Dear Man on the trail.

I’d love to say it was a pleasure sharing the trails with you the other day but unfortunately it was not.

Please don’t ever feel like you need to comment on my running or how I’ve paced myself, even if I have gone out too fast that is my mistake to make and trust me I certainly know that I’ve made it.

I know it’s hard when a woman passes you at the start and you may feel vindicated when you pass her back but if you are going to comment on my pacing then why didn’t you say the same thing to the man who also passed you too fast at the start?

Did you think he was a better match against you because he has a willy? I wouldn’t be so angry about this if you were an equal opportunities kind of idiot.

Run a mile in her shoes

I ask you to stop doing this because it’s already hard enough for women in our sport to feel like we belong. Next time you are at a race just have a look around and try to spot the 10% of us you see, now put yourself in our shoes and think about how intimidating that would feel.

Don’t worry you are not the only one who enjoys throwing your unwanted opinion around I’ve had many a race where a stranger has decided they know me better than I know myself and has thought it best to impart their superior wisdom on me. You see the thing is if I decided to do what you did then I’d have to plan that into my pacing schedule so that I had enough breath to let every man who’s ego got the better of him know he started too fast as I pass him in a race.

Part of me wishes I’d told you off for saying that but I didn’t want to come across as an aggressive female. It makes me feel sad that I felt like that and even angrier that you don’t understand the power your little words can have.

Not just how it affects me

I know I am a good runner so those sort of comments just make me pissed off  but in one careless moment you could turn a woman away from this sport and all because your pride got hurt that a ponytail swished past you.

There was every intention of telling you this at the top but luckily for you I didn’t catch up. Over the years many of my female friends have had to deal with comments from men like you and I feel the need to speak up for all of them because it’s really got to stop.

Photo: George Woods

Oh, so you’ve been overtaken by a girl?

While I have your attention just one more thing if I pass you on a training run, race or commute into work don’t dig yourself into a hole trying to pass me back, I promise you no one is going to tell your friends, an alert doesn’t go up on Strava and no one is going to think any less of you that you were overtaken by a girl.

I’ve spent years having to deal with this sort of stupid behaviour both running and cycling. My husband has noticed you don’t behave like this when it is just him out on the road (even with his mullet flowing in the wind as he passes) so why do you have to behave that way with me?

I wish this wasn’t a gender issue but I can hand on my heart say I have never once had a female give me anything but encouragement or praise during a training run or race.

Take a moment before you speak

Don’t forget there are many times when we feel very vulnerable out running and even shouted words of encouragement are scary for women.

Please next time you get the urge to comment on mine (or anyone’s) running just take a moment and ask yourself if your words and actions could feel threatening to some? Would I be handing this advice out to another man? And even so, could my heavy breathing and this dark trail through the woods change anything?

Really you should just give yourself a pat on the back that your own training is going well and shut the fuck up. Maybe I was just doing an interval session anyway?

Yours sportingly,

Someone who doesn’t want your opinion.

Sophie Grant is an ultra runner and coach with Centurion Running. Having ran all around the globe in races and adventures, the New Zealand born, GB international has a wealth of experience and stories, good and bad, from the trails. 

The post A letter to the man on the trail appeared first on Fast Running.

Last week I made a decision that I’ve never made before, I didn’t line up on the start of the Snowdon Skyline.

Maybe I’m getting older (definitely) or maybe just a little wiser (probably not) but it is absolutely the right decision for my body, however my head and heart had a hard time letting go. Somehow I feel like I’ve let myself down when in reality it is the exact opposite.

Commitment to your health, as well as your races.

Growing up my family didn’t have loads of spare cash, as many families don’t and I wanted to do all the extra classes (unless I was bad at them my mother reminds me and then I wasn’t interested which feels very familiar and is why I won’t play pool with George) so my sister and I were allowed to pick one or two.

The rule in the house was if you committed to something then you were to show up to every practice and every game no exceptions. It is one of the many qualities that I am so grateful my parents instilled in me and has been the backbone of my running and hairdressing career. If I sign up I show up and get it done, no matter what.

In my running career which now spans more than a decade I only have two DNF’s to my name both in small local races which were down to injury  but never a DNS. Gutting it out is how I learnt my craft, it’s how I refined my racing strategies and built up experience.

Leading by example

Maybe it’s the fact I’m a coach now but I do want to lead by example and I’d never recommend an athlete do these races so close together. There are so many exciting races out there that you just can’t do them all, at least you can’t do them all well and keep running for years.

My problem is I like to race long but I also like to race technical and those calendars just don’t line up. Three weeks ago I raced the TDS [a 145km sister race in the Ultra Trail du Mont Blanc series] and stepping over the finish line I knew it had been a hard race that I’d left a little extra out on that course.

I couldn’t even talk about racing Snowdon for a few days as it was just too daunting but I’d been here before, surely a few days of sleep and I’d start to get my head around it. There were heavy thoughts about keeping my UK Sky Running crown but to do that I’d have to place first or second in the final two races of the year and with Snowdon being the UK Champs my race game would need to be strong.

Photo: George Woods

Recovery is so important for a long career

How’s your recovery going? Are you recovered yet? As a runner I’m sure we’ve all had to field these questions. Recovery takes time, more time then I’d like it to, it’s more than just catching up on your sleep and refuelling your body.

Recovery is something you feel in your bones, it’s regaining that motivation to get running again. When you finish a big race you will be less fit then when you started but the temptation to race again soon is huge! Goodness knows I am certainly guilty of slapping on a smile and trying to fool my body and mind into thinking I’m ok to race again.

Learning from 2018

Last year I raced Lavaredo Ultra Trail and two weeks later the Lakes Sky Ultra, then went onto the UTMB, stupidly climbed Mont Buet three days afterwards and two weeks later was at the Glencoe Skyline. Unsurprisingly I felt rubbish but my desire to run that route outweighed the fatigue.

As soon as I started I knew it was going to be a battle and even though we were on the bad weather shortened course the finish couldn’t come quick enough. I simply don’t want to feel like that again. I don’t want to delay actual proper recovery by another month just to satisfy my desire to be out in the mountains and see my mates.

Making the smart decision

Even as I write this though a little voice is saying ‘would it be so bad? Maybe you should just do it, it would be so much fun!’ Don’t worry I’ll head out for a run soon and be swiftly reminded that 60 minutes is more than enough right now.

Ultimately it’s a case of FOMO and I was very jealous of others this weekend when I wasn’t shimmying across Crib Goch but it is never the wrong decision to be kind to yourself.

So I took my coach’s advice and did something fun that didn’t involve running and will look forward to feeling fresh again much sooner. I put my energy into my sport in a different way, going along to cheer on some of my athletes at the Centurion Chiltern Wonderland 50 miler.

Anyway there is always next year for Snowdon…

Sophie Grant is a UKA Athletics Coach, GB Trail international and part of the Centurion Running Coaching team. If anyone can convince you that #vanlife is a good idea, it’s Sophie. 

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The post Did Not Start appeared first on Fast Running.

The Ultra Tour de Mont Blanc (UTMB) is a 170km mountain race with 10,000m of up and down around western Europe’s highest peak. Each year thousands of runners take on the challenge.

The 2018 event saw British runners winning sister races and hitting the top five of the big dance. Damo Hall and Beth Pascall both cracked the podium of UTMB and Sophie Grant was 12th. Meanwhile, Tom Evans excelled in the 100km CCC event, taking first place in a competitive field.

There were many other excellent performances, such as Rob Forbes’ breakout 12th place in the TDS, Natalie White racing smart to 13th place in the same race, and Harry Jones finishing eighth in the CCC. Jim Mann and Jo Meek both rocked into the top 20 on first UTMBs.

Fast Running asked Damo, Beth, Tom and Sophie for tips from their experience this weekend for anyone lining up the UTMB or any of the sister races in future.

Damian “Damo” Hall – UTMB – fifth in 22:35:13

Firstly it’s worth stating that Damo has admitted to a bit of a UTMB obsession in recent years. The dedication shown by the inov8 athlete to repeatedly come back to the big race, improving each and every time, has been an inspiration to many a runner.

After narrowly missing out on the top 10 in 2017 the follically challenged athlete gambled on this being ‘the year’ by having a film made by Summit Fever Media. The team followed ‘Underdog Damo’s preparation and build up and boy will it have paid off. The film is due for release in September 2018, and you can follow for updates here.

Prepare for the downhills

“For most Brits (including me on my first UTMB), the long downhills (several are 1,000m) are likely to punish you the most and make quads scream out, then progress often becomes slow and ouchy,” says Hall. “Strength work and weight vest hikes can help bolster puny British legs, but better still to bimble up and down Snowdon a few times in a day, a la Jez Bragg (other peaks are available, but look for good trails).”

He also stresses the importance of using poles.

“If you don’t use poles you’re a stubborn eejit,” he says. “Think of UTMB as part hiking race. You need to be efficient at it and develop good form. I try to pack my poles away for flats and downhills when possible as it can lead to significantly slower technique (our legs tend to mimic our arms).”

Lastly, Hall adds you should practice eating cheese: “Simple, you’re in a French race and it’s on all the checkpoints.”

Beth Pascall – UTMB – Fourth in 26:26:40

Brits cheering on Beth on the final climb.

British international Pascall struggled with the cold in 2017 and stopped whilst in a top ten position. 2018 was no different weather-wise, but the Raidlight athlete was clearly better prepared and ready for the terribly British weather.

After a steady start, the NHS doctor started moving up the field and was charging past competitors in the second half. Her fourth position is arguably the best British result of the weekend, although Damo and Tom Evans might have something to say about that.

Trust the plan

“There has to be something about trusting your race plan/pacing strategy, having the confidence to hold back and not get carried away,” she says. “The race starts at Champex Lac [which is a mere 124.8km into the event].

“In terms of training, I’d say the key months are June & July, and certainly not August. It seems that loads of people come out to Chamonix and do big miles in August which is detrimental. UTMB deserves a big taper.”

Tom Evans – CCC – First in 10:44:32

Photo: Hoka One One

Since bursting onto the ultra running scene with a third-place finish at the Marathon des Sables in 2017 the Welsh Guardsman has gone from strength to strength.

First place in the CCC might well be the finest run of his career so far, just out doing the Hoka One One athlete’s third place at the World Ultra Trail Championships earlier in 2018.

After a fast start by Min Qi of China, Evans focused on his own race and let the North face athlete build up a solid 15-minute lead.

Despite some stomach troubles before halfway, the race continued and eventually, the Chinese runner was caught at the final checkpoint. With Evans the stronger downhill runner it seemed the writing was on the wall and a rapid descent he became the 2018 CCC champion.

Tom’s three top bits of advice

1) It’s better to start slow and finish strong. The race isn’t over till you cross the finish line.
2) Keep your nutrition and hydration simple and test it in training. Little and often is the best way.
3) Remember why you’re doing it and have fun!

Sophie Grant – UTMB – 12th place in 27:51:07

Photo: Zoe Salt (also a very good ultra runner)

Sophie Grant is no stranger to the UTMB. 2018 was theKiwi-born British international’s fifth running of the event and her best performance to date.

As has been a continued message throughout this article, the La Sportiva runner started sensibly and then crushed through the field in the second half. Remember the race starts at Champex Lac.

Sophie’s nuggets of wisdom

1) Listen to your coach and don’t start like a racehorse.
2) Make sure your crew has everything they might need to make your race is as smooth as possible. Including packing backups of kit in case you have a malfunction.
3) Consider using music to help override the pain of running downhill towards the end.
4) Enjoy yourself!! This is what all the training has been for so make sure you smile and thank the volunteers.

RELATED: Tom Evans and Beth Pascal excel at the World Trail Ultra Champs

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The post UTMB tips from the best of British appeared first on Fast Running.