For once, I have actually been “on trend” doing my own FKT having completed the Fife Coastal Path in September in a new record time.

I have been watching a few films from the FKTs over the year and one thing that struck me was how I seemed to have a much more enjoyable experience than others did. So I thought I would write a bit on how to have fun on an FKT.

Only run if the weather is perfect

I started running at 11pm on Friday 4th September and I had perfect conditions throughtout. It was a lovely temperature and I was comfortable in my t shirt and skort throughout, only briefly wearing arm sleeves at the very start until I warmed up.

It also wasn’t too warm which was a worry after doing a recce weekend on the hottest weekend of the Scottish Summer. I just found I needed so much more fluids and also chaffing became an issue as I sweated so much. The sun shone throughout and I had a fabulous sunrise and sunset!

So make sure you pick a lovely sunny calm day with pleasant temperatures.

Photo: Provided by athlete

Know your route well

Although the Fife Coastal Path is a marked route there are quite a few points where it is badly signposted (particularly for navigationally challenged people like myself) and errors can be made. I did a lot of recce weekends where I made a lot of mistakes (I actually ran in the opposite direction one day along a motorway…) but meant that on the day I was very confident with the route and could actually enjoy it.

It also meant that I knew what was coming up throughout and had no nasty surprises. The section before St Andrews is beautiful but very tough underfoot with rocky beaches and boulder paths. On the day I was ready for them. Equally I could plan the timing of the day better as some sections were much quicker than others.

Have a good support crew

This is absolutely key – I had my boyfriend driving from point to point with refreshments and fuel stocks (He has zero interest in running unless it is after a rugby ball so I was really worried he would hate it and I would feel bad that he was having a dreadful time but he actually seemed to really enjoy the day out!).

I deliberately planned it so that he could get a good sleep on Friday night and only needed to be at the first stop at 7am – I didn’t want a cranky boyfriend making mistakes later on either! He had detailed instructions that he was to treat each stop like a Formula one pit stop in terms of efficiency. I had a tracker so he had no excuses not to have my requirements/requests ready. In fact he actually surpassed himself and even offered a few (quick and efficient) hugs along the way. He also popped up with ten miles to go with some extra coke for me – and extra fuel for my support runners.

Photo: Provided by athlete

Run with your friends

This is the most important bit. I had my friends running with me for the whole route – different people for different sections. Each and every one of them were brilliant and I actually had so much fun laughing and chatting with them along the way.

It also broke the 117 miles down nicely having people for different sections. After a year where lockdown meant a lot of social restrictions it was great to catch up with some friends I hadn’t really seen all year. They all looked after me so well and did and said all the right things at the right time. Having people that know you well is important – when I was having a low moment I needed my friend Peter to be stern with me and let me know that I needed to eat and I had to keep running, not someone to sympathise with and tell me ok to walk.

I have a lot of fun memories from the day – seeing a tawny owl with Warren in the dark, having Peter M put a seaweed wig on to make me laugh, my friend Corrie bringing a new lip balm as an essential item for me (she knows me well!), my friend Donnie suprising me at Leuchars to run with me and detailed discussions over how Alex’s amazing photo should really have a watermark on it. There was lots of good silly fun along the way!

Remember why you are doing it.

I was doing it as a Fundraiser for my friend Kat who is now paralysed from waist down following a mountain bike accident last year.

So there was never a point where I felt I wouldn’t finish it. I remember she came to cheer me on at 80 miles which was magical – 7 miles later I hit a low spot and wished could have stopped then with her. But then remembered that a proper challenge is meant to be hard and should have a chance of failure.

Overall I had one of the best days of my life!

Ultimately I was getting to spend the day running on a lovely route in perfect weather with my friends. We managed to raise enough money to get Kat her bike which was really what it was all about.

I do think that FKTs will continue to be popular in future years. I have just finished Ally Beaven’s new book “Broken” which details a lot of impressive FKTs over 2020 and it really highlights how they offer a very different challenge to a race. Ultimately you are creating your own adventure and challenge – and you might as well have fun in the process!

The post How to have Fun on an FKT appeared first on Fast Running.

To follow Nicola’s run this weekend check out the live tracking here.

One thing that has occurred as a result of COVID-19 and lockdown restrictions is an abundance of FKT attempts across the UK!

Beth Pascall sent a fantastic record of the Bob Graham round last month. First John Kelly and then Damien Hall broke records along the Pennine Way, Jo Meek broke an overall record down on Dartmoor and Sophie Mullins set a new mark on the Union Canal.

Arguably the most impressive feats were the recent LEJOG attempts – Carla Molinaro and Dan Lawson both setting female and male records of the 820-30 mile route from Lands End to John O Groats.

With my own events all being cancelled and not looking good for the rest of the year I decided to do my own FKT and use it as my fundraising event for my friend Kat – my original challenge was the Madeira Island Ultra Trail in April.  I decided to take on the 117 mile route of the Fife Coastal Path, starting at Kincardine and tracing its way around the coast to Newburgh.

So what is an FKT?

FKT is shorthand for “Fastest Known Time”—essentially, a speed record on any given route. There is no formal race or event for these routes, which include everything from long-distance hiking trails to circumnavigations of lakes or mountains, to “up-and-down” times summiting an iconic peak or completing a linkup of multiple peaks. 

In many ways, chasing FKTs is the ultimate egalitarian “sport.” There is no entry fee to participate, nor any permission necessary (other than being allowed on the route).

Anyone, at any time, on any day, can try to break a record and set a new FKT.

Photo: Provided by athlete

So how does one prepare for an FKT?

Unlike organised events there are no arrows or marshals during an FKT.  Therefore a very important part of preparation is becoming familiar with the route.

For me that was actually quite a pleasant thing to have to do as the Fife Coastal Path is beautiful – certainly no hardship having recce days along it! 

As it is 117 miles long it can be a logistical nightmare to sort out getting sections done.  My two running friends Alex and Neil were fantastic at chumming me along different stretches….often cycling to the start for out and backs and occasionally getting buses and trains to different sections and getting a train back. 

Lessons learned on the trail

It becomes harder the further along the route when there are no train stations and no direct buses back to Edinburgh.  I did a recce weekend where I did 31 miles one day and 33 miles the next – solo on the hottest weekend of the year!  Here’s what I learned on my recce adventures:

1. It may be a way-marked route but I can still get lost.  A few times.  In particular on my last recce weekend, with just five miles to go I missed a sign and ended up on a motorway.  I needed to get to Newburgh for my lift to train station so decided to run on the big road for 5 miles. Unfortunately I ran 5 miles…..in the wrong direction.
2. Tides exist…high and low.  I will likely end up getting wet at times not having the luxury of being able to pick and choose when the tides are at the right level.
3. Some villages still only accept cash.  This was very sad when I needed an ice cream in Ansruther and there was a big queue for ice cream which I waited in and then couldn’t buy one.
4. Some cows are friendly – some aren’t.  Extreme caution at times required.
5. If it’s hot…use lots of Vaseline.  The chaffing I got on my recce weekend was indescribable due to sweating so much!
6. I will need to eat and drink a LOT over 117 miles. 

Photo: Provided by athlete

Part of the FKT community

As part of my preparation I helped support two FKT attempts – I cycled beside Sophie along the Union Canal and I guided Dan Lawson across the Pentlands on his LEJOG attempt.  I learned a lot from these experiences too:

HAVE A PLAN B. I got a puncture when supporting Sophie which meant she was without her energy drinks while I repaired (thanks Matthew the Maths teacher) my puncture and caught back up. 

This has made me be over cautious with my own plans and I will aim to carry everything I need myself and have extras.  I can restock and refuel along the way but just in case something happens and I don’t get my restocks at a certain point – I will have enough.

There will be low points.  Pain and suffering is temporary.  Watching Dan on day seven of his challenge was so inspiring – he told me that he did have low points and that you have to almost see it as a shift at work.  In my case…maybe three shifts.

Energy from supporters

Seeing people cheering you on really perks you up.  I saw how Dan got lifted when people came out to cheer and run with him and this made me decide that I would like people to run stretches with me too. It will make it much more fun and ultimately I want it to be an enjoyable experience. Also it might be less scary tackling the cows in the dark with company.

When it’s really tough….remember your WHY. For me this is easy – fundraising for Kat is the main goal of this event and hopefully will be successful with that. 

This weekend will be my final recce of the route – doing the one section I haven’t managed yet and re-doing the last section to ensure I don’t end up on the big roads again.

So that’s how I prep for an FKT – there may be another article to follow afterwards with more lessons. I will have a tracker and if anyone wants to run some of it with me or cheer me on let me know.

If you want to follow Nicola’s run this weekend then the tracking can be found here.

If you would like to assist Nicola in raising funds for Kat via this FKT attempt then follow the link here.

The post Preparing for an FKT on the Fife Coastal Path appeared first on Fast Running.

On Friday 3rd July Scotland lifted the five mile limit for leisure travel. For most, this just meant a drive into town but for one man it meant 134 miles on foot.

At 8am James Stewart (Fast 10 class of 2018 and experienced GB 24hr runner) set off on a mission to run an FKT on the John Muir Way.

Beautiful challenge

To quote James: “The route looks pretty cool”. Slicing right across Scotland from Helensburgh on the west coast, through Edinburgh, and finishing at Dunbar on the east coast.

FKT’s or Fastest Known Times are a growing phenomenon and one which James believes will only increase thanks to lockdown, “you can do it when it suits you, at your behest and to satisfy no-one but yourself’.

The aim is to run a distinct and repeatable route which can be followed by others. The best efforts are logged at fastestknowtime.com.

It’s the original socially distanced race. The John Muir Way was even more appealing because “you don’t need trail shoes for most of it – it’s a very runnable route and not super technical” – ideal for a man who hates ridge running and heights!

The John Muir Way

No recce, no problem

In October last year a long held desire to try an FKT solidified, with the aim to hit the John Muir Way at the start of July. Luckily the slight lockdown lifting came just in time (though not enough for his planned post-FKT holiday).

Lockdown restrictions meant James was unable to recce much of the route, though he admits he probably wouldn’t have done so anyway.  ‘It means you can’t be worried about a particular hill or dread a certain stretch’.

Consistent training

That said, he has found that overall, lockdown life has made his training easier. Normally he’d be commuting down to London or around the country in his role as Head of Learning for Sky but instead he’s had more time at home. That has meant more space for S&C (3 classes a week) and a different training cycle with less of a build and taper.

A normal solid training week would be around 80 miles, lifting to 120 at peak, but in current circumstances it has been less variable.

Lockdown life has meant he is able to “have a lie in and just get up on a Friday morning for my long runs which can be anywhere from 25-40 miles”. When pressed as to what time that is he concedes that he’s often out of the door at 4am to ensure he’s ready for meetings at 9am.

Tough conditions

Supported largely by his Dad Andy Stewart and friend Alan MacCuish, with coach Paul Giblin running an early section, James battled horrific conditions for the first 11 hours.

“The problem was, even when it wasn’t raining the ground was wet which means your feet get wet anyway, but I’m a Scot, I’m used to it”.

James had made a pledge at the start of the year not to buy any new clothes so when we talk about kit he’s very straight forward.

“I used whatever I already had that was comfortable – several pairs of Hoka ONE ONE shoes and socks, swapped out when they got wet, plus a Gore gilet that was a leaving present from a past job”, but in general he’s “not one for brands or lots of gear”.

James at the finish with his Dad. Photo: Adrian Stott

Despite the conditions at the start, shorts and t-shirt were enough for most of the route. As for fuelling, his wife’s banana bread got him a good way through the challenge along with sports drinks (SiS) and other solid food until he couldn’t stomach it any more and switched to the ultra-runner’s standard of Coca Cola and gels to get him through the final stretch.

Mental toolbox

James says that breaking the race up into the next few miles or until the next place he’d see his support team was key. While he did do some mental preparation he aims to “have a whole toolbox of tricks rather than one specific strategy, because if that stops working you’re stuck”.

It was eight miles from the end, with a truely stunning sun rise over the Scottish coast and the realisations that a sub 22hrs was in reach, that he “really began to enjoy it”. As Adrian Stott commented “they don’t call Dunbar ‘Sunny Dunny’ for nothing!”.

Photo: Rob Turner

“I worked out that I needed to run 10 minute miles which doesn’t sound like much but after that distance it is. But just like a football team who are several goals up and minutes from the end, it was then that I started to really feel it flow and be able to take it in”.

He finished in an unofficial time of 21:53:22 – smashing the previous record by over 7 hrs.

Support team

Having the support of family, supporters and other runners was an important part of the achievement including the CEO of Scottish Athletics Mark Munro, who joined James on the bike for the last eight miles.

GB trail team manager Adrian Stott said “special mention to GB 100k international and former GB 100k champion Rob Turner who buddied James on the last 50k.”

What an athlete, now @james_stewart13 is the true definition of tough, as he smashed the #FKT for the @johnmuirway route, 130+ miles from Helensburgh-Dunbar by over 7 hours in 21 hours 53 mins! @pyllon @VP_Glasgow_AC @scotathletics pic.twitter.com/yISNAaF21L

— SALMarkMunro (@SALMarkMunro) July 4, 2020

Impressive achievement

Clearly tackling 134 miles is an incredible physical challenge but for non ultra runners it can be hard to get a sense of how impressive James’ performance was.

Part of the GB24hr management, Robbie Britton highlights that “what’s always impressive about all of James’ performances is his work ethic.

Even if the odds are against him he will always give his best, so when it comes to a good day like this, when things are generally going his way, he achieves something really special”.

“I was sick at just over 100 miles. That was really hard. Just gone midnight and all that,” remembers Stewart. “But the experience of the the 24hr races kicked in. Salt, Pringles and dark chocolate saved me.”

Stott adds “The JMT is not too technical and pretty much all runnable s played to James’ strength as a 24 hour runner. It will take a top effort to beat this but no doubt others will be tempted”.

Just out for a run with a bottle of pop and the shortest shorts James could find that morning. Photo: Gerry Healy

Looking ahead

Being able to speak so coherently about his experience just seven hours after finishing, James is clearly able to bounce back fast but he’ll be taking some time to recover.

“I’ll take a week off doing anything and tonight I’ll put my feet up and I’ve promised the kids we’ll have a Dominoes.”

The European 24hr Champs in September, where he was due to represent GB this year, has been cancelled so the next big competition is the World Champs in Romania in May 2021.

Selection is still to be confirmed but ”things like this can only help to remind selectors that you’re in good shape and can cover good distance without getting injured”.

Intrinsic drive

With James’s experience, he’ll be hoping to make the 2021 World Champs team, but having said that he’s conscious that his love of running has evolved over the years. Now, racing and placings is not the only thing that drives him. Nowadays it’s “all about the story” and he’s certainly got more FKT’s on his mind.

The best part of the FKT? “The real best bit was that I must have had 30+ different people run with me at times, many of whom I didn’t know. Add to that scores more out supporting and saying hello, waving flags etc. That was so cool”.

He says that having just finished this challenge his mindset is at the point “where I think never again” but in the same breath laughs “I’m sure I’ll have a few more adventures”.

Want to run faster? For just £30 per month athletes are provided with a Final Surge plan for each day of the week, coaching advice from Robbie Britton and Tom Craggs, as well as access to the unique Fast Running Performance community.

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