Back in September 2015 I spent a few days in Jackson Hole with Eric on one of his run camps

I’d been hatching a Cool Impossible to run (solo) one of the long distance footpaths in the UK. I challenge not only of running ability but also navigation and logistical support.

The run camp provided a lot of support, knowledge and advice around what was needed to run “all day”, in particular around HRZs

At that time the CI was a long term aim, and I had no races or events planned

I clearly remember Eric saying – “Rich make sure you have a goal”. Waiting at the airport to fly home I wrote down a lot of what Eric had said, but I didn’t write down “make sure you have a goal”.

So this is what happened. Came back to the UK after the camp, re-did a mile test, set some new HRZ boundaries with Eric’s help, and ran to the zones that would support going “all day”. By spring 2016 I realised I was running faster by running slower – the whole fat burning thing was right (not that I doubted Eric). Around May 2016 I did a test ‘adventure’ run from seal level on the coast up to a town on the high moors – 20 odd miles, testing navigation, hydration, fuelling and running ability. All worked well, but I didn’t set any “goals” other than the long term CI aim I had – and that was the problem I had it pinned as “long term” “one day” “may be”, and then my running started to drift

Autumn came around, my youngest moved up to senior school (my other two were already there) my eldest started a critical exam year at school, in October 2016 we decided to move house, we moved in December 2016. Spent early part of 2017 settling into new house, my eldest kids exams came and went, and all the time the running just drifted.

The long term CI goal, seemed even further away and I was only running about once a week (previously I’d run at least 3 times a week)

I dug out my note book from when I’d first planned my long term CI back in 2015 – something jumped out at me from the page – “for build up do an organised race”

I could hear Eric’s voice in my head “Rich make sure you have a goal”

I’ve been on the case, I have two possible races lined up for 2018 – just waiting on confirmation of dates from the organisers to make sure it all fits – but even if they don’t work out there will be an off-road race of at least 50k for me in 2018. These and no doubt others will be my stepping stone to my CI to run a long distance footpath – solo.

This Sunday’s run was awesome as a result – took off out the door full of ideas for race training – and aced the heart zones on the run – best feel run I’ve had in ages

Folks – have a goal – stay on track!

When I first read Cool Impossible back in 2013 my original “Cool Impossible” running goals were all time based, and essentially based around achieving ever better half marathon PBs

A disappointing half marathon result in October 2014 followed by a period of reflection after my 2^nd London Marathon in April 2015 led me to revise my goals – a never ending quest to continually shave seconds off race times not only seemed ultimately futile (I’d naturally hit a limit – and I was probably already at that limit) more than that my heart just wasn’t in it any more.

In essence my new Cool Impossible is to “run all day”, the idea started to develop in the Spring and Summer of 2015 and began to come together when I visited Eric for one of his run camps in September 2015

I’d followed (on-line) Scott Jurek’s Appalachian Trail record, and had been following South West Coast Path (SWCP) record attempts in the UK.  The SWCP being the longest footpath in the UK, and one that passes within a few miles of where I live – and a path I regularly use small sections of to train on. The run camp with Eric was really useful in understanding how to use heart rate (in particular in zones 2 and 3) in order to be able to run all day – I see it as achieving a more natural steady pace that enables you to go further.

Our run on the 3^rd day of Eric’s run camp was 22.5 miles in 7 and a bit hours including crossing a mountain divide and finishing on top of  another mountain – which was a good indicator of what is possible and certainly shows running all day isn’t impossible

My new Cool Impossible became fixed around running the Coast to Coast route in my county – the route is made up of two trails – and links the south coast of the county (on the English Channel) and the north coast (on Atlantic coast). It clocks in at 118 miles and runs across sections of farm land, some county lanes as well as 2 sections of moorland. The aim would be to run in it in “one go”.

I’ve worked through in my head how it would work and what I need to do…

Run training – oddly the thought of running 118 miles doesn’t bother me in the slightest it’s the least of my “worries” – I know deep down I can do it – the HRZ zone training has become second nature and I’ve seen Eric’s thoughts on how you can run 100 miles based on marathon training

It’s the bit’s around the challenge that worry me…..

Support – I’ve had a couple of friends volunteer  as “support” who’d drive to meet me at various access points and re-supply me with water, food, dry socks etc

Navigation – the trail isn’t that well marked on the ground or with signs, but is mapped well – so I’ve been working on my map reading skills – and considering the purchase of some form of GPS navigation device

North – South – I’d run North to South as I’d be running towards home – which feels more motivational

Kit – I know what extra kit I need – and have planned what I’d buy – just need to get it!

Night running – whilst I’d do this in the summer, there will still be a requirement for night running – something I never done before and something I need to practice – but haven’t got to it yet

In May 2006 I ran from my home to a town on the local moors, a distance of 18 miles or so, off-road;  all on paths, tracks or moorland – from sea level to 1660 feet above sea level

Not only was it a mini-test of my CI, it was also part of a plan to develop “home grown adventures” whereby you just run out your door and see where you end up.

• “It's a dangerous business, Frodo, going out your door. You step onto the road, and if you don't keep your feet, there's no knowing where you might be swept off to.” – Tolkien

• “A journey of a 1000 miles starts with a single step” – Laozi

I loved that run, not just the run itself, but planning the route and navigating on the day added to the challenge

Running took a bit of a back seat in Autumn Winter of 2016 – we decided to move house and I let everything that goes with that become an excuse to let running time drop away

Now that we are settled in to our new place, I’m picking up the running again – pleased to say it doesn’t feel like I’ve lost any fitness J

One of the great things about the new estate we live in is that it will shortly be connected directly to the local cycle and running path network which will give me car free access to get up onto the local moors

When I was out running this weekend, I passed the sign for the Coast to Coast trail – simply says “Lynmouth 118 miles”

I stop and look at the sign, and part of me says “hell yeah” and part of me says “don’t be so stupid”

And then as with the previous speed related goals I start to question and doubt myself….

“Do I really want to do that?”

“Can I actually do it?”

“Why don’t you pick something ‘easier’?”

“It’s too big a Cool Impossible challenge – pick something easier – something you know you can do”

 But wanting to know that I can do it isn’t the challenge is it?

Home Grown Adventures! When I was with Eric last September at his run camp we talked about a new direction for my running, at the time I was tired of racing and PB chasing and was looking for a new challenge. Eric’s concept was #homegrownadventure – essentially an ‘adventure’ run from your front door to wherever! A true where can the road take you?

To quote Tolkien “It's a dangerous business, Frodo, going out your door. You step onto the road, and if you don't keep your feet, there's no knowing where you might be swept off to.”  

I had a few things to work on over the winter, foot strength, “fat burn” heart rate training and brushing up on my map reading and navigation skills

It all came together with an 18 mile run on Sunday – literally running out of my front door (at sea level) and heading for the moorland town of Princetown at around 1500 feet above sea level.

It took a little over 4 hours and was a great test of everything I’d put together of the winter months and running into Princetown was an amazing sense of achieving.

If you want to see some detail here is my Garmin trace and the Suunto Moves Count 3D trace

https://connect.garmin.com/modern/activity/1171328965

http://www.youtube.com/watch?v=-ZV9DBRuUic

After my time with Eric last September his plan was for me to run as much as possible in HRZ2 which for me is 134 to 144 BPM, Aiming to build endurance. At first it felt weird because its so 'slow'. But after several months I can feel my endurance building. And my pace and heart rates are interesting as well! Based on 10 mile and more runs, Averages are
November 13:15 min mile with HR 145
January 12:47 min mile HR 139
February 11:12 min mile HR 140
Want to go faster for longer? Slow down

So what started as a conversation between my wife and I over dinner way back in the depths of winter, came to fruition in mid September with me flying 6,000 odd miles from UK to Wyoming to attend one of Eric Orton’s mountain running academy training camps. As in his book the story began as “You In Glorious Jackson Hole” with Eric meeting me at the airport and shuttling me to the Teton mountain village which would be base for the next 3 days.

Day 1 dawned with some light dizzily rain just to remind me of the UK! The morning was spent working on form drills in the woods on the lower slopes, this gave a good understanding of the cadence, pace and  techniques that would be required in the coming days, and would also help cement what Eric would mean by his various ‘instructions’ during the camp. The afternoon of day 1 took us higher up the mountain for a HRZ test on a steep muddy logging trail – this would be used to set maximum HR targets over the next 2 days. This was followed by running a single track descent back into the village with plenty of time to practice some new found trail running skills.

The morning of day 2 dawned brighter and clearer and saw us take a longer run into the woods on the lower slopes, again getting used to pace and HRZs and incorporated an Indian running game that saw the 4 of us shuttling up and down the glorious wooded single track. After lunch we took the cable car to the top of the mountain – circa 10,000 feet – for some training in the newly laid snow – so new in fact we were making ‘first tracks’. The running was very technical with 6 or 7 inches of snow on top of loose rock, this combined with the altitude provided a number of running ‘firsts’ for me and was a tough but fantastic learning experience.

One of my big goals for the camp was to understand how to run all day, and also to run up a mountain! So over evening dinner on day 2 when Eric said we’d need to bring fuel and hydration for a full day on day 3 I realised that my key aims were about to be met! We met just before 9:00 am on the last day, bottles and run bladders full (with SOS Rehyrdate of course!) and with plenty of gels and bars. Although I didn’t fully realise at the time we were about to embark on a 22+ mile run over 7+ hours that would take us over a 9,700ft divide and end up at the top of the ski station at 10,000ft (this time without using the cable car!) The day was glorious, cool but with clear skies. The run would allow us to put in place everything we’d learnt over the past couple of days – pace, form, fuelling, hydration, HR zones and a whole stack of other things that were bouncing around my head! Initially we headed out through the woods on the lower slopes taking a rolling flat-ish course before turning into one of the canyons and staring a zig zag climb up through the woods and alpine meadows before reaching the 1^st high point of the day, Mount Hood divide at around 9,700ft. There followed a long and truly gloriously beautiful descent down into the next canyon – during which we saw a bear and her cubs (another first!). At about the 5 hour mark we reached a junction in the path – straight on for a long ‘boring’ downhill into the village or right for a 5+ mile climb up the back of the mountain to the ski station – with the added thrill of having to be there before the last cable car at 5:30! In reality the way up was the only option we were going to take. Well it was a long old climb, again with a mixture of woods, alpine meadows and snow at the higher levels. And we made it with an hour to spare as well! The sense of achievement was matched be the startled looks of the tourists stepping off the cable car, in their thick winter coats and hats, as they saw us appear – in running gear – from somewhere round the back of the mountain!

“Where did you guys come from?”

“Hey did you just RUN up here?”

Yeap we did!

In a fantastic three days I achieved everything I wanted to achieve and also learnt a whole stack of other things about my running and about myself. I realise I was incredibly lucky to be able to make the camp – primarily due to the generosity of my lovely wife Sarah – but if you ever get the chance to head out West and ‘Run With Eric’ then grab that opportunity with both hands, believe me you won’t regret it!

(Thank you to Eric, Margot and Mike)

Hiya!

Thought I'd start by re-posting (from the 2014 Cool Impossible thread) my Cool Impossible for 2014...

My original post....

"Bit of background first! I was forced to run in PE when I was at school and generally hated it because I thought I was no good and the teachers didn'r care. I left school in 1982 and didn't run again until about 1991 when I joined the army reserves, when I left them in 1993 I dindn't run until 2010! My first run in 2010 took me over 30 minutes to run 3 miles. Yet in April this year (2013) at the age of 48, I ran a half-marathon in 1:28:29 - and that was before I discoverd the Cool Impossible. That half-marathon time has put me in the top 4.5% of all half-marathon runners in the UK - that's all runners not just my age group. I want to improve on that time further, and whilst it might be a challenge it's a very worthwhile challenge for me and I've got a dream of being inside the top 4% in the UK.

So my 2014 Cool Impossible is to be inside the top 4% of all half-marathon runners in the UK by the end of the year - a great way to mark my 50th birthday in October 2014

There is nothing quite like an open declaration in public to motivate me! So you can check my progress here http://www.runbritainrankings.com/runners/profile.aspx?athleteid=27...

In particular look in the event rankings section on the lower right hand side"

Updates - I reckcon (to get well inside the 4% mark) I need to achieve a 1:25 half marathon. An becasue I'll be 50 later this year my challenge will be called "1:25@50"

The other day I posted "Don't ask yourself "what's stopping me?" instead ask yourself "what do I need to do to get my goal?" #CoolImpossible"

So this blog will be just that - what do I need to do? No self doubt or excuses - just a solid plan of action :-)

More to follow!!

Hiya! If you area regular Garmin user and uplaod your runs to Garmin Connect, then you might like to join the group I've formed. Thought it might be nice to have a group where we could all share our run data.

The group web page is http://connect.garmin.com/group/525242

The group is called "Cool Impossible" - you'll need to request 'permission' to join the group - as I've set it up I'm already a member - my name on Garmin Connect is "motormoby"

Come and join the fun!

Eric - I used a photo of the cover of the book as the group picture - hope that's ok :-)

Running can have a bad rep as a cause for all sorts of injuries. But following the Cool Impossible programme shows how through strength and form training you can avoid pit falls and run injury free. Which was I was surprised late last year I started getting a pain in my lower back / upper hip on the right hand side of body, and at the same time a stiff neck on the left side. The non-running medical professional may have pointed the finger at road running in only 4mm drop shoes. But I believe you should look for the less obvious cause.

So there I was one day on the way to work, some days I have to park some distance from work and walk the rest of the way in (city centre office and all that), and on one of those days the pain was more noticeable than before. So there I was mulling it over, and cursing it, when it suddenly clicked - I've recently been given a rather heavy lap top for work, and the 'rules' say I have to take it home each night - and guess what I carry it in a courier bag - around the left hand side of my neck - and with the lap top on my right hip - BOOM!  Nothing to do with my running at all (thankfully!)

Think it was fair to say that after achieving my sub 1:30 half marathon in April, my motivation and training had flat lined, I wanted to push on to 1:25, but it just wasn't coming. I'd picked up and put down many training books over the years and dismissed them all. Then Eric started tweeting about his new book, and i was intrigued. Took the bold step of ordering it on line having not even flicked through it in a book shop, so glad I did I was hooked from the first page :-)

So far, I've:

• Introduced the slant board training
• Bought a new GPS with HRM
• Done my HR zone and speed zone runs
• Done the sugar (and booze) detox - and boy do I feel better for that
• Run a sub 6 minute mile (knocked some 15s off my mile PB)
• Started run drill training
• Lost 3lbs
• Run thinking about form
• Run with much less effort and struggle

And more importantly found my running MOJO again - sub 1:25 here I come :-)

Thank You Eric :-)

Before I started running in 2010, I had 3 pairs of shoes - a pair for the office, a 'casual' pair for 'social' events and a pair of work boots for gigs and pubs. I loved my work boots and have worn them for about 30 odd years. And I hated wearing flip-flops / sandals

When I started running I added a pair of running shoes - picked for me by the local running shop - Saucony Jazz. They were OK but not brilliant, so in 2011 the running shop 'chose' another pair for me, Saucony Phoenix - got on with them but still not 100%. In 2012 being lazy I went for the Phoenix again

During this period I read Born To Run 6 / 7 times, and was fascinated by the chapter on modern running shoes - so this year I decided to pick my shoes for the year (rather than let the shop do it) Went for Saucony Kinvara, 4mm drop - OK not totally minimal but on the road

Have to say I love them, couldn't believe what a difference they made, two new PBs in them, 3 minute improvements at 10 mile and 13.1 mile

But the really interesting change - I now HATE wearing by big old work boots, it's like my feet rebel when I put them on, and I'm starting to like wearing flip flops and sandals because I can feel more

The Cool Impossible dropped on my door mat this week - started reading and already excited about the possibilities