UTS 100 miles - Consistency over intensity wins the day.

The Ultra Trail Snowdonia by UTMB 100-miler must rank among the most challenging courses for this distance and mountain ultra category, not just in the UK but internationally. Despite my good experience with this distance, I approached this event knowing I would face unforeseen challenges that would require acceptance.

103 miles with 33,000 ft of pure Welsh mountain fun

It's a significant tour of Snowdonia, and the southern section was unfamiliar to me. The first 55km were part of the 100km event I completed in 2023. With only a minor course change, I felt confident in pacing myself early on. Having accumulated 120,000ft of elevation gain in training over three months, the initial climbs felt comfortable, my breathing remained steady, and each ascent was satisfying. Snowdon, the Glyderau, and the Carneddau – all significant challenges. The descents were controlled, and I consciously leaned back many times, repeating the simple mantra: "save the legs, save the legs."

Passing the 50km mark in 9 hours with 3km of climbing, the sun now hidden by Eryri, I knew the effort was on track and achievable. Furthermore, during this section, I often pondered why finishing truly mattered. I've become deeply intrigued by the route's complexities and how everyone who has started in the past must have brought their best. Yet, last year, only 40% finished, suggesting there's an additional element that can only be understood by experiencing it firsthand. No one signs up for this casually; it's clearly a formidable challenge. I wanted to discover the unknown aspects, and I wasn't disappointed. Helen and I set a clear plan. One based on a pace relative to what I was seeing in the training, and one based on any interruption to plan A, we would respond positively and stay out and finish regardless. A win win approach and one that would reap rewards as the summits were bagged.

Part 2 of 3: The Ultra Trail Snowdonia by UTMB 100-miler was about to demonstrate why it is confident of its self-given title - ‘Beautiful beyond belief, savage beyond reason’.

Siabod is a gentle giant when viewed from the North. A 2000ft climb that traverses 2 miles across the open grassy slope. Then, the Moel Siabod Daear Ddu ridge route to get down. There were two safety crew at the top, all set for anyone who required assistance. Headlight on full beam, I was with one woman, and we both agreed to navigate down together. The flags were nowhere to be seen for most of the hardest section. Basically, all roads lead to Rome, just don’t trip on the way. Just before this, I felt a little light-headed and nauseous. Not anymore! The adrenaline was pumping. Reminded myself to yaffle a whole SIS Beta Fuel Chew, all 240 cals. It took 32 mins to go 1 mile and only 1100ft downhill. As we got into the forestry below and further away, I glanced back, and there were lights everywhere. Everyone on a slightly different line. To my knowledge, everyone got down safely, no doubt buzzing from the effort.

This took me to the 2nd crew checkpoint with Helen. Then the pep talks required to get perspective. ‘Tortoise, become the tortoise!’ ‘Go slower’, ‘Well ahead of predicted schedule’, ‘BE A TORTOISE!’ - I think the message was calm the $%£& down. Stomach wasn’t great, however manageable, legs were terrific, and the mind was motivated. Helen smashed the legs up with some deep heat, I rubbed Arnica cream into the shoulders and neck, and off for the Southern legs proper. Tortoise stylee.

A very pleasant leg lifted up onto Y Ro Wen, the first time a track was presented that just let us demonstrate a tempo and flow without distraction. That was until I decided to leave the directed path and go down an old slate railway line as we dropped into Blaenau Ffestiniog. I must have descended 100ft, the old disused track starting to get clogged up with overhanging rhododendrons. Questioning my decision, the gaps were small but looked pushed back, so I carried on. Another minute, and now I am pushing through, cursing quite heavily. Decision time. Get back up this 45-degree slope, which when looking back was presenting me with a wall of bushes, or crack on through and find the path. Instinct told me the path was just off to the side. What felt like 20 minutes, 5 in reality, I caught a glimpse of 2 head torches, no more than 50 feet away. Faced with a 6-foot high embankment and a forest of Rhoddies, I shouted out, and they confirmed they were on the route. I climbed up and over, on top of the rhoddies, treating it like an obstacle scramble net. FML. Brushed myself down, laughed out loud for some time, and promised myself to triple-check the Nav from here on in.

Onto the highlight leg of the nighttime session, the ridgeline of Moelwyn Mawr. The ridge we climb up onto is in the distance to the right. Dawn red sky starting to tingle and the full moon, which was blood red earlier when it rose over the slate mines. Picture perfect, and all of a sudden, everything is well.

Dropping into Croesor to be met with hot rice pudding, the best dish of all the checkpoints. I was fired up to take the 14km to Gwastadanas Farm and the 100km mark. After the fun steady climb up, rice pudding in full swing, the sun rising higher, there was a relentless 8 km of grassland, bobbing up and down like a whacky cartoon chase scene. Rolling, rolling, rolling, finding myself once again laughing out loud to keep sane and accepting that there was literally no single leg of this mammoth route that was going to be given with ease. Arriving at the farm in 20 hours, pleasantly happy with the night's effort, a little groggy in the tummy, a loo visit was the perfect tonic to help ease the body's multitasks it was being asked to handle. TMI? Important though. There’s one thing that has to happen during a 36-hour stint, which I am sure can scupper the potential that is available.

A big deep breath, administer some food, and get cracking. It’s 14km to Beddgelert, predominantly flat. The sun is rising. Don’t &$# it up!

UTS 100 mile - Consistency wins over intensity

Km 114 - Bedgellert - there might have been a little emotion that rose to the surface as i entered the aid station with Julian.

I left the previous checkpoint in good spirits, strong legs and the stomach settled. The route is flat as it follows the natural valley contour to Bedgellert. Every opportunity to douse the buffs and cap with water from a stream was taken, no matter how small. The leg was the 'easiest' in terms of profile and surface, though now the sun is giving a hint of what's to come later. The trail that follows the Afon Glasyn river to Bedgellert is a stunning walk if you are visiting and don't want the high ground.

Bedgellert was the only station where a big reset was required. An opportunity to switch off, take direction from Julian, lower the heart rate, channel the digestive system back to normality, close my eyes for 3 minutes and mediate everything that was going on and what was going to have to be done. As with Helen's drive, Julian was forthright, took control and I left with an agreed plan of nurturing the body to stay below the threshold. There is a lot of energy saved when someone else directs. Their observation and judgement of what is needed must be trusted, accepting that fatigue clouds better judgement.

I left with a full belly and refreshed brain.

The next leg was the crux of the whole session. Bedgellert to Rhyd ddu via the Nantille Ridge. 14km, with 4000ft+. Very steep climbs with the first to Hebog gaining 2000ft in just over 1 mile. Beautiful. Then over to Trum y Ddysgl. To come off here we were given the last technical section of a thick boulder field, only 200m, yet once again demanded high concentration. With the final 3 climbs in view there was no way a silly mistake was going to jeopardise the final effort. At last Ryhd Ddu, a final meet up with Helen and Shelley. We had a good reorg before marching out strong to take the Ryhd Duu path to Snowdons summit. As i got closer to the ridge at the top, the 100km runners cam into view, a little carrot to bite into. Legs really showed the training here, taking just over 90 minutes to climb the 3000ft to the peak. A very cold strong wind was pressing across the ridge so had taken the jacket out and kept that on all the way back down the rangers path. Julian had hiked up to the summit and when I arrived we laughed as he explained how the steps were now christened 'the therapy steps' after he had counselled and sorted out a couple of runners in both the 100k and mile race. I think if he had stayed there for the night he would have made a handsome penny!

My final RV with Helen, we were both in great spirit and had a laugh. I knew the final 21 km and 5000ft off by heart. Stay focused, manage the calories and stay warm as the sun dropped.

As the Llanberis path was taken, sending it became the only option. As I had experienced at UTMB, the feet and legs hurt if we take our time just as much as going fast. So, go fast and go home. Pleased that the legs had a good running action available, the lights of Llanberis appeared and the shoulders relaxed, the elation started to emerge and when I saw Helen at the finish the smiles went wide.

I wrote on the planning board the previous week a time of 34-36 hours based on 101 miles, 31,000ft. Finish time was 36:42 for 105 miles, 34,000ft.

Both 2nd toes on each foot took a fine battering, but apart from that, no niggles and walking fine in the morning. 6 days later as I write this a known fatigue that will dissipate further in the coming week.

UTS 100 miles is a 'one and done' session for me. I met many fellow participants during the session, fleetingly as we yo-yo'd along the way. Facial recognition systems kicking in after 12 hours - 'oh I know you?' Some, moving silently along in step, allowing each other to stay with personal thought whilst joined at the hip with physical endeavour. I watched one man yak up 3 times over the course of 60 miles, the 3rd time I passed without asking if he was ok because, he was. He finished. The woman I shifted off Siabod with I never saw again but I remember the manner in which she moved down those rocks. I remember Jack, we yo yo'd for many a mile and he said i'm going to go for it at 100km, he did, with great vigour and finished in 34 hours. His motivation was to not use his headtorch for the finish LOL.

Why UTMB, it's expensive! The logistics that go into this event are expensive. The rental of all the village halls, the time it takes to get the proper permissions, the Start and finish village, the organisation to get everyone to cover the roles. The ridiculous effort to mark the courses with these little red flags. It's worth it, once it has been experienced.

My training consisted of a lot of treadmill incline, stair-master and local hill sessions. Plenty of specific conditioning and relatively low mileage. Mu biggest week was around 50 miles, and averaged around 35-40 miles /week for 12 weeks. Total vertical was 120,000 ft over 12 weeks. I have 40 years of training behind me, which include 9 years in the Royal Marines, competitive Duathlon years, cross-training throughout, 5 x 100 mile sessions which include 2 x UTMB races. I have always trained. The prime factor that brings me to the start line of a 100 mile race with confidence is consistency.

Helen - my partner. Not only crewing myself, also managed to drop off and pick up Richie and Ben from their 50km mission. Helen was rock solid and kept it simple. The tortoise caught up with the hare.

Julian and Shelley - jumped in to support myself and Helen, which came into its own at bedgellert. Julian sharing all his experience from his own ultra adventures in his Kayak/ boat/ canoe/ dinghy ??? He is available on www.therapy-step-monster. com

My Muvva Madge - she passed June 2023 from cancer. I am grateful for the attributes of perseverance and determination she demonstrated throughout.

and if you have read this far.... to you. You are either family, a Madmule or a coaching client. Thanks for the messages and encouragement. It is appreciated.

As a long time coach and trainer I have one message. Set up the foundations of what is required to ensure base fitness is strong. training has to be hard enough to demonstrate progress though never to the point where training time is lost. Consistency wins over intensity. Intensity can be placed and coped with when the body has experienced consistency. Whether it's an individual or team performance target, turning up when no one is watching will be the difference. Going when you least want to will show the benefits later. Reward cannot be immediate. It may show itself in 5 minutes or in 5 months. Just lower the expectation that gratification must align with the decision of doing.

Best in health

Rich