any questions, ask at the club  or email andy@crewood.net. See you on May 21! Be warned, it’s likely to sell out, we’re already half full, primarily from word of mouth.

Sandstone trail: end to end

People — with no apologies for length — we have reports of not one but two remarkable achievements. Andy Robinson, our tame distance expert this weekend completed the length of the Sandstone to post a benchmark best time. Showing no regard for vanity, Andy then set himself the task of researching other completion times. Read on to find out if he still holds the record…
Andy writes:

A couple of weeks ago someone posted a question on the FRA forum:

“What’s the record for running the full Sandstone Trail?” Nobody seemed to know. There are plenty of records for the Deeside Orienteering Club Sandstone Trail A & B races (11 and 17 miles), but when I tried to find out how fast people have run the full 33-mile Trail, I pretty much drew a blank. I know there used to be an event organised by someone from the fire service, and some of you will have run in that, but I would think that will have been before the Trail was extended into Whitchurch.

“Surely Helsby RC should have a name or two in the frame” I thought.

Anyway, my mountain marathon partner Chris was coming up for the weekend, and we needed a challenge, so Saturday morning saw us driving the short distance to Acton Bridge station, then taking the train to Whitchurch (changing at Crewe). We walked across town to the sandstone arch that marks that end of the Trail, stripped down to our running things & set off across the road and down the alleyway opposite just after 10am. We picked a good day for it actually: cool, with almost no rain. We were carrying about 2 litres of water each, plus a supply of Thornton’s Fruit Jellies (to be eaten at the rate of 4 each per 45 mins).

It’s a good run. Five minutes in and you’re running on the canal towpath in pleasant surroundings, giving an easy warm-up. There were plenty of boaters to wish good morning, and some of them even replied.

You follow the canal past the original end of the Trail at Grindley Brook and on to leave it at Willeymoor Lock. Here starts my least favourite part of the Trail, across farmland for a few miles to Larkton Hill. It’s not bad though, quiet paths in the main. At Larkton Hill you reach the start of the A Race route and the glorious switchbacks over the hills to Beeston – great running, and it didn’t seem nearly as intimidating as it does in the race. This year I’m going to walk up that first hill in the race and see what difference that makes…

Psychologically, the hardest bit of the run for me was keeping going past the end of the race route, knowing there were still miles to go.

My head was saying “but this is where you stop – what are you doing?”

We were both getting pretty tired by this time, and running up Manley Road felt hard. By the time we joined the Wednesday night route at Commonside we had both about had it, and I then had to break the news to Chris that we still had to climb that hill in front of us. He wasn’t impressed. We staggered on, Chris had a cramp attack climbing the Baker’s Dozen steps, then we hobbled down to the Bear’s Paw to lie down on the cobbles. It was about 10 minutes before we could sit up again, but eventually we made it to the bar for a pint, and I phoned Nicola to pick us up.

A great day out, and I’ll do it again some time. Did we set a record?

No. Chris Baynham-Hughes may have done though. He ran it last month in a much faster time, and I’ve not yet found anyone who’s done it faster.

Here are the completion times I know about:

John Rowlands – 7:00 approx – S Cheshire Harriers (06/06/2010)

Chris Baynham-Hughes – 5:29 – Helsby RC (24/07/2010)

Andy Robinson – 6:12 – Helsby RC (14/08/2010)

Chris Vardy – 6:12 – Norfolk OC (14/08/2010)

I’ll try to maintain a log of completions, so if anyone else has done it, please let me have your time and the date you ran it. Incidentally I’ve also asked Tattenhall whether any of their members have run it, but no-one’s owned up to it yet.

Andy Robinson

The thread on the FRA forum Andy mentions is at http://forum.fellrunner.org.uk/showthread.php?12341-Sandstone-Trail-Record (you don’t need to be a member or register to look).

I know the club has a long history of involvement with the Sandstone in it’s different guises. There are stories I know of from Mario, Joe, Vanessa and Mike S, at the very least. It would be great if we could get the details down here on the blog, before we all get too confused to remember!

Steve

PS Chris Baynham-Hughes adds:

Whilst we wait for Tattenhall to post times, I am basking in what I am sure will be short lived glory on the FRA forum. My experience was very similar to Andy’s and I’d recommend it for anybody looking for a really long training run or challenge. I had been talking about doing it for a long time and following a chat with Andy about his long distance shenanigans and the training he did for these runs I figured I just needed to go and try it. My theory was that I should at least get to Delamere and given that I know the way home from there I thought I’d be stubborn enough not to give up (but if I had to then my wife wouldn’t be too cross as she wouldn’t have to drive for hours to pick me up). As a result, when I reached the end of the superb Sandstone trail race I felt good as I knew I could make it from there; naturally I immediately took a wrong turn and ended up having to go off piste to get back onto the correct path, but hey, these things happen after 25 miles.

I had a glorious day to run, but made a few rookie mistakes. Firstly I wore a new pair of shoes (I’d run 1x10k in them a couple of days before). Running through Andy’s favourite fields my feet got soaked with dew and I soon felt a hot spot appear, so I stopped to tape my foot up. 5 minutes later I was back on the trail, slightly disappointed to leave the magnificent view I had whilst stopped. The run itself really is quite spectacular in places and for those that think running the whole thing end to end is nuts then I really recommend running it in stages. I also took a few wrong turns and didn’t take enough fluids with me – leaving me to beg a terrifically miserable café owner for some water (she showed me a level of distain I have never experienced before).

As the longest run I had ever attempted by a good 8 miles I learned a lot about the psychology of running such a distance. Being determined to finish meant that I went into survival mode very early on and shuffled my way around and beat myself up mentally for doing so. Now I know I can complete the distance I think it would be easier to break the race down into sections and run rather than shuffle. I’d certainly be able to enjoy it more if I ran it again as I know I can do it; I’d certainly do more prep and I’ve no doubt that I will do it again at some point. Of course at the end of the run you are also conveniently placed to load up on carbs; my preference is for the Guinness flavoured ones.

Chris