Clwydian run

Having returned home yesterday, this was an attempt to up the mileage in preparation for Pedol Peris: the marathons and Scotland seem a distant memory now. I ran along the leat from Cadole, then through Cilcain up to the crossroads and along to climb the steep side of Moel Arthur. Then back along the whole ridge to Moel Dywyll and Moel Famau and back via a detour to Loggerheads.

Exmoor run

Peak: Dunkery Beacon
Area: Exmoor, Somerset
We opted to take a circuitous route home from Cornwall, so set off from a night in Tiverton up through Exmoor to the coast at Minehead. Torrential rain as we parked below Dunkery Beacon. This was a nice way to loosen the legs after last night's race, although the Beacon itself - the highpoint of Exmoor - is a very short outing from the road. I lengthened the run by following a track to the south of the hill as the shower clouds began to lift, then doubled back round to the huge cairn on the summit in spectacular conditions of sunburst and storm cloud. Views over Exmoor and across the Severn to the Glamorgan coast. I continued down through some lovely woods, then walked back up Dunkery Beacon for a second time with Kate during a longer sunny interval. Later, we all walked up Glastonbury Tor and looked back to this hill on the western horizon.

Tywardreath Trotter

Race: Tywardreath Trotter, Cornwall (7m)
Time/Position: 44.32 (6th from 266 [2nd V40])
An ideal opportunity to stretch my legs on the long journey home from Coverack, this race exceeded my expectations - a lovely multi-terrain circuit with a bit of everything thrown into the mix. A really special atmosphere throughout: this was clearly a big event and the village turned out to watch in amazingly big numbers. A long and tortuous drive via Veryan and Mevagissey - sustained by a classic cream tea - saw us arrive in Tywardreath near Fowey as the evening sun came out: neither child could be persuaded to do the fun run, preferring to take in the race barbecue instead. Almost 300 runners from a huge range of clubs turned out, as this was the final counter in the Cornish summer off-road race series. After a circuit of the whole village, we headed out into the lanes via a steep, rocky descent down to a lovely riverside path. It was hard to overtake so I took it easy for a while, expecting a long climb up to the 3 mile point (having luckily checked the profile and map just before the start!). I began to pick up places and soon found myself in a group of four, about 50m behind the lead group of four. After we crested the high point of the route, tarmac lanes led to more bridleways. I was evenly matched with the others in the group on the road, but tended to gain ground on the steeper fell-style climbs. As a result, I pulled into fourth place during the long final climb up a small road which lead to fields with a superb view of the sea above Fowey. I was still in fourth approaching the final descent down steep steps, during which you can hear the roar (almost a roar anyway!) of the village crowds. They then get a good view as you descend down a dip then climb back up to the pub. My pathetic excuse for a finishing kick meant I was run out of it in front of my family in the last 100m, pushed back down to sixth place by the two chaps I'd run in with: less than a minute behind the winner surprisingly. The most enjoyable race I've done for some time: a great event. I ran straight back up to the car and we began the long drive to our next hotel in Tiverton via Dartmoor, me still in my sweaty race vest.

Pednavounder-Godrevy Cornish coast run

After an attempt at a speed session on the lanes yesterday, I continued the holiday theme with another relaxed outing first thing in the morning. From Pednavounder, the sun cast low beams over the sea as I descended into Coverack at Dolor Point. Lovely running through the village to gain the SW Coast Path, this time heading NE towards Pedn Myin and Lowland Point. The scenery here is less dramatic than on Sunday's outing, but gives fine running right next to the sea, past seals and curlews. Dean Quarry is an unfortunate unsightly intrusion, but Godrevy Cove comes shortly afterwards and is a remote and appealing beach. From here, I headed inland, gradually climbing to the hamlet of Rosenithon, then back home via the tiny lanes I'd explored yesterday - through the heathland of Main Dale to St Keverne Beacon and the cottage.

Chynhalls-Carn Kennack Cornish coast run

The first full day of our Cornish holiday, so left bright and early to jog down from our cottage at Pednavounder to Trewillis and the Lizard coastline above Chynhalls cliff. I'd explored some of this yesterday, but the morning run along the SW Coast Path was just superb. Tremendous views west from Black Head, then over Pedn Boar to Beagles Hole (supposedly the site of buried pirate treasure - with a very specific legend attached). From here, a very steep up-and-down over Downas Cove led to a series of atmospheric coves, then steep Zawn Vinoc and the peninsula of Carrick Luz. Quicker, flatter running then led to Kennack Sands and over to Carn Kennack, before I located the obscure path that led via a surprisingly tough climb inland to Trevenwith farm and a good bridleway to the hamlet of Ponsongath and back to the cottage.

Longland's Climb, Cloggy

Crag: Clogwyn du'r Arddu, Yr Wyddfa
Routes: Longland's Climb (VS 4a,4b,4a,4c:led p.1,2,5)
One of the grand old Welsh classics and only the second time I've climbed on this, the greatest of all Welsh crags. We had initially planned to do some shorter routes on the steep East Buttress, but such is the nature of this long-running heatwave that a big route on West Buttress just seemed more appropriate. Longland's was the first route to breach this face in 1928, and gives a tremendous route up a series of intricate narrow slabs on the left of the cliff. I found it more sustained, slightly better, and probably a tad more serious than Great Slab, which we did two years ago. The adventure begins immediately, with the scramble along the East Terrace to gain a wet and vegetated approach line that goes up behind a big flake. We roped up for the airy move round this flake to a good thread in an already exposed position. I led up the first narrow slab. A mildly tricky start gains a good flake then easy and enjoyable climbing in a nice position up the slab, poised above the Black Cleft to the left. The dry weather meant that even the crack on the right of the slab was dry, lending itself to some cam placements. I couldn't find a decent belay where the slab narrowed into a chimney where the right wall closes in, so continued up the second pitch as the slab steepens slightly up sharp flakes to a good nut placement. Then comes the crux, right at the top of this giant 40m pitch: small holds lead to the top of the slab then a surprisingly tricky mantelshelf in a superb position pulling out of the slab to the right, then up more easily to a poor belay. Vic's pitch was equally long, better and more coherent than we'd expected. The guide suggests it is broken and chossy, but it's actually good straitforward slabby climbing in a superb position high on the cliff. This leads to a big ledge with numerous flakes: above which the final pitch rises intimidatingly. Steep moves up a vague arete poised above a lot of space beyond the right edge of the ledge leads via a surprisingly awkward pinch grip and hard pull up (for the grade) to a huge jug, which leads to more good holds then easier climbing up right towards a final awkward slanting chimney. I led a final fifth pitch up the broken rib which leads to a wide couloir and the top. A long descent down the Eastern Terrace: all quite atmospheric, and much more secure than the Western Terrace we descended in 2011. Thirsty and hungry, we were glad to traverse right down good scrambling sections to the sacs. After a late lunch, we decided that swimming in usually freezing, dark, atmospheric Llyn du'r Arddu was a better prize than another route - so scampered down the screes and plunged in. Chilly, but not unacceptable.

Adam Rib, Craig Cwm Du

Crag/Peak: Craig Cwm Du, Mynydd Mawr
Routes: Adam Rib (HS 4b:led p.1,4)
Broke the long afternoon journey to the Caernarfon hinterland with an idyllic coastal run from Aber to Llanfairfechan and back. Blue sky, deep blue sea, a cooling onshore breeze. After a picnic, I headed up meet Vic at the obscure but superbly situated village of Fron. I couldn't remember coming up here before, but the views of Nantlle and Llyn are tremendous, especially on a day like this. We had decided to take advantage of the heatwave by going for those high, north-facing crags that need weather like this - always satisfying to grab these 'prizes', rather like winter climbing in that sense. We parked at the quarries and walked along the fine level path above Llyn Ffynnhonau to gain the main Mynydd Mawr ridge. We should have just contoured into the cwm at this point, but looked to maintain height and quickly ran out of descent options as the crag just becomes too steep. Cue an infuriating detour all the way to the top of the crag and down rubble and heather slopes further east. An enormous waste of precious time and - more importantly - energy, as we were intending to head to Cloggy first thing tomorrow morning. Once there, Adam Rib is fairly easy to identify: I'd been up in this remote cwm once before and have wanted to do the route for years. It is one of the classic low-grade mountaineering routes in Snowdonia, and clearly visible from Caernarfon and surrounds. It gives a lovely route in a delightfully peaceful location. It was all bone dry and warm as I set off up the messy first pitch with the sun sinking over the ridge. Even this had pleasant moments, a long 40m scramble with some steeper sections up the rib line. Vic went too far left on the next pitch, but I thought it was a lovely piece of gentle climbing, up the left wall of a deep groove to a subsidiary rib, then a juggy traverse across to the stance. As Vic was now diagonally above me, and completely off route, I fashioned a belay with the limited gear I had and he continued to lead upwards towards the real line, depriving me of pitch three! After a delicate traverse across to get his gear, I moved back to the juggy crack left of the main rib, then a few loose pinnacles to the saddle belay below the final pitch. This is steep and narrow: the crux of the route, so it was nice to be able to lead it especially as the low sun lit the rib as we climbed upwards. I crept up the right-hand side then pulled leftwards onto the rib in a superb position. The rock needs careful handling here, but the 4b crux is very short and the position above is excellent as the rib flattens out whilst remaining narrow. Then a beautiful walk down from Mynydd Mawr, along the ridge in superb clarity of evening light, with a long corridor of sunlight over the Irish Sea and Llyn. A couple of pints in the Railway in Porthmadog followed by pizza on the terrace.

Trafford AC Grand Prix 3k

Race: Longford Park 3000m
Time/Position: 9.49 (14th from 27 [1st Veteran])
After 300 races and 15 years of running, this was my first ever formal track meet: at Longford Park in Stretford. It was also my first ever 3k race - but it had struck me for a while that sub 10 minutes was a fairly obvious target for one of my vintage and decrepitude. The problem is that interval training, other speedwork and all road races are purely winter pursuits for me: summer is reserved exclusively for the mountains. As such, I'd done no formal preparation for this: and it is a pretty serious event in a proper athletics stadium on a proper track with a crowd and some very talented athletes. In short, I was impressed with the level of organisation and the precision of the timing: and really enjoyed the very different experience of pelting round the track for 7.5 laps. I concentrated on maintaining 1:20 per lap pace, and stayed reasonably comfortable for the first 3 or 4. Then, inevitably, oxygen debt becomes the key factor - but I managed to push the pace just a little to give myself a cushion for sub-10. The intense heat of the day just wasn't a factor, surprisingly, although a stiff breeze was annoying at times. The last lap was quite tough, but I was pleased with my time and wonder if I could go a bit quicker during winter training.

Tryfan West Face scrambles

Crag/Peak: West Face, Tryfan
Routes: V Buttress Arete (M:led p.1,2,3), Notch Arete (M:led p.1,2,3)
After taking John on his first ever climb last month, I thought he might enjoy a short mountaineering day a little more, so we went for a combined run/scramble up the West Face of Tryfan in the continuing spell of high pressure and warm sunshine. This is usually described as Tryfan's 'cinderella' area, far removed from the crowds of punters on the East Face classics. This combination gives a superb mountain day, however, and was ideal for our purposes as time was tight. We jogged slowly upwards to gain the shallow gully which gives steep but rapid access to the upper part of the West Face (20 mins). I've done some routes here over the years, but couldn't remember going this far 'up'. I located the V Buttress quite easily, and led off from the loose gully in running shoes on my short 9mm rope. After a flake, some nice moves gain the crest of the buttress, after which a series of sharp flakes led to a belay. I deliberately kept all the pitches short so I could keep an eye on John. Above, the ridge continued in this vein: easy angled slabs and flakes at the exact border of scrambling and climbing (Alpine PD+ perhaps). At the top, I led through up a variant finish - a steep little chimney on the crest of the ridge. We then unroped and scrambled diagonally up right to where I thought Notch Arete started. This was nice, but a bit midgy, and involved some scrambly sections to gain the base of the arete. Notch Arete was a real surprise: a lovely Alpine style ridge, almost a chandelle, glowing in the sunshine. Perfect rock, and I weaved around picking up nice variants up chimneys and grooves to gain a sloping platform. Two more pitches led quite delightfully up the centre of the arete - all easy angled, big holds, perfect for novice John. Wonderful views, and a connoisseur's route up Tryfan. We emerged at the Notch, then enjoyed picking a direct line above to North Tower to lunch on the summit in hot sunshine. We descended the South Ridge to Bwlch Tryfan, then ran down via Llyn Bochlwyd: Notch Arete very obvious as a line from here.

Fairy Freckled Cow trail race

Race: Freckled Cow/Alwen trail race (11k)
Time/Position: 43.02 (6th from 143)
The hottest race I can remember since a scorcher on Gamelin three or four years ago. Llyn Alwen is in something of a bowl, although that's not immediately apparent, and there was very little breeze. To make matters worse, the race started just before midday on a hot (25c) midsummer day. It's the same for everyone, though, and the intermittent woodland does at least offer a bit of shade. I'd never done the event before, although I have run round Alwen a few times in the past. It's a delightful circuit round a scenic lake, with lots of undulations before crossing the outflow at the wild Hiraethog end. From here, a steady but draining climb into the moors leads to a short ridge before more undulations lead to the woods and the dam at the end of the lake. I picked up a few places on the short climbs before the bridge and, although I struggled on the main climb in the heat, everybody slowed a bit here. The remainder of the race, through the undulating woods on the western shore, was pretty tough as the heat took its toll.

Deeside Off-Road race

Race: Deeside Off-Road Grand Prix Race 2 (4.8m)
Time/Position: 27.48 (7th from 80)
Another pleasant and warm evening for the second race in this summer XC series. As with last month's opener, I found this a bit of a struggle, but deliberately started a little more steadily and eventually came in 20 seconds quicker. Another strong field, but some fairly large gaps again opened during the first lap of the fields and woods. I was gaining on the runner in front, but couldn't catch him, and was caught out by my old bugbear - an upset stomach - on the final run-in along the dyke. Cue a desperate final lap as I sprinted to get to the facilities.