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.

This Easter weekend I had planned to run around the Scottish island of Arran in two days. Then my boyfriend was going to join me for a few days with our dog Senna and my brother’s dog, Swayze, who was meant to be staying with us for a month while my brother was on holiday in Italy.

This obviously didn’t happen but it’s important to realise that the Isle of Arran is going nowhere and the future still holds plenty of opportunity for adventure.

So what exactly is a solo adventure in my eyes and why do I enjoy them so much?

What is a “Nicola solo adventure”?

For me a solo adventure involves picking a trail that will take a few days to cover and where I can find somewhere to stay en-route and just need to run with the bare minimum in my UD running pack. No assistance or company and just me on my own “fending for myself”.

Where have I been on solo adventures?

As someone who is relatively new to the solo adventure world it was only in January 2019 that I flew over to Ireland to cover the Wicklow Way over a few days by myself.

After braving the rural Irish public transport system to get to Clonegal at the southern end of the trail, the plan was to work my way up to the finish at Marlay park in Dublin over three days before jumping on a bus to Dublin airport. Flying back, caked in mud from a fall on the last day, I didn’t feel like running the 11 miles home from Edinburgh airport, but did run there at the start.

One that might be a little bit simpler for someone in the UK, especially those in Scotland, is the first 53 miles of the West Highland Way. The Highland Fling, which is the race over that first half of the WHW, is not easy but normally can be done over two days, or take an extra day on a long weekend. Personally I’ve done this one four times now as the start and finish both have good train connections.

Photo: Provided by athlete

An adventure in the Alps

Possibly the most adventurous has been the Tour de Mont Blanc. The mountainous trekking route normally takes hikers 8-14 days but obviously the UTMB race is always finished a lot quicker than that (first male around 20 hours and first female around 24 hours).

Now 160km with 10,000m of climbing is obviously not an adventure for beginners, but it does have a wonderful network of huts to stay in, plenty of fountains on the way round and several towns in which to restock, including Courmayeur at halfway which is a proper town with sport shops, supermarkets and great pizza and ice cream. (If you’re unsure there are plenty of really great guides out there too – Editor).

What have I learned on my adventures?

Best to start this with a big cover-all statement that I’ve learnt absolutely loads on these trips. From highlighting strengths and weaknesses, to working on nutrition, navigation and just reminding me what are some of the best parts of the sport we all enjoy.

My navigation is appalling, but that doesn’t mean it has to stop you adventuring. When I did the Wicklow Way I added on about 30km on my first day as I went the wrong way, happily following signs in the wrong direction, which actually meant I had to change my accommodation plans to avoid running in the dark.

Given I got so lost in broad daylight imagine what might have happened in the dark when the arrows wouldn’t be so obvious. It meant I had two days of 60- 70km running when should have been closer to 40-50km, so making sure you start adventures a little rested is always a good idea. You never know what might happen.

Carry on up the valley

When I did the UTMB route I had one of my biggest “navigational errors” to date when two hours after my start at 6am on day three I somehow ended back at Refuge Bonatti, exactly where I has started. It’s a lovely refuge with some of the best hot chocolate around, but that wasn’t the plan.

I realised an hour in that I had gone wrong but could see where the route was on an app on my phone so “cleverly” saw how to get back on it…without realising I was essentially going backwards doing this. This meant a bigger day than planned on a rather warm day and hitting the big climb of Col de Ferret at a rather “inopportune time” in terms of heat and sun!

I have however learned from these mistakes now and imagine I will never get lost again….or have to “take the scenic route” to get somewhere. (Oh yes? And how have you ensured this Nicola? Maybe the next blog… – Editor).

Photo: Provided by athlete

Prepare for the unexpected

The first time adventuring on the West Highland Way I got caught in a blizzard on the second day which wasn’t forecast. Living in Scotland one should expect poor weather, but I’m also an eternal optimist and love my short shorts.

It started off raining…then sleet…then proper blizzard. By the time I got to Tyndrum I was knee deep in snow and making very slow progress. But I always leave lots of time to get to booked trains/planes so I had just enough time to buy some warm dry clothes for the train journey back to Edinburgh.

Add to that I also had managed to bang my head on a bridge (don’t laugh, it’s not often I have to think about banging my head at my height) and had time to get the wound vaguely cleaned up. Lots of blood but according to my rugby playing boyfriend it was actually just a “superficial graze”. Very sympathetic.

Plan your route taking into account where you can get snacks and water if needed.

This was invaluable for the UTMB route recce as there was a heatwave. Robbie, my coach, had indicated where all the water fountains were on the route and most importantly where I would pass through shops to get snacks and the best ice cream. When you travel light you often have to rely on restocking along the way, so this was really vital information.

It was early January for the Wicklow Way recce which meant that lots of places were closed so I needed to stock up on snacks at the villages I stayed at as there were generally zero options en route.

Whenever I do the Fling route I have to take snacks for the two days as there are really no shops en route – just a lovely cafe in Balmaha on the first day where I generally pick up a scone or two! I always stay in Rowardennan where I can get dinner but nowhere to buy snacks.

Plan ahead and ask people who know about the trails you are thinking to adventure on. The running community is fantastic and people will always help you out if they know the route. Always worth packing something as an emergency back-up for fuelling too, at the bottom of your pack just in case.

Pack what you actually need

It feels like I have this down to a fine art. It involves basically packing what would be listed as mandatory kit for most hill/fell races on similar terrain…map, waterproof trousers, waterproof jacket (I generally put in a small windcheater too), foil blanket, headtorch, hat, buff, glove and spare gloves.

In the evening I just wear all my mandatory kit to stay warm. When doing the UTMB route I had a silk bedliner for staying in the refuges. I always pack clean underwear and socks for each day and a t-shirt for bed. Then you just “air” what you wear each day for wearing the next day.

Plenty of snacks make the cut, as does all my make up (priorities, got to look good for the photos), a small bottle of perfume, bank card and cash, a few baby wipes, mini hair brush, phone charger and a mini battery pack. I stay in warm places like hostels/refuges where you generally can air/dry stuff and hire a towel for a shower.

I love that I can head off for a few days with so little and be happy out. If there was anything I’d add it might be a small book for the evenings, but often you’ll find something to read in hostels and mountain huts.

Embrace it when things go wrong

Remember that “it’s character building” and good mental training for events when you have to overcome adversity in training. For example, when I did the Wicklow Way I got stuck in a field with 17 cows (yes I counted) and I managed to escape unscathed. No race problem will ever be as terrifying.

It is frustrating to add on big chunks to routes by getting lost..but it has made me more aware when route finding and I tend to  not make the same navigational error twice.

When you book into somewhere for the night and have a deadline to keep you just have to keep going. This has stood me well in a few ultras when struggling, I just remembered adding 30km onto that day and remind myself how strong I am.

I did have a lie down in the shade under a tree at one point. But it was tough going and ultimately it made me more aware of what I needed to do to get moving again. Cool down, drink more, eat something. These might help kick-start you from a low point in a race too.

The next adventure is hopefully around the corner

I can’t wait for when I can go for another solo adventure again soon – for me these are big highlights in the year.

They are fun, refreshing and good for the soul. You meet lovely people along the way and learn so much, both about yourself and others. My language skills certainly improved doing the UTMB route (three countries) and my geology and geography have also improved a lot as it’s nice to understand the environment you’re running through.

It’s nice to think my navigation had improved over the years, but some might say it still has a little way to go. Day dreaming and planning during COVID-19 lockdown means I now have a big list of solo adventures for when this pandemic is all over – I think I will appreciate them more than ever.

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I have always been someone who likes to prepare as much as possible for everything- I have an “intolerance for uncertainty” (control freak) and have always tried to combat that by doing as much as I can for things….I was never a crammer for my exams in school!

When I played tennis I practised and practised every single shot thousands of times…I had a bucket of 100 balls that used to practice my serve while my Mum or brother scootered around the court picking them up for me to serve them again. My first tennis coach told me that to master a new shot/stroke you needed to practice it 10,000 times and this is something that has always stuck with me.

I have taken this approach to my running too – and with ultra running preparation seems to be all encompassing. There is just so much that can go wrong in a long Ultra…but the better you prepare the less likely things will go wrong….and if they go wrong you will be better equipped to deal with it.

The next big challenge

I have entered my biggest challenge to date this year…the Madeira Island Ultra Trail. 115km across the island with about 8000 metres of ascent. I am terrified to be honest – the longest I have ran for is when I did the Highland Fling in 2018 when I ran for 8hrs 26 minutes (I was seven minutes quicker in 2019) – realistically looking at previous times and knowing my strengths/weaknesses on that sort of terrain I will be running for 20 hours or so!

The beautiful, but unforgiving landscape of Madeira. Photo: Nicola Duncan

So how am I preparing?! I have broken down the preparation into different sections and am focusing on each of these to try and make sure I am doing everything I can to get ready:

Training with the goal in mind

For whatever event you are training for you need to keep the training specific. I love long runs and already run quite big mileage every week.

So realistically I know I can’t really increase my mileage more than what doing already. So I have been focusing on lots of hilly routes (living in Edinburgh I have the Pentland Hills as my playground and the Seven Hills of Edinburgh is all-time favourite route), hill rep sessions, longer progression runs and am currently in Madeira doing a camp which is a recce of the race route.

One thing that is difficult to replicate for events in Europe is the long sustained ascents and descents…my runs are much more “undulating” in Edinburgh. This week of training is the ideal opportunity to get my legs used to climbing for AGES and then descending for AGES. Interestingly it is the long descents that trash my legs much more and I have suffered with cramp at races like the OCC as a result.

A night out on the trails

My race starts at midnight…so will be a) running with a head-torch and b) running when I should be sleeping.

I run a lot throughout Winter with a headtorch so am comfortable with this, although I had a nasty fall in Sicily in September running in the dark without a headtorch on an uneven gravelly path along a pier. One of those runs where, in hindsight, you couldn’t have been more of a numpty! I have the scars on my face to show for this but it took months to regain my confidence running in the dark (and a new super duper 900 lumen Petzl headtorch).

A few pals of mine have planned some nocturnal Pentland Skyline runs where we will start late on a Friday evening – replicating starting a bit tired and ready for bed. Hopefully this will help with confidence too – of course it is a balance as you don’t want to mess up training generally and sleep so important in any training cycle.

Keeping the body healthy

Consistent training is so important and this means avoiding injury. I used to be permanently injured when I did road marathons and have learned a lot through making all the mistakes possible.

I do Pilates regularly, train with an amazing outdoor fitness group called Race Fitness which incorporates lots of strength and core work (and “hardship” training), get a massage every month and have an amazing osteopath who sorts me out instantly when I have any issues. I have regular recovery days (My coach Robbie makes me) too which I find hard.

Eating for the miles (and mountains) ahead

I have been working with my coach Robbie Britton with this – I remember the first time he asked me what I would have for a race and his absolute horror when he realised I meant for the whole thing and not per hour…

I now use Maurten which has been amazing for me – an easy way to get carbs and liquid in, especially when weather is warm and drinking more.

There’s a good variety of race food I enjoy, like mini rolls (you can just shove them in and no chewing required!), clif blocks (experimenting with caffeine versions also) and jelly babies. But for Madeira I need to expand my list of foods as everyone tells me you get sick of some foods..imagine if I couldn’t face any more mini rolls.

I am going to try Swiss roll (less messy than mini rolls when warmer and not much chewing), rice with jam and Nutella sandwiches on the camp in Madeira…but any suggestions welcome? I love ice cream but think this isn’t really going to be possible logistically carrying my own food.

Last Summer I did the UTMB route over four days when there was a heat wave and survived off ice cream and coke! Every time I got to a town the plan was to load up on vanilla ice cream – it was immense. Cooled me down, full of energy and just a comforting food in general.

So if anyone has any secrets on how to transport ice cream during a long mountain ultra then please do get in touch.

Colour coordination and a strange leg twist are key for your trail photos. Photo: Provided by athlete

Got to look the part

The fun bit of training and racing! I hope to have an idea of what runners will be best after my recce camp in Madeira – thinking La Sportiva Helios or Inov8 Trail Talon [Although since writing this Nicola has discovered the trails are quite rocky for these lighter shoes – Ed.]

My Ultimate Direction pack is the business and fits in everything (down to my lipgloss) and is super comfy. I have found THE perfect shorts for race day – multi coloured short short ones with ice cream cones on them as it might be the only ice cream, I get on race day.

And will wear my tried and trusted Lululemon t shirt – no matter how much I sweat it dries and I still smell lovely. Gloves and buff are key parts of my kit also – my friends joke how “tapps off” weather means “gloves off” for me. I have my lucky underwear that I wear for all my races too.

The race is 10 weeks away and the racing outfit is sorted. How’s that for organised?

Getting the head in the right place

This is a key aspect of any race – how do you cope when the going gets tough and you have those periods of “darkness”?

I think it is important to have a very defined “WHY” for doing the race…so when you want to stop you have a reason not to. I like to challenge myself and see what I can do but I have an extra component in my “WHY” this time.

I am fundraising to get a super duper bike for my lovely friend Kat who is paralysed after an accident on her mountain bike last Summer. Kat is one of the best downhill runners I have ever seen (we always joked we needed to find a relay hill race where I went up and she went down) and we have done lots of OCR events together too.

She loved mountain biking and being outside. Her accident has meant a complete change of life for her but this bike will be a game changer. She will be able to get back on the trails and hills where she belongs and will mean that her quality of life will be so much better. I am determined to get this bike for her so that we can continue to have fun together…so when I want to stop on race day…this will keep me going.

Here’s hoping that all this preparation and consideration will pay off and I will finish in one piece on April 25th. If I have missed anything…please let me know.

If you would like to sponsor Nicola to help raise funds for Kat’s bike then please follow the link here.

Are you a fan of Fast Running? Then please support us and become a patron. For as little as the price of a monthly magazine you can support Fast Running – and it only takes a minute. Thank you.

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With a 2:33 marathon best Nicola Duncan is one of Ireland’s quickest ever marathoners (before the Next% era too) and now focuses on trail and ultra running, competing for Ireland at the World Longs and World Trail Ultra Championships in 2019.

Profile:

Name: Nicola Duncan (my other half calls me The Midget, my family call me Dolly!)
Age (Jan 2020): 37
Hometown: Live in Edinburgh but originally from Galway in Ireland
Club: Carnethy Hill Running Club
Main discipline: Ultra trail running
Other disciplines: Trails of any distance really, hill runs, also enjoy obstacle course races but haven’t managed many in recent times.
Full-time athlete/work/studying: Full time Actuary (and Mummy to Senna the golden retriever)

Goals or targets for 2020

I asked my boyfriend for help with this question and he said “Be Awesome,F@ck Sh&t Up”!!! But really I want to improve my endurance and have entered some longer ultras including Madeira Island Ultra Trail (115km) and CCC at UTMB.

I also want to improve my navigational skills and have entered Lakeland 50 so looking forward to some practice weekends for that – companions/guides welcome!

My main goal is to enjoy my running and stay injury free.

Past Running highlights

In 2019 I was both National Scottish Ultra Trail champ and National Irish Ultra Trail champ! [We think Nicola may have forgotten a few things for this section – Ed.]

Interesting or fun facts

I was a decent tennis player in my time (5th in Ireland as a junior) and played for Connacht and East Scotland many times. Given my size…I really should have started running sooner!!

I run because…

I love the freedom of it and being outside.

Favourite training session

The longer the long run the better and I have been known to “round up” my training sessions….

Photo: Peter MacDonald

Least favourite training session

Anything short and attempted fast. parkrun is my nightmare.

Favourite pre-race food

Porridge!! With pumpkin seeds and chia seeds and maca powder! And pink Himalayan salt.

Favourite post-race food

Hot Chocolate! And Pizza! And fish and chips!

Favourite runner or runners

I have always been inspired by Jo Pavey and how long a career she has had and how much she does to promote running in the UK. Very inspiring how she clearly is still loving running.

Brands or organisations that support me

Beta Running give me lots of amazing UD kit and Injinji socks!

Are you a fan of Fast Running? Then please support us and become a patron. For as little as the price of a monthly magazine you can support Fast Running – and it only takes a minute. Thank you.

The post Fast10: Nicola Duncan appeared first on Fast Running.