Dragon’s Back plan

I’m almost packed and ready to go. I drive down this afternoon to Wrexham where I will stay with my sister and husband tonight before heading to Conwy tomorrow in time for registration opening at 12noon.

You can follow my progress via the race tracker (I’m number 247).

I thought it might be helpful to post my daily plan to give you an idea of how I’m getting on in comparison to my plan.

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Guess My Time – Dragon’s Back Entries

Thank you to everyone who has entered my ‘Guess My Time’ competition for the Dragon’s Back.

I had 80 entries and unsurprisingly no two were the same. The guesses range from 59:59:00 (by 4 time Dragon’s Back finisher Joe Faulkner but what does he know!!) to 86:34:21 (Ricky Saez which would actually mean I was timed out!)

Here is a breakdown based on my bronze, silver & gold goals.

  • Bronze – finish over 75hrs – 42 guesses
  • Silver – sub 75hrs – 25 guesses
  • Gold – sub 72hrs – 13 guesses

Here is the full list …

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Following the Dragon’s Back Race

One of the things I love about these long races is the ability to follow friends as they do them in real time via the gps tracker.

This time it is my turn so if you want to be a dot watcher and follow my progress from Conwy to Llandeilo from Monday 20th – Friday 24th May here are the details …

I am number 247

1. Live GPS Tracking

The GPS tracking interface is now live!

Live Tracking preview

2. Other ways to follow the race!  

The race will be featuring live coverage with daily updates on the race FacebookInstagram and Twitter profiles.

Expect daily video episodes, news and photos. The official race hashtag is #dragonsbackrace (omitting the ‘race’ suffix will return lots about Hong Kong).

3. Dragon Mail™

Supporters/family/friends will be able to send Dragon Mail™. Please note any communication will not be private and is offered as a non-guaranteed service; sorry, no ‘Signed For’ here!

Friends and family can send Dragon Mail™ through the GPS tracking interface and clicking on the envelope icon* in the top left hand corner.

*The envelope icon will FIRST appear on Monday morning when the race starts at 07:00 and will be removed mid-afternoon on Friday.

I would love to hear from you so if you have time please send me a message!

4. Live Results

The race website will host and link to the live results, which are provided by SportIdent.

‘Live’ means that my data will be uploaded once each day as I cross the daily finish line. This is separate to the live GPS tracking which simply identifies your position geographically in relation to the route and checkpoints.

Live results will also be linked via the GPS tracking interface via a button in the top right hand corner.  

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Dragon’s Back Training – Summary of 19 weeks

I like to have a plan when I’m training for a big challenge like the Dragon’s Back. For this event I knew I had to do lots of ascent so set myself the challenge of doing at least 5,000ft a week. I was able to achieve that and more.

Here is my weekly summary for the 19 weeks. I ran 77 times for a total of 817.90 miles and an average pace of 13:58 mins per mile.

The key figure in training for this race is the amount of ascent. I’m not sure how accurate my Suunto is but this is what I’m going with. Total ascent is 136,711ft which averaging at 7,195ft per feet. I was aiming for over 5,000ft so that was a target achieved.

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I also like to look at the types of runs I have done over the 19 weeks.

Easy Runs

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Fartlek

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Hill Run (under 7 miles)

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Hill Run (Conic/Ben Lomond/Blaven)

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Hill Reps

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Long Hill Runs (Munros)

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Short Hill Run (Gleniffer Braes)

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Long Run on whw route

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Recce Runs

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Races

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LOVEultras 049 Dragon’s Back 1 week to go

With a week to go to the 2019 Berghaus Dragon’s Back I talk about what I’m going to think about on each day as a motivation to get me to the finish in my latest LOVEultras vlogs. 

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Dragon’s Back Training Week 18

After Monday’s run as part of the Great Lakeland 3 Day Event I’m in taper mode. I plan to run 4 times before the start of the Dragon’s Back race on Monday 20th May.

  • Thursday 9th May – lunchtime run
  • Saturday 11th May – parkrun
  • Monday 13th May – easy run
  • Wednesday 15th May – easy run

Monday 6th May – Great Lakeland Day 3

  • 20.15 miles in 6:00:42
  • Ascent – 6,014ft

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I’ve written my full report and posted my event video.

Thursday 9th May – Lunchtime Run

  • 5.88 miles in 55:24
  • Ascent – 463ft

I was really pleased that my legs felt very good with  no soreness or stiffness. I took it easy and spent the run thinking about my motivation for the Dragon’s Back. I’m going to do one more LOVEultras video before the race so will share my thoughts on the video!

Friday 10th May – weigh in

  • 11st 6 3/8lbs

Over the past 10 weeks or so I have maintained my weight around 11st 6lbs which I’m really happy with.

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I cycled to and from work for a total of 9.4 miles

Saturday 11th May – Linwood parkrun

  • warm up – 0.68 miles in 6:10
  • parkrun – 3.10 miles in 21:01

I like to do a parkrun a week before an ultra as it gives me an idea of where my fitness is at. In some ways this one was harder to judge as it was only 5 days after the Great Lakeland 3 Day event.

I pushed hard and tried to keep a good pace the whole way round. I was certainly breathing hard for the whole run. My mile splits of 6:35, 7:01, 7:02 show that I probably went off a little too fast!

I finished 14th out of 167 ….

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I have just over a week to go now before the Dragon’s Back. I just need to make sure I don’t injure myself doing something silly this week!

Summary of the week

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Photo of the week

Mon 12

 

 

 

 

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Guess My Time – Dragon’s Back

My big race (in every way!) is starting on Monday 20th May and covers over 195 miles in 5 days. The Dragon’s Back race starts at Conway Castle, North Wales and finishes at Llandeillo, South Wales.

I have been preparing really hard for this race for the last 18 weeks and feel as ready as I can be. I have reccied the whole course over 5 weekends so I know what I have left myself in for.

To be honest I can’t wait to see whether I can make it. I know there will be tough times but I hope I have the mental and physical strength to make it to the end.

Once again my good friends at http://www.ultramarathonrunning.com are offering prizes for all my ultras this year.

For this race they are offering an amazing prize ……

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Plus a limited edition ‘Guess My Time’ key ring and your name on my Wall of Fame!!

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To take part and have a chance to win this prize all you have to do is send me your guess in hours, minutes and seconds of how long you think it will take me to complete the Dragon’s Back.

As before there is only one guess per time so if your time is taken I’ll ask you to guess again.

This will probably be one of the most difficult to guess so here is some help. Each day has a time limit of 17 hrs so 17 x 5 = 85hrs would be the maximum. Please note I’m not accepting DNF (no negative thoughts for this one!!).

In 2017 the winner, Marcus Scotney, took just under 38hrs!

Based on my recce runs I have worked out splits for each day as follows.

Screenshot 2019-05-09 at 15.56.46

To give you an idea here are my goals for the race

  • Bronze – Finish – to be fair this probably should be my one and only goal but to achieve a finish I think I need to have a sensible target for each day
  • Silver – sub 75hrs – I feel this is possible if I get most things right
  • Gold – sub 72hrs – I like to aim as high as I can but to achieve this everything will need to get the majority of things (pacing, navigation, nutrition, injury free etc) right but you never know!!

If you want to take part please send your guess by 5pm on Friday 17th May 2019  by:-

  • leave a comment on this post
  • on my Facebook page
  • Twitter: @jkynaston
  • Text: 07905 218162
  • Instagram: jkynaston
  • Email: jkynaston00@hotmail.com
  • in person
  • any other imaginative method
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