For some, pulling the national vest on is only a dream. Sometimes that dream becomes a reality when hard work is applied. This weekend saw the international debuts for a few individuals in the 100km Anglo-Celtic Plate 100km.
There are also some athletes that have been around the block (or track…or Duthie Park) a few times when pulling on an international vest. The excitement of the race I was honoured to capture from a few of the runners involved in the weekend. I reached out to the runners with a few questions to get their perspective of the day.
Dave Andrews – Northern Irish distance runner, Chris Richardson – Scottish distance runner, Jason Kelly – Scottish distance runner, Matthew Rees – Welsh distance runner and Nikki Gibson – Scottish distance runner all answered the questions below
It’s great to be back racing, how was your preparation for the ACP2021?
Dave Andrews (DA): Back racing! Yes mate. Racing is addictive and I have missed it. Not racing means no real end rewards which has allowed me not to nail down the likes of daily nutrition and booze. Prep for ACP was all over the place. The race was only confirmed 2 weeks ago but we heard it was cancelled.
Chris Richardson (CR): Preparation was good. It was my first time racing the hundred k so I did a lot of research beforehand and established that most people who performed at the top end of hundred KS approached it a lot like marathon training but with changes to the longer runs to make them more specific. I trained in the week like a marathoner and at the weekend like an ultra runner. The other key was to get a clear idea of what nutrition worked, but my big worry on race week was whether I had really nailed this.
Nikki Gibson (NG): I didn’t feel like it had been brilliant. I felt like I had maybe pushed the miles a bit far and my “speed” work had suffered. I’d had a few bad sessions, and actually missed two sessions too which hasn’t happened for about 2 years. Going into race, I didn’t feel I was ‘the fittest I’d ever been’ and I was a bit disappointed with myself.
I’d felt a bit embarrassed to have been selected to run for Scotland, and then not be the fittest. I’d say I was in about 3:03 marathon shape. Being a complete novice at this distance I had no idea how it would actually all play out. I’ve been more tired than I’ve ever been in this training block. I just felt like something maybe wasn’t quite right. But in the end it all came together on the day!
Matt Rees (MR): I love racing and was very excited to test myself over a new distance. My preparation was really up and down. Some really solid 100 mile weeks, mixed with some lower volume weeks where I had to manage niggles. Overall though I was able to run over-marathon distance 6 times in the 8 weeks of training before the taper, with some additional 20 mile days. I did some faster sessions in the week and ran a 5K PB in 15:13 on tired legs. The block was not ideal but I felt I had done enough to run a solid 100K debut. The final 10 days into the race were my worst as I fell ill and tried my best to rest, recover and hope I felt strong on the day.
Jason Kelly (JK): My preparation had been great. After winning Strathearn Marathon in June, I took a recovery week and then put together an 8 week block averaging 110 miles a week followed by a 2 week taper. I did a hard session every Tuesday or Wednesday, usually with Chris Richardson, and a long run almost every week ranging from marathon distance to 65km mostly at or faster than target 100km pace. The only week without a long run, I raced Inverness Campus 5km and ran a PB of 15:14 so I knew I was in great shape.
The race itself can you explain the thoughts in your head at 0-25km, 25-50km, 50-75km and lastly towards the final stretch?
0-25km
DA : Social and pace was faster than what I thought I could achieve to continue with for the full race. BUT- I was racing from my country so didn’t wanna regret anything.
CR : Good, easy, smooth and relaxed. I tried to remember to enjoy the experience of wearing a Scotland vest while it was still easy
NG : The day before the race they said ‘no headphones’, which wasn’t a complete surprise but a bit of a bummer. I always knew I’d felt intimidated & overwhelmed early on so I had planned to just stick a podcast on and zone out. But I was really conscious to remember you can’t control what you can’t control and not to let it stress me out. During the first 20k I stopped twice for the toilet, and twice for a rubbing sock. First time i stopped Debbie just got some nut butter on it, second time I had to change my socks. I was wearing toe socks and I felt like my little toe was getting cut off. Once I changed sock (just the one)
MR : The first 25km was all about staying relaxed, positive and running to my own rhythm. I did not want to fall into anyone else’s rhythm. I felt smooth and let my legs run at a comfortable pace that felt good. Initially this was enough to be in the lead pack but after a few miles they were going slightly faster than me, but this suited my overall strategy. I kept telling myself to be patient.
JK : Felt great, relaxed and easy, all about not doing anything stupid. A bit of chat here and there with teammates and rivals.
25-50km
DA : – similar to 0-25 but think I slowed down.
CR : Similar to the above 0-25, but I began to grow a little impatient towards the end of this section. Knew the plan was to keep it easy but I really wanted to start chasing those out front
NG : I was grand (although a bit embarrassed to make my Scotland debut in odd socks!!). I then got to 25k & thought right 1/4 done. 25-30k was a dream running with my good friend Karla who was representing Northern Ireland. Again I then struggled psychologically from about 30k. It was just still so far to go, and Although I didn’t feel I was working too hard I was aware that I wasn’t jogging.
MR : Things were going smoothly until around 40km. At this stage I started to get some really severe bloating. I was burping a lot and felt very uncomfortable. Feeling sick and was desperate for some sort of relief. It was really frustrating and kept repeating to myself this is just a bad patch, you will come through it. Stopped fuelling with Maurten and tried to let my stomach settle. I tried to make myself throw up but to no avail. Runners were passing me and asking if I was okay, and I felt embarrassed. My Welsh debut was unravelling.
JK : mostly as above. The field was strung out a little more towards the end of this section but I was still running with an English athlete. Didn’t want to have to run solo quite yet.
50-75km
DA : in my head I bottled this bit. Qty of people on track reduced so longer portions on my own. Once the pace dropped it was harder to lift it again.
CR : I felt great! It was easy! I felt like I was moving through the field smoothly and would charge home to the finish in a blaze of glory.
NG : Then it was get to the marathon, get to 50k because that’s when paracetamol comes, get to 60k because you’ve done that in training, then I actually probably had a bit of a good patch where I just ground it out from 60-80k.
MR : Some of the hardest miles of my life both emotionally and physically. My stomach seemed to eventually settle but was replaced by a really painful lower back. Every step was agony. My running had slowed to a run/walk. Every time I started running again it would hurt and I felt ashamed as I pulled to the side of the track to walk and try and stretch my back. I was wearing the Welsh vest and yet I couldn’t run. I kept telling myself that my race was not over and that eventually the back would be ok.
JK : the sweet spot. Squeezed the pace ever so slightly and felt like I was cruising. What a feeling. I took the lead towards the end of this section although I was aware that Chris was never more than a minute or so behind so was clearly feeling strong as well. I think at around 70km it was a Scotland 1, 2, 3, 4.
75-100km
DA: knew I had to run it a bit smarter as I was running for team. If I didn’t finish I could lose it for them. Structured it around a few runners who I knew I had to keep in front of. I’m usually a stronger finish but I always start conservatively. Not today and especially with the last training block. Either way I think I would have bottled the sub 8 anyway if I was on my own. THAT WAS TOUGH.
CR : I felt a total idiot for all of my exuberance in the previous section. I’ve never known suffering like it! The lead changed between Jason and I for several laps in a row then we both fell apart and I just needed to keep moving to get to the finish for the win.
NG : At 80k I started walking through the aid tables just for a bit of a break. The last 20k was absolutely brutal. It’s still about 2 h of running to go, and you’ve already been going for bloody ages. Then it was just counting down the laps and eventually it was 9 laps to go, which was into single figures. With 5 laps to go I said to Adrian I can break 9h here & he had the perfect reply, ‘how badly do you want it?’. I had a “sprint” finish for 8h 44min and 46s.
MR : I was in mental turmoil. I have to finish, I repeated to myself, but I was now covering a mile in over 12 minutes. I wouldn’t even make the cut-off. Every lap I was stopping at my support table and eventually took the decision to try a different pair of shoes.
I couldn’t believe it as the pain dissipated and I covered 5km at a normal running pace. I was ecstatic and thought my race was back on. Not only was I now going to finish I thought, but I could even start picking off other runners that had lapped me.
This positivity didn’t last long as my back seized up again shortly after and I realised that there was no way I could make it to the finish. Eventually one of the Welsh Team managers told me that it was pointless to keep going out and walking most of the lap and that I should resign to the fact it was not my day. I knew he was right and took the decision to finally DNF at 70km. I felt humiliated that I had not finished and that my race had been such a total disaster.
JK : oh dear. Still felt okay until around 85km when I had the first twinges of cramp in both hamstrings and calves. Slowed slightly, tried to ease it off and took on some salt. Got caught and passed by Chris and then traded the lead with him several times until about 94km when my legs simply went rigid and stopped functioning.
Full blown cramp in every muscle between my hips and my ankles. I’ve never known pain so intense. I genuinely wasn’t sure I could make it to the finish. There was still had 3 laps to go and I knew that I had to finish to make a counting team because Rob had already dropped out. I promised myself that I was either going to finish the race or leave the track in an ambulance and, after something like 35 minutes of agony, I staggered across the line screaming in pain, somehow having held onto 2nd place. Apologies to all who witnessed the spectacle!
Fueling strategy what was your fuel source of choice and did your nutrition plan go as expected?
DA : 3x chia charge and 3x active root up 3rd hour. Then 3 gels and sis beta or active root each hour up to 5 hours then 2 3 gels an hour with coke. Caffeine gels for last 2 ish hours with red bull and coke.
CR : I used sis gels. Normal in the first half with a mix of flavours and then caffeine in the second half. Between these I had water an lucozade sport. Late on when I was cramping I starting taking salt tablets but really should have introduced these much earlier. I hadn’t even thought to take these myself – they were donated by Rob who had pulled out.
NG : I’d planned to take 1 Torq caramel latte gel every hour and then alternate 500mL of Active Root and Lucozade, then switch to coke about 60-70k in. I’ve got absolutely no idea how it went after about the first 3h!! I was just taking everything and anything that was given to me & probably more coke and salt tablets than I’d planned. At one point I had a bit of a snickers which was god awful and got violently thrown into the bin. I had a bit of sicky in the mouthy, but nothing too horrific. Most of the way round I was thinking ahh how lovely it will be to go back to a weekend where throwing up lucozade isn’t just a regular occurrence now.
MR : I was fuelling with Maurten gels and 160 drink mix. I aimed to try and take some fuel on every 5km. This had worked well in training but in the race I got very bloated and had to stop fuelling. I had some solid foods with me in case Maurten got sickly but I couldn’t stomach anything. The fuelling did not go to plan.
JK : I took a gel every 3 laps (~5.5km) alternating between Maurten and Torq gels and took a drink of either Maurten drink mix, Tailwind or water every non-gel lap. This worked really well all the way up until the cramp hit. Someone then handed me some salt tablets and Rob forcefully handed me a bottle of flat Coke and insisted I finish it on each of (I think) the third and second last laps. Kudos to him for becoming my de-facto crew after pulling out. Salt is something I will definitely think about earlier for next time as I think that, other than that to reduce cramping, my nutrition was just about spot on.
It may /may not have been the first time Representing your country… what does pulling on your national vest mean to you?
DA : When I felt shit I had a rule that I would rub the NI badge on my shirt and say out loud. THIS IS WHY I’M HAPPY TO BREAK MYSELF.
CR : It was a first for me.As you’d expect it’s a huge honour. It feels like a vindication of all the hard work. I had to make sure I soaked it in as you can’t count on getting a second chance. The vest gives you an extra mental boost. It’s also actually some really nice kit! Kudos to Scottish Athletics and Joma!
NG : It was my first time in a Scotland vest and it meant even more than I thought it would be. Being part of the team was so special, and something that will stay with me for the rest of my life. Minus the horrendous parts in the 100k, I had a lovely weekend away with new friends. Everyone was so welcoming & generous with sharing their advice and experiences. In the team meeting the night before the race I was sat thinking if tomorrow goes totally tits up, and this is all this weekend was, it’s been amazing.
MR : Pulling on the Welsh vest for the first time meant everything to me. It has always been a dream of mine to represent my country. A small part of me felt a bit like an imposter because the Welsh vest means so much and I could hardly believe I was lucky enough to be representing my country. It was a huge honour and I stood on that start line very proud. My late-Bampa used to show me his Cap from playing football for Wales at a junior level. I loved it and was in such admiration of him and the idea of representing Wales. This was my opportunity.
JK : It had been my main goal for a couple of years to be selected to represent Scotland so this was a huge day for me. When it got seriously hard and I was struggling to move, I really think I’d have dropped out if I had been in any other vest. Carrying a Scotland flag down that last straight knowing that we were about to win the Anglo Celtic Plate was a moment I will never forget.
Trainers, which did you use and how were they through the distance?
DA : Nike turbo 1. >800milers. Comfort and tried and tested over everything else. No issues apart from the damaged sole soaked in water during the thunder-storm.
CR : I wore Nike next% 2s. I’m very lucky in that I ve never lost a toenail and I don’t tend to have problems with my feet. This time was no exception. I have found that ever since I started wearing Nike super shoes that I have soleus and Achilles pain for the next month after a marathon so I’m expecting the same now but I think it’s worth it as they feel so fast.
NG : I used a pair of Next % 2. They are a great shoe, but I was really feeling my left Achilles from probably about 30-40k on. I considered switching into a pair of pegs at 60-70k (it’s all a blur really) but just decided to stick with the Next %. I got Adrian and Lisa to re-tie my laces at one point as my feet must have swollen a bit and that eased off the pressure on my achillies
MR : I started in the Nike Vaporfly Next%. These are a very fast shoe, but also really comfortable and soft. I wasn’t expecting to change shoes but I did so to see if anything would help my back. I changed into the Nike Alphafly. These have even more cushioning and are also very fast. I was happy with my shoe choices and think my issues were down to other factors.
JK : I wore the Nike Vaporfly Next% 2. I think these are the best racing shoes on the market and it isn’t even a close contest. No issues whatsoever with my feet throughout the race. If someone brings out a shoe that eliminates muscle cramps then I might switch but otherwise it’s Next% 2s all the way.
Lastly, now the thirst is there what’s next for you?
DA : Rest. Mentally down load this and understand if I want to compete like this especially at 100km. Belfast 24 is next in sept. REALLY HARD. Note: I made an effort to talk to everyone on the track. Even if it was a cheeky well done or something similar.
CR : I was really happy to take the win, that was beyond expectations, but I did hope to run a little faster so I think I would like to return to the 100k distance next year with more of a time trial than racing aim. First off though I have a London marathon place then a cross country season to worry about.
NG : Next for me is definitely a break. I’ve trained really hard for the last 18 months, averaging about 115 miles a week. Running for Scotland was an absolute life time dream achieved so I’m going to take a bit of time to just absorb what I’ve done and take my first proper break in a long time. I’ll have a week off, then probably just jog for anywhere between 2-4 weeks, then hopefully get back into some 10k type work and maybe some shorter races towards the back end of the year but to be honest, I won’t be taking anything too seriously until 2022.
MR : I am more fired up than ever. The disappointment and pain of having a disaster debut in the Welsh vest has me raring to get stuck back in to training and put things right. I have my excuses but I would rather focus on the solutions that will make sure next time I line up that these things don’t happen again. There was not much I could do about being ill, but there was plenty I could do to ensure that my fuelling works better, and that my overall resilience and strength for the distance is improved.
I will now recover and then throw everything into a short block for Berlin Marathon. I feel like my fitness was not rewarded at the ACP 100K but that may be a different story in Germany. Long-term I would like to come back to the ACP next year and prove that 100K is a distance I can excel at. Before the race I wrote down some mantras. One of them was:
“It’s my story. I am the author. Write an epic.”
What I ended up with was not what I wanted, but that is only one chapter. I will come back stronger and write a new chapter; my story is not over yet.
JK : This certainly won’t be my last 100km and I hope it also won’t be my last in a Scotland vest. I know what I can improve on and I am confident that I can run well under 7 hours on a great day. Shorter term, I’m looking forward to maybe a couple of cross country races this winter and then possibly defending my D33 title next year.
Thanks to everyone for their re-cap’s. Some honest feedbacks about their experiences of the day. Well done to the organisers for arranging the race, the competitors for the competition and Scotland on the win. Well done all
Thanks for reading
James
@physiorun
