Mountain Leader Training: Part 2 of 2

Thursday: Scrambling in the Ogwen Valley

As if repentant for the previous day’s soaking, the weather looked to be dry and sunny – perfect for a day scrambling in the Ogwen Valley. After rushing back and forth to collect my gear from various locations around Capel Tanrallt, I bundled into Graeme’s van and spent the 45 minute journey interrogating him about a trip he’d taken to Greenland.

The route became very scenic as we entered the sweeping Nant Ffrancon valley from Bethesda. Rugged hills rose upwards either side of us and a wide, meandering river snaked between lush green fields along the broad base of the valley. The anticipation of approach grew with the mountains and reached its pinnacle as we rounded a corner into the long Ogwen Valley, which sits between the towering, lumpy Carneddau range and the set-back Glyderau, whose dark, jagged faces – although now quite familiar – never lose their ominous, tantalising mystery. After a short drive along the bank of Llyn Ogwen, we met the others in a roadside car park and walked to the little National Trust centre by Ogwen Cottage.

Lou met us there just after 9am, delivered the sad news that Geoff had developed a cold so couldn’t make it, and introduced us to Dave, who would be in charge of the other group for the day. She then went over some scrambling “theory”, which covered what equipment to take and key considerations when leading a group. We split into our two groups of six and headed up towards Llyn Idwal, with Lou taking charge of my group.

Testing the Group

The walk up to Idwal was as scenic as ever. The great, craggy ridge of the Glyderau towered in a great silhouette over undulating, rugged moraines carpeted in swathes of sandy grass, clumps of heather and a hectic array of boulders, and the morning sun – which hung low in the gap between Tryfan and Bristly Ridge – accentuated the darkness of the mountains against the warm, golden glow of the moors. On the way up we stopped several times at different boulders for little lessons on leading a scrambling group, which I summarise as follows:

  •  Before committing to a route, assess each individual’s ability on technical terrain by watching them move up and over steep-angled, low-level boulders, giving pointers on technique where appropriate
  • Help others on difficult moves by holding their heel and pushing their foot into the rock at a 90 degree angle
  • “Spot” others on steep or insecure sections by standing below them, feet wide, hands out and elbows bent, ready to control their direction of fall in the event of a slip
  • Use games such as “the floor is lava” (a personal favourite in all situations) combined with “race to the lake” to determine the more and less confident members of a group on rocky ground

After lots of practice on various boulders near the path, we reached glassy Llyn Idwal via a floor is lava race, in which Darren indiscriminately charged through the rest of us scattering bodies as he went. This hanging lake is elevated in an atmospheric glacial cwm and has its own fittingly charming (if slightly melancholic) legend, which Lou conveyed very well – we were captivated.

Idwal Legend

Prince Idwal was the much-loved and widely talented grandson of an ancient Welsh king, who was taken to the lake one day by his jealous cousin. His cousin, knowing that the prince could do everything except swim, pushed him in. The prince drowned, the lake was given his name, and to this day no bird will fly over the lake’s surface as a mark of respect.

After scrutinising the sky above Llyn Idwal for signs of avian passage to no avail, we accepted the legend as fact and stopped for “first lunch” (a unanimously celebrated concept) on the eastern side of the lake. As we ate we took in the great cwm, whose vast, craggy faces towered menacingly above us on three sides. On the far side the sinister, black cleft of the Devil’s Kitchen loomed high above the water; mist often emanates from that rocky chasm and drifts around the bowl-like cwm, which means the Devil is cooking – another fact, although harder to verify. Today was clear, and the only mist in sight came as steam from my thermos of interminable stew.

Leading a Scramble

First lunch finished, we walked to the south-eastern end of the lake and stood by Idwal Slabs, which I’d climbed the previous year. We were to scramble up Senior’s Gully, a grade I route that follows a blocky channel up the northern side of Glyder Fawr. We set off upwards and Lou demonstrated how to lead a group scramble. From memory, the notable points were:

  • Choose the safest-looking route, taking into account difficulty, protectability and consequence, but allow confident group members to pick their own route within reason
  • As a leader, station yourself at the crux of difficult sections in a place where you can help group members without getting in the way
  • Help others on technical moves by spotting, holding their boots into the wall and steering them in the right direction by holding their rucksack
  • Ensure you can communicate with (and ideally see) the whole group at all times by staying within calling distance and letting everyone catch up before rounding corners
  • Position stronger group members next to less confident members so they can provide assistance, and place a stronger member at the back of the group

Senior’s Gully

The gully was fairly “technically” easy, with an abundance of good holds and grassy, heathery ledges, a relatively shallow gradient (for a gully) and just a couple of trickier moves up slabs, but although solid the rock was quite wet, which made it slippery and slowed us down significantly. It did, however, mean that we had plenty of practice helping others up the more technical moves, as water dampens confidence as well as rock.

We took turns leading and found that there was significantly more to think about on-the-spot than when leading a hike. Visibility of the gully ahead was often limited to just the next few moves, so the safest route wasn’t always obvious, and it was quite tricky focusing on personal safety, route choice and the rest of the group at the same time. I also found it quite hard to determine the best place to stop and assist others, having never really scrambled with anyone other than Ryan, who is so absurdly confident that I never really think about him.

We reached the top just after 3pm, a couple of hours after setting off upwards. We had second lunch at the edge of the Nameless Cwm, which isn’t actually nameless as it’s called Cwm Cneifion. Google reckons this means “cwm of the tufts of sheared wool” – I prefer the more mysterious (and more pronounceable) title. I celebrated the long-awaited final mouthful of stew and watched enviously as a couple of climbers made their way up Cneifion Arete. After pinpointing our location on the map (we were never safe from nav practice) we started the descent down the steep, winding path that takes a diagonal line down the western flank of Y Gribin.

We wound down the side of the grassy ridge, chatting away and making plans to go to the pub. We reached Llyn Idwal and returned to Ogwen Cottage area on the slabby path we’d walked in, coincidentally meeting the other group right at the end. Lou debriefed our group, which was really helpful as it cemented in everything we’d covered, and we returned to the cars in great anticipation of a good pub meal.

Evening

All twelve of us reconvened in the Black Boy at Caernarfon, a large, quirky, charmingly old-fashioned and necessarily haunted pub set within surprisingly intact, battlemented castle walls. We took two six-seater tables and most of us tucked into a hearty pie and pint, which was too much for Darren, who completely lost all decorum in a mad giggling fit just as the waitress came over – I can’t remember why but it was at Jack’s expense. The merriment continued in Connie’s car and back at the chapel, where Jack produced an elaborate cheeseboard and we celebrated the week over a few drinks with the help of an 80’s classics playlist. I wasn’t ready to leave the following morning, both literally and emotionally.

Friday: Expedition up Yr Aran, Wild camp, Night navigation

After a mad morning doing all the packing I should have done the night before instead of eating cheese and drinking wine, I loaded all my gear into poor Scabbers and – with great sadness – left Capel Tanrallt for the last time. After a relatively dismal 25 minute drive along narrow, winding roads, rain pounding the windscreen the whole way, we all met at Caffi Gwynant, a cosy, elegant converted-chapel-come-cafe nestled in the Nant Gwynant valley.

We had our fill of sausage sandwiches and coffee, then met Lou and Smyrff (the other instructor) in the courtyard for an expedition brief. We were to hike up Yr Aran via a set but undisclosed route, taking it in turns to navigate legs individually using a 1:50,000 scale map. Then we would hike to an overnight camp spot, pitch our tents, spend the evening doing a night navigation exercise and return to the cars the next morning.

Morning: wet, windy & very nearly miserable

We set off towards Snowdon on the Watkin path just after 11am. The first section took us gently uphill along the edge of an old broadleaf wood, overlooking the increasingly scenic Nant Gwynant valley, which was green, lush and flanked by thickly forested hillsides set beneath high, oddly lumpy ridges. We were bemused to spot an alpaca chewing nonchalantly among sheep in a clump of copper-coloured bracken, and Darren – who was leading this leg – talked us through the seven S’s of camouflage, which are useful to consider if you need to attract (or avoid) attention in the mountains: shape, silhouette, sound, shadow, shade, shine and speed (movement).

We reached the Afon Cwm Llan after a kilometre and continued on the Watkin path, which ran parallel to the river and climbed steadily up a wide valley. Trees no longer shielded us from the weather and I felt sorry for Mohan, who led this section through torrential rain and relentless wind. Thankfully the scenery was stunning despite the grim sky. The river cut a snaking channel down from Cwm Tregalen ahead, whose towering walls loomed high in the distance, and carved between the sloping sides of Y Lliwedd, Allt Maenderyn and Yr Aran. The water plunged downwards in several places via rushing falls, which were so white they seemed to emit light amongst the swathes of russet-coloured bracken, yellow-green grass and fading early autumn trees.

We rounded a craggy corner and turned left off the Watkin Path onto the Cambrian Way, which was slightly sheltered thanks to Yr Aran’s bulky presence. Connie took the lead and (being a doctor) gave a very useful crash course in first aid, which kept us entertained during a long, steady slog up the side of Snowdon’s south ridge. As we climbed, Lou pointed out a disused slate quarry across the valley, which consisted of some ruined buildings, spoil heaps and great slate terraces forming large platforms up the lower reaches of Y Lliwedd. The steady chatter fortified our collective mood against the miserable weather.

The weather breaks

We stopped for first lunch just below the col between Yr Aran and Snowdon’s south ridge, then tramped up its slippery, slatey side to receive a hearty battering from the wind. We left the path and Jack navigated us south along the rugged crest to a small mound, at which point the rain finally abated and the sun cast an ethereal, entirely unexpected golden glow over the landscape, which now revealed itself as a vast, wild sprawl of lumpy ridges and irregular summits. Old slate works formed a strangely industrial foreground, spread across the flattish area by the col, and the Nantlle Ridge stretched out along the western horizon, its green flanks now bathed in low sunlight above the wide Beddgelert valley. Accordingly, we all took a sudden interest in photography:

Yr Aran

My turn to navigate was spent leading the group down the awkward back of the mound, over a wall, through a bog and up the steep north side of Yr Aran. The others had all given interesting talks on relevant subjects while navigating, which I failed to match with my sermon on the ecological importance of peat bogs. In an attempt to be more interesting I mentioned that George Mallory, the Everest pioneer, trained for the Himalayas on the craggy northeastern side of Y Lliwedd, the vast ridge over to our left. Having exhausted my reserves of tenuously relevant knowledge, I tramped up the mountain with the others trailing behind.

We had second lunch on Yr Aran’s sheltered eastern face, which provided a lovely view of Snowdon under a newly blue sky scattered with pale clouds. We all watched amusedly while Graeme instigated a conversation between a phone recording of a raven and a real raven, which had materialised at the rustle of a bag of jelly babies. Once the croaking had concluded we continued up and over the mountain’s symmetrical top, where I managed to miss the remains of an RAF helicopter that caught fire after an emergency landing a few years ago. Graeme then led us down the western side, a long, grassy ridge, stopping at intervals to crush my peat bog lecture with interactive dissections of fox poo and/or owl pellets, one of which contained the unmistakeable shell of a species we’d learnt to identify while on the Nantlle Ridge hike – the violet ground beetle, which glinted in the afternoon sun.

To camp

Having navigated only a short leg, Lou gave me the cruel job of getting us to a specific, indistinct point on the northwestern slope of Yr Aran. In the absence of features and paths I could only use a bearing, pacing and contours, so was relatively satisfied to be only a few metres out on arrival. After a bit more bogtrotting we rejoined a path and returned to the slate-strewn col, where old spoil heaps, walls and ruins lay vast and still in the hazy, waning light, looking serene and wistful in their abandonment.

We crossed the col and dipped back down the other side, then followed Mohan along a vague path along the base of Snowdon’s south ridge for about a kilometre. We stopped at a flattish grassy area nestled between the hillsides of Cwm Tregalan, which towered above our camp spot on three sides, and busied ourselves by erecting tents, offloading sleeping bags and preparing dinner. Jack joined me while I munched boil in a bag chicken and rice, gave me half his hot chocolate and was unshaken by everyone’s relentless teasing: by sharing Connie’s tent and my jetboil, he’d achieved what was deemed a “lightweight hike” and concluded, quite rightly I suppose, that he’d simply “taken initiative”.

Night nav

Our preparations for a night navigation exercise were interrupted by the arrival of a poorly-looking lamb, which stood very close to Lou’s tent, swaying slightly, and seemed quite unaware of its surroundings. It looked a little forlorn but otherwise happy enough, but it clearly wasn’t well, so Lou texted a local farmer to arrange for its collection. Once this minor drama had been seen to we partnered up and set off in the dark, taking it in turns to lead short but time-consuming legs across the rugged terrain.

Jack and Darren led the first leg downhill, across a stream and to a small stone sheepfold, while the rest of us followed by taking a bearing off the leaders each time they changed direction and counting paces. This was slow and difficult on the rough ground, but it was quite exciting hiking in pitch dark and we were thankful for the lack of wind and meaningful rain (drizzle doesn’t count in Wales). Connie and I took over, took a bearing to a stream then handrailed it up a steep bank, helpfully advising the others not to fall in. We reached our destination – a featureless point on a small hill, denoted by the curve of a contour – using a bearing and pacing, and remarked how different the landscape seemed in the dark. Using contours as visual features was almost useless, as each tiny mound seemed extremely large without the context of its surroundings. This was the key thing I took away from the exercise – focus on bearings and pacing.

Mohan and Graeme led the final leg across undulating mounds and we bumped into the other group, a cluster of headtorches and cheery voices, just before returning to camp. I scouted round for the lamb but it was nowhere to be seen, so – hoping that the farmer would come and look for it early in the morning – we inspected each others’ tents. I admired Darren’s two porches, while he described mine as “palatial”, and I inwardly added “smaller tent” to my shopping list before heading to bed. I certainly do not need a new tent.

Saturday: Return, River Crossings, Debrief

After a good night’s sleep (the rain only woke me once) we were all breakfasted, packed and ready to leave by 8. Gold-lined clouds sat low above the distant hill that spanned the V of our valley as the sun crept above the horizon, making for a spectacular start to our final day. We hiked down the rugged slope for a kilometre, commenting on how near the features from the night nav seemed in daylight, and I quizzed Graeme on the merits of sphagnum moss while Connie recited the lichens she’d learnt.

Back on the Watkin path, the river rushed vigorously alongside us and we passed a small weir which Lou explained forms part of a local hydroelectric scheme (I think these should be widely endorsed). Lou then diverted the conversation back to the ML syllabus and we discussed campcraft, which encompasses various considerations around taking a group on a multi-day expedition such as hygiene, safety, cooking, equipment and environmental impact. Then, just as I was reading an information board about the Watkin Path being the first official footpath in Britain, Lou’s friend the farmer appeared on a quad bike on his way up to search for our poorly lamb, to everyone’s relief. He later reported that it had been found and collected.

By the time we descended into the pretty broadleaf wood we’d passed the previous day, people had started up Snowdon in droves and I was glad for the relatively quiet experience we’d had up Yr Aran. We emerged onto the Nantgwynant Valley road and saw that the laybys we’d parked in were now full, being a dry Saturday morning. With the expedition over, we crossed the road and commenced our final practical exercise of the week – river crossings.

River crossings and emergencies

We found the other group knee-deep in the wide, relatively shallow Afon Glaslyn and made our preparations to get wet. I thought I’d experiment by tying a spare bootlace tight around the top of my waterproof socks, outside my waterproof trousers, to see if my feet stayed dry (they did not). As Glyn led the other group across the river in a loud, military fashion, Lou talked us through how to deal with emergencies in the mountains, useful phone apps/services and demonstrated how to evacuate casualties using firstly a group shelter, then a jacket and hiking poles. After parading each other around on makeshift stretchers, we practised several methods of crossing rivers in a group – I’ll attempt to summarise what we learnt:

  • Choose the safest looking place to cross, taking into account the depth and speed of flow
  • Face upstream, maintain a wide, stable stance and walk sideways like a crab
  • Straight line: the group crosses together in a line facing upstream, one behind the other, holding on to each others’ shoulders/rucksacks. The leading person creates an eddy that protects the others from the brunt of the flow
  • Wedge: the strongest person forms the apex of a wedge and the others form a triangle behind them, all holding onto each other. The smallest/weakest people at the back are protected by an eddy and the group moves sideways together
  • Chain: the group spans the width of the river, holding on to each others arms/bags, and the last person moves from one end of the chain to the other by passing behind the line of people, taking it in turns to move one at a time until the chain reaches the opposite bank

With that done, we wobbled and giggled our way out of the water and back to the cars, wet to the knees, and drove in a loose convoy to Llanberis via the winding Nantgwynant valley road and the ever-scenic Llanberis Pass. I parked by Llyn Padarn and joined some of the others for a coffee and sausage roll in a little café, then we made our way to the previously visited Y Festri village hall.

Conclusion

The final session covered how to record Quality Mountain Days (40 of which are required to pass the assessment) on the online database, QMD requirements, how to navigate the training portal and useful learning resources. Lou gave us feedback and we all parted, slowly and reluctantly, with many promises to meet up for catch ups and QMDs in the near future. Llanberis’s colourful high street seemed uncharacteristically gloomy on leaving Y Festri and I set off on my drive home at 2:30pm, keenly feeling the quiet dullness of unaccustomed solitude after the constant camaraderie of the course.

To conclude, I had an incredibly enjoyable and memorable week making new friends and learning an abundance of new skills. Our group became quite tight in just a few days and we remain in contact – in November I met some of the others in the Brecon Beacons for a lovely hike, and the group chat still pops up fairly regularly. Having already spent a fair amount of time in the mountains, I was amazed at the depth of the syllabus, the variety of useful skills I learnt, and the knowledge imparted by the course instructors – for example, I never expected to come away able to identify an arsenal of plants, mosses and lichens. I plan to book the assessment within the next year or so, but in the meantime I’ll be off to the mountains again – now (hopefully) with corresponding competence and confidence!

Ice Climbing for Idiots

What I learned from a session at Ice Factor, the world’s largest indoor ice climbing centre. Kinlochleven, Highlands, Scotland. To set the scene, just picture being inside a 40ft freezer.

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Ice climbing is climbing up a wall covered in or made of ice. At its most basic, the kit consists of a helmet, two handheld ice axes, a harness, ropes, a belay device and aggressive-looking crampons attached to winter boots. As we stumbled across the floor of “the freezer” all kitted up, our instructor advised us to walk as if there was a football between our feet, which was a great tip that stopped me nearly treading on my own cumbersomely-cramponned feet and faceplanting the ice.

Feet – Using Crampons

We started by practising front pointing, the basic foot technique used to climb ice walls. It involves deciding on a good foot placement – a divot or strong bit of ice – and firmly jamming the toe spike(s) into it, square on. Having got used to rock climbing, which involves the feet usually being turned outwards or inwards, this felt weird – I had to consciously stop myself searching for purchase with the inside edge of my foot.

Regarding body position, you’re supposed to keep your feet level (harder than it sounds) and wide-but-not-too-wide (helpful I know), knees close to the wall and slightly bent. Imagine your feet form two points of a triangle and your body the other point – 50442196_1979578599017896_1329863299524722688_nyou’re supposedly more stable this way. It’s quite an unnatural stance and it was hard to trust that the crampons would hold my weight, although I quite enjoyed ramming the front spike into the ice as you can kick it quite hard.

Hands – Using Ice Axes

Then we practised using ice axes. The trick is to either find a solid indentation made by previous climbers  and “hook” the tip in there, or to find a good spot to swing the axe at and make your own “hold”. You want to aim for a spot as far up as is within comfortable reach, so you can make progress without overstretching.

The hardest part is hitting the exact spot you aim for squarely, so any regular wood-chopping axe-wielders will be at an advantage; it’s really satisfying when you hit the spot, and you can swing the axe quite hard. Top tip: improve accuracy and relieve stress by imagining the face of someone you really, really dislike on the spot you want to hit (Trump did it for me – never a sentence I thought I’d say).

Putting it Together

Full of unwarranted confidence, we tied in and put what we’d learned together. I probably resembled a climbing version of Bambi on ice, all limbs and little co-ordination. It took concentration to move the right arm/leg at the right time, as the process of moving up seemed more methodical and less “artistic” than rock climbing; I kept wanting to stick a leg out to the side, or move one arm when I should be moving the other. It seems painstakingly slow to begin with, as you move your feet up just inches at a time.

Fortunately I got my limbs working with each other before long and settled into a [messy] rhythm of foot-foot-hand-hand, repeat. Like rock climbing, the majority of the effort comes from the legs, so foot placement in particular should be solid; the axes are really just to stop your body falling away from the wall. The lack of obvious holds (usually present in rock climbing) was odd, but in a way it was easier to find placements on ice as the sharp axe/crampons can be jammed pretty much anywhere.

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The sketchiest bit was topping out, ie. going over the lip at the top of the climb. When the wall is in front of your face it’s quite easy to see placements, but where it angles away from you it feels like you’re blindly swinging the axes or jamming your feet and hoping for the best. But if you’re okay with heights, don’t mind the possibility of falling (why climb otherwise?) and trust your belayer (why climb otherwise?) you’ll be fine.

My Conclusion

Ice climbing is great fun. It seems to lack the creativity of rock climbing as you can “mould” a path in the ice yourself; by way of comparison, there’s no such thing as making new holds in solid rock using brute force and pointy things, so you have to contort your body to whatever shape the rock dictates. However, I’m probably silly to keep comparing it to rock climbing as it’s so entirely different. Ice climbing is a formidable activity in its own right that could take you places otherwise inaccessible, which is surely more than good enough to warrant giving it a go.

12 Things Nobody tells you about your First Ultramarathon

Having rabbited on about how amazing it was, I’ve decided to write about the not-so-savoury things that I learnt from my first ultra. Without further ado…

1. You’ll be walking like a slug for a while.

Not only because they’re slow, but because slugs don’t walk. You’ll cross the finish line and sit down, basking in the warm glow of glory, until you attempt to travel anywhere on foot. At that point you’ll realise that your leg muscles have relinquished themselves from your control and refuse to do as you ask, having been subjected to long hours of trauma over unforgiving ground. They’ll send you electricity-bolts of pain for trying to force them to move, so cancel your plans for a week and plan toilet trips half an hour in advance.

2. Injury is likely.

Your legs absorb the impact of every step, your feet and ankles twist and balance as you move over uneven ground, and you’ll probably fall over at some point(s). Combine this with the way the silly distance affects your mental focus and the chances of injury are sky-high. I’ve done something to my left knee which has prevented me walking properly for a week, and it wasn’t during a specific moment – the pain built up gradually after about mile 30. (I’m seeing physio tonight, fingers crossed..!)

3. Pain is absolutely inevitable.

Even if you don’t pick up a diagnosable injury, everything will hurt. My muscles, joints, bones and skin were so sore towards the end that I barely noticed individual niggles, which was probably a godsend. If everything hurts, you can’t get hung up about any specific piece of pain; by the time you’ve noticed the ache in your hip, you’ll have got distracted by the blister on your ankle.

4. You might cry.

I mean I didn’t, but I’m a stone-hearted beast and emotions were definitely heightened. About 40 miles in I was nearly overwhelmed at the thought of phoning my parents to tell them I’d completed it, and at the finish I was so full of emotions that perhaps they cancelled each other out, like the pain. Other people cried though, and it was fine.

5. Your toenails can turn a surprising shade of blue (and might fall off).

Miles and miles of descent will probably see your toes hitting the front of your shoes, causing some sciencey thing to mean they can turn anything from lilac to black and possibly fall off. It’s only affected my big toes, but the nails are raised, tender and a delicate “Indigo Grey” (thanks Dulux). I thought they were going to fall off as they initially seemed to have loosened, but they’re a bit better now… I’m observing them with interest. Can give updates on request.

6. Hallucinations are normal.

Well, the concept of hallucinating a long way into a long, horrible run is normal. It’s not normal to see jellyfish in the middle of the Peak District or leeches appear on your skin, as I did. I was lucky – others have seen dead people and imaginary finish lines. Endurance running really does do funny things to your head.

7. You will peak, trough and repeat for the whole race.

Not just in terms of elevation… You’ll feel great for a mile, then you’ll crash and think the end is nigh. Then you’ll power through and feel great again, and so on… Someone told me about this on the day and it was amazingly true – I felt it throughout the entire 50 miles. So all you have to do is push through the troughs.

8. Cramp is debilitating.

Like bolts of hatred sent up through the ground by the devil. It hits you unexpectedly, goes away with a rub and some isotonic drink, then keeps threatening to come back. It’ll show you muscles you didn’t even know you had.

9. Chafing can destroy you (and scar).

I was lucky not to get hit by the notorious thigh-chafe (I don’t know how) but I had a tub of vaseline in my pack just in case. The very same pack I’d bought a couple of days  before – it was absolutely perfect apart from slight chafing on my shoulder, back and collarbone… Which looks like it’ll scar. Battle wounds, right? Also, man-friends – watch your nipples.

10. You’ll hate climbs. Then descents. Then climbs.

The universally accepted strategy behind ultras is to walk uphill (or the worst parts, at least) to conserve energy. After miles of pounding along trails, you kind of look forward to slowing down for the ascents. Once you’ve been going up for a while, or for the entire time up super-steep, rocky ascents (which are absolute killers, by the way – much worse than running), you’ll look forward to just propelling yourself forwards, rather than forwards and upwards. Soon enough you’ll hate descents again, when your knees threaten to buckle and your toes feel ready to fall off. Also, realise that a steep, rocky descent is seriously tough on your body and takes a lot of concentration.

11. It’s so easy to get lost.

Huge distances, samey-looking surroundings and mental fatigue all ramp up your chances of getting lost. Not every turn can be signposted and you may lose sight of other runners, so it’s worth being able to navigate well.

12. “Mentally tough” doesn’t cover it.

You already know it’s a mental game as much as, if not more than, physical. But it’s mental on more than one “plane”; you have to ignore your body screaming at you to stop and remain focused enough to navigate, eat/drink and not break an ankle. Moving quickly over uneven terrain takes a huge amount of concentration. You have milliseconds to decide which rock to land on and have to repeat that decision every. Single. Step. You also have to read a map on the move, and remembering to have a snack or a sip of water can be difficult – after a few hours time gets warped and you forget when you last ate or drank.

Despite all this, you’ll love every minute of it (with hindsight). I’m hooked and I can’t wait to run again, once my knee is better… You can read about my first ultramarathon here. Good luck, if I’ve put you off trying an ultra you probably shouldn’t have entered anyway… 😉

Beginner’s advice: Stand Up Paddleboarding

Taking advice from a first-timer is generally not best practice. However, two weeks ago I found myself wishing for some simple answers about SUPing from someone who wasn’t a) highly experienced and convinced I knew what he was talking about, or b) trying to sell me something.

Two weeks later I’m that person who can give simple advice, and I’d like to help anyone who is in the same exasperating situation that I was. This is aimed at those looking to try SUPing for the first time.

Here are some questions I wanted answers to:

Hire or tuition?

I had assumed that hiring a SUP was as commonplace and straightforward as hiring a kayak or canoe. You pay, they give a standard safety brief and kit you out, you paddle off into the sunset. When I looked into  SUPing I was surprised to find that lots of places offer kayak/canoe/boat hire and SUP lessons or tours, but not SUP hire. This made me wonder whether it was much harder, riskier or more complicated than it looks. Having found a place to hire SUPs supervision-free, I tried it and was not enlightened. It requires more balance than kayaking, but I wouldn’t say that it is significantly more difficult or dangerous.

Verdict: Unless you really struggle with balance or coordination, I’d say just hire a board and give it a go. It may help to Youtube the paddle technique and body position beforehand, but it’s pretty easy to pick up as you go along. It’s usually cheaper and you’ll have more freedom to explore where you like. (If you’re rich, feel free to buy all the gear – after taking proper advice – and learn that way and/or lend it to me…)

 

How do you do it?

The hire place will probably go through this, but just in case they don’t:

Place the SUP in shallow water with the front facing outwards, away from the beach/bank/slipway. The front and the back look similar, but the back has fins underneath that help you travel in a straight line. Climb onto the middle of the board and kneel with a wide stance, facing forwards.

Hold the paddle with one hand at the top of the shaft and the other hand about halfway down. Place the paddle into the water on the same side as your lower hand. I found that the best way to learn to paddle was by doing it, experimenting with stroke length, speed and angles. I’m definitely underqualified to give detailed advice on this!

When you’ve got a feel for the board and paddle, try standing up. Use your hands to steady yourself and take it slow. The work isn’t just done by the arms – you actually paddle mainly with your core, using your legs to stay firmly on the board.

 

How easy is it?

An impossible question to answer as it comes down to your balance, coordination, strength and confidence. I was surprised at how easy I found it – most hire boards are very stable (the bigger, the easier) and you can get the feel of it by starting on your knees. Some people will be standing up within ten minutes, but others have just as much fun paddling around kneeling down.

 

What are the risks?

Getting eaten, bitten or lost, drowning, being hit by lightning or crushed by a boat, missing the World Cup final, contracting an exotic disease or ending up on a deserted island with just a beaten up old volleyball for company. Maybe you should stay at home.

No seriously, you’re surrounded by water, exposed to other water-users (many with powerful engines and poor manoeuvrability) and at the mercy of the weather – the risks are self-evident. Just be sensible and listen to safety warnings and you should come out alive.

 

How does it compare to kayaking, canoeing etc?

When I first saw a paddleboard I thought something like “what’s the point of that, why not just get a kayak?” Then I tried it and realised that it’s totally different. You get an entirely different perspective of the water from a standing position, and I had a much greater range of movement which felt really liberating. I’ll write a separate post on my first experience SUPing.

 

Equipment: Do I need…?

Buoyancy aid:

No. However, like most water activities, you should wear one, and some places will require you to do so. Even Olympic swimmers drown if they fall unconscious; a buoyancy aid will ensure your head stays above the water.

Wetsuit:

No. If you’re comfortable enough you can wear whatever you like – I was fortunate enough to enjoy SUPing in 30 degree heat, bikini-clad and sun cream-smothered.

Other fancy gear:

No, unless the hire place says otherwise. You don’t need special shoes or gloves – just yourself, a board and a paddle. Swimwear advisable for legal reasons and drinking water advisable for you-really-don’t-want-to-get-dehydrated reasons.

 

I’d really recommend giving SUPing a go as it gives you a different perspective of the water, a decent workout and an opportunity to explore new places. I’ve covered pretty much everything I wanted to know prior to my first SUP adventure, but feel free to get in touch if you’d like any more amateur advice.

Time to ditch our running shoes?

In Christopher McDougall’s Born to Run, a guy called Barefoot Ted swears by running with minimal foot protection and it kind of makes sense. Our feet evolved over millions of years to transport us everywhere, and we’ve have been running the entire time. Da Vinci called the foot “a masterpiece of engineering and a work of art”, and McDougall compares it to a complex, super-strong suspension bridge. It has 26 bones, 33 joints, 107 ligaments, 19 muscles and some tendons (thanks Google). Thousands of nerve endings make the feet mega-sensitive to stimuli (hence they’re ticklish).

 

Such acute responsiveness to pain taught our ancestors to run the way evolution intended, not the way running trainers enable us to. In contrast with the super-long-term evolution of the foot, the cushioned, supportive, “corrective” running shoe has been around less than a century. 80% of trainer-clad runners strike the ground heel first, whereas we naturally run with a forefoot strike – as illustrated by the Tarahumara running people of Mexico and other runners from non-Westernised cultures. Try it; the impact on the uncushioned heel makes it too painful on the foot and the shock shoots up the lower leg, jarring the knee.

 

McDougall is critical of the corporate giants pushing the latest state-of-the-art, mega-cushioned, super-corrective miracle running shoes on unwitting consumers (I’m guilty as charged). He points out that the best tried-and-tested models are often pulled from shelves to encourage runners to stockpile favourite shoes, and that there’s always some brand new “technology” to entice buyers with its promise of easier runs and faster times. Not to mention any names, Nike (again, guilty as charged), but the big names definitely have a vested interest in convincing us success comes from the purse.

 

McDougall describes how a top running coach at some American university experimented on his runners. He bought one group top-of-the-range, big bucks, high-tech running shoes and another group cheap, minimalist trainers. He found that the expensive shoes caused the runners to tire quicker and suffer more injuries than the cheapie ones. Similarly, another running  expert advocated the use of worn out, battered old shoes that  had lost much of their spring over brand new trainers. Hmmm.

 

Born to Run highlights the lack of injuries suffered by native runners with minimal or no footwear. It suggests that joint problems associated with repetitive pavement-pounding are more likely to be caused by the poor technique and unnatural gait which result from the over-compensation and over-protection of modern trainers. Constant support, particularly under the arch of the foot, weakens the soft tissue as it’s no longer needed to do its load-bearing job.

 

Running shoes enable us to run faster and further than our bare feet would, and prevent us feeling the pain that we evolved precisely to respond to. It’s easy to run too much in trainers, particularly when beginning a training programme as I recently have. The cushioning prevents our feet telling us when enough is enough, so our joints, muscles, tendons and ligaments end up absorbing way more shock than they’re accustomed to, resulting in injury.

 

I tried running barefoot on the treadmill and was amazed at the difference. My arches ached very quickly and my feet were much more sensitive to what was underneath them; I trod really lightly and much slower than usual. It’s the sort of thing you’d have to build up really slowly (remember that our ancestors started building up shoeless foot strength and tough soles since they learnt to walk) but I imagine it’s really liberating once you get there.

 

So perhaps trainers weaken our feet and make us run wrong. Perhaps they don’t. I just wanted to write about this because I found it really interesting. All in all, I won’t be ditching my Nike Pegasus Air Zooms just yet but I do plan to invest in some of the funny-looking five-toed running shoes that act as a second skin (once I find some money) to give barefoot running a go. I’m by no means an expert in anything foot, running or anatomy-related, but the barefoot theory seems logical to my keen little brain, and I could do with saving a small fortune on my next pair of shoes.