Race 2/3
Personal Slam 2024: Arc50, Lakeland 50, Wendover Woods 50
This race had particular significance for me. I had an entry in 2023, but plans changed due to surgery two weeks prior, so I really wanted to participate in 2024 to stick the proverbial finger up to the previous year’s skin cancer and surgery worries!
Race Overview:
• 49.2miles.
• 9518ft in The Lake, starting from Pooley Bridge and finishing in Coniston (second half of the Lakeland 100m).
• Achieved 12:36:42hrs (almost 20 mins PB versus 2021).
• Torrential rain at the start and previously overnight, then hot and humid (about 18-20 degrees) from mid-afternoon.
Race Plan/Goals:
Based on previous timings (2021) with the overall aim of:
• Finish strong.
• Enjoy a day out on the trails.
• Practice revised fuelling/hydration strategy with minimum 60g carbs/hr.
Race Fuelling/Hydration:
• My aim: 60g carbs/hr with the specific target of not getting GI distress using fuels/hydration (already practiced during training, apart from a new discovery on the course – Jamaican Ginger Cake!).
• Hydration: 2x500ml soft flasks refilled at each check point. Water/diluted squash and then two scoops of VOOM carb drink.
• Fuelling: Aid stations for real food with mixture of cheese & pickle sandwiches, bananas, custard creams, salted peanuts and Jamaican Ginger Cake = total winner! Topped up with sports nutrition (insurance policy), VOOM Bars and then Snickers and Chia Charge Bars. All easy to open and didn’t melt! Needed more salt.
• All tallied up: Fuel 45g/hr + hydration 11.5g/hr = 56.5g/hr = better, but needs more work. BUT no stomach issues so super happy with that!
Lakeland 50 ‘Top Run’
Race Report:
The race starts roughly halfway along the Lakeland 100 course (really 105) in Dalemain Estate near Pooley Bridge. It was raining heavily an hour before the start, and I had two concerns – the state of the course and shoe choice… just how slippery is it going to be coming down off High Kop?
The rain cleared for the race start; then torrential rain appeared 2 miles in. The usual dilemma of ‘get coat out or leave in rucksack’… but it was humid, and I wasn’t in the mood for faffing.
Having done this race before, I knew the set up for the start, albeit it had changed. They don’t let you into the start pen until 11:30hrs so you have to queue; the race is much bigger now. I’ve never seen so many coaches of runners. When you sign up you have the option to take the coach from Coniston to Dalemain or make your way there under your own transport; I opted for the latter.
As an eager beaver I started in wave 1 towards the front. I had a minor panic being up with the elites, but I knew the course. You run around the Estate for about 4 miles so plenty of space for faster runners to overtake before the trail narrows and you settle into a conga line.
My Race Plan (laminated and stowed in my pocket) was to go out strong for the first hour (as per Arc50). I practiced this in long run training but kept the effort levels under control, topping out at ‘strong steady’. Usually it takes about 40 mins to get this creaking 50 year+ moving smoothly, so at times it felt harder but after the first hour slipped comfortably into easy/steady.
Lakeland organise a ‘theme’; this year it was ‘Top Run’ so there were runners dressed in ‘Top Gun’ outfits which was fun. We could choose our ‘call sign’ printed on our race bibs – ‘Elite-Hiker’ was my choice, and I was looking forward to putting that into action when we reached the big climbs. Experience on the course is so helpful and very important for me personally as a runner – I’m a big fan of a recce if possible.
The first ten miles around the Dalemain Estate, then through Pooley Bridge, with lots of cheering support, makes you feel awesome. Then onto the trails which involved a gradual climb up and then rolling trail along the side of Haweswater to reach Howtown. An hour in, a strong easy pace and snacking protocol were being practiced… so far so good.
I arrived earlier than anticipated at Howtown (CP1) at about 2hrs (20 mins ahead) and was feeling good. Each of the Aid Stations had a fun ‘theme’ – this one was French. I was delighted to see there wasn’t a queue to get into it (in 2021 I queued for 15-20 mins to get water). I was in and out like a military operation with more snacking on the tarmac climb out of Howtown towards the biggest climb of Fusedale.
Half a mile before reaching an Aid Station I like to do a “what do I need?”:
1. Hydration
2. Snacks
3. Anything else – clothes, head torch, poles, facilities?
I’m ‘In, out and don’t faff about’ in 3-5 mins max depending on what I need out of the back of my pack or if there’s a queue. So much time can be wasted/saved in checkpoints. It’s basic maths – stop at 6 checkpoints for 10 mins and that’s an hour added onto your race without actually moving. But this has to be balanced with making sure you get your goodies too.
The hike up Fusedale can seem long; poles out and I slipped into a rhythm. The trail is really single file; you have to go with the flow. In 2021 I got ‘stuck’ and expended too much energy trying to get past people on the up, only for them to overtake me on the down. Not this time. The climb up was a decent pace, not too fast/slow so I judged about right, and was able to chat to a couple of other runners about how once you get to 50+ everything starts falling off. Both were experienced ultra-runners so good to have some company with an easier pace than I would have set myself.
The Fusedale climb didn’t feel as hard as I recall it being previously – so those treadmill hill sessions paid off dividends.
Fusedale Valley climb at far end
Most runners love the downs, but they are my nemesis and coming down off Fusedale didn’t disappoint. The grass was slick, wet and muddy; whilst I fully acknowledge there is still work to be done on downhills, this was terrible. Other runners were flying, falling and sliding. I managed to descend without falling or breaking anything – bonus!
View coming off High Kop towards Haweswater
I joined the, now slower, conga line (it felt like 500 runners had overtaken me) and off we walked/hiked all along the edge of Haweswater. This is a VERY long section which runs parallel to the lake, which you can see the end of and CP2 (Mardale Head), but it doesn’t seem to get any closer. I remembered we go around the bottom of the lake to the other side for the Aid Station. It’s single file along here, apart from some kamikaze runners pushing past – not adhering to trail manners! On your own the section is ‘runnable’, however it’s very narrow with hidden rocks and no clear vision due to ferns overgrowing the path. You can’t risk going too speedily, although this wasn’t an option as I was stuck in a forever line, but I knew that once I reached CP2 the path would widen out and freedom to once again run my own race would return.
To while away some time, I chatted to someone (also in loud shorts – similar vibe to me and very interesting) and the miles ticked by. Effort levels had dropped to easy at this point; on my post-race stats I can see the drop off in pace. I arrived at Mardale Head at 4:50hrs so had lost 10 mins of my previous 20 mins advantage, but nothing I could do. I was ready to pull out my hiking skills for the next section.
Race organisers photo taken at Mardale Head
Mardale Head (CP2) offered copious snacks; I left munching on a cheese sarnie and half a banana to a nice long climb on a wider path – back in my element and on a mission. Now to have some more fun playing “How many runners can you catch?” on the ascents and win back some places. I like to set myself an ‘Ascent Target’. Lots of chatting on this climb as I fast hiked up and was loving it.
Fast hiking is a skill I’ve been working on at every opportunity – from dog walking to treadmill hiking and jogging – and it’s really made a difference. Sadgill climb appeared (“Where did that come from?”) but it was done. This section to Kentmere (CP3) was super enjoyable, I arrived at 6:30hrs (so had clawed back my 20mins ahead of schedule – happy days!).
I had managed to catch up with Pat again after he disappeared on the down off High Kop. As we approached a gate, we saw the runner in front literally leap it at speed; then we realised why perhaps a little too late. A huge bellowing white bull complete with ring through nose. Pat appeared to be a confident and said to the bull “Hey there fellow, easy now” as we swooped right behind the back end of it and squeezed through the gate. The bull was not happy – snorting and disgruntled at being disturbed by thousands of runners on a Saturday afternoon. Relieved to have shut the gate promptly and firmly, we trotted off saying “can’t believe the farmer left the poor bull in the field”. After the event, I discovered athletes on Facebook talking about said bull; one commented that the farmer had come to remove him. Someone also mentioned that two 50 runners had legged it through the gate and left him in the field with the bull on his own (he was a 100 runner) … eeek!
Kentmere (CP3) was uneventful as it’s really small and a super busy village hall. It is renowned for smoothies and pasta, though not for me. BUT I did discover the delights of Jamaican Ginger Cake. In 2021 I had pasta there but didn’t fancy ferreting into my race vest to discover my spork (safely located at the bottom with the metal mug never to be used). I’m definitely adding Ginger Cake to my snacking portfolio.
Departing Kentmere – perhaps it was the sugar high – everything felt amazing. When was the inevitable low going to appear? My old school Shuffle was in situ (love a bit of 1980’s pop) for the up hikes and switched off for the flats/downs. I know it lasts 9hrs and wanted to save some choice tunes for the last hike out of the quarry in the dark. Note to self: pack two shuffles next time. I was in my ‘snacking, hiking, trotting, chatting to others’ groove and conscious to keep on pushing as I wanted to maintain my margin over the entire race.
Ambleside appeared and Jay was waiting for me – it felt like hours since I’d seen him. A man of few words, but always with big hugs and cheery motivational mantras, usually along the lines of “well you signed up for it, get on with it!”. My time was 8:15hrs in Low Fold Car Park (not check point) so I knew I was 20 mins ahead and onto the run through Ambleside town, which is amazing with so much support, cheers and on into the Aid Station (CP4). So far so good…
Ambleside (CP5) and the time tallied in at 8:25hrs (20 mins ahead and back on track). I nearly poked another runner’s eye out with my poles which was unfortunate, but who sits down at check points right next to the cheese & pickle sandwiches?
After leaving Ambleside the low finally hit. As I walked through the park before the big tarmac climb up and out, I felt a bit “meh” both mentally and physically. 35 miles completed and ‘only’ 15 miles and 2 CP to the finish. You are lucky to be out on the trails. “Live the life that cancer tried to steal away” one of my friends had said. Powerful words.
On leaving Ambleside there is a steep tarmac climb out; typically runners are flagging at this point. So switched on the Shuffle and played ‘Ascent Targets’. I noticed that since 30 miles in I was catching up those runners who had overtaken me earlier which was giving me a little boost. Target was 6 runners and I ‘bagged’ 8 runners. Boom!
Elterwater Country Park is a flatter section running by the river; therein lies the dilemma. My usual headspace is “this is flat; ergo run” so there followed an unenthusiastic jog-walk-run repeat combination, with very few runners to chat to and hunt down – why was there suddenly no one about?
Chapel Stile (CP6) 9:45hrs (now 25 mins ahead of cumulative time) and pleasantly surprised to see it was still daylight, as in 2021 it was already dark. Food offerings were not what I fancied – looked like gruel dog food (apparently rave reviews that it was a tasty stew) – so I opted for custard creams which weren’t really doing it for me either. I needed some decent salty carbs (chips at Patterdale Aid Station from Lakes Traverse 100k April 2024 dunked in soup would have been perfect and I was desperately missing them). No Ginger Cake either. The queue for the hydration table was too long; I was feeling grumpy and disappointed. I forced a Snickers Bar down from my pack, put my headtorch over the top of a buff ready for the darkness and skipped on to the start of the next field of ferns and narrow path into a climb.
Chapel Stile dusk
Serious mind games were going on at this point: “It’s only one more CP – you’ve got this – and loads of buffer to still secure a ‘12’ time”, plus headtorch ready to go (as per my race plan) and I didn’t actually need it – bonus! I set myself a little challenge of “How far can I get without having to turn on the headtorch?”. Little things to distract and occupy the mind.
Ferns and mud combo appeared; I was trying to push to get as far as possible before I lost the light. I remembered last time after that section, at the top of the hill, Jay appeared in the darkness saying “Hello Beautiful!” which was a lovely surprise. But not this time! No Jay – boo! BUT no darkness just yet either – yay! Making good time.
A section of ferns and boggy doom to reach the Compulsory CP on the gate – a total delight and I was solo again at this point, but fortunately some kind person had put some little flags in the bog; the only markings out on the course and thankful to find them, it’s the small things in these moments.
Finishing bog trotting, I approached a car by the gate with a chap who said out of his window “you’re enjoying that aren’t you?”. “Totally loving it mate” was my response as I stomped on the tarmac by the gate to try and shift some bog mud off my smelly trainers and embrace the long tarmac downhill – I was flying again now!
My knees and quads were a little sore, but I told myself my body can rest once finished! I knew there was a long runnable tarmac down coming and wanted to make the most of it.
Tilberthwaite Quarry (CP7) – 11:35hrs cumulative time (against plan of 11:45hrs) – so lost about 10 mins in the ferns and bog of doom. No mucking about at this FINAL CP.
I really wanted some salt (note to self: ring changes for next race on the sports nutrition) and they were offering cheese toasties. Cheese is my favourite food, so I was tempted (as I was in 2021) but declined. Stay strong and resist the cheese! I chose a little cup of peanuts – the salt was good, but the chewing was not. I stood there thinking “can I just suck the salt off and spit them out?”, but that didn’t seem proper Aid Station etiquette!
Popping my money in the charity collection box at the bottom of the climb up Jacob’s Ladder, I started the last climb up and out of the Quarry. It didn’t disappoint but again didn’t seem as bad as 2021 which was heavenly to my heavy quads. “Engage those glutes” I kept repeating to myself.
A brief stop at the top (revisited the peanuts – puke and rally), then onwards past the false summit and up again. A cheery volunteer said it was only 45 mins to Coniston. “Thank you!” I replied smiling, knowing full well that was a lie. It had taken me 70 mins in 2021, so did the maths.
It’s funny how your perspective changes during a race:
“Let’s get this climb out of the way, and then there’s a down”.
“Oh goodness this down is really technical and I’m rubbish at them, bring on the runnable bit”.
“Yippee there’s a runnable flat bit but it’s really flat and I can’t run anymore, bring on a climb!”
All on repeat.
The descent off the top and down into Coniston should have been joyous but my knees were screwed, my eyes blurry from tiredness (way past my bedtime) and my back was starting to give me some gyp too. I reminded myself this time last year I was lying on the sofa post three surgeries unable to even hobble around the house. I WAS LUCKY TO BE HERE. “You’ve trained hard for this, this is not your first rodeo, sub 13hrs is for the taking!”. Amazing how a little reminder to be grateful can work wonders.
I ‘sprinted’ (very loose interpretation but if felt like it!) and the cheering crowds once again were fabulous. Greeted into Coniston like I was a podium winner; I was met by Jay and Jo Turner – hugs all round. Happy days – 12:36:42.
At the end a volunteer greets you and walks you into the Finisher’s tent where people are having beers and cheering you in. They make an announcement of your name and what you have just done. A nice touch. “This is Shelley, and she is a 50 Lakeland Legend”. Hands aloft with my poles in the air – I was greeted with cheers and felt a million dollars. I had won! I had put my demons of 2023 to rest. I had my 12:XX in my race finish. I had rocked that course and LOVED it!
Finishers photo
Quick photo, some vegan chilli which was just beans (I basically ate the rice and cheese). Home for a cuppa and some crumpets, more cheese and a restless night of my legs still running with about 2 hours of broken sleep…
Bog-fested trainers & finishers medal
There followed a couple of weeks of dog walks, short super easy bike rides and dog jogs for recovery.
What did I learn?
• I love hiking on hills.
This strength has really progressed; long may it last for 2025 adventures.
• I’m so bad at technical sections and downs.
Nothing new here, it’s frustrating, but gives me something to work on further.
• I’m mentally stronger this year than previously.
Amazing how a dice with death can refocus the mind and what you want out of life. Feeling super grateful.
• Ginger Cake rocks!
Bananas are good at the top of a climb as a treat. Orange VOOM Bars are my pick me up. Snickers Bars are a welcome addition to mix things up. Salty options or in carb drink are to be explored.
Big thanks:
• Jay R, my world.
• Jo T, for finish line vibes!
• Mike & Warwick G, for training runs and refuelling opportunities.
• Nikki P & Katie G, for keeping my body in one piece in 2024.
• Lakeland 100/50 Team, for hosting such a uniquely fun event with cheery and helpful volunteers.
