LOVEultras 012 Latest update on my injury

For my latest vblog I have shared some thoughts on my tendon injury and the plan going forward.

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Guest post from Adrian Conlin

I wasn’t involved in the Lakeland 100 this year as we only got home from Indonesia that weekend but I followed the race closely and produced spread sheet of the results which gives runners their time and position and split time and position for each of the 15 legs.

I find this spread sheet really interesting as it shows how runners got on in comparison to the rest of the field and tends to highlight the legs you did well and those were you struggled.

I posted it on the Lakeland 100 Facebook page and received an interesting reply ….

Screen Shot 2017-08-21 at 08.32.56

Adrian and I have been in touch and so here is Adrian’s race report which makes great reading and I think it will be of great help to others as they plan to run this great race.

Adrian was 289th at the first checkpoint after 7miles and finished 38th so his story is well worth reading!

Lakeland 100 – 2017

By Adrian Conlin

Where to start…

It’s hard to know where to start to provide the right amount of background, but if you’ll bear with me I think my Lakeland 50 experience in 2014 makes the most sense.  My training partner (Barry Dunn) and I attended the Ambleside to Coniston recce on a damp, chilly Saturday in January and I’d listened with interest to the goal setting talk given by Dr Ian Boardley.  But if I’m honest I was more interested in his Lakeland 100 shirt, it was a moment straight out of Wayne’s World – “It will be mine. Oh yes. It will be mine.”

Hottest day of the year…

July 2014 came around and to cut a long story short, Barry and I made it from Dalemain to Coniston in a little under 24 hours.  It was a hot, long but enjoyable day out in the Lakes which only served to raise my desire for a 100 shirt after watching them toil through one of the hottest days of 2014, they were awesome and I wanted to join them.  So come the 1st of September I was signing up for the 100 thinking myself lucky to have got in before the event sold out in 20 minutes!

September 16th 2014 …

Once I’d been informed that my entry had been accepted it began to sink in that while Barry and I had done the necessary miles/hills in training, we’d more or less winged it the previous year when it came to pacing, if anyone had wanted to cheer us on at Ambleside we wouldn’t have had a clue what time we’d be there.  I think we were operating on the principle that we’d already finished The Wall, which is almost 20 miles longer with the same time limit, so how hard could a 50 mile race be?!?  Which left me wondering how I was going to tackle an event that was 36 miles longer than anything else I’d taken on without running myself into the ground.  That was when I remembered the goal setting talk from the year before – that seemed to be a good place to start.

Fast forward …

I’ll hit the fast forward button to try and keep this shorter than War and Peace and summarise my first 2 Lakeland 100 outings.  Process, performance and outcome goals were duly considered, printed and laminated for reference when the going got tough.  Some theoretical timings for each leg were also calculated based on some seriously complicated, and hideously misguided, calculations that basically assumed I’d be running at more or less the same pace throughout with a bit of adjustment for ascent.


Outcome Performance Process
Top 50% A: <30:00 HR: <140bpm
B: <35:00 Downhill: Walk where technical/steep
C: <40:00 Run/walk: 150/50
Nutrition: Eat/drink regularly

Anyway, the above (plus a list of important things to do at each checkpoint, e.g. eat/drink and say thank you) took me to a finish time of 31hrs 42mins, with which I was very pleased to say the least and I said never again.  I even offered the idea to Mark that he should allow participants to blacklist themselves from the following year while the pain was still fresh, luckily he thought I was joking!

Needless to say time passed, the pain faded, I stopped hobbling and could sleep without pain killers to take away the muscle aches.  And the little voice in my head started to whisper – you can go faster!


Outcome Performance Process
Top 25% A: <28:00 HR: <140bpm
B: <30:00 Downhill: Walk where technical/steep
C: <31:42 Run/walk: 250/50
Nutrition: Eat/drink regularly

With these “new improved” goals (you’ll notice the “slightly” ambitious A goal of finishing before 10pm Saturday) I was hoping to avoid turning the head torch on again and would bound down into Coniston feeling like I’d conquered the world.  In order to achieve this lofty goal I thought I’d just need some tweaks to my leg timings, e.g. set off faster and try not to fade as badly.

This went well as far as Braithwaite where I was roughly an hour up on the previous year, if I could continue like that I had a chance of hitting Coniston in the vicinity of sunset.  Unfortunately this is when my early speed, especially downhill, started to take its toll and I started to lose time.  I did manage to hang on and scraped home in 31hrs 18mins, again a time I was pleased with but that voice was still there – you can go faster, and I knew it was right.

Walking home …

In both events I’d basically arrived at Dalemain and been rather overwhelmed with the distance remaining and just how long 40 hours is, which made me realise that I could more or less walk from Dalemain to Coniston and still make one or more of my goals. And that is essentially what I did in both years.

Time for something different …

This year I’d decided it was time for something different, I’d not head out with any goals other than to have a good time and make it back before cut-off.  Don’t get me wrong I’d enjoyed both of my previous outings, but there’d always been that slight time pressure, that “can I make it to the next CP before my target time” pressure, and I thought I’d try it without that this time round.  Things don’t always work out the way you think!

So what’s the target this year …

About a week before the event a friend at work, another ultra and extreme event guy, asked his usual question – so what’s the target this year?  I explained what I was thinking and he didn’t look convinced, and over the next day or so I realised that neither was I, it wasn’t like me to not have some sort of goal in mind.  So out came the spreadsheet again and I found myself tweaking the leg timings again until I realised that I was just going to end up doing the same as the previous year but based on the averages of 2 years rather than just 2015.  None of which felt like it would get me where I wanted to be.

Even pacing …

At which point I remembered that Ian had also written a pace setting blog on the Lakeland 100 site, that was my weekend reading sorted.  After about an hour of working through Ian’s reasoning, building up some calculations based on my previous results and examining the numbers and charts, I confirmed that my 2015 result was closer to even pacing than last year, something that was obvious from my basic splits.  So how to improve things?  I started with the relative pace/splits that Ian offered in his article and plugged those into my calculations, giving me some initial numbers which I could then compare to my 2015 times.  It was immediately clear that the balance was significantly different to how I’d run in both 2015 and 2016 events, even accounting for the more even pacing of the new numbers.  So I set about tweaking the numbers to make the first 4 leg timings sit between my previous 2 attempts and the remaining legs sit just below the previous timings.

Into the starting pen …

With newly laminated goals and pacing notes safely packed into my running vest, I made my way into the starting pen with about 10 minutes to go, I like to start at or near the back so my slower starting pace doesn’t interfere with anyone else’s run.  It does mean that you miss most of the starting banter and the now traditional rendition of ‘Nessun Dorma’, but it reduces the chance of getting caught up in the starting excitement and setting off too fast.

How else to improve …

Before I get into all the gory details, I think it’s important to note that my preparation for an event such as the Lakeland 100 doesn’t just consist of sitting in front of a computer compiling race plans and then laminating them!  My training for the last 5 years has been taken from ‘Relentless Forward Progress’ by Byron Powell, I used the ‘100 mile race on a 50 mile peak week’ for both 2015 and this year, and the ‘100 mile race on a 70 mile peak week’ version last year.  I switched back to the ‘shorter’ plan this year because I’d felt really fatigued going into the 100 last year and didn’t want a repeat of that.  Here are the other changes I made this year:

  • Adopting an 80/20 approach to my training, I’m confident that this helped me to avoid over-training.
  • Reducing the number of races this year in the lead up to the event, I entered 5 marathons (some hilly, some not) and an ultra prior to 2015 and 6 marathons in 2016, even setting a new marathon PB in April last year.  This year I only entered 2 ultras and 1 marathon, admittedly one of the ultras was the GL3D (another great event with a friendly atmosphere!), but I only ran the expert course on the first and last day, opting for the cafe class on the middle day.
  • Not pushing too hard when it came to racing to avoid injury/fatigue.
  • Increasing my focus on hills, I set myself the target of 52000m in total this year compared with 39000m last year.
  • Reducing the pack contents to avoid carrying items, especially food, around the whole course ‘on the off-chance’ that I might need them.  So I decided to take just a couple of bits of food (small packs of cheese and kendal mint cake) and ‘graze’ my way round the course taking advantage of the portable food items available at the CPs, i.e. biscuits, flapjack and cake.
  • And finally increasing the amount of strength, condition and flexibility training especially focussing on leg and core exercises.

The following table summarises the training in the run up to the 100 for each of the last 3 years, i.e. January through to July.

2015 2016 2017
Training mileage (km) 2300 2400 1900
Marathons 5 6 1
Ultras 1 0 2
Recce runs 4 0 1
Ascent (m) 22100 17700 33600

Reviewing this table also highlights other areas where I think I misjudged things last year, no ultras, no recce runs and limited ascent.  I think another recce run or two might have made more sense to give myself more time in the Lakes, and more ultras and hills are no brainers, but that’s why hindsight is 20/20 vision.

Reading and watching …

Over the last year or so I came across a couple of books and a film which I feel helped me, they may seem fairly unrelated to running a hilly hundred miler and rather corny to some, but they worked for me.  The books were ‘The Chimp Paradox’ by Prof. Steve Peters and ‘Living with a SEAL’ by Jesse Itzler, which helped in very different ways.

The first focusses on assessing your goals and how to achieve them on a day-to-day basis, while the take home message for me from the second was the 40% rule, which boils down to ‘when your mind is telling you you’re done, you’re really only 40 percent done’, which resonated with me and my experiences after Dalemain in 2015 and 2016.

The film was ‘Lone Survivor’ which, despite some inaccuracies compared to actual events, still managed to sum up for me the 40% rule of the SEALs, in this instance as long as you’re still moving you’re still in the game.  These books and film may not be to everyone’s taste or necessarily help anyone else in running the 100, but they helped me realise that if you want something, really want it, then you just have to keep pushing, more of this later.

Planned versus actual …

For those keen to get to the ‘how did it turn out’ without having to read all the gory details the table below shows the planned versus actual times (rounded to the nearest minute) for each leg and the overall clock.

Checkpoint Planned Actual
Leg Clock Leg Clock
Seathwaite 1:47 19:47 1:47 19:47
Boot 1:51 21:38 1:46 21:34
Wasdale Head 1:28 23:06 1:24 22:58
Buttermere 2:18 1:24 2:20 01:18
Braithwaite 1:57 3:21 1:52 03:11
Blencathra 2:01 5:22 2:07 05:19
Dockray 1:44 7:06 1:40 06:59
Dalemain 2:17 9:23 2:10 09:10
Howtown 1:47 11:10 2:02 11:12
Mardale Head 2:51 14:01 2:41 13:53
Kentmere 1:47 15:48 1:46 15:40
Ambleside 2:02 17:50 2:04 17:45
Chapel Stile 1:22 19:12 1:32 19:18
Tilberthwaite 1:48 21:00 1:48 21:06
Coniston 1:00 22:00 0:59 22:05

Looking at the table now, just over two weeks after the event, it’s clear that the Ambleside to Chapel Stile leg was where I let the goal slip away, which is strange as my notes for that leg are positive.

notes positives
good up and over Loughrigg; good run along Langdale to Chapel Stile; chatted with Matt Neale moving well; still able to run flats and downhills

Two things occur to me – I spent too long at Ambleside just like the year before, and I got a little too engrossed in my chat with Matt, but then it’s not often that you get a chance to talk to an 8 times finisher on his way to his 9th completion of the Lakeland 100!

Now for the gory details …

Leg 1 – Coniston to Seathwaite

The focus during this first leg was avoiding getting too excited as everyone headed out under the gantry and through the cheering crowds, it took all my focus to stick to a steady walk/jog all the way to the Miner’s Bridge.  I was still moving too quickly though as there was quite a queue when I arrived, but after a minute or so someone managed to open the large gate and we all moved forward 10 feet to queue for the start of the single track, oh well!

The rain started shortly afterwards and quite a few people seemed to be soldiering on with the hope that it would blow over, but even more were stopping to grab their jackets, as an alternative I opted to slow to a walk and grab my jacket whilst still moving.  After that it was just a matter of keeping the heart rate under control on the hike up Walna Scar Road and keeping the pace down during the descent into Seathwaite as people started to stream past.  Reminding myself that it was the key part of my plans – avoiding quad damage in the early stages – I stuck to my slow jog and only picked up the pace on the run to the CP, where I dibbed in, grabbed some biscuits and got myself away, perfect.

  • Against the clock: bang on time
  • Against 2016: 9 minutes behind

Leg 2 – Seathwaite to Boot

I managed to settle into a nice steady pace on the climb up past Grassguards and into the plantation where my Sealskinz came into their own, keeping my feet nice and dry in these early stages.  On the descent into Eskdale I got slightly frustrated with the cautious approach of the people in front of me due to how steep and slippery the route was, so I ended up taking a couple of risks to overtake, but then I could drop back into a nice steady pace along the valley to Boot.

I’d started to eat and drink now so the CP took slightly longer as I needed to get my water bottle refilled but that also gave me time to grab my headtorch in preparation for the next leg, then I grabbed a few more biscuits and headed up the hill.

  • Against the clock: 4 minutes ahead
  • Against 2016: 16 minutes behind

Leg 3 – Boot to Wasdale

I set myself a mini-goal for this leg – reach the tarn outflow bridge before having to turn my headtorch on, which was partly to blame for me pushing the pace on the hill and spiking my heart rate to roughly 160!  The run down into Wasdale however went well and I was easily able to jog along the valley to the Stroller Beach Party, I particularly liked the dolphin in the burn and the buckets full of fish ‘n’ chips – the ideal addition to a cheese sandwich with a cup of soup.  I also took some time to mix my first Mountain Fuel and pack away the iPod, running in the dark with the music on feels wrong somehow, but I can’t put my finger on why.

  • Against the clock: 8 minutes ahead
  • Against 2016: 18 minutes behind

Leg 4 – Wasdale to Buttermere

This year the climb up Black Sail wasn’t marred by bouts of nausea and dizziness (which is perhaps one reason I started to make gains on my 2016 self during this leg) and all of a sudden I was descending into Ennerdale trying as ever to find a decent line down to the youth hostel.  After a brief pause to check out the stars I was again able to jog along the valley path to the Scarth Gap climb and was soon heading down into Buttermere at a relatively fast pace.  A quick chat with the marshalls outside while they kindly refilled my water and then I grabbed another handful of biscuits and got on my way.

Against the clock: 6 minutes ahead

Against 2016: 13 minutes behind

Leg 5 – Buttermere to Braithwaite

I continued with my steady pace up the gradual climbs, despite cutting my hand as I almost fell into one of the gills due to the muddy, slippery path.  I joined the end of a line of runners and in previous years I’ve declined when people offered to let me through, reasoning that it would allow me to control my pace.  But this year I’d decided to take people up on the offer and made it to the front of the line just as we hit the climb to Sail Pass.

The power walk up the hill was soon over and as I started the descent I spotted a small group of people heading up onto Scar Crags, so I gave them a shout to let them know they were off-course.  This year I found Barrow Door and avoided the extra climb over the peak to the left-hand side and was soon jogging down into Braithwaite with the odd bit of walking on the steeper sections, again trying to avoid too much stress on the quads.  Slightly longer in the CP than I’d hoped due in part to a toilet trip, and an extra portion of rice pudding is always hard to turn down 🙂

  • Against the clock: 10 minutes ahead
  • Against 2016: 8 minutes behind

Leg 6 – Braithwaite to Blencathra

This leg was the only one where I had any major technical issues, shortly after leaving the CP my headtorch started to blink before dropping to a backup level, several hours too early by my reckoning as I’d set it up to last 8 hours and it had only been a little over 6.  Luckily I’d been joined by Ian (Garnett) as I left the CP and he kindly offered to help light my way as we jog/walked towards Keswick.  We chatted as we made our way along the roadside and exchanged back stories, hopes and goals for the event so I was happy to see that Ian made it back to Coniston well within his 31hr goal.

Once we started the climb up from Whit Beck Ian decided he was going to ease back slightly and we wished each other well.  Luckily for me it was now light enough that I didn’t need to slow down because the back-up light from my torch combined with the gloom was sufficient to push on.  Once I’d dibbed in at the unmanned CP it was more than light enough for me to gladly turn the head torch off and pack it away to be recharged later.  Another quick turnaround at the CP, finding time to refill both water and Mountain Fuel and not forgetting to scoff a couple of pieces of LDM’s famous chocolate cake!

  • Against the clock: 3 minutes ahead
  • Against 2016: 9 minutes behind

Leg 7 – Blencathra to Dockray

Despite being relatively runnable, at least in parts, this was one of the hardest legs to keep the pace up in the previous 2 years, what a change this year.  Even the climb up to the Old Coach Road seemed to pass relatively quickly and, although I didn’t know it at the time, this leg was the section of the race where I overtook my 2016 self.  The Dockray CP was as excellent as ever and the marshalls couldn’t do enough for me, they quickly refilled both water and Mountain Fuel while I was plied with soup (with plenty of extra salt) and some tea which I finished off on the walk down into Dockray.

  • Against the clock: 7 minutes ahead
  • Against 2016: 9 minutes ahead

Leg 8 – Dockray to Dalemain

With the road down into Dockray being too steep to easily run down I resorted to walking until the gradient flattened out.  I made use of this opportunity to finish the tea provided by the marshalls at the CP, despite being slightly flimsy the Petzl cup provided at registration did make it possible to keep moving while still getting my essential tea ration!

Once I reached the path to Aira Force I was quickly back up to speed and was able to jog down to the foot of the climb up round Gowbarrow Fell, this was tackled with a jog/walk combination as dictated by the gradient.  Once off the fell it was back to a steady run/jog across the fields and then along the roads to the Dalemain estate before jogging past the castle and along the track to the cheering crowds, or at least so I thought.  I’d actually managed to arrive ahead of the Lakeland 50 competitors which meant that I was only greeted by a handful of spectators and the marshalls.

It was at this point that I began to realise that I might be doing significantly better than my previous 2 attempts.  I spent a couple of minutes chatting with Charles (Brent) before he headed off towards Howtown, I ran with Charles along Haweswater in 2016 and it was good to catch-up with him again.  Another refill of both water and Mountain Fuel by the brilliant marshalls, some stew (with extra salt), a double helping of swiss roll and cold custard (the breakfast of champions!), a pack refill and a change of top, socks and shoes and I was ready to be on my way.  Luckily I’d also managed to miss a heavy shower while I was in the tent 🙂

  • Against the clock: 13 minutes ahead
  • Against 2016: 29 minutes ahead

Leg 9 – Dalemain to Howtown

As I headed across the fields, after the 30 or so minutes sat at Dalemain, it proved quite a challenge getting the legs moving again, which probably contributed to my pained expression for the photographer at the bridge.  It’s definitely something to think about for future attempts, the sitting still for so long rather than the photo opportunity.

Anyway as I headed along the river the legs soon loosened up and I was able to jog through Pooley Bridge and then power walk up onto the moor at which point I was able to pick up the pace and run along and down to Howtown, passing Charles just before the white house at the bottom of the hill, although he caught me up at the CP.

I was lucky again and was making use of the facilities as another heavy rain shower passed by, and after a quick refill of my water and a couple of cups of blackcurrant juice I was heading up Fusedale wondering what had happened to Charles as he seemed to have disappeared!

  • Against the clock: 2 minutes behind
  • Against 2016: 51 minutes ahead

Leg 10 – Howtown to Mardale Head

While at Dalemain I realised that somehow I’d forgotten all about the minibars of kendal mint cake in my pack, so after a steady hike up Fusedale, I was able to celebrate with a piece!  After that I headed off across High and Low Kop, with a minor detour in between as I wandered off the path somehow.

The descent off Low Kop was relatively speedy as I now felt that I was far enough into the event that I could afford to pick up the pace on the descents without worrying too much about having to slow down later on due to sore quads.  Things were going so well I wasn’t too concerned (at that point) by the minor delays caused by being caught up in a couple of sheep round-ups.  As I made my way along Haweswater I was starting to feel that everything was going really well – I still hadn’t been passed by a 50 runner and was still overtaking 100 runners, some of whom I thought were starting to struggle from the monosyllabic responses I was getting.

Chatting with the Spartans later at the CP it became apparent that I was somewhere near the top 50 which amazed me as I hadn’t realised quite how many people I’d been passing.  A couple of cups of tasty, salty soup and another couple of tea and I was soon heading out of Sparta.

  • Against the clock: 8 minutes ahead
  • Against 2016: 95 minutes ahead

Leg 11 – Mardale Head to Kentmere

The climb up Gatescarth Pass went well and the kendal mint cake tasted wonderful after all the false summits and to my amazement I was able to run virtually all the way down to the bridge at Sadgill.  This probably helped me to reach the climb out of Sadgill before the first 50 runner came past, a quick ‘looking good’ went both ways, likewise with the next 3 or 4 who passed me on the run into Kentmere.

At this point I realised that I’d had enough of chocolate Mountain Fuel, so I got a refill of tropical flavour instead, this being the Mountain Fuel CP.  Two other things stick in my memory from this CP – the F1-like pitstop that the lead runners managed, definitely something to bear in mind for next year; and Sweet Home Alabama by Lynyrd Skynyrd, somehow it was an excellent soundtrack for eating pasta and sauce.

  • Against the clock: 8 minutes ahead
  • Against 2016: 115 minutes ahead

Leg 12 – Kentmere to Ambleside

The climb out of Kentmere was where I had my one and only wobble – I felt rather dizzy and lightheaded as I walked up to Garburn Pass.  Luckily I had a couple of things to distract me – chatting with a family for about half of the climb; and seeing Debbie Martin-Consani sat at the top of the climb cheering people on.

I improved dramatically after my kendal mint cake reward for reaching the top of the climb, based on which I think I was probably struggling with low sugar levels, another point to remember for future events.  After that, the run down into Troutbeck, through Skelghyll Woods and down into Ambleside went really well and as usual the reception from the people in the pubs and streets almost had me crying as the emotions started to bubble up.

Arriving at the parish hall I now knew that barring a bad injury I was going to arrive back in Coniston well inside my PB.  Another quick toilet trip, some cheese and pickle sandwiches washed down with soup and I finally cracked and started on the flat coke despite vowing to not touch it this year!  I was definitely getting tired mentally now, as I was struggling to figure out whether I was ahead of my A goal time or not and I think that was another reason for falling behind on the next leg.

  • Against the clock: 5 minutes ahead
  • Against 2016: 149 minutes ahead

Leg 13 – Ambleside to Chapel Stile

Despite my earlier comments about this leg it felt good at the time, the climb up and over Loughrigg went well and the 50 runners were starting to come past at more frequent intervals offering loads of encouragement and support.  I also realised that I was still catching up other 100 runners and was quite pleased to recognise Matt Neale as we came through Skelwith Bridge and spent a few minutes chatting as we headed along the river towards Elterwater.

About halfway to the National Trust car park I wished Matt well and pushed on towards the ‘dreaded sofas’ at Chapel Stile.  It was wonderful making my way through the campsite in full daylight and up to the CP, although it wasn’t quite the same as seeing the firepit and sofas appearing out of the gloom.  Another good chat with the marshalls as my bottles were refilled and I quickly downed some salty stew, some sweet milky tea and 3 flat cokes before heading off towards the head of Langdale.

  • Against the clock: 6 minutes behind
  • Against 2016: 160 minutes ahead

Leg 14 – Chapel Stile to Tilberthwaite

It was all starting to feel a bit surreal as I took in the peaks that were normally hiding in the night and the climb up past Side Pike towards Blea Tarn seemed to fly by.  The route down past the tarn, round Blea Moss and to the unmanned dibber also seemed pretty straightforward with the aid of daylight as I was able to spot all the rocks lurking under the ferns.

I was starting to wonder again whether I might make it into Coniston before 10 o’clock as the run down the road, onto the track and past the Highland cattle just flowed by again.  Unfortunately I’d made my usual mistake and forgot that the stretch over to Tilberthwaite from this point is always longer than I remember despite covering it 5 times previously (2 recce runs, 1 L50 and 2 L100s).

So I arrived at the final CP needing to cover the last 3 miles in less than an hour, sadly I think I decided at this point that the goal was unachievable as I’d always taken at least an hour and a quarter to reach Coniston from Tilberthwaite in previous attempts.  A quick chat and a couple of fizzy cokes and I was climbing the steps.

  • Against the clock: 6 minutes behind
  • Against 2016: 176 minutes ahead

Leg 15 – Tilberthwaite to Coniston

If, If, If – if I’d believed it was possible and just dibbed in, said thank you and left; if I’d pushed on the climb rather than trudging up rather dejectedly; if I’d jogged more along the top rather than chatting with a 50 runner who’d picked up a problem with his ankle; perhaps I’d have made my goal time.

But those are questions for next year, all I know is that somehow I’d made it to the top of the final descent by 21.45, how I’m not sure to be honest, as this had felt like one of the slowest legs of all.  I could see the path across the valley that we’d been climbing all those hours ago in the rain, I could see the cottages below me on this side of the valley, it was still ‘daylight’ and while I was never going to get to the finish in less than 15 minutes I was determined it would be as close as possible.

I soon realised that if I was going to make it down in as short a time as possible I’d also have to give up on my other goal, not turning the head torch on again, otherwise I’d be limping into Coniston!  Luckily I didn’t need to get my head torch out of my pack at this point as I’d done that whilst at the last CP after deciding I wasn’t going to make it by the cut-off, and I was able to turn it on and blast down to the gravel road in a new PR of 10 minutes and 50 seconds.

After that it was just a case of pounding down the road, only slowing for the cattle grid, past the brewery, between the Black Bull and the Yewdale Inn, past the road crossing marshall, across the bridge, up past the petrol station and down to the finish, all the while thanking everyone shouting encouragement and applauding – it felt wonderful!

So there I was, after dibbing in at the finish line, with my hands on my knees gasping for breath trying to reassure the marshalls that I was OK, that I was just coming to terms with the 5 extra minutes and I muttered something about blaming the sheep and someone assured me that they would alert the chef to help me out with that.

I was then kindly and carefully led into the marquee with the traditional ‘100 finisher’ announcement and the attendant cheers, applause and congratulations, it was as marvelous as ever!  And this time I wasn’t vowing to never do it again, instead I was trying to work out what day of the week the 1st September falls on this year (Friday if you’ve not checked), just in case I need to ‘book a meeting’…

  • Against the clock: 5 minutes behind
  • Against 2016: 193 minutes ahead

A bit of a blur in Coniston

The rest of the night is a bit of a blur really, I can remember some snapshots: getting the medal and t-shirt; having the dibber removed (I’m always torn at the point – sad that it’s over, but happy to have finished); sitting in front of a hot air blower eating a packet of fish ‘n’ chips; congratulating everyone around me; eating my finisher’s meal; a welcome shower and then off to bed just after midnight.

After being woken by the rain and the ache in my legs at about 4 a.m. I headed back into the marquee to ‘give back’ and welcome everyone arriving out of the dark and rain.  They all looked as happy as I felt, despite many of them obviously suffering from their exertions, it was great to see so many people making it back to Coniston.

I also managed to catch-up with a couple of the 100 finishers who I’d run with previously, Charles mentioned above, and Pete (Lindley) who I ran with from Braithwaite to Blencathra in 2015.  I also bumped into a friend from work, Colin (Eberhardt) the guy who’s posted the parallel coordinates view of the 50 results, he’d run his second 50 also managing an impressive PB, so we spent several hours exchanging notes as we waited for my training partner to arrive, Barry was running his third 50 despite still recovering from a bad knee injury sustained last year.

About mid-morning Barry texted to say he was on the road down to the Black Bull, so I headed out to meet him and walked down through Coniston with him before dropping back to let him have his time crossing the finish line and entering the marquee.  I was really happy he’d made it round as he’d been worried about how his knee would hold up.


On the positive side my general plan to power walk up hills with the pace dictated by my heart rate, walk or slow jog down the early downhills and jog the flats worked extremely well, meaning I could keep running through to the end, as did my nutrition plan apart from the slight wobble heading out of Kentmere.  The reduced pack contents also worked well in a couple of ways – easier to find things and less weight to carry.

On a negative note my headtorch dropping to the backup level wasn’t ideal but it could have been more of a problem than it turned out to be due to the timing, i.e. just after Braithwaite with the street lights, and I need to find a solution to the headache that the headband causes.

Some things to improve are my bottle strategy, emptying one at a time would mean only having to refill one, so less time at CPs; more kendal mint cake and more Mountain Fuel flavours.

Uploading to Strava after the event I was pleased to see the number of PRs that I achieved in the later stages, the ones I was most happy with were those along Haweswater where I picked up plenty of time as I didn’t need to keep letting 50 runners through and the descent into Coniston.

Some final thoughts…

Am I happy with the outcome – yes, absolutely!

Do I think I should have broken 28hrs – yes absolutely!

On that slightly contradictory note I guess the key question is what did I learn this year?


  • Hills are paramount, wherever you live
    • The vast majority of my hill training was done on hills 50m or less in height, the key was repeats!
  • 80/20 training worked well in helping to avoid over-training
    • The jury is still out on my exact balance, but I think if anything it tends towards 90/10, i.e. the less intense end of the scale
  • Strength training worked well
    • Especially the leg exercises when it comes to ascending and descending

On the day

  • Keep focus
    • The final couple of stages could have been faster given the terrain, so keep pushing and avoid standing still, especially at CPs, see the point below
  • Fueling
    • My plans worked well on the whole: cheese, kendal mint cake and Mountain Fuel, with the proviso that your favourite flavour may not appeal after 15 hours and keep an eye on the sugar levels
    • Look after your feet
      • Especially given how wet it was underfoot this year, the combination of a coat of Vaseline, a pair of Injinji socks and a pair of Sealskinz socks worked wonderfully.  My only foot issues were due to playing trail football with rocks that were rather too large, with predictable results – my big toenails are now both black and I’ll be lucky if I don’t lose one or both
  • Stay friendly, but reduce the chat
    • There’s always the temptation to stay and chat at CPs, the marshalls are so welcoming and genuinely interested in how things are going that it’s so easy to stay too long and have a nice chinwag, unfortunately that’s not really an option if you want a good finishing time, just one minute at each checkpoint above and beyond what you absolutely need amounts to almost an extra quarter of an hour 😦

And in true Columbo style, I have just one more question:

  • Do I think I could go faster – yes absolutely!


Posted in Lakeland 100 race report | Leave a comment

Weekend in London to watch World Championship Athletics

Quick update on my ankle injury … it is definitely getting better but I’m still not able to run. I’ve been on my bike and also Tim’s Elliptigo which is great fun. I did a short video which I put on my Facebook page.


Over a year ago 6 friends from Kilbarchan decided to make a trip to London to watch the World Athletics. They decided to choose the final Saturday as it would feature Mo in the 5,000m and Usain Bolt in the 4 x 100m relay.

Grant, who organised the trip, then joined the Fire Brigade and sadly for him he was down to work this weekend so couldn’t go. He asked on our Facebook page did anyone want to take his place. Katrina saw it and said to me that I should go! What a star my wife is!

The six of us met at Glasgow airport on Saturday 12th August at 5.45am in time for our Ryanair flight to Stanstead. Once we arrived in London we caught the train and underground to our hotel Crowne Plaza in the Docklands.

We left our bags at the hotel and set off for the day. We took the Emirates Airline across the Thames and then had some lunch at the O2 Arena.


After lunch we made our way to the Olympic Park as we were keen to have a wander around and soak in the atmosphere before going into the stadium for the evening session.


We met up with our good friends Neal, Caroline and Harrison who were also down for the Athletics. We didn’t envy them taking a 14 month old active boy into the Athletics but at least they can tell him when he’s older that he watched the great Usain Bolt in his final race!




We went in to the stadium just after 5pm to find our seats and get ready for the action which was due to start at 5.30pm.

It was a great action packed programme ….

FullSizeRender 3We were in the cheap seats, in fact, we were at the very back on the bend before the start of the 100m. The view though was superb and I was pleased that we were at the end of the High Jump as the woman’s final was on which featured Katarina Johnson Thompson and Morgan Lake from GB.


I love being at live events because you can choose what to watch. When you watch on TV you are directed by the editor but live you can watch anywhere in the stadium.

For example the High Jump finalists came out 40mins before their event started so I was really interesting to watch their preparation and practise before the event. Also in the 5,000m you had the whole field to watch not just the front of the race.

The next five hours just few by as there was so much to watch and enjoy.  The highlights were obviously the 5,000 with Mo Farah doing so well to finish 2nd in the end and the two spring relays with GB winning silver in the woman’s and a surprise gold in the men’s.

It was an amazing atmosphere and I’m so glad I was there to enjoy it.


5,000m runners heading to the start

We left at 10.30pm and joined the crowds leaving the area. We were back at our hotel just before midnight … in time to watch the end of Match of the Day though I missed Everton’s win against Stoke! But don’t worry I watched the repeat show in the morning!

After the Football I went for a swim and used the cross trainer in the hotel spar. We met up at 10.30am and made our way to Buckingham Palace to watch the 20k walk.

The course is a 2k loop up down from Whitehall to Buckingham Palace which they walk 10 times. The 50k race which was on in the morning was 25 loops! Race walking is a strange discipline but the speeds these top walkers can move is amazing.



We went for some lunch after watching the woman’s race and then got back in time to watch the end of the men’s race.

Once the race was finished we made our way to Stanstead Airport to catch our 7pm flight back to Glasgow with Ryanair.

Or that is what we hoped. To cut a long story short the flight was cancelled and after considering various options and waiting for some news from Ryanair we hired two cars from Europcar.

We found two other guys who were going to hired their own car which meant we had four in each car to share the cost! The car I was in drove straight home! We arrived in Glasgow at 6.30am. I had time to shower, have some breakfast and then head to work!

Despite the hassle of getting home we had a great weekend and certainly picked a great night to go to the Athletics with 3 medals for GB.


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Update on injury and withdrawal from Ring o’ Fire

We arrived home from Bali on Friday night after 4 flights! On Sunday Katrina travelled to Inverness to meet our new granddaughter Lyla who was born last Wednesday. Congratulations to Jo, Jono & Seth.

Screen Shot 2017-08-01 at 07.28.11


I’m back to work this week and then will drive up on Friday to join them for the weekend. I can’t wait to give my granddaughter a cuddle! She looks lovely.

Last night I went to see Matt, physio, to get an update on the way forward with my tendon injury. We were both hoping that the pain would be a lot less by now but even though it is getting easier I can’t hop on my right foot without significant pain.

I was really hoping to be able to take part in the Ring o’ Fire 3 day ultra starting on 1st September but we both felt that my ankle isn’t going to clear up in time for the race.  I’m pretty gutted as I was really looking forward to taking part in this race.

I knew even before seeing Matt that this was the most sensible decision but it is still hard to accept! I really want to be running ultras for another ten years or more so it is important to look at the bigger picture.

I had wondered whether it would be good to take 6 months off and allow my body to really recover without the pressure of trying to start running too soon. I’ve been running ultras for over 10 years averaging over 2,000 miles a year so thought it might be good for the long term to have a break.

I asked Matt what he thought of that plan and basically he didn’t think it was a good idea! Matt felt that I would lose more than I would gain and make it a lot harder to build up again.

Matt encouraged me to try and use a cross trainer to keep my fitness up so I’m hoping to find one in the schools where I work. I’m also going to finally start some stretching!

The final ultra I had planned to run this year is the Glen Ogle 33 on Saturday 4th November so I’m going to aim for that one as my comeback race! I think this would make sense as it’s a shorter race.

Finally I made some videos of our holiday in Bali. If you like to watch them you can find them on my YouTube channel.

Posted in Injury, Ring of Fire | 3 Comments

Book Review – Marathon Woman

Marathon Woman Book Review
by Kathrine Switzer


This autobiography was republished in 2017 to celebrate the 50th year of Kathrine Switzer’s run in the Boston Marathon when it was a men’s only race.

I was aware, like many others, of the basic facts of Kathrine’s story. How in 1967 she ran the Boston Marathon having entered under the name K. Switzer. The photos of the race director, Jock Semple, trying to pull her off the course are so familiar to most people who know anything about the marathon.

But that is basically all I knew! The book does an amazing job in filling in all the details of how Kathrine trained and built up to the race and all that she did to promote Woman’s running especially in campaigning to get it added as an Olympic event.

The book is so easy to read and page after page I found myself amazed that all this took place within my lifetime. I’m part of the ultra scene where it is just taken for granted that woman compete in races along men.

This year I helped support runners doing the Hardmoors 200 and there were a number of women who completed that race successfully. And that is only the tip of the distances that men and women are completing these days.

What I didn’t realise as well is that masters men were considered too old to compete in the marathon.

‘The Masters runners were important because their development are not dissimilar to the women’s, and we were very supportive of one another. We were pioneers in breaking down gender restrictions in running, and they were pioneers in breaking down barriers of aging.’ (page 182)

The book is divided into six sections ..

Part I: Base
The first five chapters tell Kathrine’s story of her childhood, family and love of running from an early age.

Part II: Build-Up
The next five chapters show how Kathrine trained and built up for the marathon. I wasn’t sure how she ended up on the start line before I read this book but now I do! She trained and trained hard and was well prepared to run the marathon distance.

Kathrine ran regularly with an experienced runner, Arnie, who passed on his many stories of running the Boston Marathon. In those days in the sixties it was a very small event made up largely of elite faster runners.

The chapters on the race itself were excellent and even though I knew she had finished it was riveting to follow her journey and all she had to go through to get to that finish line.

Plus once she had finished the media attention on her was enormous and how she dealt with that is again really interesting and insightful.

Part III: Sharpening
The rest of the book is Kathrine’s story for the next 50 years. I didn’t know any of this so it was fascinating to follow her story of her career both professionally as a sports journalist in a male dominated industry and her running as a runner and also as a race organiser.

Runners today, especially women and older men, have so much to thank Kathrine and others for. They worked hard and broke down so many barriers and obstacles so we can enjoy the events we take for granted.

Slowly but surely woman were allowed to run Marathons and other key races throughout America and the world.

Part IV: Warm-Up
Kathrine’s big goal was to see the Woman’s Marathon in the Olympics. This was her life’s goal really and the chapters in this part show just how hard she had to work to make it happen.

The key was her involvement with the Avon International Marathon who Kathrine worked for. They organised Woman’s races around the world which was a key factor in the Olympic committee allowing the Marathon into the Olypmics.

Part V: The Race
The key to it all was the Avon International London Marathon in 1980. This was a year before Chris Brasher organised the first official London Marathon.

Kathrine’s event was the first marathon around the streets of London which paved the way for Chris Brasher’s event but was absolutely key for seeing the Woman’s Marathon in the Olympics.

The Avon Marathon was the final event of a series of Marathon’s around the world so fulfilled the key criteria for the Olympics that a new sport had to be contested on three continents and twenty-five countries.

Part VI: Breakthrough
Kathrine and all those who campaigned with her were finally able to get approval for the Woman’s Marathon to be held in Los Angeles in 1984.

I remember that race well as Jean Benoit in her white cap ran off the front of the field and won convincingly against lots of stronger and faster runners. It was a great performance and showed that the event was here to stay.

The final chapter is a collection of other people who were involved in that 1967 Boston Marathon and helps to see the impact that Kathrine had that day and over the years that followed.

As you can tell I really enjoyed the book and would recommmend it to everyone who loves the Marathon!

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Summary of our third week in Bali

We continue to love our time in Bali. Here is a summary of week three. We spent four nights on Lembongan Island which is a 40 min boat ride away from Sanur. Emma & Yonas had never been to the island so it was a treat for them too.

Sunday 16th July
In the afternoon we spent a few hours in Ubud. Katrina and I went for another massage while Emma, Yonas & Noah wandered round the shops and had an ice cream.

We stopped off at our favourite juice shop on the way home. In the evening once Noah was tucked in bed we had a game of Settlers which Emma won!!

Monday 17th July
We were up at 6am and out the door having had breakfast and a shower for 7am. Our ferry to Lembongan wasn’t until 9am but Yonas needed to drop us off and then leave his car with his brother while we were away.

The ferry left on time and was fairly choppy on the way over to Lembongan. We had a bit of a wait for our hotel to send someone for us so in the end Yonas hired a bike and we got ourselves to Taos House which wasn’t too far away.


The hotel was lovely with big clean rooms and an excellent pool.


After we had settled in and had a swim Katrina and I walked down to Dream beach which was about a 15min walk. Emma, Yonas & Noad came down by bike a bit later.

Dream beach is a lovely spot with very strong waves crashing into the beach. Yonas and I braved the waves and it was great fun.


We had a lovely meal out and once Noah was settled in bed played a game of Rummy which Yonas won convincingly.

Tuesday 18th July
We hired scooters for the day and spent the morning exploring the island. It isn’t that big so it only takes 20mins to drive from one end to the other. We ended up at Mushroom beach where we had some lunch and went for a swim.


While Noah slept Katrina & I went back to Mangrove Beach at the top end of the island and went for a boat tour of the Mangrove swamp. It was so peaceful and relaxing and cool as the trees provided a shade from the sun.


When Noah woke up we returned to Dream beach for a play in the sand and another swim. For our evening meal Katrina & I made use of the bike and went back over the yellow bridge and found a lovely resteraunt over looking the sea.

Wednesday 19th July
I fancied doing a snorkeling trip but as no-one else was keen I went on my own. I joined about 12 other tourists and we visited 3 sites over the next 3 hours. Each site was slightly different and we saw lots of amazing fish and coral. I’m really glad I went.


Plus the route took us right around the island by speed boat so it was interesting to see the island from the sea. There is quite a hill in the middle. As we didn’t have the bikes today we wanted down to Mushroom Beach for lunch and then Emma & I hired stand up Paddle boards for an hour.


It was great fun and once we got our balance we did quite well! I found I was okay when it was fairly calm but each time a speed boat went out and created some waves I was back in the water. At least it is lovely and warm!!

As it was Yonas’ birthday we volunteered to look after Noah for the night so they could go out for a meal on their own to celebrate. We had great fun looking after Noah. We are really enjoying getting to know him. He is such a character and so easy going.

Thursday 20th July
We hired bikes again for the day and explored some places that we didn’t go to on Tuesday.


We stopped off at a viewing point which looked out to the larger Penida island. I was also able to see the coves where I did my snorkelling.


Our favourite spot was Secret beach which was a lovely secluded beach with a hotel and swimming pool.


If you want somewhere quiet and out of the way then I would recommend this location!


In their afternoon we had a relaxing time at the hotel. Noah & I had great fun in the pool. For our final meal on the island we went to L.Good resteraunt. They did a lovely BBQ with a help yourself salad bar so we definitely got value for money! Yonas & I had the Pork ribs which were excellent.



Friday 21st July
We spent the morning in the hotel before checking out and catching the 11am ferry back to Sanur. This one was a lot faster and we were back over on the mainland in 25 mins!

We had a such a great time on Lembongan. It felt like a holiday within a holiday! It the vending we had another game of Rummy which I’m glad to report I won!

Saturday 22nd July
Yonas had a driving job this morning so we are having a slower day at home. We are going out for lunch once Yonas gets back. I’ve been following closely the Tour de France and the Open Golf via podcasts and the various websites. There are some great clips on YouTube as well so I’m keeping up to date with various sporting events!

Today is the ultra in Bali that I was hoping to do! I still feel disappointed that I’m not able to run it but hopefully one year when we visit I’ll be able to do it!

My ankle is still sore but it is feeling better. I go through days when I think I’ll definitely be able to run the Run O’ Fire in September and then other days I think there is no way it will be ready. I’ve arranged to see Matt (Physio) again when I get home so between us we should have a better idea.

The highlight of our final week in Bali is out planned hike up Mt Agung. It is over 10,000 high and looks incredible. We could see it from Lembongan.


It is a two hour drive from here to the point where we will meet our guide at 11pm. It is a 6 hour walk to the top. The plan is to arrive as the sun rises which I’m told is an incredible sight. We then walk back down.

Katrina is a bit nervous about it but she’ll be fine!! Yonas is also going to come and he is also worried about whether he will make it to the top. Report to come!!

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Summary of our second week in Bali

We continue to really enjoy our holiday in Bali visiting Emma, Yonas and Noah. Here is a summary of our second week.

Sunday 9th July
In the afternoon we drove to Kuta to attend the Hillsong Church. It was a long drive as the traffic was pretty busy. We had a drink before the service. It was good to visit and a guy John, from Australia, spoke on Jacob and was really good.

The journey back was also quite long so I don’t think Emma & Yonas will be doing that every week!

Monday 10th July
We had to return the bikes to Ubud today so I cycled the 15miles while Katrina’s bike went in the car. Katrina’s seat and set up meant it wasn’t very easy to ride so that was the best option.


I went a slightly different route which past lots of different shops selling kites and wood sculptures. It was really interesting.

I met up with the rest of the family in Ubud and we went off for a lovely lunch. We do like Ubud! There are lots of really interesting shops and lots of people wandering around.


Tuesday 11th July
In the morning after playing with Noah I wrote my book review on ‘The Running Revolution’ for my blog. I will do one on Steve Birkinshaw’s book soon. I’m reading ‘Marathon Woman’ by Kathy Switzer which is excellent. Again book review to come!

Yonas’ brother works in a lovely hotel in Sanur so he was able to book us into a deluxe room for two nights which gives us the chance to have a few days on our own and Emma to have a break!



Emma & Noah came with us to the hotel and we all enjoyed a swim in the hotel pool before having a wander down to the beach and some food before they headed home and we retired to our hotel.

Wednesday 12th July
Hollie’s 25th birthday! Yet another year when we are not with her. I’ve lost count of the number of different countries she has celebrated her birthday. This year she is in Ruwanda where she is part of an group of teachers who have gone to support local teachers. It sounds as though she is having a great time!

After our superb hotel breakfast we hired a coulple of bikes for the day and went for a ride down the length of Sanur beach which was good fun.


I found a guy who was hiring Windsurfers so I took one out for an hour. I used to windsurf fairly regularly before I met Katrina which is over 30 years ago! It took me a few minutes to get going but once I did I was away and loved it. There was a constant wind and plenty to get a good speed up.


We then went for lunch at the Bread Basket which was Hollie’s favourite place to eat when she visited in Easter. So we have a sandwich to celebrate her birthday!

After lunch we went to Hardys store which is a famous shop in Sanur which seeks everything. As we walked in this guy offered us a couple of scratch card type things. We opened them to discover that I had won 2 t-shirts and vouchers for 200,000 (about £12). When Katrina opened hers she had won the star prize. Either a 7 day hotel in a Karma Hotel or a GoPro Camera or 2,000,000 in cash (£120).

We were excited. Well I was hoping that it was the GoPro!! To collect out prize we had to go to the hotel which seemed fair enough. Before we knew what was happening we were in a taxi heading to the hotel.

I assumed it was the one in Sanur but no it was about 30mins away! On the way there I did have second thoughts thinking that this could be a trap and we were about to be kidnapped!

It was nothing as sinister as that but just before we arrived the agent said that to get our prize we would have to talk to another agent for an hour about becoming members of the Karma group!!

Now we understood what this was about but in for a penny! Our representative Frank turned out to be a really nice guy from Glasgow in his 60’s . He realised pretty soon that we had no intention of becoming members so we chatted for the regulation hour before she was able to let us go!

The prize Katrina won was a 7 day holiday in one of 5 resorts. One of them is in Germany so we are going to look into that one and if we can find some reasonable flights we might use it! I was disappointed it wasn’t the GoPro!!

We had a taxi back to Hardys where we had left our bikes. We spent the vouchers and continued on our way. So a three hour excursion which was actually quite fu in the end and gave us a glimpse of the luxury some people enjoy on holiday! All the hotels are 5 star and very posh!!

In the evening we had a lovely meal on the beach before heading back to our hotel to watch another episode of Designated Survivor and follow Murray’s quarter final game on my phone. It was sad to see he lost in five sets but it sounded as though his hip injury flared up again.

Thursday 13th July
We spent a relaxing morning at the hotel reading and having a swim. He hcecked out at 12pm and hired bikes again for the day. This time I got one with a child’s seat as we were going to meet the rest of their family later.

We enjoyed a ride along the beach and then met Emma, Yonas & Noah at the Bread Basket for lunch. After lunch Katrina & I took Noah for a bike ride. Noah loved it and was busy chatting away and pointing at lots of things, especially dogs, as we cycled along the beach.


We met up again with Emma & Yonas and then they went off to meet their American friends Brad & Jana. We joined them for a meal and then headed home.

Friday 14th July
Katrina & I had booked in to do the Green School tour. It lasted just over an hour and it was so good to be able to see where Emma will be teaching. It is an amazing school with a very interesting educational outlook as well and some amazing bamboo architecture.

I did a video of our visit with more photos which again I’ll upload when I can.

It was fun to think that Noah will be going to this school as well. They have a pre-kindergarten so he’ll be able to start that when he is 3.

We spent the rest of their day relaxing at home but we did have an afternoon outing to our favourite juice cafe.

In the evening we played our card game and then had a FaceTime chat with Jo who is staying at our house in Paisley. Jono is building new cupboards for us and they are looking great!

Saturday 15th July
Yonas is taking Brad & Jana to the airport so we are having an easy morning. I wrote up my book review of Steve Birkinshaw’s book while listening to podcasts from Le Tour de France, Wimbledon and the Test March against South Africa.

In the afternoon Emma & Yonas took us on a trip to an amazing water. Tegenungan was about 30mins away and we had such a good time. I did a video of our trip which I’ll try and upload at some point but here are a few photos.



Sunday 16th July
Our plan today is to have a relaxing morning while Noah sleeps and then have another trip to Ubud where Katrina & I plan to have another massage.

We continue to enjoy various games in the evening with our favourite being a rummy type card game. I’m also happy to report that I have won a few games!!

While we are away our son-in-law Jono has been busy building a new cupboard in our bedroom. It is looking great! Thanks Jono.




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