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!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
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Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
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
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
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 & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
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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