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Off the Beaten Path
Lessons from the UK Trail Running Championships
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In 2015 I entered the UK Trail Running Championships. I was told only idiots could get lost running the 137km National Trust 5 star maintained trail. It's famous for being the oldest road in Britain (although no cars allowed on it now).
At the 46km in with around 6hrs of running under my belt, I put myself firmly into the idiot category. I didn't have a route map with me, being so sure the trails were so well marked and as the light was fading I took a left instead of a right in a town called Nuffield.
For 1 hour I ran, completely unaware I was running south instead of the correct direction of West. It was only when I needed a water refill and the aid station that was 8 miles ahead wasn't showing up did I start to think I had gone wrong.
I don't know who owns the pub in Stoke Row but I can tell you they are doing well! At 7 pm on a Saturday, I walked in, in full trail gear, to ask for directions. It was a full house and it seemed like everyone stopped drinking or eating and looked straight at me. It turns out I had run 16km off route, which was far enough for the bar staff to have no clue where the 'famous' ridgeway trail even was. I left incredibly depleted and wishing I had a route map to attempt to get myself back on track.
I didn't and I couldn't, so I called my support crew. After confirming I was an idiot they made a plan to come to find me. I was adamant not to quit so once they did find me I ran behind the car to get back on route jumping in for the last 1km so the marshals wouldn't see me running into the checkpoint the wrong way.
At 86km, with 11 hours done my feet fell to bits and I DNF'd. If I had stayed on the route I would have hit two other checkpoints which I missed on my custom route. Those checkpoints would have been a chance to check my feet and change socks/shoes.
Never leave a route map behind if you have the chance to take it! And if you haven't seen another competitor or marshall for a while, don't think it's because you are too fast or too slow, stop and double-check your location!
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ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
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Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
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We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
In 2015 I entered the UK Trail Running Championships. I was told only idiots could get lost running the 137km National Trust 5 star maintained trail. It's famous for being the oldest road in Britain (although no cars allowed on it now).
At the 46km in with around 6hrs of running under my belt, I put myself firmly into the idiot category. I didn't have a route map with me, being so sure the trails were so well marked and as the light was fading I took a left instead of a right in a town called Nuffield.
For 1 hour I ran, completely unaware I was running south instead of the correct direction of West. It was only when I needed a water refill and the aid station that was 8 miles ahead wasn't showing up did I start to think I had gone wrong.
I don't know who owns the pub in Stoke Row but I can tell you they are doing well! At 7 pm on a Saturday, I walked in, in full trail gear, to ask for directions. It was a full house and it seemed like everyone stopped drinking or eating and looked straight at me. It turns out I had run 16km off route, which was far enough for the bar staff to have no clue where the 'famous' ridgeway trail even was. I left incredibly depleted and wishing I had a route map to attempt to get myself back on track.
I didn't and I couldn't, so I called my support crew. After confirming I was an idiot they made a plan to come to find me. I was adamant not to quit so once they did find me I ran behind the car to get back on route jumping in for the last 1km so the marshals wouldn't see me running into the checkpoint the wrong way.
At 86km, with 11 hours done my feet fell to bits and I DNF'd. If I had stayed on the route I would have hit two other checkpoints which I missed on my custom route. Those checkpoints would have been a chance to check my feet and change socks/shoes.
Never leave a route map behind if you have the chance to take it! And if you haven't seen another competitor or marshall for a while, don't think it's because you are too fast or too slow, stop and double-check your location!
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
In 2015 I entered the UK Trail Running Championships. I was told only idiots could get lost running the 137km National Trust 5 star maintained trail. It's famous for being the oldest road in Britain (although no cars allowed on it now).
At the 46km in with around 6hrs of running under my belt, I put myself firmly into the idiot category. I didn't have a route map with me, being so sure the trails were so well marked and as the light was fading I took a left instead of a right in a town called Nuffield.
For 1 hour I ran, completely unaware I was running south instead of the correct direction of West. It was only when I needed a water refill and the aid station that was 8 miles ahead wasn't showing up did I start to think I had gone wrong.
I don't know who owns the pub in Stoke Row but I can tell you they are doing well! At 7 pm on a Saturday, I walked in, in full trail gear, to ask for directions. It was a full house and it seemed like everyone stopped drinking or eating and looked straight at me. It turns out I had run 16km off route, which was far enough for the bar staff to have no clue where the 'famous' ridgeway trail even was. I left incredibly depleted and wishing I had a route map to attempt to get myself back on track.
I didn't and I couldn't, so I called my support crew. After confirming I was an idiot they made a plan to come to find me. I was adamant not to quit so once they did find me I ran behind the car to get back on route jumping in for the last 1km so the marshals wouldn't see me running into the checkpoint the wrong way.
At 86km, with 11 hours done my feet fell to bits and I DNF'd. If I had stayed on the route I would have hit two other checkpoints which I missed on my custom route. Those checkpoints would have been a chance to check my feet and change socks/shoes.
Never leave a route map behind if you have the chance to take it! And if you haven't seen another competitor or marshall for a while, don't think it's because you are too fast or too slow, stop and double-check your location!
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
In 2015 I entered the UK Trail Running Championships. I was told only idiots could get lost running the 137km National Trust 5 star maintained trail. It's famous for being the oldest road in Britain (although no cars allowed on it now).
At the 46km in with around 6hrs of running under my belt, I put myself firmly into the idiot category. I didn't have a route map with me, being so sure the trails were so well marked and as the light was fading I took a left instead of a right in a town called Nuffield.
For 1 hour I ran, completely unaware I was running south instead of the correct direction of West. It was only when I needed a water refill and the aid station that was 8 miles ahead wasn't showing up did I start to think I had gone wrong.
I don't know who owns the pub in Stoke Row but I can tell you they are doing well! At 7 pm on a Saturday, I walked in, in full trail gear, to ask for directions. It was a full house and it seemed like everyone stopped drinking or eating and looked straight at me. It turns out I had run 16km off route, which was far enough for the bar staff to have no clue where the 'famous' ridgeway trail even was. I left incredibly depleted and wishing I had a route map to attempt to get myself back on track.
I didn't and I couldn't, so I called my support crew. After confirming I was an idiot they made a plan to come to find me. I was adamant not to quit so once they did find me I ran behind the car to get back on route jumping in for the last 1km so the marshals wouldn't see me running into the checkpoint the wrong way.
At 86km, with 11 hours done my feet fell to bits and I DNF'd. If I had stayed on the route I would have hit two other checkpoints which I missed on my custom route. Those checkpoints would have been a chance to check my feet and change socks/shoes.
Never leave a route map behind if you have the chance to take it! And if you haven't seen another competitor or marshall for a while, don't think it's because you are too fast or too slow, stop and double-check your location!
In 2015 I entered the UK Trail Running Championships. I was told only idiots could get lost running the 137km National Trust 5 star maintained trail. It's famous for being the oldest road in Britain (although no cars allowed on it now).
At the 46km in with around 6hrs of running under my belt, I put myself firmly into the idiot category. I didn't have a route map with me, being so sure the trails were so well marked and as the light was fading I took a left instead of a right in a town called Nuffield.
For 1 hour I ran, completely unaware I was running south instead of the correct direction of West. It was only when I needed a water refill and the aid station that was 8 miles ahead wasn't showing up did I start to think I had gone wrong.
I don't know who owns the pub in Stoke Row but I can tell you they are doing well! At 7 pm on a Saturday, I walked in, in full trail gear, to ask for directions. It was a full house and it seemed like everyone stopped drinking or eating and looked straight at me. It turns out I had run 16km off route, which was far enough for the bar staff to have no clue where the 'famous' ridgeway trail even was. I left incredibly depleted and wishing I had a route map to attempt to get myself back on track.
I didn't and I couldn't, so I called my support crew. After confirming I was an idiot they made a plan to come to find me. I was adamant not to quit so once they did find me I ran behind the car to get back on route jumping in for the last 1km so the marshals wouldn't see me running into the checkpoint the wrong way.
At 86km, with 11 hours done my feet fell to bits and I DNF'd. If I had stayed on the route I would have hit two other checkpoints which I missed on my custom route. Those checkpoints would have been a chance to check my feet and change socks/shoes.
Never leave a route map behind if you have the chance to take it! And if you haven't seen another competitor or marshall for a while, don't think it's because you are too fast or too slow, stop and double-check your location!
One-Hour Workout: Revving Your Swim Engine
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