Ben Lawers/Tarmachan Ridge

Peaks: Meall Corranaich, Ben Lawers, Beinn Ghlas, Meall nan Tarmachan, Meall Garbh

Area: Lawers/Tarmachan, Scotland

My intention was to do the entire Lawers range from the north, but sadly the road across the top was closed so I had to change my plans: no matter, this was still a delightful day. The Lawers range is a little like Ben Lomond for me, something I have ignored for years fearing big crowds and boring slogs. So I was pleasantly surprised by the entire area, after driving up from my hotel in Strathyre through Killin. The lower slopes have been managed and sealed off from the deer, so the vegetation has regenerated, leaving wonderful birch woodland full of redpoll and cuckoo. I really enjoyed it, and set off under blue skies through the birch to gain the open hill at a crossroads. I followed the gentle straight path up to the obvious Bealach, opting to do Meall Corranaich first. This was a good choice, with wonderful views over Ben Lawers and An Stuc, as well as the empty country north, from the col. A steep climb gained the summit of Corranaich (63m from the car) which I had to myself (despite dozens heading up Ben Lawers on this, the first day of the Jubilee long weekend). Great views in all directions. A quick jog down, then the superbly enjoyable contouring path below Beinn Ghlas to the obvious col. I felt quite good, and ploughed up the final steep climb to the summit in good time. The day had clouded over a bit, but the views in all directions were predictably superb - the ridge down to An Stuc with Lochan an Cat below looked superb and I regretted not being able to see through my original plan. But a different plan was forming, so after a rest and snack on the summit I pelted across to Bheinn Ghlas in 22 minutes, then down to the car from the summit of Ghlas in 38m. It started to rain just before I got there, and then pelted down for half an hour. After it stopped, I got the stove on, had some rice, tuna and coffee, and initiated the second part of the day, an impromptu change of plan. On the other side of the road rises the Tarmachan ridge: this is very eye-catching from Killin, a lumpy and attractive miniature range. Quite how lumpy and attractive, however, I hadn't realised. It was a delight. I was conscious of not burning all my matches at this stage in the trip, so dropped the pace right down to a walk up to the munro of Meall nan Tarmachan. The path leaves the scented birch woodland and then gains a broad ridge over a pronounced subpeak before a steep shelf twists round to the summit: great views back across this morning's peaks and down to Loch Tay. From here, prospects are wonderful: the knobbly ridge stretched out in front like a miniature mountain range, dotted with little lochans and crags. Meall Garbh attracts the attention with its sharp peak, and I sauntered along the ridge through the lochans before taking in the steep little climb to the tiny summit. Much as I loved this ridge, I was conscious of saving a bit of energy, so escaped down the obvious western ridge: this was also excellent, with Loch Tay stretched out in front and the sun re-emerging. A long walk down the track back to the car, then a desperate refuel on a revolting burger and chips in Killin.

Ben Lomond

Peaks: Ben Lomond

Area: Trossachs, Scotland

In 33 years of Highland visits, I've always avoided this famous and popular peak, the most southerly munro. This is partly because of that popularity (I prefer my hills empty) but also because it is actually quite tricky to reach from the south: not really 'on the way' anywhere. It worked perfectly this afternoon, however. I drove up in the morning and was drinking coffee in Dumbarton not much more than four hours later. A windy drive south around Loch Lomond (the contrast between the loch's north and south side is always fascinating, this southern end is reminiscent of southern England, pastoral farmland). I'd never driven up the eastern shore before, and set off up the standard tourist path from Rowardennan at mid-afternoon. High cloud and warm temperatures, with the day improving and hints of sunshine. The path, very well travelled, curves round fairly gently up to an obvious steeper rise towards a vague plateau. A short level section and then a final climb curving round to the summit ridge: 1.13 at a steady, fairly relaxed pace, I didn't want to spend too much energy for obvious reasons. The view from Lomond is superb, genuinely panoramic as a result of its location right on the edge of the Highlands. Gentle flatlands to the south, then a vast panorama up to Cruachan, Lui and Ben Nevis. The Arrochar hills are particularly impressive from this angle, and I intended to take some of them in on Friday. I descended the more direct route over the subpeak known as Ptarmigan: this was a pleasant surprise, enjoyable and interesting, twisting over little lumps and hummocks with superb views down to Loch Lomond and across to the Cobbler's distinctive profile. Lower down, grassy slopes lead to boggier sections and a long haul back to the lakeside and car. It might have been better to do this the other way round, but it was still a lovely start to the trip. An easy drive to a fish supper in Callander, looking out at Ben Ledi from the little lake in town.

Prestatyn parkrun

'Race': Nova Prestatyn parkrun

Time/Position: 18.47 (4th from 87 [1st V50])

I've struggled along the Ffrith prom into headwinds on various occasions in the past: it used to feature in the border league and other races from Rhyl. Bracing conditions this morning, with a brisk crosswind, high tides and bright sunshine. Morgan was making his debut at parkrun, and indeed any kind of running event, and did superbly well. It is a nice course, fast down the prom towards Rhyl with waves crashing, then a tough off-road section through the dunes. This is a mixture of gravel, soft sandy paths and tussocks, before a very fast second half back east to the OD monument. I finished 1 second inside the V50 course record.

Moelwynion from Croesor

Peaks: Cnicht, Moelwyn Mawr, Craigysgafn, Moelwyn Bach

Area: Moelwynion, Eryri

Croesor is a special place, but it is very awkward to access from the east, which accounts for the fact that I have only visited a handful of times. One of those was for Ras y Cnicht, a classic short race which goes straight up from the village. I ran this in 46 minutes in 2017, so did a kind of time-trial for the climb today, before embarking on a much slower loop round the Moelwynion. This is a superb circuit, which I think I did as a hillwalk in the early 90s. Cuckoo calling for the plod up the bridleway, and then the open hill is gained at a fork with wonderful views over the estuary. I was probably last here on the early stages of our sea-to-sea epic in 2019. Most of the early stages are runnable until a scree covered traverse leads to a grassy ridge before the final steep cone which culminates in a scrambly groove just below the summit - which I reached in 31.50, I would guess just over a minute slower than the 2017 race. From here, I pondered the Paddy direct descent but instead opted for the easier ground leading to the head of the valley containing Llyn Cwm y Foel. Over the stream, then up the complex terrain leading to the two lakes of Llynnau Diffwys (it is probably better to contour north higher up than this). Boggy ground then leads to Rhosydd quarry, with the sun now out and a bright and breezy afternoon developing (I didn't start from Croesor until 2.30pm). From the quarry workings, I took the southerly ridge up Moelwyn Mawr. This is quite lengthy, and quite tiring, but really enjoyable. Then comes the crux of Ras y Moelwyn, a famous race I have done twice: over rocky Craigysgafn to the col, then steeply up to Moelwyn Bach. This ridge is so obvious from Blaenau: there are racing lines but I have never really found them, in fact in 2019 thick mist made this section quite tricky. It took me a rather plodding 16 minutes today, cutting my hand on the rocky section. It is awkward and rocky until the col is reached. From the summit of Bach, superb views down to Porthmadog and the Rhinogydd, and these continued for the superb grassy descent down the western ridge of Moelwyn Bach. All very comfortable and runnable until the boggy base of the cwm, but by then you are close to the minor road that leads north-west back to Croesor. Just over two hours for the circuit.

Chester parkrun

'Race': Chester parkrun

Time/Position: 18.58 (4th from 299 [1st V50])

I felt tired coming into this, not too surprisingly, so just settled for a perfunctory plod round the summer route, a minute down on my course PB. A very large field made for tricky manoeuvres on the second lap across the meadows.

Pot Hole climbing

Crag: Pot Hole Quarry

Routes: Mestre (S), Sesto (S), Selva (VS), Un-aided (VS)

No climbing for a year, so 'rusty' would be an understatement. This was a short top-roping session on routes climbed scores of times before at the old venue, which seems to get more awkward and polished with every passing year.

Wirral MTC

Race: Wirral Multi-Terrain Challenge (6m)

Time/Position: 39.05 (8th from 174 [1st V50])

Yet another 'personal worst', although there were contextual factors at play this evening. First, the Sandstone Trail was still in my legs (although I felt reasonably good after a rest). Second, there was a nasty cross-headwind for the arduous rocky beach section south from Thurstaston which really drained the tank before the race leaves the Dee estuary and reaches the shelter of the Heswall Dales. This gave me a bit of a problem, and I really struggled to get my HR down for a while, losing several places (I was 3rd for a while on the beach). I have done this race twice before, and it is always a challenge to pace, genuinely multi-terrain with a constant danger of blowing on the different sections. The Dales are hilly and twisting XC terrain with steep steps and drops. Eventually, the race emerges onto the pan-flat Wirral Way, and luckily I regained my composure and had a reasonably quick run-in. Well down on my best time for this great course (which was 2014 I think) but not bad in the circumstances, and I did win my age category.

Sandstone Trail Challenge

'Race': Sandstone Trail (54k/1100m)

Time/Position: 5.34 (12th from 150)

My second time at this memorable event, and it went exactly as I expected it to: that is, slowly. The last time I did it, in 2018, I was focused almost entirely on distance, completing the British ultra series that year. As such, I came into the Trail quite confident, and even had a road marathon in my legs - the 5.08 I ran that year was enough for 5th place. This year, I didn't even think about getting close to that, and approached it in the way it was intended: a 'challenge' rather than a race. I knew I would be fine up to 20 miles or perhaps a little more, but also knew there was no point pushing it because the last 10 miles or so would be just a walk. This is exactly what happened. We started in glorious morning sunshine in Whitchurch after the long coach journey from Frodsham, and I just kept a steady pace churning over for the first 10 miles or so, which are all easy and gentle, on canal paths and tranquil fields. It curves round to the north via Grindley Brook and No Man's Heath. The ground finally begins to rise at Bickerton Hill, where the route joins the 17 mile Sandstone race route. It becomes a lot more challenging at this point, but the sharp climbs never last long and I thoroughly enjoyed myself, completely alone and jogging along in the warm sunshine. From Gallantry Bank, the highpoint at Rawhead is reached with superb views west across the plain to the Clwydians. Then comes the very familiar section along the ridge above Burwardsley and the Pheasant to Beeston Castle: dozens of family walks along this section, and a very welcome checkpoint (there are five in total, all with plenty of food and drink). After Beeston a small group of three formed for the endless plodding across dozens of fields, the scene of my embarrassing error last October. This was probably the crux of the day for me, as I reached the end of my current mileage limit. I knew very well that this would happen, and was prepared for it (this was my 13th or 14th ultra, if it can be counted as such). So, from Willington I just plodded and enjoyed the ambience, knowing there was no chance of matching my 2018 time. The route from here to the finish is very familiar, so I had no concerns about missing a turning. It got very hot at this point, and I was glad of the shade through Gresty's Waste and Delamere. The end is in sight from this point, and a very welcome checkpoint at Manley helps. I revived slightly for the section I know best of all, from Alvanley cliff over to the climax at Beacon Hill above Frodsham. A hobbling descent to finish in Frodsham 25 minutes slower than 2018.

Birkenhead Park 4m+

Race: Birkenhead Park 4m+ (Border League, race 7)

Time/Position: 23.26 (38th from 252 [2nd V50])

The concluding fixture of a very enjoyable season, my 16th in the league since my debut in 2005 - although not all of those were 'complete' (83 BL races in total). I have only ever won my age category overall once before, so it was nice to add to that, and complete the '21-'22 set alongside the North Wales cross-country league and the Wirral MT series in September. I'm under no illusions, there are far quicker people regionally in the category, but it is also at least partly to do with consistency and appearances. This final fixture only became possible at that last minute, and took in three clockwise laps of Birkenhead Park, the opposite to the usual fixture here and apparently similar to the parkrun (which I've never done). I set off pretty fast and enjoyed the loop round the familiar ponds before a longer drag up to the main gates: the pace was nothing to write home about but it was another acceptable performance which kept my points score reasonably low. In the end I finished the season 82 points ahead of second place in the category.

Ras Moel Eilio

Race: Moel Eilio (12.8k/940m)

Time/Position: 1.25.02 (16th from 70 [1st V50])

A sharp contrast with the last time I did this race, a long established Welsh classic. In 2014, howling gales and torrential rain turned the crossing of the ridge into a real battle. So I thought I was guaranteed a course PB today, in perfect conditions with a light tailwind and hundreds of inter-counties runners (on a shorter course) increasing the pace along the ridge. The recent pattern has seen me slightly down on my best times for oft-run races but I really felt that wouldn't happen today for all those reasons. Annoyingly, however, yet again I found myself almost three minutes down on that 2014 time, leaving me wondering (in vain) if the course has changed! Having said all that, this was a wonderful day: the view of the runners descending the ridge from Eilio is one of the best in the sport, with the view of Snowdon and Nant Peris providing the backdrop to the runners looping over the grassy but well-defined ridge. I got to the top of Eilio in 33 minutes, then took exactly 16 to run along the whole ridge (over Foel Gron and Goch) down to the Maesgwm (Telegraph) col. This seemed respectable enough, which leads me to wonder about my 2014 time into a fierce headwind in full kit with slight hypothermia. The next section might be the explanation: the climb up Cynghorion is long and draining, and I slowed considerably here. All the inter-counties runners were sprinting for home on their shorter route so we finally got an idea of our positions in the race. The steep descent off Cynghorion has always been notoriously arduous and is now slightly harder with a new fence at the bottom forcing you further left before crossing the valley floor and heading for home along the very fast track. I was surprised to find I'd won my category at the Padarn later on.

Dinas Bran hill race

Race: Dinas Bran (6.9km/380m)

Time/Position: 34.28 (7th from 87 [1st V50])

This was one of the first 'fell' races I ever did, almost 20 years ago. Since then, I've done it a lot and initially felt that this performance was right up there with previous outings. Sadly, that proved not to be the case and was actually my slowest since the race was revived, a minute or even more down on all previous races. Never mind, it felt good and I felt I'd paced it quite well (and it is possible that some short-cuts are no longer possible). The initial Donkey Path from the school is always fairly desperate - horribly steep - and I may have lost time there as I tried to keep pace with fast starting Ian H. I then seemed to go reasonably well up to the castle, I have always walked the steep section at the top and did so today before the usual very fast descent. I found myself pulling away from a few other runners and continued moving (a little) through the field on the second loop to the castle (I remember finding this extraordinarily unnecessary the first time I did the race back in 2003!). A good final descent, castle to school in 5.19.

Red Kite challenge race

Race: Red Kite Half/Welsh Trail Champs (21.7k/780m)

Time/Position: 1.46.29 (17th from 250 [1st V50])

I spent most of 1994 living in a builder's portakabin above Penrhyncoch so have an attachment to this area. I rarely come here though, and this was one of those races I have somehow missed over the years. With the cancellation of Twin Piers, the time was right to change that, and the course suited my current training regime fairly well. I was pretty pleased with the performance, even though it felt very slow initially with much of the climbing concentrated in the first half. The route leaves Devil's Bridge and then climbs gradually up the Merin valley - all very tranquil, typical mid-Wales scenery. From here, it gets tougher, with a steep climb up 'the shoot' followed by more firetracks and trails up to the highpoint near the top of Pen y Garn, around 2000ft up. Wonderful wild scenery and views over the 'Welsh wilderness' to the east, made even better by the superb sweeping descent taking runners down to the Arch, a famous watershed. After this, steep zigzags began to sort the field out a bit, with runners tiring, a sharp climb followed by more very fast descending on superb fire tracks to regain the Merin valley outward route. Then comes a vicious sting in the tail, which it would have been nice to have prior knowledge of! Luckily I managed to get a gel down before a very sharp climb over the little hills east of Devil's Bridge. This was like one of the Tuesday Eryri evening races appended to the end of a tough half marathon, it felt just like a short fell race. Fortunately I had a bit left, so kept a decent pace up the climb before the steep but grassy descent looping back to the finish at the Woodlands campsite. Conditions were good throughout: high milky cloud, not too warm, and dry underfoot with very little recent rainfall.

Foel Fras

Peaks: Drum, Foel Fras

Area: Carneddau, Eryri

A quick blast from the car park below Bwlch y Ddaefaen to the top of Fras and back. A beautiful Spring morning, but with limited time after dropping Kate off I couldn't relax much so just went direct up to the bwlch and then the familiar Drosgl climb, always hard, before 'cutting the corner' to Drum. From here, the usual grassy ascent to an empty Foel Fras summit (46 minutes from the car park). The descent is very rapid, although at the base of the grassy descent from Fras I heard my car key fly out from my supposedly sealed inner pocket. I have always had nightmares about this happening. It was simultaneously unlucky (because the pocket was zipped, it must have found a crevice) and unbelievably lucky (I only heard it because it struck one of the very few stones in the northern Carneddau, the new flags across the bogs below Drum). Searching for it cost me a decent descent time, but I still made the car park in 29 minutes from the summit of Fras. No dotterel: I don't know how many years I have looked for them up here at this time of year, a lot.

Sandstone trail return

Another attempt to get a bit of mileage in my legs on another beautiful April morning. An easterly crosswind kept temperatures comfortable and it was all very pleasant as I set off on the familiar tracks north through Delamere from Gresty's Waste. The idea was to keep a decent pace going until the Sandstone Trail monument (start/finish point) in the middle of Frodsham, feed, then wend my way back slowly via a loop round Tarvin Road. This worked fairly well, although my pace even at the start was nothing to write home about. I always particularly enjoy the section from Alvanley to Beacon Hill, and did so today - all very tranquil in the verdant greenery of spring. A quick descent down to Frodsham, a large serving of chocolate milk, then the loop round back to the Ridgeway and the return leg. Back at Gresty's Waste, I hadn't covered enough ground, so ran slowly down to Willington and back - a fairly hilly section through forest, green lanes and sunken paths - to bring the distance up to 21m or so.

Heslington parkrun

'Race': Heslington parkrun (York)

Time/Position: 17.53 (2nd from 175 [1st V50])

A potentially fast course, five laps of a newish cycle track in the very impressive sports village right next to the university campus we were visiting. It was quite windy, however, and the other issue with five laps on a parkrun is that it gets a bit crowded when trying to overtake! That said, in the spirit of the event (not races, after all), I just kept a decent quick pace ticking over. I was well off the young lad in front, and gradually worked up the field with my usual unspectacular consistency. Surprisingly, I also took the V50 course record by a few short seconds. The event is fairly well established, so this was a surprise. I have taken age group course records on some of our local parkruns in the past but they have never lasted more than a few weeks! As a result of all the weaving and overtaking, I covered 5.1k, so the 3.30/km pace recorded is not too bad for me at present.

Glyderau loop

Peaks: Glyder Fawr, Glyder Fach, Tryfan

Area: Glyderau, Eryri

After last night's superb clarity of light, a perfect morning dawned so I headed up some old favourites, choosing the most direct up Glyder Fawr via the west side of Idwal. I was a little tired after last night's race, but kept a steady pace ticking over below Twll Ddu and up the steep scree to Glyder Fawr. Around 44 minutes to the top from Idwal, a little over 50 from the Cottage. Perfect views in all directions - the view to the Snowdon Horseshoe from Glyder Fawr has always been one of my favourites. It was still early, and I'd beaten the crowds up here so had the ridge to Fach to myself in wonderful weather. I skirted Castell y Gwynt then switched to the north side and plummeted straight down to the Fach screes. These are particularly steep at the top and rather arduous throughout. A few more people around by the time I got to Bwlch Tryfan, from where I took a fairly direct line to the summit. For dessert, I took the direct descent to the road, down the Western Gully and then down the direct ascent I took for the first time earlier this year: this took me 34 minutes to get up in February, but a rather less impressive 16 to get down. I bruised my right buttock at one point - it is all a very steep blend of grass and scree and doesn't really ease until you are virtually back at the road. 

Pen 3 Hills

Race: Pen 3 Hills (2.9m/500m)

Time/Position: 37.27 (17th from 105 [1st V50])

This must be one of the most remarkable races on the calendar. I'd never done it before but had heard tales about the vertical heather and the need for gloves to pull up through the prickles. The statistics tell the story: it is very short, not even close to a 5k, but with well over 1600ft of climbing packed in. The first climb, from Graiglwyd above Penmaenmawr, was familiar and is a standard hard fell race start: a long upward haul up the side of the beautiful valley directly above the village. The conditions and views were stunning: extraordinary clarity of light, the Orme shimmering above a velvet sea. So far, so normal. Then, at the top of the climb, a steepish but still standard descent back down towards the valley further east. Then, a sharp turn and a ludicrously steep climb out of a river gully: this must be one of the steepest climbs on any fell race, hands necessary throughout. At the top, another sharp descent to the east, and then another very steep climb, albeit not quite as steep as the second. After a short easing, a further climb leads up Craig Hafodwen, or its neighbour, before a short heathery section leads towards Moelfre before descending the Graiglwyd path. This is a superb exhilarating climax (a classic descent, which I'd done before) and I managed to hold off those around me to sneak an age category win.

Cadair Idris

Peaks: Craig Cwm Amarch, Pen y Gadair, Mynydd Moel

Area: Cadair Idris, Eryri

Next on Morgan's hit-list of iconic Welsh mountains was Cader. I wanted to do it justice, not settle for the Pony Path, so we made an early start on Easter Saturday, breakfasting en route and getting a parking spot at Minffordd. It has been some time since I did this path, never mind the full horseshoe. I went up to do one of the scrambles perhaps 15 years ago, but it may have been the 90s since I last did the full route from this side. It is certainly one of the best hillwalks in Snowdonia, varied and beautiful. A steep start through the woods initially leads to a levelling and then the lip of Cwm Cau, one of Wales's finest views. This dramatic valley is a famous example of a glaciated landscape and I used to take schoolchildren here when I worked at Rheidol. The tops were still shrouded in mist, but this was beginning to lift and some sunshine peeked through as we took the steep climb to gain the main ridge towards the pyramidal peak of Craig Cwm Amarch. Stunning views across the crags down to Llyn Cau, again among the best in Wales. As we ascended, the mist rose, and after the forepeak we slogged up the rocky terrain to the true summit of Pen y Gadair, quickly putting on extra layers in the hut as the biting easterly hit. M had no issues at all with either the terrain or the fitness demands - good lad. We had lunch gazing down on the Mawddach estuary and across to the Rhinogydd, still some cloud around. Afterwards, we enjoyed the splendid romp along the grassy ridge east to Mynydd Moel. I remember the descent from this as being quite obscure, years ago, but now it is a clear path all the way back to the path junction. Only about 3.20 at a steady walking pace, plenty of time to get back for the cup semi-final. I reckon I first did this exact route at Easter 1989, or perhaps 1990, a year or two younger than Morgan today at exactly the same time of year.

Collie double

I've done a few Collie doubles over the years, but this counts as one of the longer ones. Generally speaking, I append a long loop onto the classic Friday evening route, often a road loop when increasing the mileage (in this case, for the imminent Sandstone Trail, for which I feel undertrained, certainly in terms of distance). This was a Good Friday link-up of the region's finest pubs, starting from the Collie, passing the Druid in Llanferres, then south to Llanarmon yn Ial and the Raven, the down the quiet lanes to Graianrhyd and the Rose and Crown. From here, the delightful Ffordd Cae Newydd heads north over multiple short, sharp hills and eventually passes the Owain Glyndwr above Gwernymynydd. An extra loop over to Gwernaffield and then it was back to the Collie for the Friday classic: 32.5k/900m.

Spring 5

Race: Chester Spring 5

Time/Position: 28.41 (31st from 354 [2nd V50])

I've never particularly liked doing back-to-back races, but at least these two were both short. I would certainly have preferred it the other way round, with this time-sensitive one first! The Spring 5 is a bit of a local classic, it's been going for years and I first did it 15 years ago. That said, I've never found it particularly fast and my course PB is only 28.46, run the last time I did it in 2013 when I should have run far quicker. As a result of all that, I was pleased with this performance. A very fast start after which I consciously eased off for the undulating Picton Road. Turning left along the farm lanes has often slowed times in the past, as the lanes gradually climb, but today I felt fairly strong and - although slowing - maintained a decent pace to the finish to record an unlikely 'course PB' by 5 seconds!

Foel Lus

Race: Foel Lus (3.5m/290m)

Time/Position: 27.48 (24th from 150 [2nd V50])

This is the only one of the Tuesday evening Snowdonia series I have ever done, running 26.36 in 2017. I must have been on a good day, as I was over a minute outside that this evening despite feeling reasonably good. It is a cracking little race, up the tracks from Capelulo's Fairy Glen, then heading fairly direct for the distinctive top of Foel Lus via the eastern path (up in less than 15 minutes). I then had a good descent down the south side and along to the Jubilee Path which contours above the A55 and which I was really looking forward to, hoping to benefit from road speed. It went fairly well but I got temporarily stuck behind two runners so couldn't really capitalise. They then inevitably went past on the descent (which replicates the outward left) and I took some bad indirect lines, one in particular caused me to lose a fair amount of ground before the very fast finish back down the track to Capelulo.

Tattenhall 6m

Race: Tattenhall 9.7k (Border League race 6)

Time/Position: 35.20 (30th from 242 [1st V50])

This felt like perhaps the best performance of the BL season for me, certainly in terms of the time in relation to my previous course PBs, which I'm unlikely to match. I'm fairly sure I have never run sub 35 on this course, which is just under 10k but not the quickest, with its sharp climb towards the the Peckforton Hills: so this wasn't too far off my best (unless the course has changed, and I don't think it has). I know the course well, and the key to it is saving something for the triple climb. I went off fast on the Burwardsley road then deliberately eased off for Dark Lane, saving something for the climb which then begins immediately. I always forget quite how steep this gets for a little while on Harthill Road. I have always enjoyed the descent from Burwardsley, and did so today, and then felt encouragingly good for the last mile, a false flat which has often seen me blowing in the past. A 66 point lead in the V50 category now. 

Kruja

Peaks: Mali i Krujes

Area: Skanderbeg, Albania

Kruja is dominated by a steep, craggy limestone mountain that protects it from the east. It nestles around the slopes, with its castle looking out over the plains to the Adriatic. I headed there from Tirana on a dreadful day of cold rain and mist. When I arrived in Kruja, I couldn't see the mountains - in fact, I couldn't even see the castle. It was all very atmospheric, however, and later the mist cleared then swirled around the crags. Next morning was far better: some high cloud but hints of warmed sunshine to come as I headed up the Rruga Malit (mountain road) after a fine breakfast at the memorable Hotel Panorama. At the top of town, there is an ancient path leading up the mountain to 'Sarisalltik', a Bektashi muslim shrine in a cave below one of the limestone crags. Despite its ancient engineered zigzags (in places), it was relentlessly steep, a 500m ascent that took me 28 minutes at a fair lick. Above, I passed an old hotel to take in the true summit. It was early, and very quiet, a beautiful ambience and soft light. Lovely hills all around (particularly a double summit near Noje). I jogged along a wooded ridge south taking in two subsidiary peaks (these were clearly visible from the airport later). Nice woods and open meadows. Then it was back down the newly tarmaced mountain road, which is distinctly Alpine, well engineered, and curves round the mountain north and west for 6k+ back to Kruja. It gave a lovely running descent, almost no cars, in 25 minutes. Then it was back to Rinas to lunch on shish kebabs before the flight home.

Dajti

Peaks: Mali i Dajtit (1613m), Mali i Tujanit (1524m)

Area: Skanderbeg, Albania

This range of high wooded hills dominates Tirana and is served by a newish (2005) Austrian cable car, one of Europe's longest, that leaves the far eastern suburbs and heads up to a small plateau. From here, however, it is still a fair trek to the summits which makes them worthwhile objectives. There are no maps, but there was a stylised drawing of peaks and paths at the bottom cable car. After some very mixed weather and a lot of rain, this morning dawned clear and sunny, the best day of my week in Albania. The bus system is rather opaque, but I got on the right one from the city centre and worked out the closest stop, getting one of the first cars up at 9am. I found a signpost to the Qafa a Qershise col and followed that through the woods until an arrow sent me west. This felt counter intuitive but followed a delightful level path through the beech woods so I followed it. After a while it became obvious it was wrong, so I retraced my steps and eventually found the real route to the col, which proved direct and comfortable, though relentless, and gained the lovely col. This was sun-drenched, strewn with limestone outcrops and little alpine meadows. To the right, Dajti, to the left, another shapely peak, Tujanit. I went up the former first, up a series of tracks that became quite snowy as I ascended: an inch or two in places, and icy in the shady spots. At the top of the track, views opened out at a bizarre listening post, presumably a Hoxha legacy, a dilapidated building with dozens of satellite dishes. Annoyingly, the marked trail ended here too, but it was well below the true summit, which then proved a challenge to reach. The old buildings appeared to be manned, so I sneaked away to very steep snowy slopes which led to an open limestone gully with mild scrambling which gained the summit ridge, quite nicely defined. Superb views finally opened out as the treeline was definitively left: down to Tirana and the Adriatic, and east to the interior hills, snow covered at the Macedonian border. Further north, I think the Albanian Alps were visible as another line of white. I found an easier way down, then headed back to the col before taking the comfortable track up Tujanit. This had a wide open summit, almost circular, with great views north over the spectacularly blue Bovilla lake to the mountains above Kruje I hoped to visit soon. Further east, river valleys led up to the snowy peaks of Gropa-Bize-Martanesh. After spending a while admiring the view, I headed down to the col and then back to the balcony for an iced coffee.

Mbreshtan return

Berat is a pretty special place, nestled around the Osumi river and dominated by Tomorri, an inaccessible, complex and impressive mountain - particularly when snow-covered (which it was during my stay). On arrival in Albania, I had vaguely wondered whether it might be possible to get up Tomorri, but discounted it immediately - it would have been a serious undertaking necessitating all sorts of planning. Another mountain also attracts the attention from Berat, indeed there is a legend connecting both of them to the town's foundation. Shpirag is half the height, much less impressive, and once spelt out the name of 'Enver' in gigantic letters, one of the most famous pieces of Hoxha-era propaganda. It looked entirely feasible, and I wanted a long outing anyway so after a huge breakfast in my hotel I walked along the river before cutting west through Velabisht to gain the long valley heading up towards Shpirag (which is a remarkably long mountain, cut with parallel re-entrants). This curved gradually up towards Palikesht, a hamlet dominated by derelict barracks and what appeared to be dozens of old mines. Ahead, a dog attack of a kind that does occasionally happen in the Balkans. I emerged unscathed but carried a stick thereafter. These dogs were at least small and not too threatening, unlike the giant sheepdogs I encountered later. These mean business, but don't attack you: they just issue a warning bark and that is enough for any sensible person to retreat. Annoyingly, the road curved away from Shpirag and I made a nav error before righting myself and reaching a little reservoir below Mala Kules. Above, the straggling village of Mbreshtan. I had already gone 10k by this point and it was beginning to look like a slightly unrealistic exercise. The road was good, but the route to the peak ran through little farms replete with more dogs. I didn't fancy trying to explain what I was trying to do to the villagers, who were essentially Tosk peasants. So at the top of the village, I decided to cut my losses and return to Berat, which was actually very pleasant - with beautiful views of Tomorri, plastered white with snow under a milky sky. Even better, it stayed dry throughout, a weather window between spells of torrential rain.

Mold 5m

Race: Mold 5m (Border League race 5)

Time/Position: 29.26 (26th from 218 [1st V50])

Coming into the false flat finish, which has often ruined times on this race for me in the past, I felt pretty good and was initially pleased with this outing. However, although it felt like a fast pace I was again stuck at 3.40km and ended up at least a minute down on my best times for the course (which I have done many times, although it hasn't always been an accurately measured 5 miles, as it is now). A much smaller field than usual, for various reasons, hence a slightly higher finishing position. I ended up adrift of a biggish group of younger runners but was not under pressure from behind, which is very unusual for the league! In retrospect, I think I was too cautious on the climb to Nercwys, and perhaps also on the return past the Butcher's Arms, perhaps conscious of not blowing towards the finish. A 45 point lead for me in the category standings at present with two races to go, Buckley as a team slightly adrift in 2nd or 3rd place.

Tal y Fan from Conwy

Peaks: Tal y Fan

Area: Carneddau

A slight variant on the time-honoured route from Hod to the top and back. I took the Hendre road in glorious early morning sunshine, but where it gets really steep at the road fork I headed due west rather then up to the old church. This is relentless but surprisingly runnable and leads up to the normal track from Sychnant. This gives some respite: and I was now in my favourite micro-landscape at my favourite time of year. Cerrig y Ddinas looking beautiful and Tal y Fan ahead. I took different combinations of tracks at whim, first heading for the quarry past Maen Penddu. Then up the steep slopes to the ridge, across to a breezy and chilly Tal y Fan summit with glorious spring views across the Carneddau and down to Conwy and the Orme. I continued in the same improvisational vein, dropping off the summit down the path to the north, then heading north-east past the reservoir to a direct line that dropped straight onto the Druid's Circle. From here, I sauntered along below Maen Esgob, down to Sychant and back to Conwy for breakfast: just over two hours.

Snowdon/Yr Aran

Peaks: Yr Wyddfa, Yr Aran

Area: Snowdon

The Watkin path is generally regarded as the hardest route up Snowdon. To say I rarely do it is an understatement: in fact I think I last did it in the late 90s with Kate - her first time up Snowdon. More beautiful early spring weather today, and I parked at a quiet Pont Bethania, intent on a modestly paced but continuous timed effort to the top. The vertical interval is a good 1000m from the base, some explanation for its reputation, although the Llanberis tourist path is similar, and my race PB for that is 1.21 or so up and down (2011). What makes the Watkin different is the climax, however, which is unusually steep and awkward (particularly given the fact that it was the first 'designated' footpath in Britain when it was opened in the nineteenth century, therefore politically quite important). It begins gently enough, through delightful woods to the waterfalls leading into Cwm Llan. From here, the views open out to Cwm Tregalan, with Lliwedd on the right and Snowdon looming ahead. The path then swings east up steep zigzags to gain Bwlch Ciliau. The next section is familiar from Pedol Peris - rocky and awkward ground leading to Bwlch y Saethau. The race takes a direct ascent, but I stuck to the awkward scree of the Watkin, which leads steeply up to the Bwlch Main ridge and then the summit. Exactly 80 minutes to the top, much slower than almost all the other routes (although I was admittedly a little slower than normal today). After overheating on the lower slopes, very hot for March, a keen wind made life a little uncomfortable so I embarked on Bwlch Main ridge almost immediately. Again, it is years since I was last here so it was quite novel and really enjoyable. It's nicely defined, with great views across Llechog to Hebog and Yr Aran, my next objective. After the rocky upper section it eases along Allt Maenderyn as Yr Aran is approached. From the bwlch by the little quarry lake, I ploughed up Yr Aran in 17 minutes - a bit tired. Many years since I have sat on Yr Aran so I enjoyed the superb views back to Snowdon and down Nant Gwynant. A little path then followed the wall down towards Pont Bethania - I broke off to gain the very steep disused quarry incline which rejoins Watkin just above the woods: 2.35 for the round.

Llantysilio mountain race

Race: Llantysilio mountain race

Time/Position: 1.03.25 (9th from 68)

My return to this lovely little race was long overdue: records suggest my last outing was 11 years ago. A perfect early spring morning with a helpful tailwind for the long climb from Rhewl, which takes a tortuous route through some farms to a heathery ridge, then more flat fields before the final long climb up to the ridge on the Corwen side of Moel Morfydd. The wind then became a brisk crosswind for the always demanding ridge to Gamelin. When I last did the race, the final descent just doubled back from Gamelin and plunged straight down to Rhewl. Now, it is much more satisfying: continuing down a steep, plummeting descent towards the Horseshoe before contouring back west to gain a very steep and exciting final descent down awkward terrain to regain the road above Rhewl. This all means times are not strictly comparable - a relief as I was much, much slower today! 

Carneddau East

Peaks: Foel Grach, Carnedd Gwenllian, Foel Fras, Drum

Area: Carneddau

Tal y Bont has become something of a new 'starting point' for my regular Carneddau forays over the last few years. It really maximises the climbing and adds the lovely quiet roads poised above the Conwy valley to the mix. High milky cloud today, and no heroics, just a gentle pace up to Cwm Eigiau, which has been a favourite location of mine for 34 years. The road is brutally steep in places but I got to the lake in a little over 30 minutes from Tal y Bont. From here, I took the path past the cottage at the head of the valley and then curved eastwards below Craig yr Ysfa. I have strong memories of doing Great Gully here in the rain many years ago with Tim: it is probably Wales's best known gully climb, an ultra-traditional and unforgettable outing. I'd forgotten how deep and dark it looks from below! Nothing so dramatic today, as I plodded up the supposed 'llwybr' which leads up past Ffynnon Llyffant (the highest lake in Wales, last visited for the cwm's easy winter gully climbs 30 years ago, although we skirted it during our bothy trip more recently) to the main Carneddau ridge below Foel Grach. This is so obscure as to be practically undetectable, but the angle is reasonable even if the terrain underfoot is tussocky. I upped the pace a little for the short climb up Grach, descending past the refuge to the even shorter haul up Carnedd Gwenllian. It was cold but with a reasonable tailwind, which helped for the boggy trudge up Foel Fras. I kept a decent pace going on the descent and the climb up Drum, but began to feel rather ill over Carnedd y Ddelw and slowed dramatically as last night's takeaway curry caught up with me. Unpleasant scenes at Bwlch y Ddaefaen although I recovered a little for the5k jog back down the quiet lanes to the Bull and Tal y Bont.

Chester 10k

Race: Chester 10k

Time/Position: 36.38 (31st from 3050 [1st V50])

As is the case with the half marathon distance, since turning 50 I seem unable to lift the pace beyond basic six minute miles, even at 10k. This is unfortunate, but is at least consistent! I went off fast today in a deliberate attempt to record a better time: the race starts from the Roodee then down Sealand Road before making its way up the main Parkgate Road out of the city. This went well up to 5k with a tailwind, going through Mollington in 17.45. The gentle descent back to the university also went reasonably well, despite the headwind, although I then lost a significant amount of time on the gentle climb past the campus gates. A great finish through the city, past the cathedral to the cross. It was nice to win my age category at a big local event, rather like the Conwy half in November.

Wrexham XC

Race: Wrexham XC (North Wales XC league race 4/North Wales champs)

Time/Position: 33.42 (24th from 112 [2nd V50])

Although I was a minute down on almost all previous appearances on this course, I felt I had a decent, controlled race today. It may have changed, but only very slightly (I was amazed to find it has been eight years since I last turned out at Wrexham). It is one of the flattest of all XC courses, four big, twisting laps of the Morgan Llwyd playing fields. After a tooth extraction yesterday, I was pleased to feel pretty good but just concentrated on keeping a decent pace turning over. Due to the pandemic, a decision was made to combine this final fixture with the North Wales championships, which I always try to do. I finished second in the champs, and on the day, but first V50 in the league season (my previous best league position being third V45 on two occasions) based on the races at Treborth, Oswestry and Wrexham.

Deeside 4.5

Race: Deeside 4.5m (Border League race 4)

Time/Position: 25.32 (46th from 263 [1st V50])

Still struggling to get anywhere near the finishing positions I used to get in the league, although I've long since concluded this is only partly due to age! It has genuinely become more competitive. I felt I ran reasonably well today, slow on the long hill out of Kelsterton (much slower than I have managed in the past) but much quicker on the descent where I made up a handful of places and kept the pace going reasonably well to the finish on the track. Time compares reasonably well to previous years, although I went a lot faster in 2014 (possibly a shorter course). First V50 and leading the category in the league at present: three races remain, however!

Penon Bermejo

Peaks: Penon Bermejo (730m)

Area: La Aldea, Gran Canaria

Limited time this morning, so I opted for the walk towards the famed Gui Gui cove from El Albercon, a village between La Aldea and the sea. This was a good choice - a shady valley. I had perfect views of the endemic Canarian Southern Grey Shrike (the koenigi subspecies) along with Sardinian warbler. My target was merely the pronounced col below Penon Bermejo, where I hoped to have a choice between the very striking Cedro (La Aldea's signature peak) or the consolation prize of the Penon. The route up the valley passed a few shacks and again reminded me of previous experiences in desert mountain areas in many parts of the world. After steep zigzags up an open gully, the walls of Cedro closing in, a traverse path led to the col and a breathtaking surprise view, the best of the trip (and that is up against some stiff competition). Below, rock walls plunged down to a deep rock valley down to the Atlantic. Above, the narrow ridge to Penon Bermejo and beyond. Left of this ridge, the deep blue Atlantic with Teide rising in perfect clarity from Tenerife. Behind, the sun rose over the shoulder of Cedro (which was clearly unfeasible in the time available). So, it was the consolation prize: I took the ridge north-west in an exhilarating position. This became quite narrow and scrambly, beautiful but slighly loose orange rock, and led to a small summit with stunning views. The next peak, Amurgar, was clearly dominant, but like yesterday it looked involved and was certainly unfeasible given my need to check out of the hotel. So I settled for Penon Bermejo, descended to the col, and went back the same way to El Albercon.

Tasartico ridge

The day was young when I returned to the car after the morning outing, so I decided to try to get up Hogarzales, an impressive wedge-shaped peak, if I could find a way up from the Tasartico col. To my surprise, after a bit of searching I did find a path, which led up another dry stream bed to gain another pronounced high col. Onward views were superb, although it was immediately obvious that the route was complex and far more involved than I had anticipated. A pinnacled ridge formed the skyline, and the tenuous path weaved through endemic vegetation and eventually weaved up to the ridge itself. It was all quite time-consuming (and I had left without water, expecting a quick peak bag), with tricky route-finding until I finally gained the ridge. This was really good, with some great scrambling in a superb position. A few distinct rises and a pioneering feel until an easing led towards a large square subpeak. Tricky slabs led east of this to a broad col. This marked the end of the 'pinnacle ridge' but the route to the peak remained rather involved and complex, weaving round an exposed ledge system to the final slopes. I decided to call it a day, tired and dehydrated, and settled for just the ridge. The route remained hard to follow even in descent, and I initially went too high on the grey slabs that I had just ascended a few minutes before!

Viso-Lechugal

Peaks: Montana del Viso (997m), Montana Lechugal (993m)

Area: La Aldea, Gran Canaria

Two contrasting mountains: Viso, which was very striking from my hotel room in La Aldea, is runnable and popular along a marked trail, while Lechugal was an obscure but striking peak that caught my eye and formed an interesting though arduous extension to the day. I parked at the Tasarte col, enjoying the complete contrast with the first two days: the mountains above La Aldea reminded me of Jordan or Morocco: baked and arid. First, I headed to Viso along a fabulous path that contoured along a distinctive terrace that offered a way through what is a very steep hillside festooned with crags. It rose gently along the contour to a slightly exposed section which gave way to a shallower hillside and upward climb. This gained an open plateau that led west to the trig point on Viso (45m from road). Although it is little more than a spur of the much bigger Inagua mountain, Viso is poised directly above La Aldea and its valley: superb views down to the Atlantic and across to the rocky peaks that had surprised and impressed me from the hotel, like Hogarzales and Cedro. Lechugal was not quite as striking but still looked very good from Viso, and dominated the head of the valley, so I decided to append it to the day. The descent was superb, perfect gentle running with fabulous downward views. At the col I took on water from the car then ran down towards Tasartico before taking a steep side valley that I calculated would lead me to the east ridge. It was completely untravelled, festooned with the usual scratchy vegetation and loose volcanic scree. The ridge above was more troublesome still, much steeper than it looked, with scree and cacti barring progress. I did spy a way through some of the crags which gave some good scrambling but prospects looked bleak. I was just about to give up when I found a tiny path, which I assumed was a goat track but turned out to be human! It was tenuous, but led south to a much more comfortable route, which reached a col and then headed up to the summit enjoyably. The top was small with magnificent views in all directions: Inagua was impressive, as was Mogaranes, a pyramidal peak above the sea. I took the path all the way down, losing it at times (I doubt the peak is ascended more than a few times each year), which avoided some of the unpleasantness of the ascent.

Cruz de Maria

Peaks: Altavista East (1302m)

Area: Gran Canaria

Just a short warm-down walk, but an exquisite one. After lunch in the mist, within five minutes of descending from the obvious watershed of the Cruz de Tejeda I emerged from the cloud again, to spectacular views down to the west coast beyond Roque Bentayga (second only to Nublo in distinctiveness). From here, I drove to Artenara, with the scenery completely different and Gran Canaria proving its cliched description of a 'continent in miniature'. I was now close to Tamadaba, and the scenery was memorably beautiful, thousands of slender green Canarian pines, soft yellow hills, and beautiful low sunshine. From the Cruz de Maria, I walked up the 1302m hill that marks the eastern end of the wooded Altavista ridge. It would have been nice to have carried on along that lovely ridge but unwise, so I saved some energy. Just as well, as the drive down the GC210 to La Aldea was relentlessly stressful, singletrack the whole way, the scenery growing more and more arid.

Nublo-Aserrador

Peaks: Roque Nublo* (1818m), Montagna Aserrador (1688m)

Area: Gran Canaria

After leaving Santa Brigida (a little too soon), I drove up to Cruz de Tejeda in weather that was even worse than yesterday - impenetrable thick mist accompanied by driving rain as I headed south to Cruz de los Llanos. Within 10 minutes of leaving the car, however, heading towards Garanon, I burst through the clouds again. This time, unlike yesterday, that was that: the rest of the day (until the last five minutes) was characterised by the most glorious imaginable weather: no wind, no cloud, no humidity, no haze, temperatures in the high teens to low 20s. From Garanon, I headed west and soon Roque Nublo came into view - a truly extraordinary feature of the landscape, a huge free standing rock monolith visible from the entire island and never less than sheer. It is a compelling objective although without a partner there was no change of getting to the actual top (and I suspect the easiest route would still be quite hard). To get there, superbly enjoyable paths, taken at a relaxed jog, led west past a reservoir to La Goleta. Fabulous views north with cloud spilling into the valleys. From La Goleta, a change of tone as dozens of tourists trekked up to Nublo. I did too, and it just gets more extraordinary until you are between the two towers. El Fraile, a free-standing pinnacle, is pretty remarkable too. They stand like plinths on top of a vast area of bare rock: it put me in mind slightly of Arches in Utah, but there are few real comparisons. I now had views north and west, and extended the day by heading south-west towards an obvious peak, Aserrador, which looked untravelled and interesting. It was, and it was actually fairly easy to leave the path and plot a satisfying route up an open dusty gully to a long, broad ridge leading to an obvious summit. Obviously rarely climbed, I had it to myself. Views down the baked western valleys were stunning, with Roque Bentayga (sacred to the indigenous Guanches) surpassed only by mighty Teide, clearly visible on Tenerife across miles of Atlantic Ocean. It was rather awkward to regain the marked path down to Hoya Vieja and I then stupidly lost it lower down, taking two daft and tiring detours before finally getting back on track and reaching the GC60. I ran east to Ayacata and had a drink at the cyclists cafe, girding my loins for a fairly brutal, relentless 500m climb back up to La Goleta. From here I retraced my steps, popping back into cold mist five minutes before reaching the car! Just a few miles away, I stopped for lunch at Cruz de Tejeda, peering out of the cafe at constant rain and mist, sitting in my coat in an unheated room while I ate my pork, aioli and chips.

Nieves-Campanario

Peaks: Pico de las Nieves (1949m), El Campanario (1926m)

Area: Gran Canaria

I was expecting some dramatic climatic contrasts on Gran Canaria (having been caught in a blizzard in Tenerife three years ago immediately after a sun-drenched morning run) but I was still taken aback by the suddenness of the change this morning, my first on the island. Some drizzle last night and this morning in Santa Brigida, and rather cold as I had breakfast in San Matteo higher up. Even colder when I left the car at the Llanos de Ana Lopez, windy, drizzly and unpleasant - although the endemic canarian pines provided some shelter as I jogged up towards Cruz de los Llanos, a road crossing. From here, I just jogged up the metalled road east towards Redondo and then up to Pico de las Nieves (essentially the island's highpoint although its craggy neighbour is very slightly higher). The sheer reach of the road network is a little unfortunate, though was actually less intrusive than I was expecting. It does detract a little from the mountain ambience, however, as does the geodesic military installation on Nieves, similar to Puig Major on Mallorca. Unlike that mountain, however, at least you can get to the top of this one and, whilst there, the cloud began to rip away in dramatic fashion. Initially, I could only see an obvious basalt peak across the valley and then a few more shapes through the mist. Then, as I headed away from the road on a superb sandy path heading west I just popped straight through the fog bank into perfect, startling clarity. I'd been wearing insulated coat, buff and trousers and instantly removed them. The entire range was suddenly flooded with light: blue skies ahead, a huge bank of mist behind. Even better, the peak I'd seen was clearly doable from the marked trail. A few minutes running and I ploughed upwards through the pines, gaining a vague path up a broad ridge. This twisted and turned up to a rocky summit with some short scrambly walls. A groove gained a pronounced summit raised above the cloud banks. It was a stunning place to be. The peak turned out to be El Campanario, far more interesting than Nieves, which I now looked across to (and was still draped in mist). Views down to the east coast began to open out, although I remained only just above the cloud bank and it was obvious I would soon plunge back into it. So I left Roque Nublo for tomorrow and just enjoyed the wonderful running down to the Degollada de los Hornos, a five way path junction. Descending to Llanos de la Pez, I popped back into the dank, cold fog. Extraordinary. I retraced my steps down to Ana Lopez and then drove to San Matteo for a bocadillo, coffee and cake. Replenished, I drove down to Pico Bandama, much lower and not far from my accommodation in Santa Brigida. This was superb, and I did the 5k run round the extinct volcanic caldera, wonderful paths along the lip, and another leading to the bottom of the caldera itself.

Nick Beer 10k

Race: Nick Beer 10k

Time/Position: 38.02 (24th from 554 [3rd V50])

Slowest time at this race since the first time I did it, which was on its 10th anniversary 20 years ago! This was disappointing, and can only be partially explained by tricky conditions including a fierce southerly headwind just at the point you can normally start to relax down to the West Shore. That wind was a help initially, and I went quite well up to the final climb, which is always very tough (the race has a good 600ft of climbing, so will never be especially fast). I was making up some ground on a group ahead, but then lost time on the descent before recovering a little for the run-in up Church Walks and down the Prom. 

Tryfan to Gallt yr Ogof

Peaks: Tryfan, Foel Goch, Gallt yr Ogof

Area: Glyderau, Eryri

Not far off 100 ascents of Tryfan stretching back to 1988, yet I have never before done the 'direct' route which hugs the steep slopes below the west face before taking the first gully to the summit. I had always felt that my favourite Little/North gully scrambling combination up the East Face was the quickest way from A5 to summit, but that is not the case. I had 90 minutes at my disposal this morning, an early start before 9am from Ogwen, so ploughed straight up the direct. It is relentless, of course, steep from the outset with no real let-up (unlike the North Ridge). I reminisced about the West Face climbs I've done over the years (always Tryfan's unpopular side) to take my mind off the steepness, then the mist descended for the scrambly section up the first shallow gully. The rock was wet in the drizzle, which slowed progress, annoyingly, but I really enjoyed the scrambling, as ever, and touched Adam and Eve in exactly 35 minutes after leaving the A5 (34.15 for the strava segment). I think I would have been surprised back on my first youthful ascent of Tryfan in 1988 if I'd been told I'd get up the mountain in 34 minutes aged 51. The North Ridge and East Face routes both take me at least 45 minutes if I'm moving very quickly, so this is definitely a 'Tryfan pb' for me (6th on the all-time leaderboard). The mist began to clear on the descent of the South Ridge to the bwlch, and I still had some spare time before work commitments, so took the contouring path across to Bwlch Caseg Fraith. Boggy as usual, but I ploughed up Foel Goch in less than five minutes from the lake, the continued along to Gallt yr Ogof in improving weather: all brilliant. From the summit, it is a direct descent (done before) down the obscure horribly tussocky valley to Gwern Gof Isaf. Another shower for the run along the miners track back to my car in just over 90 minutes for the round.

Oswestry XC

Race: Oswestry XC (North Wales XC league, race 3)

Time/Position: 36.16 (23rd from 111 [1st V50])

The first time I've ever finished first in my category in the league proper, after a fair few fixtures over many years. It is always very competitive, although it was admittedly slightly less so today, with a smaller field than usual. Classic cross-country conditions though, wind and rain throughout, and I have always felt that this course around the hilly grounds of the Marches school is one of the harder league fixtures with two thigh-deep bogs, a stream and a steep climb on both laps. From the first few metres onwards, an epic battle between fellow V50 Dave from West Cheshire and myself ensued: nip and tuck the whole way until I just managed to pull away after the last climb up from the bottom field. Slightly shorter than previous years I think, which explains the quicker time.

Cross Fell/Greg's Hut

Peaks: Cross Fell

Area: Pennines, Cumbria

A cold morning, with a heavy frost on the car. I felt it would be prudent to get some of the long return journey done first, before an outing, so headed into Cumbria down scenic roads that were new to me (through Slaggyford to Alston). The weather was beautiful, but cloud patterns suggested that wouldn't last. After the Hartside Pass, Cross Fell developed a cloud cap, but I decided I was so close to Kirkland that I would try it from there. It is England's highest ground outside the Lakes, of course, but I had never been up it before. From the small hamlet of Kirkland, I took the bridleway north, but left it early for an impromptu directissime up the steep-sided Kirkdale valley. This was quite kind underfoot, although very steep to leave as I took in the spur of High Cap before joining the standard 'Pennine Journey' bridleway. The mist came down on the high plateau, with a notable windchill developing. I headed to Greg's Hut first, a famously isolated bothy just north of the Cross Fell summit plateau, and then finally located the surprisingly indistinct junction with the Pennine Way that leads south to the summit. The weather worsened rapidly: wind, thick mist, very poor viz, and hoar frost. I ploughed up to an elaborate cairn in very poor visibility, which I later found wasn't the true summit, it was 11 metres lower! Mildly annoying, but no matter, as I enjoyed the long, looping and very runnable descent down the proper bridleway popping out of the mist above scenic Ardale Beck back to Kirkdale.

Hadrian's Wall run

Last year's enforced staycationing saw me ponder the few places in the UK I had never visited. While I had been to Northumberland before (one of our first 'family' holidays as a group of four in 2004), this was centred on the coast and the Cheviot hills. I had never visited Hadrian's Wall or the wonderful country around it. This was only a micro break, or perhaps even a nano break, but after arriving the night before I was able to sample a fairly long stretch of the most interesting sections by taking a running approach. Sadly, the run coincided almost precisely with Storm Malik, which brought 60mph westerlies crashing down from the west. It was dry, however, and started to brighten up as I set off from the superb Sill youth hostel, heading past Vinolanda before turning west past Cranberry Brow. This was all to avoid the main road, and it worked, apart from a horrifying headwind that made progress impossible at times. I knew it was coming, however, and as soon as I turned north past Hill Top, it became a crosswind, and then a wonderful tailwind as I gained the wall proper east of Cawfields. My journey along the wall then became superb - the sun was out, the wind stayed strong - and I thoroughly enjoyed myself. A few rises lead over hilly country to a trig at 345m directly above my hostel (I could see this section from my room). From here, a glorious descent to Steel Rigg and the most scenic section along the rocks above Crag Lough. The path was closed through the woods due to storm damage but I took it anyway, and then climbed up to the incredible Roman fort of Housesteads. I took a short break to visit this, then a long climb led to another highpoint trig at Sewingshields. From here I descended to the Old Repeater and Grindon before finally having to face the headwind again for a long return down the Stanegate, a famous Roman road which was unhelpfully (but unsurprisingly) straight as a die alongside Grindon Lough. Eventually it dropped down to the Roman 'town' of Vinolanda, and then back to the hostel for a satisfying 28k loop, with a surprising 1550m of ascent. After a break in the cafe, I walked a few more sections of the wall further west.

Glyderau traverse from Bethesda

Peaks: Carnedd y Filiast, Mynydd Perfedd, Foel Goch, Y Garn, Glyder Fawr

Area: Glyderau, Eryri

An idea that has been knocking around my head for a while. A loop of the Glyderau from Ogwen Bank just outside Bethesda. I have traversed the entire range before, but always as a point to point. This is a little more practical, but does involve some road running. We set off up the A5 then branched off up the old road before gaining the boggy and very steep open hill before Tai Newyddion (much further north than I have slogged up in the past). The initial climb was predictably nasty, but then we located a little path (human) which curved upwards above a shallow cwm on the quarry side and gained the main route to the summit of Filiast. Misty and cold, no place to linger. Indeed, the forecast today was completely wrong - a cloud inversion had seemed likely, but in fact all the hills were draped in thick, freezing mist. A quick jog over the Mynydd Perfedd and then we took in the summit of Foel Goch (I always like the zig zags on this). Down the fence direct before a hoar frosted climb up Y Garn (the familiar Pedol route from the north). A small nav error down to Llyn y Cwn, quickly put right, and then up the notorious screes to Glyder Fawr. Finding Y Gribin from Fawr is not easy in thick mist, so I used it as a good traditional nav test, leaving the main Glyder Path to head north to the big cairn that marks the top of the ridge. Good down scrambling through the mist and frost until the weather finally cleared above Bochlwyd. We took the refurbished stone slab path direct to Ogwen from the waterfall steps and then enjoyed a relaxing 8km downhill road run along the old road back to Ogwen Bank - 21k/1400m/3 hours, back for lunch.

Wepre parkrun

'Race': Wepre parkrun

Time/Position: 20.15 (1st from 97)

Felt like running through treacle at times today, despite good conditions on the course for the time of year. I was around 45 seconds down on my course PB, perhaps my 6th time at Wepre, but was lucky enough to finish first at the 'timed run' (not a race!). Not sure why things seemed so slow today although it will never be a remotely quick course with all the climbs, and I did have a particularly bad night's sleep. 

Four Villages

Race: Four Villages half marathon (Helsby)

Time/Position: 1.20.41 (48th from 1040 [3rd V50])

My 5th time at this race, spread over 16 years. My weird slow consistency recently over the half marathon distance continues. Remarkably, my last four halves (all done since September) have all taken 80 minutes, just a couple of seconds between them despite very different courses. I was quite pleased with this performance, however, as I've done little speed work since Covid and wasn't sure how I would feel today. The course was a little different this year, definitely a tad faster in theory, and the weather was perfect as it often is at this race: cool with a light breeze. The basic nature of this race remains despite the alterations, flat and fast rural lanes initially, building to a few sharp hills around Manley which tend to ruin times (for me anyway), but a fast downhill finish back to Helsby makes up for some of that. I ran 1.18 on the course in 2013 but was nowhere near that today.

Dash in the Dark

Race: Dash in the Dark (Race 2)

Time/Position: 25.50 (5th from 47 [1st V50])

A little more sluggish than race 1 in November, finishing two places further back. The course was a tad longer tonight, however, and I was conscious of saving some energy for Sunday's four villages. The weather was perfect: a full moon and cool, dry conditions. I caught fourth place after the lake, but was always conscious of three or four close competitors just behind. A few little adjustments to the route due to the storm damage kept life interesting.

Conwy to Pensarn

The little brother of the Conwy-St Asaph route I did in marathon training last September. This time, it was a 22k post-Covid stress test to see if I was in any kind of shape for next weekend's Helsby half. The outing was notable for some appalling weather - so bad in Rhos on Sea that I couldn't see the sea despite being right next to it, strong winds and comically heavy torrents of rain. Around 1.36 (not a direct route) at a steady pace, meeting Kate in Pensarn.

Bronwen from Wayfarers

Peaks: Cadair Bronwen

Area: Berwyn

The Berwyn in winter is a boggy place: you don't expect dry feet. This route really maximises Cadair Bronwen and avoids the worst of the bog by taking the famous Wayfarer's Pass up to Bwlch Llandrillo. I've been up here before, but it must have been decades ago: it is well over 6km of gentle, continuous climbing from Llandrillo up to the Bwlch. Muddy throughout, but as an unclassified 'road' it is much more comfortable than my usual 'direct' route up Bronwen. I got to the bwlch in around 44 minutes: it is actually called Nant Rhyd Wilym, but to be fair it has had its English nickname for decades and the memorial to 'Wayfarer' at the top is bilingual. From here, a small boggy path leads over lumpy terrain towards Cadair Bronwen. This is a surprisingly long haul and was made much harder today by a fierce headwind. This became really problematic for a while, although generally speaking I got the weather exactly right with a late start (midday), the forecast clearance after a dreadful morning materialising bang on time. A steep and boggy final climb leads to the summit of Bronwen in fierce winds which continued down to Bwlch Maen Gwynedd. Fortunately it dropped a bit as I contoured the valleys across to Moel Pearce. I had the option of shelter (but bog) descending the valley or exposure (with less bog) by taking my usual ascent route towards the superb Moel Ty Uchaf stone circle. I opted for the latter, still boggy, and was rewarded with sunshine which lit the stone circle to perfection. Back to Llandrillo in around 1.55 for the round.

Round the Walls

Race: Round the Walls

Time/Position: 24.20 (22nd from 407 [2nd V50])

One of the races I have done most often over the years (well over 10 times) so it was a relief to be released from covid isolation and feeling reasonably well in time for it (particularly after its covid cancellation last year). That said, I wasn't quite 100% so wasn't too surprised to find myself slowing after a fast Roodee circuit: the gentle climb to Northgate felt unusually hard and I felt a definite lack of speed and sharpness. The walls are now open in their entirety for the first time in many years, and the racing is always brilliant along them and under the Eastgate clock. Wet weather today also had a role in the slower times. I lost some ground on the Roodee bike path sadly, and finished in my worst position for years at this race.

Taith Brenig

After the unwelcome bout of Covid, it was a huge relief to be able to join the traditional pre-Christmas run. We downscaled our original plan (the entire Brenig Way route in a day), partly because of the Covid but also because the weather wasn't great, with low cloud and drizzle all day. This route is perfect in that kind of weather, however, because it is sheltered and the conditions lent a special atmosphere to the forests and hidden valleys. We started from Cyffylliog along the river bank of a tiny Clywedog tributary. The route then becomes a little tenuous and hard to follow until a long section through Clocaenog, dank, misty and atmospheric in these conditions. There was a huge amount of storm damage from Arwen in November - hundreds of trees down - and this set the tone for the day, crawling under trunks, climbing through branches. The small valleys leading down to Melin y Wig and Betws Gwerfil Goch are a delight, draped with mist. We popped out in Maerdy after a very pleasant few hours jogging, a nice way to recover.

Pen direct

Peaks: Pen yr Ole Wen

Area: Carneddau, Eryri

My first outing post-Covid, so this was all rather tentative. The weather has been glorious across Snowdonia with a blocking high established and numerous cloud inversions (while I was ill and isolating!). No inversion today, but stupendous clarity and astonishing stillness (not a ripple on Llyn Ogwen) as I jogged alongside Ogwen before taking the always brutal direct route up Pen yr Ole Wen. I suspect I have only ever been up this a few times - during the 3000s a few years ago, and after youthful scrambles - as opposed to scores of ascents of the east ridge. Deliberately capped my heart rate but got to the summit in 47 minutes. Superb views: IoM, Wicklow Hills clearly visible, perfect clarity. Very relaxed jog/walk down the east ridge to finish, then a warm down round Capel Garmon.

Greenfield parkrun

'Race': Greenfield parkrun

Time/Position: 18.55 (1st from 54)

Although this event started a while ago, there have been very few events as a result of Covid. Therefore the new V50 course record I set should be seen in that context! I thoroughly enjoyed the course, even though it is an out-and-back, very fast down the valley along a tarmac path. On the way back, two short detours take in Basingwerk Abbey and a small lake with a short offroad section. Kate didn't enjoy the gradual climb back up the valley: it does go on a bit, slowing times considerably, but stays relatively gentle throughout.

Birkenhead 5.5m

Race: Birkenhead Park 5.5m

Time/Position: 32.05 (43rd from 291 [1st V50])

This was disappointing, the same time as I recorded in 2019 although I feel I am going better this year. My PB for the course is at least a minute quicker than this: it is a circuit I have done many times. The league is more competitive now, of course, but I think I once finished 12th in Birkenhead! I was a little too quick on the first lap, which may be some explanation, and I chose not to wear the vaporflys, which might be another. After two slower laps, I felt better for the last lap and did at least have the consolation of first over 50: category wins are never easy in the league, the last one for me was as a 'young' V45 a few years ago!

Drum from base

Peaks: Carnedd y Ddelw, Drum, Pen y Castell

Area: Carneddau

After a fierce battering yesterday, confined to the old Ogwen road and the side of Crimpiau in 50mph westerlies and torrential rain, today was far nicer. Using Tal y Bont as a starting point for forays into the Carneddau is something I've done a few times, and it does have certain advantages: no driving up tiny lanes for a start, and a lot more elevation to get into the hills. I headed up past the Bull and then continued up the very long drag to Cae Coch below Tal y Fan. This gives around 5k of more or less continuous climbing, with great views of Dyffryn Conwy. It was cold and clear, some snow on the tops, all nicely bracing. I got to Cae Coch in 23 minutes, a CR, and then continued to Bwlch Y Ddaefaen and straight into the climb up Drosgl to gain the Carneddau proper. Some snow on the top of Carnedd y Ddelw, and more for the very cold crossing to Drum. The northerly wind was rather painful so I didn't have much time to take in the superb views of a snowy Foel Fras. A superb descent through the snow to the skirting path round Pen y Castell down to the old tracks above the Dulyn. This was all superbly enjoyable, so I took in the hillfort of Pen y Gaer (wonderful panoramic views down to the valley and up to the Carneddau). After this, the only flaw as damage from Storm Arwen meant I had to bushwhack through impenetrable paths - obscure enough at the best of times - through multiple fallen trees to regain the road back to Tal y Bont.

Conwy half marathon

Race: Conwy half marathon

Time/Position: 1.20.44 (19th from 1745 [1st V50])

Given that this race starts less than a minute from the front door, it seems remarkable that I last did it the year it launched, in 2009. I was long overdue another appearance, thoroughly enjoyed the outing, and was pleased to win my age category at what is now a pretty big event with close to 2000 runners. My time was rather poor, but it will never be the quickest of courses, rightly emphasising scenery rather than speed. As such, I was quite pleased to finish in exactly the same time (to the second) that I recorded at Chester in September, a far flatter course. The start from the bridge was fairly quick, and the pace was maintained until hitting a brisk headwind on the gentle climb up Church Walks in Llandudno, around four miles in. This was quite sapping, and the course gets a lot harder as it moves up to the very familiar climb around Marine Drive. The wind was swirling around, so it was good to be in a small group of similarly paced runners round the headland. The final kick past the lighthouse is always the crux, even more so on this half, but the wind was a cross tailwind by then (or seemed to be) and not too damaging. From here, the rapid descent to West Shore allows you to get some of the time lost on the climb back, but (as I know from many appearances at the Nick Beer 10k) it never fully compensates. I had a gel after the gatehouse and then began to pull away from the group as we passed Maesdu. This allowed for a memorable finish, as I was miles away from the runner in front, so effectively finished in glorious solitude: with good crowds on the bridge back to the quayside finish. 

Glyder Fawr

Peaks: Glyder Fawr

Area: Glyderau, Eryri

Another of those quick 90 minute outings that this year has lent itself to. After dropping Kate off, I headed to Ogwen and took the 1000m Peaks race route up Glyder Fawr. The first steep steps from the A5 were the scene of my spectacular implosion during the race last July, struggling to even move until I took on a gel. Today was very different, I felt reasonably good and the weather was considerably cooler than it was on that baking day. I kept a decent pace ticking over to Bochlwyd Buttress, then up the steep path to the lake and into the mist on the Gribin. Visibility was very poor on the plateau, always a good nav test especially when moving quickly. I got to the true summit of Glyder Fawr in 47 minutes or so from the road (39 for the segment from Bochlwyd Buttress). I then ploughed down to Llyn y Cwn in even poorer visibility, then down past Twll Du to round the south side of Idwal, down to the Cottage and back along the A5 - 1.28 for the round.

Capenhurst 5m

Race: Capenhurst 5m (Border League race 2)

Time/Position: 28.40 (60th from 269 [2nd V50])

I was reasonably pleased with this time on the very familiar Capenhurst double loop course in perfect conditions: cool and still. I felt fairly good, but was astonished to find I had placed 60th: this is one of the lowest positions I have ever finished in the league, after around 80 appearances. There was a time when I was never outside the top 20 and even occasionally scraped the top 10, and I wasn't all that much quicker back then either. Shoe technology is one explanation for this anomaly, but the field must have been ridiculously stacked too: almost 90 runners went under 30 minutes. I finished in a familiar 2nd position in the category, with Lee Jones well ahead. That said, this time puts me 9th in the UK ranking over the distance in 2021.

Dash in the Dark

Race: Dash in the Dark, Llandegla (Race 1)

Time/Position: 24.10 (3rd from 80 [1st V50])

Another welcome post-Covid return for a race I have done dozens of times over the years. A slightly different format, and a very short course, but just as enjoyable as it always is - feels rather like a very intense parkrun now. I last did this in early 2020, just before the pandemic, and today's route took the same initial climb from the car park up into the woods, long but gentle. It then looped round to the lake before another climb took us back round to the lake before rejoining the ascent route. Within a few minutes, a group of three pulled away - me, Jez and a younger runner. I stuck with them until the second climb, where my unwise lunch choice caught up with me. In truth, I was struggling before then, however, and felt a bit second hand from the start. So I gave up staying with the first two and just concentrated on staying in third place, which I managed to do.

Nosal

Peaks: Nosal (1206m)

Area: Tatra, Poland

The stunning spell of autumnal weather finally broke overnight, and I woke to low cloud and light drizzle, the first time I had seen anything other than flawless blue skies since arriving. This had been well forecast, however, and I was tired after three big days, so the plan had worked well. I was also planning to head back to Krakow at midday so had deliberately saved Nosal as a quick outing. As such, it worked perfectly as a classic little mountain run. I trotted up towards Kusnice then broke off for the steep and sometimes rocky climb which goes up three distinct rises to the limestone summit (15.01 for the segment from the valley bottom). Views down to the valley below and across to Zakopane, cloud-wreathed and dank for the first time. On the high peaks, snow was falling (yesterday's outing had the definite feel of a snatched ascent, the last opportunity before the onset of winter). I pelted down towards the Nosal pass and then further down on a perfect, fast descent to Kusnice (4 mins from the pass). I extended the road section a bit, but the entire outing still only took 51 minutes from the hotel.

Kozi Wierch

Peaks: Kozi Wierch (2291m)

Area: Tatra, Poland

A major Tatra peak and the highest mountain entirely in Poland. I had a few different options today, but the obvious one was to take a bus in the opposite direction to yesterday and head to Lysa Polana on the Slovak border. I have been here twice before: once in 1999 when Kate and I walked up to Morskie Oko, the famed lake which acts as a scenic focal point for the Polish Tatra, and once in 2007 when Pete and I descended to the border from our traverse of the Slovak Tatra. I considered going for Polish highpoint Rysy today, but felt its north-facing slopes would be too high and potentially icy. Indeed, given the time of year I felt I was playing a percentage game throughout - being deliberately unambitious but also more likely to achieve my objectives by the use of some basic mountain nous! As such, I decided to break off from the touristy Morskie Oko path after 4k to head up towards the famous 'five Polish lakes', a collection of beautiful high mountain tarns. The route towards this follows the wooded Roztoki valley, high sided and - as a result - sunless, very cold and frosty. The scenery was excellent, however, and as the treeline is left a short rocky section leads to a waterfall. Above this, after another sharp climb, everything changes as the upper valley is reached. This is entirely different: the five lakes (all different sizes) shimmering in a flat open valley with big peaks rising on both sides. The Roztoki flows from the biggest lake, the Wielka Staw Polski, which glinted and dazzled in the bright sunshine, and the path then hugs its shore heading towards the pass of Zawrat. Half way along, I broke off for Kozi Wierch, which is not that impressive from this side, just a hulking mass of rock and grass. I enjoyed the climb initially, however, although it dragged towards the top (it's a big peak). Higher up, it gets rocky and emerges very suddenly at the small summit, on the 'Orla Perc' ridge itself. Stunning views in more crystal clarity, particularly towards Swinica, which is magnificent from this angle - with the ridge leading all the way there. In the other direction, the ridge led to Granaty, and further south views stretched over to Hruby Stit, Rysy and beyond. Below shone the high lake I'd sat beside on Saturday, and this gave rise to another piece of mountain judgment which I may or may not have got right. I considered following the Orla Perc for a while until an escape route led down to the lake for a full traverse to Zakopane. This would no doubt have been superb but again I felt there was a risk of verglas (in stark contrast to the sun-drenched western slopes I'd just ascended Kozi Wierch by). The percentage game was played again, and I descended back to the Polish lakes, looping up to what may be the most beautifully located refuge in the range, on the shores of the smaller Przedni Staw Polski. This was just wonderful, with the sun dropping over the lake, the sky every shade of blue as it met the mountains, and me dining on the classic Polish style tomato soup. I completed a little loop by taking the high path above to Rostoki valley then dropping steeply down to gain the ascent route. A lovely descent through the increasingly cold woodland, very atmospheric with virtually nobody around (extremely unusual in the Tatra!) until regaining the Morskie Oko track back to the roadhead.

Western Tatra

Peaks: Grzes (1653m), Dlugi Uplaz (1682m). Rakon (1879m), Wolowiec (2064m) 

Area: Western Tatra, Poland

This was a magical day in stunning autumnal weather. I had never visited the Western end of the Tatra before so got the Witow bus after breakfast to the base of the Dolina Chocholowska, a long valley which heads right into the heart of the range for at least 7km with minimal climbing. It is metalled for much of the way and a bike would have helped. That said, it was really enjoyable as the sun climbed up to provide some warmth. This increased after the Chocholowska refuge and the sharp, lengthy climb up to gain the main ridge was almost hot at times. Far less wind than yesterday, and these peaks are much more gentle than the central part of the range - grassy, endless ridges, rather like a grand version of the Carneddau, superbly runnable if you have the legs (I didn't). I reached a saddle between Bobrowiec and Grzes before heading up to the summit of the latter: a crowded but absolutely beautiful spot with low juniper bushes and crystal clear views down beautiful valleys to both sides. The Chocholowska was stunning from this vantage point as were the Slovak valleys to the north and west above Zuberec. The ridge then traces the Slovak border and the low sun and autumnal ambers lent it all a magical feel over the minor summits of Dlugi Uplaz and Rakon. From here, great views over the rockier Slovak peaks in this area, like Ostry Rohav and Placlive. From Rakon, Wolowiec rises steeply - clearly the focal point of the Western Tatra and a major objective for the hundreds of hill walkers out on this glorious Sunday. It is steep to the summit, but the reward is a tremendous view east to the bigger peaks. The ridge stretches out in front, but I had a difficult decision to make. I deliberately failed to pack a headtorch so I wouldn't be tempted to finish in the dark. However, the onward ridge looked achievable. It would have taken a lot out of me, however, and the descent may well have been arduous so I took a cautious approach and descended the side valley of the Wyzni Chocholowska Potok instead. This was lengthy enough, but didn't take long to regain the treeline and then the hut. This sadly had a weird ordering system requiring a knowledge of Polish! So I jogged back down the Chocholowska instead - cold as the sun dropped - stopping for a superb home cooked sausage from a Goral hut near the road head. I continued refuelling back in Zakopane with a giant plate of golabki, pierogi and pork, washed down with gluhwein as the temperatures dropped away to -3c that night.

Koscielec

Peaks: Koscielec (2155m)

Area: High Tatra, Poland

My third trip to the Tatra spread over 22 years. Very late in the season to be visiting any kind of 'high' mountains, but conditions were superb for the first few days, apart from strong winds at times, and a few small patches of verglas on north-facing slopes. Kate and I first visited Zakopane in 1999, when 'Eastern Europe' retained a touch of mystique. I later did a long traverse of the Slovak Tatra in 2007 with Pete Jordan. It's a perfect destination in many ways, which combines interesting folk culture with fantastic scenery, and is also very convenient (easy public transport from Krakow Airport). I didn't want to bother with buses this morning, so after breakfast in my Zakopane lodgings, I walked briskly up towards Kusnice and the entrance to the National Park. The cable car (which Kate and I used last time) was shut, meaning the path towards Hala Gasienowca was even fuller than it would normally be. I felt good, and passed hundreds of walkers as the path climbs up gradually to a viewpoint at Boczan (just a spur really). Above this, it got very windy indeed as the path emerges from the tree line and weaves up a broad ridge towards the obvious pass and path junction of the Przelecz miedzy Kopami. Views opened out over Giewont (which I did in 1999, the 'sleeping knight' and the signature peak of Zakopane). The path then descends towards the Murowaniec refuge but there was no time to waste, so I continued up towards the amphitheatre of peaks surrounding the azure blue lake of Czarny Staw Gasienicowy, a stunning spot. Bitter windchill, but exhilarating in otherwise perfect weather. After a short breather I began the business end of the day: Koscielec itself. This towers above the lake and becomes more and more impressive from the very steep climb up to the forepeak of Maly Koscielec at 1863m, a superb location from where Koscielec towers as a classic pyramidal peak. A delightful narrow ridge with low bushes forms a beautiful gangway down to the pronounced col of Karb. Then comes the final climb, in the shade so rather cold throughout! The path, well populated with early aspirants, weaves around continually with a short easy chimney early on, then a few mild polished slabs higher up. It gets mildly exposed just before the summit, which is small and in a stupendous position below the main Orla Perc ridge. In effect, Koscielec is a satellite peak of the magnificent Swinica (which Kate and I climbed in 1999, the zenith of her mountaineering career), but it is so shapely that it retains its identity among its higher neighbours. It was pretty chilly in the wind, unsurprisingly, although the few patches of verglas on the climb didn't cause any issues beyond very cold hands on the granite (they swelled up later). The descent was simple, back down to Karb and then the Murowaniec refuge for a superb lunch - I went for the local Kwasnica soup with cabbage and sausage, a Goral speciality. The hut was crowded, but as superbly atmospheric as I remember the huts from the 2007 trip. Refreshed, I jogged back to the Kopami pass but then took the path down the Jaworzynca Valley through stunning autumnal scenes as I regained the treeline: ambers, reds and oranges all the way back to Kusnice and then my hotel (26k, 1650m in 4.5 hours).

Treborth XC

Race: Treborth 5m (North Wales XC league, race 2)

Time/Position: 33.50 (34th from 155 [2nd V50])

A different route, albeit using the familiar Treborth XC terrain today, with a new climb through the woods below Menai bridge on every lap - steep and sharp. Conditions were standard cross country, muddy on the playing fields. I opted for spikes but the big descents along the gravelly paths through the woods favoured fell running shoes, so it was a tricky conundrum. A disappointing finishing position, but this may reflect the strength of the field.

Flintshire 10k

Race: Flintshire 10k

Time/Position: 36.15 (3rd from 235 [1st V50])

My fifth 10k of the year, and yet again I was unable to run quicker than a basic 3.40/km pace. That said, I was pleased with this outing, as it is not a quick course. Quite apart from the two long hills, there's also a twisty section through a housing estate with barriers and even some mud patches. I've done the race a lot over the years, and it's had a lot of different iterations, this being a version of the original course I did for the first time in 2005. I went well on the first lap, keeping a decent pace on the Ruthin Road climb and then picking up the pace for the fast Maes Gwern descent. By the end, I had worked my way up into third place with the first two out of sight, way ahead. I struggled on the second lap, particularly on the climb, but felt OK for the run-in, just managing to stay ahead of a young lad who was catching me on the descent. I've been 3rd overall once before at this race, and it was also nice to get the V50 title in the North Wales Championship (somewhat compromised by a border league clash on the same day).

Y Garn

Just a quick one with around an hour available. I parked at Ogwen Cottage and went for the direct approach up what I've always known as Banana Ridge. I have descended this dozens of times but rarely been up this way, apart from to approach the winter gully climbs in Cwm Clyd. It is actually much better in ascent: steep but direct on an engineered path up fairly kind steps. At the lip of Cwm Clyd (a classic hanging valley, maybe the best example in Eryri) it levels off briefly before the final narrower ridge. Some gusts and light rain: the mist right down to 500m or lower. I got to the summit proper in 39 minutes from Ogwen cottage, then down to Llyn y Cwn in nine minutes. A brief clearance and then the mist dropped again for the very familiar descent past Twll Ddu to easier running round Idwal and back to Ogwen.

Breidden Hills

Race: Breidden Hills fell race (11k/700m).

Time/Position: 1.17.36 (27th from 100 [2nd V50])

This was a race too far for me: the brain was willing but the legs were not. I started off reasonably well but then the marathon caught up with me, so I ended up jogging to the finish and enjoying the route - its typical borders scenery bringing back nice memories of my summer on Offa's Dyke. I last did the race 10 years ago during the Welsh Champs campaign - in both my previous runnings of it (2010, 2011) I'd taken 62 minutes and finished comfortably in the top 10. Very different today, although the course is now harder with 100m more climbing. I felt OK initially, remembering the very long but fairly gentle climb which takes you out of Wales towards Kempster's Hill. From there, the route twists south-west back into Wales over the superb ridge which leads over Middletown Hill to Moel y Golfa. This is rocky in places, with a mini slabby crag at one point. A steep descent from Golfa led to a steep climb back out where I began to struggle properly, really feeling the fatigue. The run-in was just a gentle job, losing places and the category prize as I slowed to a crawl through the woods and the last sharp dig to Rodney's Pillar. A great direct descent back to the finish in Criggion.

London Marathon

Race: London Marathon

Time/Position: 2.53.21 (1278 from 40,000)

My 10th London, with those races spread over 20 years since my debut in 2001. Despite those experiences, and the fact that it was my 25th (or so) marathon, I had little idea of what time I might run today. I've been in reasonable shape recently, but have struggled at both 10k and half marathon, and (as usual) hadn't bothered with many long runs on tarmac (only two, in fact). A narrow sub-3 seemed the most likely outcome, although I was conscious the weather was close to perfect - cool and dry initially, sunny and fairly windy later on. I felt good immediately, and went on to have one of the most enjoyable running experiences I have ever had in 600 races. There is little better in the world of running than feeling good and comfortable in this particular race - I've only achieved it 2 or 3 times myself. I was very conservative, but this allowed me to run the fabled negative split which I have only done a couple of times before. I started in wave 1 near the front and immediately noticed far more space than usual, which helped keep to the racing line. There were a series of waves (one of the Covid measures) which was both good and bad: good in the sense that there was more space than usual, bad in the sense that I was passed by a lot of fast runners for the first five miles or so. By Cutty Sark, the field had settled down and despite smaller crowds than usual the atmosphere was still really good. I felt comfortable and was holding back to a certain extent, just concentrating on keeping a solid pace ticking over (around 4.05-4.10 mins per km). The highlight of the race is always Tower Bridge for me, and that was particularly the case today, post-Covid so even more special - along with building confidence that I was having a pretty good race and was becoming increasingly confident about maintaining the pace despite my recent tribulations on half marathons. I took a few gels on board and kept the pace going round the Isle of Dogs, which was quiet - more like it used to be when I started doing London. I began to pass a lot of people and was conscious of picking up the pace a little, more so when I saw Kate, Eve and Frances at 19 miles (Canary Wharf). After this, the run for home was superb - I was tiring but never felt in danger of blowing (again, unlike recent halfs). I may have left a little too much out on the course, which is what some people say about negative splits, but feeling comfortable and enjoying it is more important - and I ran my quickest miles along the Embankment and through to the finish. I was 66th in the V50 Masters World Championships (which London hosted this year, leading to a special number and medal, which was nice) and about the same overall in the category. It was a pb by around 40 seconds, although that old PB was recorded at Manchester in 2013 which was expunged from the records because it was short. So my existing 'official' PB was the 2.55 I ran in London in 2016.