Spotlight Chat: Rat Race 2023. Tips, tricks and home truths with Ian Steele.
For those of you out there that like a bit of distance, you know - more than 6 or so miles…..Maybe throw in some mad terrain, amazing views, big climbs, sea swimming, cross-bow fishing, a fight with a grizzly bear and a cup of tea halfway round; then read on my dears because one of our Group 4 run leaders’ Ian Steele took on the Rat Race this summer. And boy what an adventure that was!
Disclaimer: grizzly bears or fish were not harmed during the event and have been added for dramatisation….
Discipline.
I had a training plan constantly visible, blending it in with club sessions and other races.
The Rat Race Adventures are very varied choices of challenges in unique and at often far reaching destinations. They are bespoke and achievable, created to inspire and bring people together. Many options are available with full weekends and even full weeks included. Some challenges include obstacle courses, while others may take you by kayak or bike around Malta, Santorini, or Chile. Plenty of locations are open at home too, like Yorkshire, the Lake District and Wales.
Ian, having completed plenty of Half Marathons fancied a new challenge. Summer 2023 was the perfect opportunity!
Rat Race, Man vs Coast Cornwall called….”Hello, is that Ian Steele..?……yes, yes no that’s right…er sorry yes there’s a helicopter on its way…...”…. Phone slams down on the receiver….Right! That’s enough of that, let’s do it! A 25 mile trail adventure, high cliffs, crashing waves, and water jumps. But no, no actual grizzly bears (sorry guys)…… On each event there is a difficulty scale so you can properly assess this against your capabilities, with the Cornwall challenge marked at perfect for anyone with a base level of general fitness.
We caught up with Ian after the event for an exclusive spotlight interview…..
CMRC: Ian! We want to start showcasing our runners doing new events and races through the blog posts by creating a chat or interview. Hoping to inspire others! Want to be the guinea pig?!
I: Oh that’s a great idea, I’d be up for that!.
CMRC: Ok superb, we’ll sort something in the coming weeks, in the meantime get some of your favourite pictures together of the day!
CMRC: So, how do you feel?
I: Pretty good, not many niggles. I think I’ve fully recovered! Evidently as I ran ok this morning!
CMRC: Amazing. It is something I’m sure many of us have looked at but been unsure about. Did you need much rest after?
I: Well we ended up going for about a 2 hour walk the following day as we were down for the weekend. Safe to say we were a bit stiff but a good night’s sleep and a few beers does the trick normally.
CMRC: What made you want to enter? Is it something you’ve wanted to do for a while?
I: Without a doubt; the main reason I entered was for the CHALLENGE! I’m pretty certain I’m not unique amongst runners in needing something booked to aim and plan for and this ticked so many boxes. New complicated kit (tick), Longest distance I’ve ever run (tick), Different style of running (tick), weekend away with some mates (tick)! The idea of running off road through challenging but beautiful scenery and being responsible for carrying all the kit you need was extremely appealing. But was also not as extreme (in my view) as a full road marathon and the endurance needed to maintain that relentless pace for hours. I guess in my head the idea of walk/jog/running a nearly-marathon across Cornwall seemed easier because pace and min/miles were kind of meaningless because of the terrain. I’ve always wanted to push myself to try different things but actually the idea for this came about one drunk night with a mate nearly a year ago!!
CMRC: So you’d not done this type of challenge before! And lets be honest all our great ideas come about after a few drinks don’t they…!
I: Er, not even close. My longest run or race before this was a half marathon and longest cross country race was a 10K. I’ve done some self reliant wild camping and kayaking in the past in the Nordics, but nothing like this.
CMRC: The Nordics, and now….Cornwall! One extreme to the other! How much training and prep did you do for the event?
I: I’m pretty sure the right answer to this is ‘not enough’, but I did as much as I could. First step was obviously to buy new stuff (cause why not), so I kitted myself out with race vest, water bottles, first aid kit, emergency shelters and all the other mandatory kit needed. Plus obligatory new trainers. In terms of training, I had a reasonable base from running with CMRC and general fitness, but I started slightly more serious training about 5 months before the race. I also tried to prep for the actual race itself with full kit runs on similar terrain at home.
CMRC: So there must have been a kit list then, for the distance and terrain?
I: Yes, and OMG. That was something I wasn’t too prepared for as they made it very clear you couldn’t run without the mandatory kit. They said there might be spot checks on the course. This obviously meant extensive research on the internet on the best ways to save weight, disposable cup and emergency bag requirements. So that cheap sport of running kind of failed at this point….
CMRC: Did you have a particular training plan or did you run by feel?
I: So I followed a plan I got off the internet. I couldn’t find anything specific for sea swim, cliff trail, 20 odd miler….. so I went for a generic sub 4 hour marathon training plan. I actually really enjoyed following it, believe it or not, having that structure works well for me to just get out and do what I’m told! Your personal life ultimately makes it more fluid but as long as you do the sets somewhere you’re fine.
CMRC: What about diet? Some runners like to eat specific amount or carbs and protein. Did you change anything in regard to food?
I: So I’m probably not the right person for this question, because I genuinely didn’t change anything. The only thing I did specifically was carb load 3-4 days before the race. Soooooo much pasta and potato was eaten!!! My breakfast on the morning before an event normally ‘makes it’ , but this time it was the most unorganised part. We stayed in an Air BnB and forgot to take breakfast, so luckily it was some Muesli that someone else had left behind and some sugary cups of tea. Normally its porridge with honey so we just had to make do!
“It might be hard to believe, but I was a late comer to running and exercise in general!”.
CMRC: Is there another athlete or runner that mentored you or helped you train? What did they do for you?
I: I have to say the one thing I did differently, was putting more effort into strength and conditioning. I was very lucky that another athlete in the club gave up a lot of their time to support and mentor me. All those weighted squats and weight sessions were essential. It definitely prepared me for the miles of Cornish trails and giant stone steps and beaches! The one thing I would say is Discipline, Discipline, Discipline. I had to have the plan constantly visible to plan my week around it. The vast majority of sessions were done from home at lunch which also gave me time out from the screen which was a big help.
CMRC: Yeah that one photo looks like it had some serious rocky beach to overcome, I bet that was a bit interesting!
I: It was amazing. And actually at halfway I felt great, I was cruising, the weather was amazing and I was actually frigging doing it after all that training!! At about 20 miles though my legs were cramping badly, and I was struggling and beginning to really really look forward to finishing! In terms of obstacles, they were good but limited due to rough sea conditions. They mostly consisted of swimming under a pipe and wading out to sea in the first mile, (So you were nice and wet before a long run) and limbo-ing under another pipe in the sea right at the end. The most challenging came at around mile 19, with a dash across a sandy beach followed by boulder hopping - that made all the muscles jangle and stretch a bit.
CMRC: How long did it take you to complete? Did you run on your own?
I: It took ….wait for it…..5 hours 14 minutes to do 22.7 miles and 3000ft of climb. Eek. I ran with an old school mate that signed up with me, having had the same mad idea. Unfortunately he got injured in the last 2 weeks of training and ultimately had to pull out the race just 2 miles in. Sorry Matt there’s always next time!
CMRC: Oh no!! Right at the start too, although that’s better than getting too far into it I suppose! Did they stay to support?
I: Yes and the marshalls were great. There were three fully stocked food and water stations. At the second pit stop I managed to wolf down a Cornish pasty and a cup of tea - definitely a race first!! Supporters really were less evident other than the odd sheep or seagull. But it was great to come back over the finish line to cheering friends and family.
CMRC: What kept you motivated during the event? Do you normally take music?
I: Do you know what - I don’t really know…..I genuinely can’t imagine now that I ran for 5 hours….. I don’t listen to music during an event and rarely while training. Most of my motivation was taken up counting down miles until the next fuel station or the finish, I probably also spent more effort than was healthy checking my pace for some reason. Otherwise - enjoying the journey and the views! Trying to take running gels without dropping them is also a good distraction.
CMRC: Of course, I’m sure there were plenty scattered about infront of confused sheep!! Can you recommend any good gels?
I: Well I ran with all natural honey gels. Just honey, a bit of salt and some flavouring. They seem to work for me. No fake chemical taste.
A Cornish pasty and a cup of tea.
Those guys in the background look like they’re loving it…..
CMRC: Many runners have their own tried and tested forms of distraction and motivation. We’ve got Jo Watson who suggests looking around as you run and spotting things that are beautiful and interesting. Almost like mindfulness. Can you describe your major highlights or achievements in sports in the past, did any serve as inspiration?
I: So it might be hard to believe but I was a late comer to running and exercise in general. I hated exercise at school and tried to dodge it as much as possible. I didn’t see the point and relied on youth and DIY to stay fit. Pretty easy to say that all my sporting achievements have been since taking up running 8 years ago. (Unless swimming proficiency counts).
CMRC: Well its a good job you did have that so you could comfortably jump off the Cornish Coast!
I: Yes very true, very true! I guess my closest inspiration was a club organised talk from an athlete who had completed the Marathon de Sables. I’m not saying that Rat Race was anything like that but it definitely spurred me on to take on a challenge.
CMRC: So what strengths do you believe you have that make you a great athlete?
I: OOOO tricky, ok so firstly I don’t think of myself as a great athlete…..just an average bloke trying to stay fit and hit some personal challenges. But then that’s where it gets you, it gets into you sub-conscious and before you know it you’re busting your gut to beat your last PB. My strength in that case is probably perseverance, either that or forgetting the disappointment of being beaten by Ade in the Worcester 10K again….
CMRC: That’s fantastic though, having the strength to improve and work on yourself each time is brilliant. Wanting to beat your personal bests, goals and aiming higher makes for a great running role model. So come on, lets flip the coin, what about weaknesses as a runner? What do you believe may be yours and what do you do to improve it?
I: Without a doubt, setting off too fast at the start of every race. Thinking I can easily beat my Parkrun PB by another 60 seconds or massively ramping up training without getting injured. (SPOILER- you can’t). And what am I doing about it? Well, nothing its just the way I’m built!
CMRC: I guess that can work, if you’ve identified it and am ok with it you can kind of tune it out! I’m sure many of us have had that crazy start to a 5K and then regretted it. Its a right of passage!!
Oooh I bet those fizzy laces were a sight for sore eyes!
CMRC: Finally then Ian to round this up. The burning question. What advice would you have for someone wanting to tackle a Rat Race - or a similar challenge??
I: I would say …definitely definitely go for it, but DO NOT UNDERESTIMATE IT!
CMRC: That’s absolutely got to go in capital letters then!!
I: Don’t try and aim for a time, or an average pace like a road event. its almost pointless. Don’t go off too fast. DO stop at all the food stops and chat with the marshalls, and don’t forget to look up and enjoy the scenery and where you are.
CMRC: That’s brilliant. Of course all the events we do wouldn’t be so good without the volunteers and marshalls who come out in force for us. Lastly, can you name the best part of running?
I: Well, there is a lot, naturally. But for me it would have to be being active and pushing yourself in ways you never thought possible. Plus - meeting other amazing people you wouldn’t necessarily bump into!! I also get a huge amount of satisfaction being a run leader at CMRC and helping other runners improve and push themselves.
CMRC: Ian thank you so much for sharing this with us, that was brilliant. Do you think you’ll do another?
I:
CMRC: Oh, Ian?…..Ian where are you going? Oh, hmm, no ok….. the mic’s off….. that’s a wrap….
Have you got something big planned, or are you tackling an unusual event for Winter 2023/24, Spring/Summer 2024 - we’d love to know!
Want to be featured in Spotlight Chat? Drop us an email or message to share what adventures you’re up to!
As ever folks thanks for your continued support and happy running!