Date: Saturday 11th June 2022
Official miles: 100 miles
Strava says: 106.68 miles (I believe this is very inaccurate though)
Elevation: 12,001 ft / 3,658 m
Weather: Very dry and warm
Start: Matterley Bowl, Winchester
Route type: Eastbourne Sports Park
Conditions: Firm chalky trails
Website link: Centurion Running
Describe the route in three words: so very runnable
South Downs Way 100 - Race Report
Shivering in the start area with Hannah, I was certainly keen to get this one started so I could warm up! We shared a good luck hug and listened to the race briefing, the whistle went promptly at 5am. This was it. My first 100 miler.
But what does it take to run one hundred miles? It’s an interesting concept, many people will respond to the idea of a 100 with, “I won’t even drive that far!” But really, what does it take? Is there a list of qualities that will guarantee you all the way through and over that finish line?
With each ultra I get under my belt, there is something that seems to stand out more and more each time. That is the importance of mental training. In theory everyone on that start line should be physically fit, they should have planned their training accordingly, tapered enough to allow them to be well rested, the training and the rest combined allowing them to be the best version of themselves, but doesn’t your fitness go out the window when the wheels start to fall off? What you really need is to be able to dig deep and rely on your own mental strength.
Dealing with the things that go wrong
I can honestly say that this particular race was the one where so many things went wrong, but owing to a combination of experience and mental tactics, none of it mattered, I just sailed on through. This isn’t a sob story of what ifs, but a success story of how I overcame.
First and foremost I stood on that start line with complete confidence that not only would I finish, but this was not going to be the hardest thing I had ever done. Mentally this would be easier than my first Hardwolds 80 which I was so ill-prepared for. Physically this would be less challenging than the Gwynne-Harris Round, as although 25 miles shorter, the technical terrain and additional 10,000 ft elevation meant the SDW100 would certainly be less time on feet. Therefore, even before the mass sound of beeps as everyone started their watches, I was already in a very good place.
On the other hand, it had only been 3 weeks since Gwynne-Harris and I wasn’t quite sure how my legs would bear up, in those 3 weeks though, I had rested a lot. I’d gone on three short runs and done a handful of Blaze sessions to keep things ticking over, I could not have been better rested between races, which gave me confidence, of course my thoughts could have gone the other way and just focussed on the fact that I’d done a big run 3 weeks prior but that would have been counter productive, it’s very important to look for the positives in everything.
The race started at Matterley Bowl where the course sends runners round a lower lap of the bowl before moving onto the higher ground to complete the upper lap eventually joining the South Downs Way. It was not possible for me to make the mistake of zooming off at the beginning on fresh legs as we were mostly forced into a single file line. I lost Hannah pretty much immediately in the hustle and bustle at the beginning but felt sure we’d be running together again soon.
Nearing the completion of the second lap, I tripped over a tree root, my sunglasses flew from my head but a kindly runner picked them up and passed them to me, I hoped that this was not a bad omen for the rest of the race. This moment could have been a turning point though, as I caught myself thinking about how my legs must be so fatigued after all that I’ve put them through lately. I thought about the months of mild insomnia I’d had, night after night of laying awake, tossing and turning, how the night before I hadn’t slept at all. A wave of tiredness swept through me, what I would do for a nap now, I was so sleepy. This led me to thinking about the distance:
100 miles. One hundred. C. Ekadon. Numeral centum. Doesn’t matter how you look at it, it is a milestone.
I had a moment of being rather overwhelmed. Luckily I recognised what was happening in my mind, I was being incredibly destructive, spiralling out of control with debilitating thoughts. I was going to be out here for a long, long time and I wanted to enjoy this time. So all those thoughts got pushed out of my head, I brought myself back to the present, I listened to the sound of the pounding feet, I looked up at the ever rising sun, I admired the greenery around and listened in to conversations all around.
I then made a decision to not ever think about the total distance, just run from checkpoint to checkpoint. This was certainly a useful strategy and not one I have adopted before. I had a screenshot on my phone of the distance between checkpoints, I found this really useful and referred to it often to see how many miles I needed to cover until the next checkpoint.
This brought on a new problem though, I hadn’t realised it included crew stops so there was a time when I thought I just had a mile or so to go to a checkpoint but another runner (who by the way had a temporary tattoo on his arm with all the aid station information and route elevation!) informed me that it was actually around another 5 miles to the checkpoint, this was annoying as I needed the loo. This could have been another moment for a black cloud to appear above my head but I looked once again to the positive, by the time I got to that checkpoint, I would be another hour down the line and 5 miles further in.
I’d like to also point out here, that the morning had already got off to a start that was not ideal, not just because of the lack of sleep, but my time of the month had apparently decided to surprise me early, this would be my first time having to deal with this over a long distance and I wasn’t quite sure how it was going to pan out. I use Modibodi panties for those looking for inspiration on how to cope, and I must say, they worked perfectly and I did not need to worry at all, but of course, I did not know that during the race, and it was a constant niggle at the back of my mind about what the various scenarios could be during the race. I believe because of this, it also made me need to do a number two more often, I had to visit the toilet at every opportunity, frustrating. But again, these are just little problems, each one had a solution that could be overcome.
My checklist of complaints kept on growing though. It was hot. Particularly between checkpoints 3 South Harting and 4 Cocking. I’d seen the effects of hot weather on runners before when I ran the Maverick North Downs. I did not want to be a victim of the heat. It was also here that I had a very uncomfortable pain in my inner thigh, it was fine when walking, but really sore when running. I decided to adopt a run walk technique, to take away some of the pain, taking constant small sips, the idea to lower my heart rate with the slower pace and not sweat as much. It was frustrating as it’s a very runnable section of the route but I needed to think of the bigger picture and look after my body. But you know what? I think it’s quite an efficient way of moving. A distraction from the heat and thigh pain was looking for a wedding ring. Two cyclists were searching the ground for their precious item they had dropped. I scanned the path for it all the way until the checkpoint at Cocking. I do hope they found it.
The course
I felt like I’d dealt with a lot of issues early on, yet all had a solution, all could be dealt with. In turn that gave me confidence. It didn’t matter what might happen, I always would come up with a plan to cope and move swiftly past, whether that plan was of a practical nature, or harnessing a mental strength, I totally had this. All that needed to be done now was to enjoy the trails. And I did! Something which had also crossed my mind, just a thought, not a worry - was that I’m so used to running in the Brecon Beacons which requires a lot of power walking, could I still run longer stretches without stopping to walk? Turns out, yes I could! Compared to Wales, the terrain was so easy! Long and open paths, little in the way of trip hazards such as loose stones and tree roots, I just recall a lot of runnable sections which I loved! I’d often stretch my arms out and fly the trails, obviously with a “weeeeeeeeeee” noise. I marvelled at how fast I seemed to be going, the miles were ticking by so quickly, but I guess that’s the difference between the Welsh mountains and the South Downs, the South Downs is fast if you want it to be.
There were a few monotonous long stretches along fence lines that were ever so slightly uphill, I would run 10 posts and walk 5 posts, I found this gave me something to focus on and kept me moving quicker on a section where I could have taken the easier option and walked the whole thing.
The course is incredibly well marked and in theory, you should not get lost. The frequent markers have illuminous points on them making them very easy to pick up with your head torch in the dark. The final section from the trig point at Willingdon Hill down to the track finish poses a potential place to get lost due to the various footpaths scattered around - Centurion have put together a YouTube video where a cyclist with a GoPro takes you along this last section, a really great idea and I certainly found it super helpful.
Outdoor aid station offerings
Cocking 35.1 miles was the most divine aid station I have ever been too! There was a ton of home made goodies, all with little blackboard menus displaying the allergens. I hadn’t intended to stay long, but I needed to try everything! I pulled up a chair and started munching my way through the wondrous delights. After an age, I remembered I was supposed to be running an ultra so I filled my empty sandwich bag that I had brought along and headed off. Excited about tucking into my bag of goodies later on.
Saddlescombe Farm 66.6 miles was another delight, salted potatoes, soup with your choice of rice or pasta added to it, homemade veggie sausage rolls and a real toilet. The marshals were so kind and friendly, and so keen to help with everyone's needs and desires.
How much is too much when we push ourselves both mentally and physically?
As with many events, sometimes the aid station seems to be a long time coming, and there are other times it just jumps out at you with an unexpected appearance. This was the case for Botolphs 61.2 miles. Located on the side of the road at the bottom of a hill. I plonked myself down next to another lady. A chap who I later found out was called Lee, slumped down next to her declaring he was going to quit. I didn’t realise that they were friends, we both turned to him and in unison shouted NO! He claimed he had nothing to prove. I retorted back that none of us actually have anything to prove, we do it because we want to. If he was physically good to go, then he must continue, he’d regret it otherwise. Lee Dunstall and I saw each other many times throughout the race yo-yoing past each other. I ran past him in the final mile, he was gaily walking with someone he’d partnered up with, happy in the knowledge that he could take it easy as he was going to finish sub 24.
The guy I sat next to at Housedean Farm 76.6 miles was in the middle of a “Should I? Shouldn’t I?” situation. The marshals were in the process of getting a medic to see if he should carry on or not. His wife was with him. It’s interesting isn’t it how much we are prepared to push our bodies but not our mind? Lee’s mind nearly let him down but he conquered his demons and carried on. This chap at Housedean on the other hand, perhaps wasn’t physically well enough to continue, but his mind was telling him otherwise. I don’t know what happened to him as I left before the decision was made, I do hope he is ok and fully recovered though. I’d like to mention a good friend of mine, she ran her first and last ultra. The course was 100km. At 92km she vomited at the bottom of a hill. She then pushed herself to the top of the hill where she collapsed and fitted. This was the start of a long stay in hospital followed by months of illness and recovery.
There is an alternative line to the finish line that shouldn’t ever be crossed, because when you cross it, there’s no going back. Understanding when to DNF for your own well-being is incredibly important.
My little green mug
This chap needs his own section. What a game changer this little guy was. Initially I had been annoyed to see the need for two cups on the mandatory kit list, I have a great squash-able OMM cup but of course it would be tricky to hold once filled with hot tea. I have a children’s plastic mug at home with a smiley face on. I strapped this guy to the outside of my bag as it was too awkward in shape to go inside the bag. I would say 70% of people I encountered commented on my mug! It ranged from a passing, “I like your mug!” to a full on conversation. It got to the point when I was so aware of my happy chappy piggy backing, I felt I needed to live up to him, when marshals complimented me on my smile, or how happy I looked, I declared that I needed to live up to my little green friend’s expression!
Memorable moments
There were a number of crew stops along the way. I was running with another guy as we approached one of the crew stops. Usually they all clap as you go by, offering a few “well dones”. I’m not sure what was up with these guys but they were silent! I turned to the chap I was with and said, “C’mom, let’s liven this lot up!” I ran through them, offering my hand for a high five, whooping and hollering as if they were the ones running 100 miles! Wow you should have heard the cheering then! They suddenly snapped out of their silence and went crazy! As we left the sounds of clapping and cheering behind us, the runner to my side gave me a virtual slap on the back, “well done that woman!” he chuckled.
I can’t remember at which checkpoint I was heading for but I ran out of water with around 3 miles to go! This was before I’d realised my screenshot of the checkpoints included crew stops so I’d been thinking I had an aid station just around the corner, the squash I greedily gulped down at the long awaited aid station was delicious!
Washington 54 miles was certainly a milestone as it meant a proper sit down meal, a change of shoes and a cup of tea. Plus ‘my’ marshal was a delight, I immediately picked up on his Welsh accent and after telling him how much I loved Wales, he offered to marry me which I sadly had to decline, but he sat with me and kept me company as I ate my pasta, and let me babble away to him at how brilliant his salt addition to my pasta was, how he made the perfect cup of tea and just how wonderful Wales was!
Heading towards the second drop bag at Housedean Farm 76.6 miles I realised I could potentially get in off the head torch, I found myself running and chatting with Damian Fleming who was wondering the same thing. We had around 1 mile to go to the checkpoint, the light was now fading fast, but I really could not be bothered to stop to put on the head torch. We caught up with fellow runner Bozik and her pacer Mark, we asked if we could use the light from their head torches, they were delighted for us to join them, slightly cheating I know, but I did get into Housedean Farm without putting on the head torch!
Being told that there was less than a marathon to go and thinking “wow, not very far at all then!" Some would say ultra runners need their heads checking.
Professional pacers
There were a few. I was surprised at just how many people had pacers and how many pacers were assisting their runner with a sub 24. I was impressed by their positivity, the way they would run on ahead to open gates, how they would encourage their runner to eat or drink, and if their runner was too tired to talk, they would sing their praises which surely helped them achieve a little extra spring in their step.
Wrecked feet
My feet were so mashed up after the South Downs Way! If my feet were in the state they were in after SDW100 after each ultra I did, then I certainly would not run ultras. I’m not one to suffer with blisters, but a combination of a dry course (i.e no river crossings or puddles to cool feet down), firm underfoot and hot weather, caused immense swelling of my feet and blisters. I became acutely aware of a blister and immediately stopped to deal with it. Of the handful of runners that passed by as I wrapped gauze and tape around my toe, every single one asked me if I was ok.
Realising I was on for a sub 24
Although I had encountered many a runner with a pacer who were planning a sub 24, I didn’t think I would get one. I had estimated I might finish in around 26 hours. I came in to the beautiful village of Alfriston 91.6 miles and went into the fabulous indoor aid station, what a beauty that one was. I used the bathroom (I do love a proper bathroom where I can give my hands a decent wash) and enjoyed tea and sandwiches. It was very warm and cosy in there. From here to the finish there is around 8 miles to go, but because I was still operating checkpoint to checkpoint, I hadn’t really thought about this. I gradually became aware of the marshals frog marching people out of the door, a runner wanted to change his socks but the marshal asked him if he really wanted to as it might take up too much time and scupper his sub 24 chances. He then turned to me, I think I had half a sandwich hanging out my mouth and said, “Do you realise if you leave now you’ll get sub 24? You’ve got 8 miles to go and you’ve got 2 hours and 45 minutes to do it?” Crikey, well I better get moving then, this is exciting! That’s surely loads of time isn’t it? Well it is, but there seems to be 3 significant hills after Alfriston which made me do an enormous amount of walking. Annoyingly I had to use the loo (again!) at Jevington 95.7 miles (3 ladies overtook me when I was using the facilities!)
The home straight
Seeing the final trig at Willingdon Hill at 4am was pretty cool. I’d watched the YouTube video so was confident of the way to go. There was a marshal standing at the trig (or potentially a member of the public) pointing the correct way. Just 2 short miles and they were downhill! Exciting stuff. The path however is chalky and the morning dew was making it slippery underfoot, so grateful to my poles I slid and slipped my way down until my feet shot out from underneath me, a blister ripping off my foot in the process and a jolt through my whole body as I landed heavily on my coccyx. I staggered up, a runner appearing and asking if I was ok, yes of course, see you at the finish! Oh my word the pain, don’t tell me I have to pull out now? Then I realised the next point to get to for help if needed was the finish line anyway! The pain caused by the blister subsided as quickly as it came and I hurried off. I reached the road and I ran and ran and ran. The route takes you around the hospital and down a winding path, I kept thinking I had glimpses of the turn to the stadium, (this path went on longer than I thought by the way!) finally there was the stadium, someone honked their horn at me (I think to encourage me?) but I jumped out of my skin and nearly fell over as I was so focussed on the running track finish! I ran round that track with all kinds of emotions, I was crying because I was proud. I was crying because this was a strong finish, the kind of finish I hadn’t really expected. I felt good, I felt strong and I was actually running (sub 9.30 /mi)! I passed through the finish and was handed the much coveted finishers buckle of 100 miles - one day. I did a finish line burpee to celebrate, posed for a few photos then scurried off to the changing room where I found fellow finisher Bozena (Bozik) Klapinska who I had encountered and run with numerous times on the course, including arriving on her head torch at Housedean, she and I babbled away happily to each other, swapping stories and telling each other how well we did!
What’s in the snack pack?
Sugar coated stemmed ginger
Mints
2x 500ml bladders water - 1 plain, 1 with Hi 5
Spare Hi 5 tabs
Inov 8 Trailshell waterproof jacket
Long sleeved spare layer
Vasaline
Spare hair band
Safety pins
Compeed, plasters, surgical tape, spare socks
Harrier Helvellyn Carbon Z-Poles and quiver
Silva Head torch
Back up high source (mandatory but didn’t need) - Petzl e+lite
Whistle
Survival blanket
OMM ultra flexi cup
Plastic mug for hot drinks
What I wore: Saucony Ultra ST, Garmin Fenix 6 Sapphire, buff, Sweaty Betty power leggings, Stance socks, Blaze tee shirt, Dirty Girl gaiters, Salomon Adv Skin 12 running vest.
Lead up: This race was number three of three, I’d done the Gwynne-Harris Round 3 weeks prior and the Blacks to the Beacons 50 3 weeks before that, it had been an odd period of taper, race, rest, repeat with only three short runs and a couple of pilates sessions in the three weeks between Blacks to the Beacons and South Downs Way. I knew I had got the miles and the elevation in, I just wondered if I’d get 30 miles in and discover my muscles would be fatigued already having done so much ahead of SDW!
Morning preparations: Alarm set for 2.45am with the taxi booked at 3.15am, I was up early at 2.30am, had some toast and jumped in the taxi to pick up Hannah at 3.30am. We arrived with plenty of time to use the loo and stand around shivering chatting to other runners. We’d driven down the evening before to register and pick up our trackers.
Summary
For a first 100 miler this was pretty awesome. I was really pleased with how I coped with the numerous issues early on, put them all to bed and just had a brilliant time out there. Centurion certainly put on super events, all the people involved were friendly, supportive and knowledgeable.
An interesting take away is how non-runners are impressed by the completion of a 100 mile event. Even my own husband, who knows about all the previous ultras I have done, seems most impressed by this one. This is the one he is telling everyone he meets, “My wife ran 100 miles recently!” never mind that I have the Gwynne-Harris FKT under my belt (which was far harder), it’s the 100 he is most proud of me doing!
Lessons learned | South Downs Way 100 - Tips
I am so glad I took my poles, I started using them from 30 - 40 miles in.
Change of shoes, I had shoes in both drop bags and I was relieved I could put new shoes on because the new shoes were cool, the shoes I had been wearing were so very hot and my socks so sweaty. To put fresh socks and shoes on gave me a renewed sense of energy
There is no real need to take food, the aid stations are frequent and well stocked.
Splits
Start Saturday 5am
Checkpoint 1 Beacon Hill 9.85 miles 6.45am
Checkpoint 2 QECP 22.6 miles 9.04am
Checkpoint 5 Houghton Farm 45 miles 2.23pm
Checkpoint 6 Washington 54 miles 4.15pm
Checkpoint 7 Botolphs 61.2 miles 6.16pm
Checkpoint 9 Housedean Farm 76.6 miles 10.15pm
Checkpoint 11 Alfriston 91.6 miles 2.14am
Finish Sunday 4.38am
Results
Chip time: 23 hr 38 m 48 s
Overall: 136 / 405
Lady: 25 / 136
South Downs Way 100 2022 - click here for results
You can listen to the podcast by Aid Station on this event here.
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