Maps and Schedules

I've been hard at work making maps and putting the finishing touches to my South Wales Traverse schedule. The maps, broken down into the six stages, are available on-line for anyone who is interested, links at the end. I have also published my schedule on-line. Stand back and admire the level of detail - no, I'm not that anal, the spreadsheet was created by others and I've just updated it with my pacings. Isn't it just a thing of beauty though...

After all that sitting down, hunched over the computer keyboard I headed out into the garden to cut the grass. Very nearly left that particular chore too late as the rain started just as I was finishing up. So it was back inside double quick - which is a damn shame as I was ready to chill on the decking. Finished off with an hour on the bike and some ab work before hitting the sofa...

So here are my traverse stage maps:-

Stage 1
Stage 2
Stage 3
Stage 4
Stage 5
Stage 6

There are a few deviations from conventional wisdom regarding the route with the main, and possibly controversial, difference being my alternative route over to the A40, missing out the Glen Usk Estate.

Finally Nailed The Descent...

That has to be the hardest 4k I've ever done - not to mention the slowest!!! Just shy of four hours. It was the up hill stretch that did for me. That and the fact I was hacking, slashing and pruning as I went. The descent on the other hand was as sweet as a nut. A more perfect route down through the forest does not, I think, exist. It took me under 15 minutes to descend and I was pootling. I didn't try to race it. I just had a bloody good, vegetation free, line. Mind, I didn't start at Pen Twyn Mawr so that adds on five minutes to the split but even so, it was a bloody fast descent without really going quick.

On all my other attempts I have faffed a bit through the lower sections of the descent. The top sections, provided you find the start of the trails, aren't too bad to follow. The trail goes a little cold towards the bottom and you have to fight your way through the trees to some extent. By walking up from the bottom I was able to discern a really good, mostly 'branchless' route - which I helped become even more branchless, if you get my drift. I also had to drag a few massive fallen trees out the way to unlock the perfect path but that was worth the effort.

I am bloody knackered now though. My Arms ache to hell. Not to mention my hands cut to ribbons but the route through the forest is now clear for the next generation of South Wales Travers'ers. I even put down marker tape on the lower section - and got rid of that bloody bit of wire that nearly did for me. So for anyone hitting the traverse this year, if you see my tape then you're on the money. And considering how hard work it was, swishing my new hand scythe was actually bloody good fun. It was highly satisfying to see those brambles overgrowing the top section suffer at my hand. There is a bit of an art to 'swishing' the scythe properly but once cracked those brambles didn't stand a chance.

Well, that really is the last bit of recce preparation done and dusted and if I can follow today's path in two weeks time then the descent really is nailed....

In all it's glory the gps trace of the forest descent:-

A Weekend Like No Other...

Like no other for six months, that is. It's going to feel so strange not having to go run for a stupidly long run this weekend - nor, indeed, next. Not going fully cold turkey though, I'm off to the Grwyne Valley for a bit of topiary. No running mind, just a bit of walking. I'm going to clear a few of the brambles and overgrowth from the tiny trail through the forest from Pen Twyn Mawr down to the road. Also, going to put down a few bits of marker tape to guide my path. I know I'm going to be feeling really tired by the time I hit the forest on my traverse so I want to minimise the chances of a cock up. I can't eliminate errors but I can do my best to reduce the severity or number of 'em. The forecast doesn't look too bad so it should be a good morning out.

On other matters, it looks like Google finally managed to sort out the 'Blogger affair' - only lost one post amidst all the downtime. Fortunately, as a man of many backups, I was able to restore the missing post myself.

I can't believe they don't have better resources and redundancy - nice one Google. Way to go. Is the day of Google over? I certainly think it's time I started to spread my eggs around a bit - sssh, no, matron!

Well anyway, a weekend of total laziness is here - well, mostly total laziness - brilliant...

The Lull Continues

No lunch run just more bike. I did mix it up with a 2000m row plus some sit-ups and push-ups - whoopy-doo. Felt a bit tired this morning so I'm off to bed early tonight. Got to make sure I pack my running kit for tomorrow's Handicap race though. If I forget I'll be running in my pants - that, I promise, would not be pretty. Not pretty at all. Possibly even nausea inducing. No, I certainly can't afford to risk it - don't want to get sued.

I'm going to use the Handicap as steady tempo training session. I don't want to run it too hard. Just steady steady steady - and finish feeling strong and full of running. I'm not even going to look at my previous time as I want to run to how I feel rather than to the pressure of a time. Should be good fun.

Easy Up Again

I'm saving myself for Thursday's Handicap race so it was an easy hour tonight. Martin and I have a lunch run pencilled in for tomorrow provided we both manage to remain at the office - and that's certainly not a guaranteed. Then up is Chepstow's Thursday Handicap. Hopefully I will have a good run but I will not be pushing to the limit. Nothing I do over the next two and a half weeks is going to be on the limit - 'cept maybe the Spring Ball where I'm going to party hard with the Big Nobs! (Not really, the big nobs bit that is, the party hard bit, oh yeah baby).

The next couple of weeks are going to see me run some faster stuff starting with said handicap and I'm going to limit the long stuff. Saturday's to be a ten miler, just a local affair. And that for now is the end of the plans...

Back To The Bike

I took it very easy on the bike tonight. My legs are still a bit achy but mentally I feel better for a bit of exercise. A bit of active recovery never hurt anyone - probably not true but what the heck. The hardest part of easing back the training is going to be the tapering back on the old calorie intake. To that effect it was a gert lush plate of chilli, pepper, onion chippie chips and veggie burgers for me tonight. A reasonably healthy and most definitely yummy dinner with a fairly low calorie count and good balance of carbs and protein - perfick.

Unbelievable Day

Yes, not one iota of exercise passed by this way today - not that the day is over yet but there ain't nothing planned.

My legs feel pretty good today. A little stiff perhaps - oh er misses - but considering they did just over forty miles yesterday, a little stiffness is perfectly acceptable. Mind you, I don't know what I'm going to to with all the spare time I'm about to get. Oh yeah, silly me, I've all the logistics for the traverse to plan.

And would you look at that, it's stopped raining and the wind has died down - I could go for a run...

The Final Countdown

Well that is the final training recce long run complete and now the countdown begins. T-minus 20 days and counting.

The day started dry if misty and apart from a twenty minute down pour, it pretty much stayed that way all day - and I mean all day. We were round a bit quicker than expected but were still out there for nine and a half hours. I think we were very lucky with the weather really because once we got back to the car it started to rain - and hasn't stopped since - the gods favour us...

The aim of today's recce - apart from running my longest ever training run - was to try and accurately hit the splits for my 21 hour schedule and although we took things really very steadily we still managed to gain a few minutes on each section. In all we made a gain on the schedule of one hour and fifty minutes and I can honestly say that at no point did we over exert ourselves. At the finish at Llanthony Priory I was still full of running. I am so pleased with my run.

In the real thing I will be much more tired by the time I get to today's stages, I know, but after running today's 40.5 miles effectively on a 18 hour schedule, I was still capable of carrying on at the finish. Today's run fills me with confidence.

From now on I ease back. No more long runs. Just the odd easy one with a few bike sessions here and the odd row. Easy does it will be my mantra. And tonight I will sleep like never before...

Today's 40.5 mile recce with 7,000 feet ascent traversing stages 4, 5 and 6 of the South Wales Traverse:-

Preparation

I am not going to lift a finger today. No, not even an easy bike session. Tomorrow is going to require the freshest pair of legs I can muster. If we follow the schedule we're going to be out there in the mountains for eleven hours and twenty minutes. I'm crossing my fingers it's not going to be a nightmare hot day.

Tonight I just need to make sure I get all my kit together. It's an early start tomorrow. Got to be on the road by 5:45 to get across to Llantony for 7:00. Oh joy. Early to bed...

Easing Back For The Weekend

I stuck to my plan for an easy 75 minutes on the bike. Despite having an urge... to go for a run, I held myself back. With Saturday's long - and I mean long - run pretty much confirmed I need to rest up and carb load to some degree. We - Pat is assisting me again, his help has been invaluable - we are going to run in the region of 45 miles from Abercynafon all the way round to Llantony. On paper it's actually going to be my longest ever run and if I can make there I think I'll be able to make it any where, South Wales, South Wales, South Wales, Souuuuthh Waaaaaaaaales. Certainly going to be a long day.

Should be a good test of honing the skill of eating and drinking - hang on, I've not finished my sentence - eating and drinking on the run. When you're going to be out there twelve hours you need to be eating and drinking regularly. The mix of food types has got to be right. Get it wrong and your stomach loops the loop - been there and it isn't good. Get it right and, well, you just have to get it right.

Friday night's going to be a busy time getting everything ready for Saturday's early start...

Going Over The Top

The sun was shinning as Martin and I strode out for our high noon duel - wasn't much of a duel though. It was the anti-clockwise direction today - oh joy. As it turned out that was good fortune because the wind was a right bastard - and I'm not talking beans - but circumstance had it that the wind was on our backs on the way out and up. Once over the top we somehow seemed to garner shelter from the natural landscape - or 'houses' as some prefer to call it.

For the first time in a while I had a good run. Managing to get round only about thirty seconds shy of my best - still got a whooping from Martin though. Feels like the long weekend was just what the doctor ordered. I feel rested and ready to rumble and that presented as a pretty descent run today.

Managed a half hour bike session tonight but that's my lot for the day. Onwards and upwards, onwards and upwards...

Back To The Grindstone

Had an adminy sort of a day at work followed by a bit freelancing before the journey home. For the first time in over a week I woke feeling energized. I was up and at the world without a problem this morning. My guilt for my somewhat lazy long weekend has evaporated. My batteries are recharged - and it feels good.

Tonight, after getting home later than the norm, I put in just 45 minutes on the bike. I've the lunch run planned for tomorrow and I want a reasonable run out. Dinner was a tasty bacon and red onion Spanish style omelette - and even though I say so myself, it was bloody lush. I know it was somewhat basic cooking but from small acorns spring mighty oaks. I've said it before and I'll no doubt say it again but I'm going to have to get me a cook book and start expanding my repertoire. There is something both relaxing and strangely satisfying about cooking - probably the razor sharp knives have something to do with it. I could get to like it - the cooking and not just the slicing things up...

Anyway, almost time to put the feet up and CSI the evening away...

Not Deserving Of A Treat Today

I have been a somewhat lazy bastard. I had a lie in till eleven - in the words of the sacred Tony - 'FFS, what's that all about?'. Anyway, I had another day of general lounging around the house and grounds - by which I mean small garden - drinking coffee and sipping tea.

Managed a simple two hours on the bike in front of the telly. The breaking news story of the day was - and still is - engrossing. It's pretty unbelievable but I can't help but feel there are going to be repercussions. To me, it seems it was as much a mission for revenge as it was for justice. Revenge, as I have come to reason, is never good. It is never just. Revenge never solves a problem it just makes the pain linger longer. Rising above your wrongs is the only way.

I fear that large quantities of 'waste material' are going to find their way towards many fans all around the western world and possibly beyond. Now is the time to baton, what ever hatches you have, firmly down...

Earning A Treat

Another day and another lie in. I stayed up a bit late last night and that somewhat did for me today. Instead of the medium 15 miler I decided to put in two hours on the bike before heading out for a run. By the time I got out for the run my legs were nicely pre-knackered. I decided to make it worth my while and headed over to Huntley to treat myself to a nice bottle of plonk. There's nothing quite like giving focus to run by dangling a reward to the end of it.

I treated the run like a bit of a fartlek session. I pushed at times over the flat ground and took it easier at others. The main climb up and over Huntley Hill isn't a bad little ascent and I, for the most part, managed to grind my way up most it. This time of year is such a great time for running through the woods. The going is firm and everything is bursting with new growth. In all I covered just over seven miles with about 1,000 feet of ascent. All in all a decent little run completing a good days training.