Last trails and hills before the half

A beautiful day to get out today, had things to do this morning so had to run when tide was in (grrrrrrrr) but as I’m learning every cloud has a silver lining and all that. I decided to run along the cliffs so I could get a few hills under my belt.  It was so lovely I couldn’t resist taking my camera as well as my phone to see if I could get better resolution photos. I quite like the way some have turned out, feels much more natural than using phone filters.  As for the run it was just under 5 miles and at a steady pace for the terrain. I started in the usual place at Cmw Nash

SAM_1987
Blue skies at Cwm Nash – First hill done
SAM_1992
Looking from Cwm Nash to Marcross. Keep an eye on the cliffs at the far end of the bay – I shall appear there in a few photos time.
SAM_2003
Arriving at Marcross – The lighthouse is in the distance. I believe these are Iron Age barrow mounds. Great to run on and around.
SAM_2004
Here I am at the other end of the bay from photo 2! It’s a beautiful run along these cliffs but you need a head for heights to come up here to take this photo.
SAM_2013
Oh and to get up there to take the photo you have to climb this beast – I managed to run the whole thing, well sort of run, more of a powerhike
SAM_2011
Hey look at the amateur photographer with his shadow in the photo :p  Anyway thats the forest I get to run through on the way back. Much fun on a narrow slippery trail =)

So all in all a great run, everything felt fine so now some rest until sunday – To be honest I’m glad the forcast is for rain tomorrow otherwise I’d be itching to be back out there

Image1

Just a quickie

Wasn’t going to go out today, it’s rained non-stop for about 18 hours but it’s half term and I’m therefore off work (the joys of working in schools) and I just couldn’t sit around inside anymore. Just a couple of miles through the fields now converted to streams. Felt heavy on the legs but also felt like it worked out some stiffness too.  Good news is sunshine tomorrow – I hope!

DSC_0084
More grey than blue today
DSC_0083
Angry seas

Image2

Blowing away the cobwebs

Well I awoke with a bit of a hangover, a legacy of celebrating the Welsh win against Scotland yesterday (Though the performance wasn’t great I fully admit). So I slothed around a bit until the tide went out and decided to go for a trot to make me feel better inside and out.  And around 10 miles and just under 2 hours later I got back.  Seems like I can run fine with a hangover, in fact it actually got rid of it, I feel fantastic while I write this. Plus on a bright sunny day I got fresh air at the top of cliffs like this.

DSC_0005

Also happily no knee pain today, I wore the Adidas Kanadia which I try to avoid doing in wet and muddy conditions because they’re not in any way, shape or form waterproof. I’m guessing that if it turns out they’re better for my knee then I’ll be sticking with them full time, watery feet or not.

So in a weeks time I will have completed my first trail half or will have perished in the attempt and today was a good confidence boost. Plus I decided to put in some hills for the practice. In particular this bugger which i’m proud to say I made it up in one go!

 

DSC_0011
Cwm Mawr hill training

 

DSC_0016
Looks even steeper from the bottom.

Image1

Dem Bones

A lovely evening to run after work, managed to fit in around 7 miles all offroad by getting to Witches Point at Southerdown then returning. The tide was way out and the sun was setting making it quite the spectacular run down there.  I can’t believe I ignored this place of tranquility and beauty for so long, well at least I’ve rediscovered it now thanks to running.

I felt a bit off for the first 2 or 3 miles today as if something wasn’t clicking then as usual I felt fine afterwards and by mile 6 I felt like I could run forever. Does this ever happen to anyone else? Of course I always beat myself up for the first few miles that it’s going to be a bad run and it so very rarely is. I need to stop listening to my inner voices. Plus a week sunday i need more than ever to be confident and know that it will all come together by halfway!

Oh the title of the post yes …… Dem bones indeed. I mentioned in a post a while back about the bones of local 12th century monks being found buried in the soft part of the cliffs at Cwm Nash.  Well the latest storms have uncoverd more which I actually discovered yesterday but didn’t want to post about until I’d informed the local archeological authorities.  Well they responded to me today that they would investigate so i’m posting as the tide will remove them anyway very soon. Of course as its not the first set of bones found its not national news anymore but I was kinda excited to find them.

DSC_0155(1)
Looks like a leg to me (I’m no doctor)

So yeah – 800 year old bones (or 4-500 year old depending if they’re monks or shipwrecked sailors)

DSC_0157
The storms completely eroded this soft chalk cliff back about 2 or 3 feet in one night by my reckoning
DSC_0166
Todays obligatory sunset photo
DSC_0176
Not Soaky and I making prints anymore but someone had passed this way and it made me feel happy inside that at some point this afternoon a dog has had the time of it’s life at the beach.  If you have a dog give them a cuddle right now – I command it! Every moment you have them is a gift.
Image1
Todays Route

Midweek Rock Hop

Got home with plenty of time to run. Haven’t been out for a few days and felt fantastic , I think I shall take a few days off prior to the half if this is how I feel. Had so much energy, got to the beach and the tide wasn’t as high as I expected so managed a little sand running but couldn’t resist the lure of a bit of rock hopping. Technically it was a stupid thing to do as at speed it’s risking a broken ankle at worst and a sprain at best but I just couldn’t help myself. It was just one of those days, so a good half an hour spent bouncing around the beach for the joy of it plus some driftwood hunting. All in all a great way to finish off wednesdays daylight =)

SAM_1957
Sunset at Cwm Nash
SAM_1959
My rockhopping playground
SAM_1960
Cwm nash cliffs and pebbled beach
SAM_1967
Me lying in a rockpool
SAM_1972
Just ….. Sunset

Todays route

Image12

Mapping a half marathon trail route

I’ve spent a lot of time running along the beaches and cliffs of the Heritage Coast in South Wales – At least the part I live near which has given me the idea to map a half marathon route from Marcross beach to the river mouth at Ogmore by Sea and back.  Mainly as I wanted to see if I could – I find this a pretty good reason for doing anything.

The map


About the route

This is a half marathon trail course I have run myself in sections plenty of times. As it is a trail the exact distance run may me over or under 13 miles by a significant amount so bear this in mind.

The route takes in both beach and field/grassland running and the beauty of it is that you can run these in different combinations according to taste.

The overall route runs from the carpark at Marcross beach (next to the lighthouse) and along the Heritage Coast to the rivermouth at Ogmore by Sea and back.

If the route on the google map is followed then you will first traverse the rocks and sand of coast as far as Witches Point in Southerndown before climbing up to the top of the point before following the trail to along the cliffs and then the pathway to Ogmore Beach. You will then return along Ogmore Beach and along the same path back to Witches Point where you will, instead of running the beach path run along the top of the cliffs all the way back to Marcross.

Of course if you wish to run the beach on the return journey or indeed the cliffs on the outward journey you can mix and match according to taste.  You can reverse the whole thing starting at Ogmore by Sea, running to Marcross and then returning.

Much of the beach part of this run is dependent on tide times. It cannot be run at high tide and I would recommend running it an hour or so before low tide if you wish to maximise time on the beach. You can run the whole route along the cliffs never touching the beach at high tide.

Warnings – The tides here are the second highest in the world and can catch the unwary out. Always know the tide times before you set off and give yourself plenty of time to get off the beach before the tide comes in.

The route takes you over rocky beaches and care must be taken, slow down on the rocks, although loose rocks and pebbles look solid they often shift underfoot. Some of the smoother paved looking rocks are great to run on when dry but when wet or covered in weed they are treacherous, no matter the grip on your trainers you will slide and fall so slow down. My general rule of thumb is that the darker the colour of the rock the more slippery it is.  Stay clear of the cliffs as rockfalls are common.

Part of the route has you running along cliff tops – show common sense and stay away from the edge. The cliffs are unstable at the best of times and rockfalls happen frequently. Be aware of your surroundings and watch for changes in the path direction as it does come within a few feet of the edge in places.

There is often livestock in the fields, give it a wide berth, especially when new born and young animals are present.

You will be a fair distance from help if you suffer an injury so carry a mobile phone. The weather changes quickly at times and extra clothing is recommended for the cliffs section as the wind is much stronger up top.

 

 

 

Onwards

Another run to and around the beach after work. I feel like i’m posting the same thing every day – and in a way I guess I am but this is also a log for me of what I’ve done and when. Runkeeper keeps the stats but it can’t tell me how I felt, what I saw, what inspired me that day. So i’ll keep on keeping on with the same reports!

A 4.5 run and it felt good – todays route

I’ve noticed how much easier its becoming to do what I now consider “short” distances, when once 4 miles was a killer and something to be proud of it’s now “something I can do” not that i’m not proud everytime I get off my ass and run it’s just nice to feel there’s still progress going on.

I was also happy to remember to take carrots for the horses today! They certainly enjoyed them as much as I enjoyed feeding them!

Also I found the natural freshwater spring on the beach a friend had mentioned. And it is indeed fresh water bubbling up from the sand and tasted wonderful. Must be all that filtration down through these cliffs! I do love my beach, it never fails to surprise.

SAM_1951
Huge horse, tiny carrot
SAM_1953
Freshwater spring bubbling up through the sand
SAM_1954
Bubbling!
SAM_1956
Cliff filtration system