Race Day: Beachy Head Marathon

The last Saturday of October, the final day of British Summer Time marks the annual running of the Beachy Head Marathon. A race that started it all and one that I've attended every year (bar injury) since 2006. From supporter to five time finisher, this is one day of the year I truly cherish.

I awoke rather sprightly and with bags prepared the night before, it was a quick porridge, coffee and bowel check before setting off in darkness toward the south coast. The weather forecast could not have been kinder and when dawn did break it broke gloriously.

First light

All safety pinned up and chipped, with the usual motherly advice from the girlfriend of "eat some more banana", I was all set and joined the front of the pack to escape the hill traffic. The start of the Beachy Head Marathon is nuts - though not quite as nuts as the Picnic - with a colossal hill marking the first few hundred metres, it really is a sign of things to come. The clock struck nine and away we went.

Up on the first hill overlooking the start/finish line

The 'out and back' route map

It's a very difficult race to pace given the hilly profile. The approach I take is to run the uphill, hold back on the downhill and nigh on flat-out on anything resembling level ground. I kept to this rather well and inevitably it was only at the very end (Seven Sisters and Beachy Head herself) where I had to walk the steeper climbs.

New version: Route profile and checkpoints 

Old version: Wasn't life sweet before technology

Broken down per checkpoint, the race went as follows:

CP1 / 09:35 / 0-7k / Total elevation Gain/Loss of 186/169m 

Probably for the first year I ran the initial hill such was my desire to push for a 'competitive' time, but as always ran cautious and concentrated on damage limitation knowing just how tough the final six miles are. Everyone at this stage is quite chatty and full of beans and in my opinion many set off far too quickly. A tough little up-up-up, down-down-down section with the first water station in sight before you know it.

Power those arms

CP2 / 10:12 / 7-14k / Total elevation Gain/Loss of 214/212m

The run to checkpoint two involves a considerable amount of incline/decline with two notable climbs. Here the route gets muddy or 'fun' however you see it. For those in road shoes (me) it is quite a job staying on two feet. I was feeling really nimble on the climbs even though still early into the race, there was zero grimacing and I was in good spirits.

CP3 / 10:45 / 14-20k / Total elevation Gain/Loss of 188/103m

After a banana and various coloured drinks, it was next to the halfway-ish point of Bostal Hill. Here I would see my girlfriend (beloved support crew) for the first time with instructions to have spare trainers, nutrition, fluids and encouragement ready should I require any - she's brilliant. The exit from checkpoint two is a mud slide and sets you off down a slippery slope (literally) before a long drawn out climb for the remainder of the third section. I chugged along at a decent click feeling comfortable knowing this would be the highest point of the race. The weather 'up there' can be a little blowy but for this year it was absolutely perfect - mild, dry and calm. I hit 20k in an hour 45 and after the briefest of moments I said ta-ta to the girlfriend, with a re-filled Camelbak for the second half.

Preparing for a quick refill at CP3

Heading off for the fast descent of Bostal Hill

CP4 / 11:21 / 20-27k / Total elevation Gain/Loss of 54/166m

I'll learn one day that there really is no point trying to stomach a Snickers en route in a race. I'll also learn one day that holding it for 5k in my hand before trying to stomach it will just be a terribly messy affair. Hopefully I have now learnt. Other than that, the run to checkpoint four is basically a 'weeeeeeeeee!' moment, being entirely downhill. I was clocking some pleasant sub-five kilometres which was vastly improving my average speed and suggesting a tidy ETA in to Eastbourne. Nice and easy I reached the village of Litlington and the fourth checkpoint, ready to run the tough stuff.

CP5 / 12:14 / 27-36k / Total elevation Gain/Loss of 356/393m

The farthest distance between checkpoints together with just short of 400m of incline/decline, makes this a very tough section. Directly after leaving the checkpoint you are met by a fierce winding hill before a mean staircase of uneven steps spits you out of the forest. I managed to at the very least fast-walk these. Before hitting the Seven Sisters there is a long incline offering the most spectacular views of the Cuckmere river. It is really all you can do but stop and stare - one day I really must slow down and enjoy the views. Previously I have had to fall back to a walk at this stage of the race but no such thought this time around. My legs felt strong and responsive and I took the Sisters in my stride. The views up there never cease to amaze me. 

Coming in to Birling Gap - the final checkpoint

FIN / 12:44 / 36-42k / Total elevation Gain/Loss of 159/124m

My girlfriend lovingly awaiting me at Birling Gap with just six kilometres to Eastbourne. This final run to the finish can either be hell or joy simply by way of how you are feeling mentally. My spirits were up, all that I took on were some fluids and away I went. The route follows the road along the coast and as is now customary, my girlfriend will drive by honking the horn - hopefully keeping her eyes on the road! Mentally you are beginning to switch off and making simple calculations becomes overly difficult. I eventually worked out that I could get a sub 3:45 here if I kept at it, and limited any walking. The climb to Beachy Head never seems to end and this can be quite slow going, but thereafter it is a downhill sprint for a good kilometre plus. 

There really aren't many moments in life that equal the exhilaration equal to those final steps to crossing the line.  Cresting the top of the hill, with hoards of supporters and volunteers applauding your arrival and accomplishment is truly special. I had a good pace coming down off the hill and a check of the watch confirmed that I'd be good for time. Back on tarmac, with clenched fists and gritted teeth I was ecstatic having bettered my time of last year by 12 minutes as I hit the finish line.

Hunched over in the finishing area two ladies came up to me and asked excitedly for my age - a bizarre request I thought. It happened that they were awaiting the first 18-20 year old for a special award that was being presented. Chuffed by their enquiry, I was honest and confirmed respectively that I was a little north of that particular age range. Thank you ladies.

Note the sprint as I see I've 5 seconds till 3:45

One of the benefits of finishing higher up is that all is a lot calmer around the finish line and there is peace in the changing rooms. It has now been 2 years that I have finished fast enough to catch 7-time winner Stuart Mills after the race. Last weekend I got chatting to him and asked just how he runs such ridiculous times. Apparently you run everything. Certainly sounds simple.

Medal shot

Beachy Head Marathon 2014 / 03:44:53 / 70th place

Congratulations goes to my girlfriend's cousin Dan Brooks, who having come to support me in 2013, was so inspired as to enter this year for his first marathon. Brilliant to see you finish with a smile and glad to hear you'll be running again next year! 

Images: www.robin-web.co.uk/beachyhead/

Check out these videos (A detailed account or a brief overview) of the race for further insight.

Laufen in Berlin

Last week I travelled to Berlin after a kind invite from a friend coincided with some down time I had between switching jobs. Berlin has been a city I've longed to visit for a while now due to the sheer history of the place and the 'thumbs-up' feedback I receive from others.

Terribly overcast

Willkommen

The first thing I always pack are my running trainers. Living in central London, the running does get a little repetitive so I always crave new environs and routes. It is the single best way to discover a new place and familiarise with the new surroundings. 

Volkspark Friedrichshain

Staying on Hufelandstrasse in the north-east of the city, Friedrichshain Park provided nearby open space and was perfect for a morning jog. Berlin's oldest public park, whilst not vast it had many pathways and a decent mound in its centre for lung-busting hill repeats and blog-friendly action shots.

Running down that hill

By far the greatest (running) discovery was that of Tempelhofer Park. A defunct airport in the south of the city, now redeveloped as a city park offered the most bizarre setting I've ever run around. Fortunately, this is one airport that allows you more than 100ml of liquid!

Tempelhofer Park

Why not run the entirety of the runway and pretend you're an aeroplane (optional).

Running runway

German precision 'in-line' painting

Parks aside, Berlin was a great city to run in though keep your head when crossing roads. Best bet is to abide by the god of traffic light when you have the gauntlet that is bike lane, vehicles, tram line, tram line, vehicles, bike lane ahead of you.

History is everywhere in Berlin, there can be few other places that have seen such turmoil and sadness in the 20th Century. They also like graffiti a little bit. 

Go running, look up, look around, take it in. But be sure to look for the little green man!

It is now safe to cross

Auf Wiedersehen Berlin...

Off the wall

If you loved someone, you wouldn't ask them to live in a shed so why confine your beloved bicycle to a cold dark rest.

With the growing ownership of bikes and diminishing storage space, a whole host of creative storage solutions are springing up.  Here are some interesting ideas.

"Oh what a feeling, when you're cycling on the ceiling"

For those of you not so DIY confident here are five interior friendly solutions:

Cycloc wall mounted bike holder

Allows the bike to be stored either horizontally or vertically, held instantly in place by weight of bike.

Cycloc £45.37 from Wiggle.com

Fluo wooden bike hooks

Simplicity personified, two wooden hooks that allow for easy hanging and minimal disturbance.

Fluo £52.98 from Etsy.com

Haystack bike rack

A supported shelf consisting of two arcs that transfers weight back down into the wall for stability.

Gregory North £140 from NotOnTheHighStreet.com

Trophy Bull (or Deer) bicycle holder

Crafted from metals with cushioning to prevent damage to the frame. Available in steel or limited edition copper.

Outline Works £99-189 from GiftLibrary.com

The (Original) Bike Shelf

Of wooden construction this doubles as a shelf to lend a fairly inconspicuous bike storage solution.

Knife & Saw $299 from KnifeAndSaw.com

Now to convince the girlfriend that bike storage really can live harmoniously amongst a mid-century interior.

Images: Pinterest

My Ironman Wales

It was up early on the Friday to set off for Ironman Wales. All the preparation, planning and procrastination was now behind me. All that remained was to load up the car with the 101 necessary triathlon items - oh for the simplicity of running - and drive 240 miles from London to Tenby.

All packed - The bike, the gear, the nutrition and the supporter

At the 'let's get a coffee and stretch our legs' stop I met a young lady who had noticed that I had a bike strapped to my car. We spoke about the race ahead and wished each other the best of luck. Later I'd come to realise that that lady was in fact Amy Forshaw, the eventual female winner. 

And the winner for Best Banner goes to...

Arriving in Tenby it was clear that Ironman-fever had taken over the town. Banners and flags were everywhere and athletes in lycra were parading their beloved bikes for all to see. Once settled and unpacked I went out to register where it was quickly evident that in terms of protocol I had no f***ing clue. Day licences, bike covers, zero littering policy, special needs bags...well, I know now.

The only unshaven being at registration

On the Saturday, I headed down to North Beach to partake in the swim practice session. The waves were a little 'energetic' and after the jelly-fish (plural) discovery of the previous day, I felt fully briefed for what to expect on race day. 

Looking swell

Talk amongst yourselves

Jelly legs

Back on dry land I packed (and repacked) my transition bags, set-up my bike and racked it all at transition for the morning. It felt good to finalise proceedings and waving good-bye to Daria (my bike - named after my favourite supermodel Daria Werbowy) it was back to the room to eat, stretch, eat and eat again. Hitting the pillow I fell straight to sleep and slept like a log till the 4am alarm!

Logistical overload!

All tucked in for the night

'Leaping' out of bed, I took care of race day inbound/outbound duties and headed to transition. I had deflated my tyres when I racked the bike on advice I'd sourced from internet forums, though this was an eager move and more suited for races when the temperature is high. In reality, I had to scramble around for a pump and this stressed me out. My heart rate was further increased by the seemingly impossible task of fitting my aero bottle velcro strap. As I left transition there was an explosion of one athlete's tyre...now that's stress!

With the traditional 'walk down' to the start set to commence, I had my usual rush and struggle with the wetsuit and joined the mass of participants somewhere toward the rear. The sky was biblical. The setting could not have been more dramatic. The streets were lined with cheering supporters. My girlfriend accompanied me on my walk down to the beach to settle my nerves. Excitement and anxiety jostling in my mind.

Gulp!

Perfect weather

Trainers bagged up and racked - for the 1km run back up to transition - I got my groove on and charged down to the water as the start time quickly approached. Whilst I knew I could swim comfortably up in the leading third I held back and decided to swim 'safe' so as to not get kicked or punched. At the klaxon, the hoards raced in to the swell and I calmly followed, placing my entry and plotting the first buoy. If the sky was biblical then the waves were the wrath of god. Once in it was impossible to spot the buoy, and I had no alternative other than to follow the masses. This continued for much of the first loop and it was a relief to come onto the beach for the turn-a-round. The second loop was far from 'swimming' but less congested and I came out in one piece and began the run to T1.

Deep breaths

6:59...

After a strong run back, surprised by all the chin-wagging and casualness in transition, I geared up and headed out into the unknown having barely ridden on roads, as much of my training took place on the turbo in my living room. I was strict with my nutrition and kept re-fuelling. Despite feeling comfortable and keeping with the other riders, it soon became clear that I lacked the maniac mentality to zoom down the hills. The soft thrum of deep section carbon wheels would pass by with the rider off the brakes and continuing to pedal! Early on I would tend to catch-up on the upward return, but eventually this lack of kinetic energy saw me trail off.

Heading out of T1 

At around the halfway mark I had a shooting pain in my left knee that never fully resolved itself. It made for a pretty uncomfortable remainder to the bike leg but fortunately it vanished on the run. The hills were monstrous and I now understand all this talk of 'gear ratios' and 'rear cassettes' having struggled at certain points to push the wheels round. 

It was with great relief that I turned into T2 having had no mechanicals nor punctures. Running a marathon was all that was now required. I dismounted the bike with assured footing and set off on my way to bring it home.

Heading out of T2

Feeling comfortable after lap 1 of 4

The run was surprisingly comfortable from the outset. I decided to walk the aid stations to catch a break and to ensure I stomached the nutrition. I kept a consistent pace and focused on one lap at a time (we had to run four). The support was incredible and the volunteers were brilliant. Seeing my girlfriend after each lap also gave me focus and drove me on.

With 5km to go I was handed my final armband that signified the home straight. Keeping to a sub-4 hour marathon, I remained relaxed and made sure I soaked up the final stages of the race, continuing to smile and high-5 the kids. 

Turning toward the finish line chute I took one last competitor to ensure a clear gap and with arms aloft came through the finish line to Ironman Europe's Paul Kaye announcing 'Craig Norris you are an Ironman'. My emotions were equal parts joy and relief. Job done.

The end

After coffee and pizza and fish and chips and mushy peas, I returned to the finish line with champagne in hand to cheer on the final finishers in their hope to beat the 17 hour cutoff. It was incredible to see the emotions and witness the race as a spectator for those final moments. 

Much to work on for next year, I can't wait to return to Tenby to do it all again.

Ironman Wales 2014 / 12:35:47 / 408th overall / 71st in Age Group