Pushing on a little further every day

After a good win for Wales over France last night (good not great, we seem to have difficulty crossing the line) I actually left the pub early, not that I wasn’t enjoying myself but I knew I wanted to run today. How times have changed!

I felt good today and planned to do a long run so took my pack (did I mention I love my Inov8 pack) with me. Lucky I did as I ended up doing 15 and a half miles!  Basically it was the half marathon I did before with a trip along the beach to Marcross tagged onto the end. I must admit I felt pretty damn good for all of it up to about mile 12.  At this point i came off the lovely smooth flat sandy stretch back onto rocks and found my legs were stiff and it was difficult to pick them up higher for the rocks.  This did abate after a while, I’m guessing that the low stride of the sand locked them a little.  Will have to remember this – pick those knees up on sand!

Speaking of knees I had very little trouble with them today.  I deliberately set a slower pace as I knew i’d be out longer (not that it was much slower according to the watch by the end) and concentrated on my form. I’ve been looking at chi running, as much because I try to keep an open mind and i’m currently devouring anything running related.  So I was trying to stop myself from leaning back which I tend to do on flat ground. This may have helped the knee or it might have been the slower place or the moon may be in Aquarius or something, all I know is it doesnt hurt.

I was feeling the distance in my legs by the end but I guess no pain no gain and all that malarkey. A good rest day tomorrow should help matters.  I also found a fuelling formula today that worked for me. Start fuelling 45 minutes in and every half hour after that. It seems to be about the right interval to keep me going steadily.

So all in all i’m really happy with today. The distance, the pace, my mood and it really feels like i’m progressing – albeit slowly – but at my own pace and in my own way. Enough burbling, to the photos!

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View from Witches Point – Yes I know i’ve posted similar photos before – I just love this view!
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Southerndown Beach
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Like a millpond as they say!
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Other side of the Ogmore river – Merthyr Mawr dunes – Now theres a thought ….. (Oh and pony trekking)
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I used to sit here for hours just throwing stones for Soak to fetch – She loved that game and would never tire of it.  I stopped here for a moment thinking about her today.
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And as I stopped and thought the sun poked through the smallest gap in the clouds and shone on me – I know i’m a sentimental bugger but I just get the feeling she’s letting me know she’s ok
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Decided to take the narrow route above the cliffs
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Kind of wish I hadn’t as this was the drop if I missed a step
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Twas a police helicopter hovering over the area today – Plus a few rescue boats, not sure if it was an exercise or they were actually looking for someone.
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Waterfalls on the return path home
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Not sure I can eat these….
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Aid station manned by horse – Nope shouldnt have eaten the mushrooms

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Up & Down or Rather Down & Up

Gorgeous day today that had me thinking that perhaps … just perhaps spring is here …. and therefore watch it rain tomorrow.  I pondered whether I should be taking a rest day as I had a niggle in my left ankle to go with the usual dull and faint throb in my right knee. But the weather was just so fantastic I coudn’t do it, I couldn’t resist the run and with views like this can you blame me?

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Rest day – I’ll wait for a rainy day

The tide was rapidly coming in so I hot footed it to the sand and managed to competed Traeth Mawr and back before i got cut off (sounds dramatic, I was easily back in time)

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Sun starting to set at Traeth Mawr

So ok I had run when i probably should have rested so time to go home …. but wait it’s still lovely and warm and the sun hasn’t set ….. and I’ll just go up onto the cliffs …. and run to Marcross and back adding another 3 miles or so.  I’ll rest when it rains I swear!

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Marcross lighthouse at sunset

So a really enjoyable six and a half midweek miler. I’m a bit achey in the knee right now so maybe a rest day tomorrow ….

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Sunset over the Nash sandbank

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Cliff run and sunset

Was a beautiful evening and couldn’t wait to get home to run down to the beach, knew the tide was in and wanted to check on the legs before deciding to get up on top of those cliffs! In fact I felt just fine after the weekend and found myself pushing harder than I normally do for most of the run – especially the downhill bits. I decided on sunday that downhill miles are essentially “free” miles and so I need to learn to maximise their potential and save myself some energy. So today I practiced letting gravity take over and increasing the stride length. It can get a bit hairy at times, especially with the steepness of some of the hills coming down from the cliffs but it’s also great fun and a skill I want to improve.

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Tides in so up on the cliffs I go – Between Cwm Nash and Cwm Mawr
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Cwm Mawr – Thats a hill opposite I need to master
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The fields on the way home – I promised you sunsets slowrunnergirl and I do not let down :p
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More sunsets! (Ok so technically the same sunset from a different location)
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Sunset over the stream at the ruins of Monknash Monastory
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Bit close to the edge to be honest but the beach from the Cwm Mawr side
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Sunset as viewed from inside a prickly bush

 

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

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Blue skies at Cwm Nash – First hill done
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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.
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Arriving at Marcross – The lighthouse is in the distance. I believe these are Iron Age barrow mounds. Great to run on and around.
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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.
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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
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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

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When Trail Running goes a bit Blair Witch

Thought I’d have a change of scenery today so I ran the trails around St Brides common (St Brides being the next village to us). I used to walk Soak up here a bit so I knew a little of the area but not that much, today was as much about getting out into different conditions, finding a few hills and just going where the trail took me.  It turned into an 8 mile jaunt which I didn’t really intend to do but I felt fresh and the way i’m feeling at the moment i’m not too worried about the legs for the half on sunday so while the weathers good why not do a little more?

So my journey in photos

 

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Nice easy trail to kick off with some sand to get the muscles working
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Looking down on the River Ogmore
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I ran floodplains
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And saw some geese (Possibly Canadian Geese I don’t know, I’m no avian expert)
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However I know a swan when I see one
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My phone kindly made a panorama for me without being asked
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Climbed a hill – ended up on a golf course. Variation is the spice of life and all that
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First lamb of the year spotted!
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Ok so when is a left turn not the right turn?  When the trail stops and you end up in the woods running along a 45 degree slant with no path.
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Still lost in the woods and it’s all going Blair Witch (Ok I’m using some poetic licence here, I sort of knew where I was I just couldn’t be sure. We used to play around here as kids but it looks different now)
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Success! This is where I was trying to find. the old quarry at Castle Upon Alun.  Scarily we used to happily climb these cliffs as kids with no safety gear whatsoever. Ahhh the feeling of being an indestrucible young un.
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It actually gave me chills realising how steep these things actually are
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Took the scenic route back – All uphill it seemed
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I pass this tree everyday on the way home from work. I call it the “fuck you tree” For some reason it was felled years ago but in defiance it is determined to sprout again and keeps growing year on year.  Can you draw inspiration from a tree?  I do, it reminds me that whenever life beats you down you don’t give up. You get up, dust yourself off, say “fuck you” and grow again.

So all in all a great run which put a smile on my face, especially the ending with my inspiring tree which i’ve wanted to take a photo of for a while and today serendipity happened.

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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.

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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!

 

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Cwm Mawr hill training

 

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Looks even steeper from the bottom.

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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.

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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)

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The storms completely eroded this soft chalk cliff back about 2 or 3 feet in one night by my reckoning
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Todays obligatory sunset photo
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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.
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Todays Route