Another Midweek Bounce

Beautiful evening – What is it with wednesdays at the moment! Having been stuck inside and in a chair on a course all day (I haven’t sat in one place for that long for literally years) it was great to get out and head for a run. The tide was out but coming in fast so only time for a short rockhopping session (Yes I do remember vaguely saying I shouldn’t do this but I just can’t help it)

Today I love running =)

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Sunset at Cwm Nash
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Aaaaand this is what happens when you play with the filters on your phone – Looks like i’m running on Mars
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Todays Route

Back on the trail

After a loooong six days off due mainly to weather (does anyone else feel guilty if they can’t get out even if its madness to try) I managed to get out after work today. In fact the conditions were still a long way short of pleasant tonight with a biting wind and rain but I simply couldn’t hack another day without getting out running. I’ve told myself the break has done my body good but it felt a little weird and stiff today. But by the time I was about home (only 3 miles) I felt great again. I must keep this in mind in the trail half coming up, don’t panic in the first few miles when I feel rough.

I also mixed in some hill climbs at the beach on these steep little monsters.

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Hill climbs at Cwm Nash

My only worry really is my knee which was aching again, though then again it was aching in work earlier. Clearly it doesn’t want rest!

Anyway, it was good to get out and good to post again

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Todays Route

 

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Approaching Nash Cwm
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Stormy seas at Nash Point
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Sunset over Nash Sandbar in the Bristol Channel

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 =)

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

Todays route

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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.

 

 

 

Sunday Shorty and DIY

Just a quick run to the beach and back. Weather is pretty vile so it was into a stiff wind on the way down. Legs felt a little tight from yesterday but soon found a nice rhythm to tap out and enjoyed.

Tide was high and the waves were crashing in on the rocks, unfortunately my photography skills once again let me down so this is the best of a bad bunch (if this is the best you can only imagine the others)

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Wave action at Monknash

Got home and put up a shelf, found this piece of drift wood a while back and have been meaning to put it up for ages and finally ordered the hidden brackets I needed. It’s just going to hold some of my running kit in an attempt to stop it’s neverending encroachment into every room.

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Also realised that everytime I post a Runkeeper route no-one can see it unless they are a Runkeeper user. So introducing a new initiative ….  Pace and time looks shameful but take into account there was a major break at the beach for photos and driftwood hunting. I really need to find the autopause function on my Garmin.

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Todays route

 

Something different

I didn’t run the beach. Today was a different plan, my friends run a football club in Llantwit which is around five miles away and they were playing home so I decided a road run to go and watch and then a few pints and catch the bus home. So I packed up some clothes and crammed them into my pack so I could change there and off I set.

First time in ages I’ve run any distance on the road and I quite enjoyed the change. Luckily I have a pair of road shoes too I bought before the trails became an obsession. Nike Air Pegasus or some such thing. I’ve only run a mile in them though and the journey there caused me some pain in my left foot. I put it down to running on a different surface and new shoes.  However I managed to keep up a nice pace and had fun keeping an eye on my stride, pace and form. It’s much easier looking at such things when you’re not constantly leaping rocks and looking for the best path through trails.

The routes – yes routes as my Garmin decided to split the run into two. And why did it do this? Because when I got to the football ground there was no-one there. Not a soul. Either I was misinformed and they were playing away (most likely) or the game had been called off (a possibility with the amount of rain we’ve had lately)

So now I was getting cold pondering what to do next. I nearly headed for a nearby pub with a plan to catch the bus back but of course I decided to run straight back. The old me would have gone for this – hell the old me wouldn’t have run here anyway. So as I type this I’m proud I chose the harder path. Runnings more fun right now anyway!

The good news was that the Nikes felt fine on the way back although I did notice the impact of running on the road did aggravate my knee more and I felt my achilles starting to pull so I don’t think i’ll make longer distances on the road too much of a habit.

I was surprised to see that combined I ran around a 9.30 per mile pace. And this included getting lost on a housing estate on my way there (I must have looked a bit of an odd sight with my yellow running jacket and pack running through the estate looking confused). Hence why the route out is slightly longer than the route back!

Route out

Route back

Mainly though the route was through scenic countryside anyway as it shadows the Btistol Channel and I only took the one photo …. which now I’ve checked is as blurry as hell.

So have some archive images anyway as its saturday!

 

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Soaks with her favourite thing – A piece of wood to chew on
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Trail ends at Cwm Nash beach (spot the dog)
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One of my favourite beach photos

 

 

Running – Thoughts, benefits, motivations and how it’s helped me

It’s been several months now since I started running and I thought i’d draw up a list of the benefits i’ve found. maybe it’ll inspire someone else to get up on their feet. Running has helped me through bad times and i’m sure it will in times to come.

Running has given me belief in myself and self esteem.  I’m doing something for myself. I’m doing something I never thought I could do, both physically and mentally. It’s given me pride in myself. I feel I have and can achieve more.

Running has given me a focus. Ever feel like you’re just drifting through life?  Well maybe I am in many ways but now I run it’s showed me how to focus on something and i’m letting that seep through into all parts of my life.

Running relieves stress and gives me time to think. Had a bad day at work? Run, run it off. Thinking negatively? Have a run and work through the issues on the move. It’s much easier to sort through things and bring the important ones to the surface while you’re in motion and feeling that running buzz kick in.

Running provides motivation, it used to hard to motivate myself to do much of anything. My focus was only on looking after my dog as she got older. Now I can self motivate. I’ve learned to push myself to run and choose the harder option rather than sit on my ass. I have plans for trail half marathons, hell i’m already signed up to one in 3 weeks. Motivated now? Bet your life I am.

Running has taught me patience. None of this has happened overnight but I’ve learned that given time you can effect positive change. There’s no magic bullet cure for negativity. Pull yourself out of it one step at a time, just like running, take a deep breath and push off, one foot in front of the other and just go. Don’t look back, focus on the path ahead.

Running has got me out of the door and into nature. They say nature is good for the soul and I believe it. I love trail running, I love being outside in the elements. It makes me feel alive. I see things I would otherwise have never experienced. You don’t see much within four walls and the screen is no substitute for real life.

Running has helped me grieve. People might say it was only a dog but I looked after that puppy for sixteen years. From the moment I found her to the moment I had to let her go I loved her for every second. I still do. I ran the day I had to have her put to sleep and I think of her when I run the beach where we used to walk and it makes me feel closer to her still. That has helped a lot.

Running has given me an interest even when i’m not actually out there on the trails. I like to think about it, I like to blog about it (here I am typing this!)  I like to read others thoughts about it.

Running has taught me to march to the beat of my own drum. You can read about how to run and what you should be doing forever on the internet. I believe it’s each to their own. Listen to your body and you won’t go far wrong. Perhaps to win races or set great times people must stick to training plans but that sounds like a job to me. I run for the joy of it. There is no end goal for me. No magic distance or time. Just do what I can and push myself a little further when I feel I can.

Running has made me feel fit, or at least fitter!! I was scared of how out of shape I was at the beginning of last summer. A few runs in cricket and I was almost on my knees – That’s heart attack territory for you.  Now I feel much better, I have more energy, I get more done in work, I want to be in motion not looking for a chair. Yes I ache occasionally, you know what? It’s nice to ache, it feels like progress when my muscles tell me “hey that was hard”

Running has helped with weight loss – Ok so to be honest I haven’t lost a huge amount while running. A few years ago I lost 70 pounds through sheer effort of will and hard dieting. That started to creep back on but running has helped me shed that creep again and i’m slowly going back down but feeling much stronger for it. It doesn’t feel like “diet loss” it feels like “strength gain”

Running has helped with my nutrition. I’ll freely admit i’ve never really thought too hard about what i’ve eaten. Now I think about it a lot. If I want to achieve better things (and for better things I don’t mean winning races I mean feeling that I’ve achieved something personally) I need to think about how I fuel my body for the runs. I’m virtually vegetarian now, in fact I don’t think i’ve eaten meat since xmas. I ensure that I have enough fuel for longer runs and eat as healthily as possible.

That turned out to be more expansive than I originally thought.  If anyone out there needs any reason to get up and go then just pick one of those points and use it as motivation, the rest will follow if you stick at it.  I run alone by choice, there are other benefits you can get from joining others – friends or a club.

I didn’t think I could do this. Sometimes I still don’t think I can do this. Don’t be afraid of failure. Pick yourself up, dust yourself off and go again.  The only failure is when you stop trying.

If you feel just a little inspired and want to get started running but not sure where to start drop me a line, i’ll quite happily give you the push off the line you need. Im no expert and will never claim to be but I know what it’s done for me. It really is something anyone can do – I’ve just proved that to myself