The Runners Hub Excalibur Half Marathon 13th May 2018
Foreword
So this year was my 3rd return to Excalibur after doing the full marathon in 2015 and 2016 both for charity. Last year in 2017 I entered again but was besieged with a knee issue which would not let me train adequately and I had decided that year to run little and not so often in order to increase the chances of my knee making a full recovery.
In 2017 I was also was dealing with my Mums continued hospitalisation at the time from March through to June and there was no way my head was in the right place to take on this event.
Now in 2018 and after a very kind deferral option from the organisers The Runners Hub in Heswall, I was granted the chance to take it on this year without paying again for my entry.
I really deep down wanted to take on the full, but hadn't been able to train for marathon distance due to yet another round of knee issues which limit my training mileage in total, so I cannot run or train as much as I would like to be well trained enough for the events I want to take on, including the full marathon here at Moel Famau and the Clywdian mountain range.
The decision was made to only take on the half marathon as a stop gap for my now increasing training for my A plan run/event/challenge in September the huge ask of the GB Ultras Mount Snowdon 50 mile Ultra!
Common sense told me do the half here and use it as training for the Snowdon recce/training runs in 3 weeks time at the beginning of June, which will involve a 20 mile run inc an ascent and decent of Snowdon among others, followed by a 15 miler the day after.
I was also getting very kindly driven there and back by my Dad and didn't want him having to sit around for hours on end while I was trapesing around the Welsh countryside turning the air blue with 'What the hell was I ****** thinking?'
Race morning
The night before was an early night to try and get some sleep ready for a 5:45am wake up. I didn't particularly sleep well as per usual pre run day, but I felt rested and not tired, and as I was running the half as opposed to the full I wasn't feeling as concerned about every little bit of my planning like sleep, food, hydration, clothing, anti chaffing etc etc.
I got up at 5:30am in the end and had a shower to wake me up fully and to ensure I was fresh at least. Dad rang just after 6am to ensure I was up as I was supposed to be ringing him at 6am to ensure he was up himself.
Pre run breakfast this time was a big bowl of porridge but no coffee as it wouldn't mix. Usually I would have peanut butter on wholemeal seeded bread and a coffee, but today knew I needed slow release carbs and energy via the oats etc. I had also had a big portion of pasta the last couple of nights to ensure my energy stores were tip top so to speak.
Pick up was 7am and we were off to Wales. It was nice to again be on my way to Wales with Dad. We had only one week earlier been to Wales with my Brother also in order to finally spread my Mums ashes in Snowdonia, and this week on the 10th May would of been my Mums 75th birthday, so Mum was greatly on my mind as she always is, especially when Wales is brought into the equation.
We actually got there quicker than expected as I figured it was a 90 minute journey from Southport via Liverpool and down the Wirral peninsula to Queensferry and onto Moel Famau between Mold and Ruthin. We actually got there about 8:15am, so plenty of time to find a parking spot courtesy of the helpful attendants at the gate in the now busy car park at Coed Moel Famau as it was rapidly filling with runners.
9am was the start of the marathon but I was doing the half at 10am so no hurry. From 9am onward was number pick up and registration, so I popped down to get my number and say a few hellos to fellow running friends if they were around. I managed to bump into Ultan and Tom (Ultan being a fellow #caker), both previous runners of the full marathon here and both wisely having chosen just the half this year same as me.
9:40am and I said my goodbye's to Dad and gave a rough finishing time of 12:30pm to 1pm so he could travel elsewhere for a few hours for lunch etc and return to collect me later.
I bumped into a few more fellow #cakers from my Run or Cake charity running group here, Pat, Steph and Anne all sporting Run or Cake running vests or tops to promote our charity cause. Always good to see a friendly face or two at events, especially #cakers.
The start/finish area I may add was great with an easy registration area, plenty of places to sit and chat, toilets and catering for food and tea and coffee etc and a children's play area if kids were bored waiting around.
The Half Marathon start
10am and after a quick racing brief put on by race director and organiser Nigel we were off and straight up a steep path up the side of the nearest hillside of Moel Famau and it's rather huge base as it spreads out far and wide into the surrounding countryside and our path was via a long steep and winding fire road that goes the very long way round.
It was this initial path up to the fire road that I realised I wish I had had a warm up run as we were straight into full cardio effort and a lot of huffing and puffing was going on. At this point I squeezed past Ultan and Tom as I started right behind them as you can see from the start picture below. I am in the middle with the cap and Ultan has the yellow sunflower army t-shirt on and the crazy stripy socks, and Tom is just about smiling at the camera second in from the front in the red white and blue GB Ultra Running Club top.
It was this initial path up to the fire road that I realised I wish I had had a warm up run as we were straight into full cardio effort and a lot of huffing and puffing was going on. At this point I squeezed past Ultan and Tom as I started right behind them as you can see from the start picture below. I am in the middle with the cap and Ultan has the yellow sunflower army t-shirt on and the crazy stripy socks, and Tom is just about smiling at the camera second in from the front in the red white and blue GB Ultra Running Club top.
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| We are off up the first climb (Photo credit : Neil Gooding). |
Once onto the fire road you discover this is a very deceptive path, and the first time I ran here I was shocked to discover that we run up several hundred feet and then down again multiple times as we wind around the sides of Moel Famau as opposed to steadily going up to the top. No doubt this catches a lot of people out, but not me this time as this was my 3rd return and in doing the half I was also doing a slightly shorter (but not much) route along this fire road.
It is still a difficult section to run even though it is a shorter opening section than they do on the full marathon. Especially on a warm or hot day as you are just trying to settle down your comfortable pace and usually discover on these constant up and down sections that there actually isn't a slow comfortable pace.
You find yourself following the runners in front of you , thinking they are running the required pace and if you are huffing and puffing you start to doubt your ability, especially if you do not know the route ahead and know whether or not the course lets up at any stage.
It is still a difficult section to run even though it is a shorter opening section than they do on the full marathon. Especially on a warm or hot day as you are just trying to settle down your comfortable pace and usually discover on these constant up and down sections that there actually isn't a slow comfortable pace.
You find yourself following the runners in front of you , thinking they are running the required pace and if you are huffing and puffing you start to doubt your ability, especially if you do not know the route ahead and know whether or not the course lets up at any stage.
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| The endlessly long and winding path up and around Moel Famau (Photo credit : John Williams). |
After running round and round the long up and down fire road through the Clywd forest we basked in what was now becoming a very warm and sunny day while taking in the spectacular views of the surrounding countryside from our vantage point high up the hillside. There are some stunning views from this side of the hillside back towards the North West as well as in the direction of Mold, Flint and the Wirral etc.
Once you come of the winding forest road you start to hit the more fell type paths which are more mud and grass combined with bits of rock etc. easier on the feet but more difficult to run if you are not looking at your feet.
I had to take my t-shirt off on the final climb here towards Moel Famau as it was becoming clear that just my running vest would suffice. I used the walk up the hillside to my advantage to recover a little and stuff the t-shirt in my bag. I also put my sunglasses on as my hand and arm kept rubbing against it in the side pocket of my race vest back pack.
This was my first walk section as my plan was to walk any steepish climbs and use them to preserve energy for later, especially if running them was going to be just as slow as fast walking them with my long legs.
There was a photographer at the top of this section too taking pictures of smiling runners who at the same time were trying not to go ar$e over t*t on the odd rock while looking at the camera. You can see my picture above.
Shortly after the photographer and before we get to the actual top of Moel Famau we actually turn right, off down into the countryside below. This can be a bit of a mind game when you realise you aren't going to the actual top yet and are sent descending downward losing all hundreds metres in climb you just achieved relentlessly over the previous miles.
I had to take my t-shirt off on the final climb here towards Moel Famau as it was becoming clear that just my running vest would suffice. I used the walk up the hillside to my advantage to recover a little and stuff the t-shirt in my bag. I also put my sunglasses on as my hand and arm kept rubbing against it in the side pocket of my race vest back pack.
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| Smile for the camera! (Photo credit : Phil Tugwell photography) |
This was my first walk section as my plan was to walk any steepish climbs and use them to preserve energy for later, especially if running them was going to be just as slow as fast walking them with my long legs.
There was a photographer at the top of this section too taking pictures of smiling runners who at the same time were trying not to go ar$e over t*t on the odd rock while looking at the camera. You can see my picture above.
Shortly after the photographer and before we get to the actual top of Moel Famau we actually turn right, off down into the countryside below. This can be a bit of a mind game when you realise you aren't going to the actual top yet and are sent descending downward losing all hundreds metres in climb you just achieved relentlessly over the previous miles.
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| Right turn and back down we go. (Photo credit : John Williams). |
Checkpoint #1
After the tricky but thankfully this time dry descent back down into the countryside we eventually find Checkpoint #1, which is roughly 4.5 miles in and has water and some snacks.
I didn't need either but stopped to fasten my race vest fully as I only had one strap fastened after taking it off earlier to stash my t-shirt, and my vest was jumping around a little and irritating me. I didn't want to try and fasten it on the go because you have to watch your footing at all times on the Excalibur as it's tough varying terrain mostly.
I didn't need either but stopped to fasten my race vest fully as I only had one strap fastened after taking it off earlier to stash my t-shirt, and my vest was jumping around a little and irritating me. I didn't want to try and fasten it on the go because you have to watch your footing at all times on the Excalibur as it's tough varying terrain mostly.
Having had a little breather it was of up the road toward some little fisheries and back up toward the next hillside for another long climb. This climb was roughly a mile long and for me walking was my preferred method to conserve energy for later.
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| The long climb up to checkpoint #2 (Photo credit: John Williams). |
I could see people ahead running a little and then walking a little but I was confident the energy I saved would at least give me a chance later to make up the distance again and end up behind them. The views on this section again were stunning and it is always worth a look around as you slowly climb up this section.
On this climb up I crossed the little plank over the brook which is where photographers from SportSunday usually are, waiting for you to fall in as you 'smile for the camera'. They were not there this year so no need for smiles other than the smile/grimace that was fast becoming natural on these climbs.
On this climb up I crossed the little plank over the brook which is where photographers from SportSunday usually are, waiting for you to fall in as you 'smile for the camera'. They were not there this year so no need for smiles other than the smile/grimace that was fast becoming natural on these climbs.
Checkpoint #2
After the long hill climb and a mere 1.5 miles further on from checkpoint #1 was checkpoint #2. I knew exactly where it was as I had been here before but never realised until writing this blog and looking at mileage that it is only at mile 6 or so so only 1.5 miles roughly on from the last checkpoint. But it is very well strategically placed on the ridgeline, and it is a very very welcome break from the long climb up the hillside.
I stopped for a few minutes here to take a gel and to also try and realign my knee as I had just knocked it out slightly by standing awkwardly on a rock and had twisted it. I have done this before but a little bit of a crouch down on bended knee and a slow return upright and it normally clicks or clunks perfectly back in place lol.
From here was the long descent down the other side of the hillside across and down Sheep Poo Paradise dodging sheep and poo as you go on a fairly steep and dodgy cambered grass path.
I was beginning to suffer what was starting to feel like a blister, I couldn't tell, something was rubbing the side of my foot and this hillside camber was not helping it.
I decided to carry on without stopping to investigate as I didn't want to lose places or time and figured I would check it later at the top of the very long and steep hill that I knew full well was coming up next.
That Hill!
Next up after the long descent down the hillside was the just rewards for a long downhill....another long uphill back up to the ridgeline of the Clywdian Range!
It is a sod of a climb and I have really suffered up this on previous years with calves that feel like they want to explode after filling with burning lactic acid and have had to stop every 300 yards or so.
I can't imagine runners are capable of running up this section for the half marathon, never mind the full marathon, but they do and some of the photo's shared later clearly showed what the capabilities were of the fittest and fastest among us, or in front of us.
This time I managed to plod on up this hill without calf problems or lactic burn so was happy with that, but the legs suffered at times and I really wanted to stop and admire the view a little along the way, but just stuck with the odd glance backward over my shoulder, as per norm on this route the views were spectacular.
I can't imagine runners are capable of running up this section for the half marathon, never mind the full marathon, but they do and some of the photo's shared later clearly showed what the capabilities were of the fittest and fastest among us, or in front of us.
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| A small section of the long endless climb back upto the ridge (Photo credit : John Williams). |
This time I managed to plod on up this hill without calf problems or lactic burn so was happy with that, but the legs suffered at times and I really wanted to stop and admire the view a little along the way, but just stuck with the odd glance backward over my shoulder, as per norm on this route the views were spectacular.
Finally after what felt like a mile of constant uphill came the top and our turn off and our return leg toward the looming Moel Famau. It's a beauty to behold, but damn it always looks so far away!
Checkpoint #3 and The return to Mt Doom
I often joke and call Moel Famau Mount Doom due to it's imposing nature from afar, especially when you are on the full marathon and realise you still have to climb up the damn thing at mile 24 or so. In the half it is a mere 10.5 miles in but is still an imposing view as your legs are trashed from having just climbed up the previous big hill and you are in no mood to start running again so soon.
Sadly as your competitors find their legs before you do you realise you are going to have to put the same effort in and run on after them, otherwise they will just leave you on your lonesome on the hillside and ridgeline going up and down on the roller coaster of inclines and declines, ascents and descents that follow on your way to Mt Doom...sorry I mean Moel Famau.
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| Moel Famau from a pic from 2015. |
Prior to Moel Famau you come across checkpoint #2 again, although it is now our checkpoint #3 as we are running past a spot we have been at before, so you have another chance to fill up on water etc or sweets and treats.
I was running on gels and a bottle of Tailwind, although I was trying not to drink too much Tailwind as I didn't want too much liquid swilling around my stomach as all the jumping up and down on the paths here on the rocky paths was causing me a little stomach upset so I took my second SIS gel at checkpoint #3 or just after as I ran straight through it without stopping.
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| Finally getting nearer to Moel Famau (Photo credit : John Williams). |
It was now the final approach to Moel Famau and a chance to look over our shoulders at the spectacular views available of the surrounding Welsh countryside. I could see the Snowdon mountain range in the distance as clear as day and I took a large gulp and intake of breath as I realised how hard this half marathon felt with 3100ft of climb and in Sept I would hopefully be over in Snowdonia attempting 56 miles and over 19,000ft of climb for charity and in remembrance of my Mum.
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| Great views across the countryside throughout (Photo credit : Michael Ellis). |
Tough training ahead and a reminder that it is all about the effort, and here I was putting in the effort as I was wearing my new Suunto Peak Vertical watch with an altimeter for accurate height, ascent and descent measurements, and a heart rate monitor to check my heart rate and effort levels. My heart rate was clocking 180 beats per minute on the climbs here at Excalibur and that was walking up them.
Moel Famau was now upon me and the steepest climb of the day was to be had and boy was it hard. I could feel my legs losing the will to move and I was losing the will to try and lift them, and cardio wise I was at my limit, hard to think you can be like that walking.
Checkpoint #4 Moel Famau
Finally the beast was beaten and the toughest or highest climb of the day was over and Jubilee tower and checkpoint #4 was in sight, albeit another 300 metres or so away along a bit more of a path to the actual top, and I really didn't want to run anymore. I'm pretty sure I walked the next 300 metres as I tried to recompose myself and catch my breath after that climb.
At the top of Moel Famau was a photographer ready to take pictures of joyous yet exhausted runners as we tried to start the obligatory run for the picture shot and look like we were still capable of any kind of effort.
Next was the long descent down the side of Moel Famau and sadly for me my competitors in front had already scarpered off down the hillside and quite frankly it was unlikely I was catching them up.
In previous years on the full when it finished in the car park at the bottom of this hill before it was moved, I would put on a last ditch effort and go hurtling down the hillside without a thought to the damage to my knees, and I would usually catch 3 or 4 runners as their legs suffered the descent.
I forgot though that this was the half marathon and not the full, so the people in front didn't have battered legs from a full marathon and were not going to be taking it slowly down the hill in pain, trying not to fall flat on their faces.
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| The scenery below us as we descent Moel Famau, you can just see our path on the top left of the picture (Photo credit: John Williams). |
I started off down the hillside path and it was apparent my knees were taking a battering so I sadly gave up on hopes of a heroic downhill catch up and decided to take it a bit easier and try and preserve my knees. I also knew at the car park at the bottom was no longer the end of the route and there was another uphill which I would have to walk before descending a bit more to the final finish at Coed Moel Famau car park etc.
I finished the descent into and through Bwich Penbarra car park and onto the next uphill. The uphill was longer than I thought and by now I was pretty trashed and I was definitely walking up, even after the guys further upfront started running I thought stuff it I'm walking, places weren't that important I was happy with my performance so far on the day.
The final descent back to the finish came and one final pass of a competitor, but not before being passed by someone who came from nowhere and with the emptiest looking run vest I have ever seen.
Finish line crossed in 2hrs 25 minutes and I was happy to finish earlier than my guesstimate of 2hrs 30mins after previously having a full marathon time of 5hrs 30 mins to compare too.
I was 16th in my age cat, 33rd male and 37th overall if I take out the Cani-x competitor who was running with two dogs.
I was greeted over the line by fellow #caker Pat who had already completed the 10k and was waiting around to see in fellow #cakers and friends, the 10k itself a was a tough course too, so well done to Pat.
I had a chat with Pat and a bit of a rest, and after Pat left I went to get some food and drink prior to waiting to say well done to remaining #cakers still to finish, Steph, Anne, Ultan and Tom.
I would point out that as a plant based eater who doesn't eat meat or dairy for health and moral purposes, my food options were very limited at the catering van as it was all unhealthy burgers, sausages, eggs, fried fish etc so I had to go for chips and mushy peas, but they were nice so no complaints about them. The coffee was nice too.
I would point out that as a plant based eater who doesn't eat meat or dairy for health and moral purposes, my food options were very limited at the catering van as it was all unhealthy burgers, sausages, eggs, fried fish etc so I had to go for chips and mushy peas, but they were nice so no complaints about them. The coffee was nice too.
Glad to report all #cakers on the day finished safely, including Sarah J who took on the full marathon, although I wasn't still there when she finished, as marathoners finished later than us.
We got a cracking t-shirt to confirm we had indeed 'Conquered the Excalibur' and a cracking Welsh slate medal with ribbon attached, and a goody bag with an Innov8 drinks bottle, some Clif shot blocks and some Colombian Guava sweet product, a bottle of water also.
A couple of interesting stats of the day from my Suunto watch. I spent roughly an hour and 30 minutes going up hill, 55 minutes going downhill....and a MASSIVE 6 seconds on flat! That is how much up and down there is at Excalibur.
I also spent literally my entire run in the Maximal Zone on my heart rate monitor with an average bpm of 176. That just proved to me I put in as much effort as I could.
Thank you's, conclusions and closing
THANK YOU to everyone involved in Excalibur and The Runners Hub. You put on a cracking event over many distances and you do yourself and the trail running community proud.
Thank you to all the volunteers, Marshall's , the mountain rescue teams etc for giving up your time, especially in all weathers hot or cold, dry or wet. It is greatly appreciated by all, even if we often are not in the right frame of mind on the day mid event to thank you as we pass.
Thank you to all the volunteers, Marshall's , the mountain rescue teams etc for giving up your time, especially in all weathers hot or cold, dry or wet. It is greatly appreciated by all, even if we often are not in the right frame of mind on the day mid event to thank you as we pass.
I would highly recommend this event to anyone reading this blog/review and considering entering in future years, you won't regret it.
I would also like to recommend The Runners Hub in Heswall, Wirral, as a well recommended small business and independent running shop, and the organisers of this fine event, long may it continue.
THANK YOU to God for even allowing me to wake up on the day.
THANK YOU to my Dad for getting me there and back on the day and accompanying me.
THANK YOU to my Mum for watching over me as I ran for the day and getting me through unscathed and inspired and keeping me hopeful for the ultimate event and challenge in Snowdonia in Sept the GB Ultras Mt Snowdon Ultra!...
...and THANK YOU to my fellow runners for making the run with you all so much fun, enjoyable and a day to remember.
God Bless.
THANK YOU to my Dad for getting me there and back on the day and accompanying me.
THANK YOU to my Mum for watching over me as I ran for the day and getting me through unscathed and inspired and keeping me hopeful for the ultimate event and challenge in Snowdonia in Sept the GB Ultras Mt Snowdon Ultra!...
...and THANK YOU to my fellow runners for making the run with you all so much fun, enjoyable and a day to remember.
God Bless.
I now have a 100% organic cotton clothing online store via TeeMill. All profits from designs on my store go to charities. Some of those charities are mountain rescue teams in Wales itself. Please take a look and share around if possible, and hopefully consider a purchase.
