Nant Ffrancon round

Another 17 miler in preparation for Marathon Eryri but this time with an attempt to replicate its demands and profile more precisely. I parked in Bethesda and ran up the A5 all the way to Ogwen cottage in just over half an hour, felt OK but my HR was very high. I then ran alongside Llyn Ogwen to the Milestone Buttress, then back to the old road on the other side of the Afon Ogwen, the opposite side of Nant Ffrancon, all the way down to Lon Las Ogwen and the Slate Trail. Off-road and undulating to the Old Turnpike road and then a long extension through Tregarth all the way to the service station on the A55. Back up the draining climb to Bethesda. Still not long enough, but well over 1000ft of climbing.

Tattenhall BL

Race: Tattenhall 9.8k (Borders League 1)

Time/Position: 37.04 (76th from 448 [1st V55])

The start of my 20th season in the league, on the familiar Tattenhall course. After last week's post-injury 'range finder' I tried again to start steadily, but in the always ultra-competitive league that is easier said than done! As a result, I started to feel uncomfortable fairly quickly, unsurprising after the injury and lack of training. Dark Lane was again too fast, which meant a very tough climb up Harthill Lane and Road, always one of the hardest of Borders climbs. I managed to hold it together by dropping the pace, and kept it steady through Burwardsley to the run in. I lost a few places but nothing too disastrous until the last few hundred metres, where - as last week - I really struggled. Still, nice to win my age category on the opening race as the pace will hopefully pick up when I resume proper training. Miles down the field, but actually only 90 seconds slower than my 2022 time on this course, when I had a bit of a flier and was on good form.

Pen y Fron climbing

Crag: Pen y Fron

Routes: Professor Plumb (f6a:led), With the Crowbar (f6b:sec), In the Pandy (f6b:sec), Leete Entertainment (f6a+:sec)

Second visit to this useful 'new', if slightly scruffy, local venue. Given my limited strength and lack of climbing, it seemed prudent to start with a lead, and I chose what I think was Professor Plumb at a mild 6a (probably easier). Quite steep but with good rests on good flat footholds. As with lots of the routes here, the climbing is better than it looks with a bit of thought usually required, and often hidden (but usually good) holds. Peter then led the two routes to the right, which were both steep and quite awkward in places, before leading the best of this bunch, Leete Entertainment, which takes a groove below what looked initially like a slab but which was actually a fairly steep headwall. Nicely direct with some good technical climbing and high steps, though-provoking and challenging for me with limited upper body strength.

Gyrn Wigau

Peaks: Gyrn Wigau

Area: Carneddau, Eryri

Just a 50 minute time-pressed blast from Gerlan but actually quite interesting, partly because of the superb clarity of light, but also because I don't recall following the narrow lane of 'Ciltwllan' before. It leads directly up to the wonderful tracks of the Carneddau, and means you can get to the top of Gyrn Wigau in half an hour or so. I was a bit tired after recently getting back into my normal training routine as the achilles issue eases - a quicker than usual social run from Llanfynydd last night, for example. The track is well-defined and steep in places and leads to the rocky top of Wigau, a grand seat for views over the central Carneddau, but also down to Yr Eifl and across the whole of Anglesely. Very clear conditions in a bracing fresh breeze. After sitting down and enjoying the view I ran back to Gerlan - 10 minutes from summit to the top farm.

Llangollen canal 18m

Another 'last chance' long run by way of very late preparation for Marathon Eryri. A beautiful morning with tremendous clarity of light, so I probably should have headed for the hills, but it was important to get the mileage in so I parked in Acrefair and ran to Pontcysyllte after which I took the Llangollen canal all the way to Horseshoe Falls near Rhewl. This wasn't as far as I thought it would be, so after doubling back round and through Llangollen, I hadn't done enough so ended with a few very hilly miles over to Ruabon and back - 18 miles in total at a steady but unspectacular pace, heel feeling OK.

Guilden Sutton 10k

Race: Guilden Sutton 10k

Time/Position: 37.51 (16th from 221 [1st V55])

Given the achilles injury and all the travelling, it was very hard to judge form coming into this, as I have barely done any speedwork or racing for two or three months. So I set myself a modest sub-38 target (coincidentally I last ran this long-established race way back in 2007 in 38.04 so that made the sub-38 plan even neater). It isn't the quickest of courses, with a couple of sharp climbs and some steady drags, so I was pleased to feel pretty good, much better than I have of late. Starting from the village, a big lap goes round Pipers Ash to the edge of Chester before looping back round to the main Tarvin Road. I was determined not to go out too quickly, mindful of the way I was hanging on towards the end of the Colshaw Hall 10k in June. But I still pushed a bit too hard on the second lap and then consciously eased off along the Tarvin Road, because I knew a long drag back to the village awaited. This worked, and I felt OK right up to the last 1k where I began to blow a bit, and the sharp climb to the finish was particularly tough as a result.  Two went past me in the last few hundred metres, and there were others in my category not far behind. A slow time but nice to win my category on another of the longest established local races (1982 in this case) and a good marker as I try to get some post-injury form back over the next few months.

Rhuddlan 16

Yesterday's disastrous outing combined with my recent achilles issue and my Peruvian trip has all rendered Marathon Eryri at the end of October an increasingly unlikely objective. I decided that today was the last chance to start training, albeit it is already too late to start properly. I set a minimum target of 15 miles, and would 'run to feel' having abandoned last Tuesday. I set off from Rhuddlan under cloudy skies and within the first mile realised I was back to something approaching normal, and my HR confirmed this. I kept the pace slow, however, and was also troubled by my achilles again (brought on by yesterday's fell shoe outing I suspect). But the heel improved as I climbed gently up to Meliden, fortunately. Through Prestatyn to the Nova Centre and then the long but enjoyable haul along the familiar territory of the prom all the way to Kinmel Bay. The forecast rain started in earnest here, along with a stiff breeze, so I doubled back seeking the shelter of West Rhyl back to Rhuddlan.

Henley Wood parkrun

'Race': Henley Wood (Oswestry) parkrun

Time/Position: 20.26 (3rd from 111)

My Garmin has been warning me all week with its metrics suggesting some kind of health issue. I feel fine, but had to abandon a planned long run on Tuesday and have concluded that it's not an infection, but a hangover from the somewhat ridiculously packed Peruvian schedule. Whatever the reason, I felt dreadful this morning on this route, which is flat but entirely off-road and twisty for two large laps in the woods near the Oswestry A5. I wore an ancient pair of fell running shoes, which didn't help matters, and started off fairly quickly to the point that I led briefly. But I knew pretty quickly that all was not well, and almost stopped before the second lap started. Possibly my slowest ever parkrun, certainly my worst ever 'performance', although - as ever - it's not a race! First age graded, for what its worth.

Castle Inn climbing

Crag: Castle Inn

Routes: Route 1 (f5:sec), Route 2 (f6a:sec), Milf Crack (f5:sec)

Having done only a handful of routes in the last couple of years, I remained passenger today on three routes that I have done many, many times in the past. Indeed, Route 1 is the climb I've done most often, and one which must have a claim to being the most frequently climbed route in North Wales, becoming quite polished now. I actually felt reasonably good, and did feel something of the old stirring when touching rock. More importantly, a very pleasant social morning (for a change) with Peter and Bart.

Vilcanota peaks

Peaks: Vinicunca (5039m/16,532ft), Hatun Ritiyop (5069m/16,631ft)

Area: Vilcanota Range, Andes, Peru

Despite climbing many Alpine peaks, and visiting the Himalaya and numerous other high mountain ranges worldwide over nearly 40 years, I am fairly sure I've never been over 5000m before so this was an interesting test, quite apart from being a spectacular day out. Vinicunca has become a major tourist attraction in recent years, as global warming has revealed its extraordinary geology (inevitably dubbed 'rainbow mountain' by the hordes of global travellers that want their picture taken in front of it). As such, it didn't hold much appeal for crowd-hating me, but it was also the only feasible opportunity for a day in the mountains given my very tight schedule in Peru. I also got it for free, so could hardly choose another option after arrival in magical Cusco. After a 3am start, and breakfast in Cusipata, we headed up a long gravel track to the roadhead, already really high. On Sunday, I had already broken my personal altitude record en route back to Arequipa from Chivay, when the van stopped at the 4910m Mirador de los Andes, a stunning place with views of seven volcanoes, one of which supposedly holds the source of the Amazon. I was breathless then, but since then had acclimatised further with visits to Puno, Titicaca and Cusco itself - in fact I had 'lived' at 3300m or higher for a few days by the time we set off. As a result, I felt OK and most of the route is just an easy stroll up an inclining path: exceptional views over the valley to the left up to Wasaqucha, Nevado del Inca, Takusiri and other glaciated peaks, a giant wall of rock and ice from this angle. Most of the tourists had no interest in those views, as they struggled (many on horseback) up to see the view they wanted for their social media posts. I suspended my cynicism though, as it's not as if I usually have to do things like this, and once I arrived above a steeper section at the obvious col below 'rainbow mountain' it is undeniably impressive. There was some breathlessness, inevitably, and what generally happens is that you feel OK for a while and then hypeventilate briefly as your body struggles for oxygen from time to time. I was well ahead of the hordes and the views were brilliant, out over the Red Valley and further north to the huge peak of Ausungate, with vertical shimmering glaciers and icefalls just visible through layers of cloud. It reminded me of Svaneti in Georgia, me going up small hills while massive 'expedition' peaks like Ushaia and Ushba loomed beyond them. After a while, the crowds did get to me but the day improved as there was an optional extension to the 'red valley' above Pitumarca, which I obviously took. Then, at last, I was free to fly and the crowds melted away. It was absolutely staggering scenery, the lazy cliche would be 'Martian', shades of deep reds throughout, with yellow patches and unnamed peaks rising beyond. A level trail led through red sand to a col, and then instead of going to another 'viewpoint', I saw an opportunity to finally plough up the mountain I had identified as an obvious extension: this was called Hatun Ritiyop (I assume this is Quechua) and was completely empty and vastly more rewarding: 16,631ft. A snow shower was coming in, so I scampered down to final views of the valley, an even deeper red from this angle. A shortcut regains the tourist path as the snow and hail got heavier and a rumble of thunder sounded. A nice lunch in Cusipata followed.

Huacachina dunes

Peak: Huacachina North Dune (520m)

Area: Ica, Peru

This is essentially the extreme northern end of the vast Atacama desert, the driest place on Earth. As such, the desert here is classic 'erg', with sand dunes stretching into the distance. It is marred a little by Huacachina, a famous oasis that is now a backpacker's hangout. I didn't want to stay there, so instead I stayed in a hostel at the edge of nearby Ica, a big and bustling lowland Peruvian town. I had arrived in Lima in the middle of Tuesday night/Wednesday morning, then travelled to Ica via the Ballestas Islands today. I set off from Ica (just after seeing a superb vermillion flycatcher from my room window!) and made my way towards the huge north dune which throws down a sandy north-east 'ridge', which I ploughed up. The sand was fine, making the going ridiculously hard, constantly sliding downwards. But at the top, stunning views over Ica, the oasis, and most notably the vast dune system stretching into the interior: a spectacular sight and far more impressive than I had expected. A level wind-formed 'ridge' led along the top of the dune where I rested before plunging down the other side of the dune to the south-west. A jog through the oasis led back to the hostel for lomo saltado and chilcado.

SC-Neston run

If yesterday had been an attempt to regain sharpness after the injury, there is also an urgent need to increase the mileage if I am to have any chance at Marathon Eryri. As such, this was an equivocal success: the heel wasn't too bad, but I was aware of it most of the time, unlike yesterday. The idea was to get at least 15 miles in, a shorter northbound version of the full Wirral traverse I did in early 2020 (the 'north' version of the four long compass point runs I occasionally indulge in). It was very hot and humid, which didn't help, and I was already tired through Hawarden to Queensferry. This got worse through the Deeside industrial estate, which is psychologically tough at the best of times. Then came the nicer marshland near Burton but it was a real struggle to the Harp in Little Neston where I called it a day after a little over half marathon distance, badly dehydrated and generally depleted. I then walked the two miles to our meeting point in Neston and we did a picnic walk from Moreton. Only a partial success: minimal heel discomfort but a weird tiredness which may have a range of possible causes.

Hope parkrun

'Race': Park in the Past parkrun

Time/Position: 18.30 (2nd from 257)

After shockwave therapy at the physio on Wednesday, and a couple of cautious runs, I felt it was safe to try the local parkrun in an attempt to retain some sharpness. It went very well, and for a while it looked like I was going to record my third 'win' at the event (which isn't a race!). At the end, the very young lad in the little group of four front runners turned on his youthful finishing kick, which the old man couldn't match. All very encouraging after being barely able to walk less than three weeks ago.

Wirral ride

As with my Heswall run, this took advantage of the Borderlands train as an easy day was in order. From home I rode through Hawarden then down to Queensferry Sports to pick up a hat. At the blue bridge, I followed the Wirral cycling path through to Neston which I haven't done in its entirety for years, not since riding with Morgan and the cubs! I do run this route a couple of times a year, however. After Neston I went down to Parkgate for ice cream at Nicholls, something of an institution. After a cloudy start, some sunshine peeked through as I climbed up towards Heswall. There was an annoying headwind throughout, courtesy of the high pressure easterly that has kept the weather dry for months. This became so annoying that I abandoned plans to cycle east along the tip of the Wirral and stayed sheltered for the inland route to Arrowe Park and then Upton. As I wanted an easy day, this was a better option anyway, and I got the train back to Penyffordd from Upton then cycled back: only around 50k in total.

Ogwen-Orme 100k

Two weeks since the injury but some signs of improvement, and with more cycling now in my legs I decided to up the mileage on a stunning morning of perfect clarity. This is quite unusual for August, but given the time of year an early start was necessary to minimise the traffic so I slept in Hod and left at 7.30am. Beautiful riding south down the west side of the Conwy valley with numerous sharp climbs and steady drags through Tal y Bont and Trefriw to Betws. A bacon bap and mocha for breakfast by the bridge, and it was still relatively quiet for the very familiar road to Capel Curig, which I don't remember ever cycling before. Stunning views of Siabod and then Yr Wyddfa, searing clarity. I pushed through Capel and then upped the pace through Ogwen as the road finally starts to descend at the lakeside. The descent down Nant Francon is superb, really quick. I have run this in the past, but again I'm not sure whether I have ever ridden it. Less than 10 minutes from Ogwen Cottage to Bethesda: and a 16.40 10k from Gwern Gof, which by my abysmal standards is quick. A short water break and then up and along the very narrow Ffordd Coetmor. This is more like a path than a road but leads all the way down and over the A55 with Penrhyn Castle ahead. Then comes a superb cycle route (5) all the back to Conwy. Next to the A55 at times, then inland through Llanfairfechan before hugging the coast from Penmaenmawr. A nagging easterly breeze but not too bad, and then I encountered the crowds for the first time at Conwy Morfa. A short break for milk and snack in Conwy, and then a 20k extension round the Conwy half marathon route: 20 minutes for the loop of the Orme round Marine Drive with the sea glistening deep blue below.

Wrexham-Chester 70k

First major injury for many years (last one may have been 2011) which reared its ugly head towards the end of a longish run on the 3rd. Looks likely to be insertional achilles so it has been straight back onto the bike (which is completely pain free) in an effort to maintain some kind of fitness. On Friday, an interesting double loop from Conwy over Sychnant and back along the coast before Pabo Lane to the Little Orme and back. Yesterday, a 45k Aldford loop for coffee in Chester with Peter. Today, a longer outing, up the 'Steps' from Cefn y Bedd to Bwlchgwyn (a horrible, uneven climb which I have always disliked). Fast descent through Coedpoeth to Wrexham. Through town and out to Marchwiel and Bangor on Dee. Over the old bridge and then the delightful lanes through Shocklach to Farndon. I was getting hungry here, but held on along the Aldford road until the Coop in Huntington. I finished along the Dee to Saltney Ferry than back home via Sandly Lane: 70k with 700m or so of ascent, mainly at the start.

High Raise loop

Peaks: Sergeant Man, High Raise

Area: Central Fells, Lake District

Probably the dullest hill in the Lakes, High Raise famously occupies a very central position. After yesterday's race, and a poor night's sleep in the van, the legs were unwilling this morning. Shame, as this terrain was mostly new to me, indeed I'd never even been up High Raise. For that matter, I don't think I've ever visited Easedale Tarn either, so incorporated it into the day, first taking the road towards Helm Crag that E and I did a couple of years ago. At Toddle Howe, a delightful track along the banks of Easedale Beck leads gently towards a short climb along Sour Milk Gill to gain the hidden cwm containing the tarn, which is very pretty. The sun came out at this point and the dappled landscape back down to Grasmere and over to Fairfield and yesterday's race route was lit to perfection, still fairly early in the morning. The climb up towards Belles Knott and the upper valley was tiring, my legs really suffering after yesterday. But eventually I got to the main watershed (with Langdale on the other side) and the terrain was kinder to my legs up to the rocky outcrop of Sergeant Man. The entire district is visible from here. Some peaks were a bit claggy, especially Helvellyn across the valley. But Scafell Pike, Bowfell, Coniston and the Langdales were clear, bringing back many happy memories since my first Lake District hillwalking trip in 1988! An easy plod over dull moorland to the vague top of High Raise, just a swelling really, with this area feeling more like the Pennines. I took a direct line back over pathless terrain (awkward around Birks Gill) to eventually gain the main path down Far Easedale which is the valley below Helm Crag and Gibson Knott. I trotted down this to pick up the lanes back down to the hostel.

Rydal Round fell race

Race: Heart of the Lakes Rydal Round (16k/3300ft)

Time/Position: 1.55.27 (40th from 108)

You don't look a gift horse in the mouth, and it was pure fluke that my end-of-leave-year micro break coincided with the famous 'Ambleside Sports' on the last Thursday in July. I only found out about it at the last minute, just before I left home: a special day that celebrates traditional Lakeland events like Cumberland wrestling and, of course, fell racing. So although I was planning three relaxing days in the hills as a break from all the recent road running, I couldn't let up the opportunity to do such a classic race. This was partly also because one the few gaps on my 'classic Lakes race CV' is the Fairfield Horseshoe, which this is a version of. I've walked and jogged it a lot, in fact I first went round it way back in 1988! Normally, I wouldn't have done 11 miles in the hills the day before a big race, but I wasn't bothered as the last thing I wanted was to hammer a hard fell race given all my current road running priorities. After a full breakfast at the Grasmere hostel, I enjoyed the leisurely bike ride down to the sports field and had a coffee while I waited for the race, the first event of the day. A great atmosphere, and more or less perfect conditions, warm but not too hot with a light westerly over the tops. We left the field and headed to a level track that leads to Rydal and from here the main climb up and over Nab Scar begins. This was a bit hot and stifling, and is steep and hard throughout. I felt fairly good, however, although I was inevitably miles off the pace given the obvious fact that I have been focused on short, flat road races for several months. From Heron Pike, I really enjoyed the entire ridge up to Fairfield. I got all the right lines, the views are superb, and I felt comfortable, reaching the summit in a little over the hour. The descent was a different story, sadly, tricky and rocky over Hart Crag and then fast running down to Dove Crag led me to think I was on for a decent time. But the descent then becomes awkward over High and Low Pike. It's been decades since I did this bit of the ridge and I had forgotten it. There are a few tricky rises and some awkward ground, including the bad step and some rocky tracks. I was also caught by a familiar face, Neil from Warrington, and we had a grand old battle down to the sports field, which I lost! We had a pint in the sunshine as the other events took place, and I then cycled back to the hostel for a relaxing evening. A great way to conclude an eventful month.

Kentmere west

Peaks: Ill Bell, Yoke

Area: Kentmere, Lake District

A bonus mini-break to the Lakes. The forecast initially suggested that today would be by far the best weather-wise so I had originally planned a long version of the Kentmere Horseshoe by way of initial preparation for the Snowdonian Marathon. But plans were altered a little due to my late discovery that a classic fell race was scheduled for tomorrow. So I didn't want to empty the tank today, but neither did I want to completely change my plans so I settled on a compromise solution. I parked halfway between Staveley and Kentmere, as the village itself is notoriously tricky to park in. I've done the proper Horseshoe three times I think, including the race itself. But today I jogged up the quiet road over Low Bridge to the lovely village, incredibly tranquil, and then took the ancient tracks towards the reservoir. The valley of the River Kent itself is to the right, with Kentmere Pike (the last peak on the race) rising above. The track was good, and so I made quick progress and that continued round the lake to a short-cut which led across to the vague North-East ridge of Ill Bell. This is very steep indeed, especially towards the top, and I took it very steady in order to save energy. Cloudy but great views down to Kentmere and over to High Street, Froswick and beyond. Towards the central Lakes it was a little more misty so I was quite lucky. From Ill Bell I took the easy path over to Yoke, where a wasp got under my shirt and stung my left shoulder, like a needle. I could still feel it 24 hours later, and the itching continued for days. I cut the boggy corner to the Garburn Pass (Windermere on the right) and then took this back to Kentmere, ancient, rocky and awkward: from memory the race route takes this at the start. A pleasant return to the van and then a late lunch from Booths before checking into the Grasmere youth hostel.

Holyhead Breakwater 5

Race: Holyhead Breakwater 5m (North Wales Championships)

Time/Position: 29:18 (14th from 110 [1st V55])

An unusual and enjoyable race, which takes the slender Holyhead Breakwater all the way to the lighthouse with the Irish Sea on both sides. This makes it rather exposed to the wind, but today those winds were light. That said, it was still enough to slow me down and stop me from recording the sub-29 I had intended to run. I felt good on the outward leg which leaves Holyhead at Newry Beach and heads along Porth y Felin before making its turn towards the breakwater. Like Birkenhead, I felt really good initially, running 3.30km/5.40 mile pace, which would have produced a good time for my age. The breakwater is slightly uneven on large slabs but it was all quite enjoyable until the turn where I began to slow a little. This really worsened on the incline up the gravel back towards Porth y Felin and I lost a significant amount of time here. Fortunately, once back on the tarmac I improved to a fast though depleted finish and at least managed to improve my Birkenhead time from Wednesday, even though I felt I ran better at that race and my pace seemed far quicker (as I still think it was a bit long!). Three very fast V50s in the open race ahead of me, but I did have the consolation of first V55 in the incorporated North Wales Championships, which I have won before in other age categories (13th in the UK rankings). Kate and I then relaxed with a Trearddur Bay coastal walk and paddle as the sun came out. I later found out that I'd broken the all-time North Wales V55 record which has stood since 2008, so that was nice! Also currently 3rd all-time for 5k after the Wirral race, but only 8th all-time for 10k with my Colshaw Hall performance.

Birkenhead 5

Race: Birkenhead Park 5m

Time/Position: 29.27 (29th from 385 [1st V55])

One of the oldest races in the wider region, although I last did it 15 years ago. A strange race tonight: I felt good and was recording fast 5.40 miles throughout the race, but there was a disconnect between what my watch was telling me and what the mile markers were saying. I usually race on instinct but this was unsettling as my Garmin tends to undermeasure everything, especially short races. I paced it well: one fast short lap is followed by three long ones. I consciously eased off for the middle long lap but otherwise kept a good pace ticking over despite the somewhat disappointing result, which does lead me to wonder whether the race was a little long. Still, it was at least a reasonable V55 5 mile time to go along with my reasonable 5k and 10k times, albeit about 30 seconds slower than I had hoped to run and at least a minute slower than my Garmin suggested I was running!

PitP parkrun

'Race': Park in the Past parkrun

Time/Position: 18.17 (1st from 306)

Some kind of speed session was needed after two weeks of plodding up mountains and with two big five mile races coming up. So I trotted across the fields this morning in a pair of ancient shoes, just intending to do a tempo session around the parkrun. To my surprise, however, the first lap was the fastest I have recorded on the course (my 4th time here). This set me up for a decent session and I eventually caught the young lad ahead and another runner to find myself out in front. Not a race, of course, but this was my second first place finish at the event and more or less equalled my best time.

Aoos Gorge

A final outing, jogging along the Aoos Gorge towards the Stomiou monastery. The night before I had paddled in the Aoos before eating trout caught from the river staring up at the old Konitsa bridge, as well as the gorge and Gamila's superb pyramidal peak beyond. This morning I ran from my hotel on the main road to cross the bridge and then along the riverside track up the gorge. Quite delightful although I was now tired! I turned round just before the monastery then took the same track back to the bridge and Hotel Aoos. And that was that. After a spanakopita breakfast I drove through wild and remote mountains (turning back for petrol after 40k!) to Grevena and then the motorway to Vergina and the incredible tomb and treasures of Philip II of Macedon.

Trapezitsa

Peaks: Trapezitsa (2024m)

Area: Konitsa, Pindos, Greece

A beautiful, almost entirely wooded, peak which rises directly above Konitsa, the town I had retreated to after coming down from the hut. After 6000m or so of elevation gain since the weekend I was pretty tired so had a double cappuccino and enormous pastry before leaving town! As this was likely to be my last significant outing of the trip I went for a 'speed' ascent, a relative term, leaving the high col above Konitsa in warm weather with heat and humidity building. I trotted at a reasonable pace through some meadows before entering thick woodland, very atmospheric. The route was well marked, which made a pleasant change, and begins to gain height fairly relentlessly. It passes an eroded stream gully quite early and then weaves round the eastern slopes of the peak before another badly eroded section where the path has presumably been washed away. The mountain is quite steep and an awkward detour gains a narrow contouring path which leads to the final steep climb to the summit rocks. Views begin to open out (and I disturbed some chamois here) and the route kinks suddenly rightwards and takes on a rockier character. A short pitch up a groove would have been UK grade 3 or so, but had a rope down it, and it is all quite short-lived. But the summit was a superb place, surprisingly rocky and exposed, with stunning grandstand views across to the Gamila escarpment. From all those peaks, I'd looked down at the soft blue mountain of Trapezitsa, so it was very satisfying to look up from the opposing viewpoint. I was up in 1.25 according to the Strava segment, which seems OK given the 1100m vertical interval. I trotted back down through the Bosnian pines at a quick but cautious pace, very hot by the time I reached the car. I refuelled with superb tirokafteri and souvlaki at a locally famous hole-in-the-wall place in Konitsa. 

Tsouka/Vikos

Peaks: Tsouka (2251m), Lapatos (2190m)

Area: Zagori, Greece

Scratching around for final morning options from the hut, having already bagged the key summits, this leapt out as the only feasible opportunity. It is basically the end, and highpoint, of the ridge that leads north from the hut and therefore doesn't require a descent. It was satisfying to have already picked off the main objectives, so this was intended as merely a leg stretcher, and obviously those legs were tired. After a decent night's sleep (fewer snorers) I had a leisurely breakfast, dumped my stuff, and set out for Tsouka in cooler weather. There wasn't even a trace of a path as soon as the immediate environs of the hut were left and this set the tone. I tried to contour the early rises as it was obvious that the true summit was some way off. The perfect clarity of yesterday had given way to more hazy and somewhat cooler conditions but the terrain was awkward tussocks until I got to the final col below the real summit of Tsouka at the end of the ridge. I passed a giant sinkhole then a steep section led to the small summit, poised over the escarpment to the north. Superb views down to Trapezitsa and Konitsa, where I was heading next: variegated shades of blue in the morning light. To the right, Smolikas and yesterday's peaks. The mountains along the Albanian border were also impressive, I'd watched the sun set behind them (Tumba maybe?) each night at the hut. Good numbers of Balkan chamois, along with both normal choughs and Alpine choughs. I returned much more directly over the crest of the ridge, well defined in places and with a hint of a path, much easier than my contouring. I took in one or two subsidiary summits (possibly called Lapatos and Koutsomitros) and then picked up my kit at the hut before jogging all the way down to Mikro Papigo (45 minutes at a relaxed pace). After dropping off my kit and recuperating at the car, I wandered through the cobbled alleyways and vines of this archetypal Zagori stone village then did the 6k walk to the edge of the Vikos Gorge, arguably Europe's (even the world's) deepest (by certain measures) and a wonderful sight. From the far end, you can see down to the blue waters of the Voidomatis river far below. I was conscious I was only scratching the surface of the gorge, so to speak, but a partial view was better than nothing. I tried to recuperate with a dip in the rock pools, but they were ruined by a party of 50 or more noisy Israelis so I beat a hasty retreat to Aristi. Here I had a superb lunch of gigantes beans with local greens and herbs, looking back up at Astraka and Tsouka, this morning's peak, a giant whaleback from the village. I could even see the hut, a speck on the high col, as the weather closed in and thunder rolled around.

Gamila and Stoma

Peaks: Gamila (2497m), Stoma (2466m)

Area: Tymfi, Zagori, Greece

Gamila is the highest peak in the Tymfi range and looks tremendous from Konitsa and other points below the northern cliffs. It dominates the view from the old bridge over the Aoos Gorge, for example. From other angles it is still an impressive wedge-shaped mountain although it is actually a straightforward and very enjoyable outing from the Astraka Hut. After a reasonable night despite the top bunk and snorers, I had the standard hut breakfast with coffee looking out over the lower valley then headed out into a stunning cloudless morning, temperatures already on the rise. The first part of the day was the annoying descent, a repeat of yesterday, as well as the rocky shallow gorge. But at the meadows, a single cairn indicates the turn for Gamila. This leads north-west into a giant valley with the Dolomite-like peak of Ploskos to the left and Gamila straight ahead, just a low whaleback from this angle, barely distinguishable. The weather and ambience was glorious: deep blue skies, not outrageously hot, perfect clarity in all directions. The tiny path takes a cunning line through the karst, using little grassy valleys interspersed with rocky steps until the upper cwm is reached. It then steepens and gets rockier with the walls of Ploskos closing in on the left, and it stays vague throughout although probably less so than many in the range. Above, a col is reached between Gamila and Ploskos with a plummeting gully directly ahead: the edge of the giant escarpment. I took the contouring path below Gamila before leaving it and taking a direct beeline to the summit at the top of the sloping 'wedge'. Half way up, views over the gulf opened out to the famed Drakolimni lake, glistening azure far below (this was the main objective for most of the hut residents). Beautiful wooded hills to the north like Trapesitza came into few (I hoped to do them from Konitsa). At the summit was a Greek couple and the lady identified some of the other peaks for me (wrongly in the case of Stoma!). Ahead was Smolikas, Greece's second highest, and far to the east was - unless I am much mistaken - Mount Olympus itself, which I climbed way back in 1994. The most notable aspect of the view, however, was the stunning vertical escarpment, with the northern cliffs plummeting down to Konitsa and a range of wooded valleys. The strange nature of the geology is really clear from the small summit: vertical drops on one side, steep grassy slopes on the other. Stoma loomed across the escarpment and seemed an essential addition so I took the ridge line down to a rocky col between the two peaks. More spectacular gullies and ridges to the north, and the rise to Stoma was steep but short. From here, I could have continued but as I'd enjoyed the climb so much I just contoured Gamila and descended the same way back to Xerolimni, where I took a very big diversion to take in Drakolinmi, the lake everyone visited (even though I had already looked down on it). I crossed the dry lake then crested a vegetated rise to gain the main path, by far the biggest in the region. It was very hot and airless by now, and I was tiring and running out of water and calories. I gained the lake with its magnificent views up to Gamila which looks unfeasible in all sorts of ways from here, hard to believe I was there an hour or two ago. Then it was back down to the depression and then a final climb back up to the refuge, where I immediately ordered pasta! Around 17k, 1300m in 4.5 hours, mostly to do with the awkward karst landscape again, and the heat later on. After delightful pasta looking back at Gamila from the hut balcony, I spent an ultra relaxing afternoon with Greek coffee and then local veal with potatoes.

Astraka traverse

Peaks: Astraka (2486m), Kalogeros (2112m) 

Area: Pindos, Greece

Into the Tymfi range this morning, in many ways the focal point of the wider Zagori. Astraka is one of the most notable mountains and, like the rest of the range, has a slightly unusual structure: huge limestone walls forming impressive escarpments to the north, with the ground sloping far more gently to the south. After breakfast in Metsovo, I left with some regret and drove via Ioannina to the famed Zagori villages with their stone roofs and quaint alleyways. I had a coffee in Kalpaki which was much needed for the rigours ahead. I parked outside Mikro Papigo and then started the walk-in to the Astraka hut with three days worth of kit, under the midday sun! Needless to say, this was hard work: only 6k or so but over a 1000m vertical interval. I took it steady, with the towers of Astraka on the right and the huge cleft of the Vikos Gorge beyond. I'm no stranger to these kinds of hut plods, and there is a technique to making it bearable and even enjoyable I always think. Still, it was a relief to get to the refuge, where I left most of my kit. I wasn't sure whether I would have the energy for Astraka, but after a short rest I thought I might as well go for it given my varied objectives for the three days. The hut, named after the peak, is superbly positioned on a high col, but this means an annoying descent down to the (seasonal) lake of Xerolimni (just a dusty depression in July). Then came a rocky section below the most impressive section of Astraka's Towers, soaring vertically up to the right. Above, the ground levels off into meadows some of which were grazed by cows, and then close to the Robozi lake before cutting westwards and climbing steeply through a gap to an upper cwm. The very vague path weaves through this until it eventually gains the main plateau and gently sloping summit area. Again, no path but there were a few cairns as I weaved north-westwards towards the escarpment and, eventually the true summit. This is in a spectacular position above the cliffs with tremendous views over Gamila (wedge-shaped from this angle, and the objective for tomorrow), as well as Smolikas beyond. Behind, the top of the Vikos Gorge. It had clouded over a little but the karst scenery was still superb. I decided to continue the traverse rather than return the same way as it seemed similar in terms of energy expenditure. This was a great decision, over a secondary summit and some huge gullies to the broad western ridge with tremendous views down to the Zagori villages. This trended south-west past lots of Balkan chamois (I saw at least 40 today, a substantial proportion of the 1500 left in the wild). Lower down it became classic limestone pavement interspersed with sinkholes (some huge caves here) and other tricky karst features. Another peak called Kalogeros marked the end of this section, just the top of a spur really, and then the ridge kinked north and became rocky and even a little narrow in places. This was unexpected but a little tiring as the terrain was steep - I could see the hut path below and, after much weaving and height loss I eventually reached it (superb red-backed shrike here). The climb back up to the hut up the steepest part of the hut walk was very tiring as I was now on 2000m elevation for the day, but there is a natural spring half way up which helped! Local bean soup with bread, and mountain tea with honey was nice but probably not calorific enough (a very unusual error for me!) and I was in the top bunk of the dorm without a guard rail: great views down to the villages 1300m below but not conducive to a good night's sleep.

Kalogeros

Peaks: Kalogeros (2092m)

Area: Pindos, Greece

Although not far from the motorway, which you can actually see at times, this wild cirque of peaks is about as untravelled as it gets in Europe. I could find no information about it, although the dominant mountain in the cirque might be called Lakmos. It just seemed irresistible to get among them, even though I couldn't find any information, so I took the tortuous road to the tiny remote village of Antochori, itself a long drive from Metsovo (although again not far from the motorway, weirdly). A multi-day marked trail called the Epirus trail is in development, so I tried using this initially. In development in this case means no trace of a path! After much thrashing through vegetation, I was burning too many energy matches - exhausting progress, thigh-deep. So I gave up and tried a shepherd's rubble track instead. After a few hundred metres I spied a shallow scree gully which seemed to lead directly upwards to the start of the ridge, so I took it. My instinct was more or less correct: it steepened after 500m or so and became quite hard work, but I persisted and my assumption that the vegetation would diminish was correct. Lots of calling quail below the ridge, which I eventually gained. It was broad but finally gave me an overview. I could see the whole cirque as well as peaks further east. Assuming Lakmos is the main summit, it looked almost Alpine, and I would estimate at least two days for the full traverse, with the possibility of some technical bits. The ridge had a tiny semblance of a path in places and led to the first summit, a huge whaleback when viewed from Metsovo across the valley. It had a cairn, and I transcribed it from Greek as Kalogeros. I think this is 'monk' if my alphabet transcribing is correct! It was a cloudy day, but they didn't really look threatening and I was pleased with the cool weather. I had a yen to continue a little over the ridge but as I descended to the deep col between Kalogeros and the next peak, I saw a distant sheepfold and almost immediately heard dogs barking! There was no way I was going to pass them in the narrow col, so I took it as a sign and contoured the hill away from their sight (I was wearing a red race t-shirt so was very visible!). This worked, and the barking stopped. But it meant a completely trackless and very steep, rocky descent down to a shepherd track. When I reached it I had a rest and a drink before taking various tracks all the way down to the village. Actually, not all the way down as a shepherdess (about the same age as me) stopped to give me a lift in her ancient pick-up, whether I wanted one or not! A lovely gesture, and actually a nice way to save energy as the sun came out and it got predictably hot. An unusual day, very rewarding in a lot of ways, and I would have taken any summit at the start of the day. Potentially a tremendous area for mild exploratory mountaineering.

Kaligomeno Aloni

Peaks: Kaligomeno Aloni (1593m)

Area: Metsovo, Greece

After leaving Meteora, we drove to Thessaloniki and had an urban final night. This morning, I did a swift 5k before a bougatsa breakfast and airport drop-off. Then, the longish drive to Metsovo, which exceeded my expectations. I had chosen it for my first two nights as perhaps the most accessible mountain town in the Pindos, the range which this solo week was intended to explore. But it was delightful, and with a spectacular wild cirque of peaks to the south which I didn't know much, if anything, about. Instead, my intention had been to head to peaks like Flega to the north. I realised after checking in to the characterful Hotel Bitouni (ideal for me) that these were too far away, but I'd got to Metsovo so efficiently (an amazing road from Thessaloniki) that I had time to kill. I found a little circuit above town which I could reach via a steep 3k track. This was part of the Ursus Trail in the tracks of the brown bear, but bears weren't my concern: sheepdogs were. However, I didn't expect an encounter within 10 minutes of setting out on the tamest (and only) marked trail of the week - but that is what happened. At the top of the track, I found the trail and set off, enjoying the relaxed and easy aperitif. Through the first section of woodland I reached a clearing and then came the incident: very loud barking from the trees up left and then four or five huge dogs pelting down the hill towards me, their metal chains dragging along the ground. Time stood still and I thought I would be set upon, but they didn't, just came very close. I could hear an occasional shout from a hidden shepherd and knew enough not to run. I quickened my pace with them snapping at my heels and eventually (but only after a few anxious minutes) the barks faded. After rounding the corner, though, I heard the barks start up again as if two of them had decided to have a second go. They got louder and louder until they were at my heels again! Properly scary, so I upped the pace again and when they faded for a second time, I ran, eating up the ground along the trail passing some side valleys with excellent views of the cirque to the south. That was it, fortunately, and the rest of the trail was tranquil although I was shaken and a little concerned about the feasibility of the rest of the trip given the tame, marked terrain I was on. A short climb through thick woodland gained an open summit with great views to the cirque and over to Flega and the rest further north. I was greatly looking forward to getting acquainted with all of it, and trotted down to the start of the circuit where I had a little rest admiring toads, frogs and lizards that had gathered round a little pond. I trotted down the track to Metsovo but had another canine encounter, this time passing a herd of goats with their 'guard'. who leapt into life and chased me down the track. I calmed down with a beer on the balcony looking out at the rooftops of Metsovo and the surrounding mountains. I refuelled with a local speciality, a kind of stifado with aubergine, veal and metsovo cheese, and a glass of retsina or two.

Meteora circuit

A wonderful walk with Morgan, right from the door of our hotel in Kastraki. Over the past few years, we've developed a tradition of doing a mountain day as part of our family holiday. That was an option this morning, but with the stunning terrain of Meteora on our doorstep it seemed far more sensible to fashion an outing there instead. The day before I had run up the road to the Agiou Stefanou monastery and we had all done a family walk in desperately hot weather to Varlaam. It was a tad cooler this morning, so we found the paths through dark woodland taken in places by the E4, with the towering walls of Altsos hemming us in to the east. I had seen a potential way to reach those peaks, so looked out for it and we took a side path up a spectacular narrow cleft which turned out to be the Lianomodia Couloir. This was somewhat claustrophobic and stifling but short-lived and we soon arrived into the light on a big sun-drenched plinth in a spectacular position surrounded by the Altsos pinnacles and with huge trench valleys ahead and below: memorable. Back down, then round to the descent below the Monastery of the Holy Trinity. This led through an even more narrow cleft to evenutally pick up the standard Trinity Trail and then the first houses on the edge of Kalambaka. One of these was a delightful taverna, so we stopped for local sausages, Greek yoghurt, local honey and freshly-squeezed orange juice. Then back to the ladies in Kastraki. The day after this I did a longer early morning 15k running loop of a similar circuit: absolutely stunning.

Deeside ORGP

Race: Deeside Off-Road Grand Prix (Race 2)

Time/Position: 25.59 (10th from 101 [1st V55])

Given the imminent fortnight in Greece, I made a last minute decision to enter this on the night by way of a final speed session before our very early morning flight. It was a good decision, as I felt fairly good and was pleased with my performance, which wasn't flat out as it's not as if you're going for a specific time. I did the series in 2021 and won my category, and this giant loop anticlockwise was similar to that year's new course, along the banks of the Dee at Shotton, then back through the meadows.

Tal y Fan girdle

Another variant on my long-standing practice of running up Tal y Fan from Conwy. This time, after jogging along the Henryd road all the way to Llangelynin old church, always a long and steepening haul, I joined the Pen fell race route along the delightful ancient trackways to Cae Coch (red kite and a rare Snowdonian fox). This meant I could girdle Tal y Fan by taking the standard path up to the bwlch between it and Foel Lwyd. It was a beautiful day, with heat and humidity building, which meant for a hot climb. Instead of the rocky trudge to the summit, I just went straight down the slightly tenuous track to the north, which allows for the easterly path below Tal y Fan to be picked up. I've always enjoyed this, with its great views over the Menai Strait and Anglesey. It leads fairly painlessly to cross the shoulder and then regain the main Sychnant track at the stone circle. A familiar, but hot, descent to Sychnant and then back to Conwy: 21k/650m.

Hope parkrun

'Race': Park in the Past parkrun

Time/Position: 18.14 (1st from 282)

I volunteered to help out this morning, organising (some of) the car parking before changing into my running shoes for my third time round this new course. It was a hot and windy day, so I was quite pleased to feel relatively good after the Wirral 5k on Wednesday. A swift first lap, then I settled in and picked off a few fast starters to find myself out in front. I think the time flattered me a little, and I was actually a few seconds slower, but I'll take it. Very nice to get a first-place finish at my new local parkrun, although it's not a race! 84.28% age-graded, which is not bad and my highest for quite a while.

Wirral Seaside 5k

Race: Wirral Seaside 5k

Time/Position: 17.35 (19th from 262 [1st V55])

I was a little annoyed that my Dunham Massey time didn't count towards the rankings (even though it was accurately measured) so I was determined to equal or better it tonight. A tailwind would have been nice but sadly it was another warm evening with barely a breath of wind. The time I had in mind was pretty specific - between 17.30 and 17.40. I was fairly confident I should be able to do that if I paced it right, although I also knew that I could easily blow if I went off too fast. In the event, I did go off a little too quick as this race always has lots of very young local runners participating! But I detected it, eased off a tad and got into a pleasingly comfortable (relative!) cruise control as soon as we changed direction and headed east at Leasowe Lighthouse. According to Strava, this was the fastest ever V55 time on the course, although there were no sub-categories tonight so my time was only good enough for second V50. However, it does put me 25th V55 in the UK, which is pleasing: there may be a little more to come off it. My ninth race since turning 55 less than a month ago, laying down reasonable (albeit unspectacular) 10k and 5k times, so it's time for a bit of a rest from racing before rejoining the fray when we get back from Greece.

Fan Frynych

Peaks: Craig Cerrig-Gleisiad, Fan Frynych

Area: Brecon Beacons

Even more tired this morning, after a disrupted 'urban' night in the van in the middle of Cardiff. So a short outing was in order to break the journey home, particularly because the weather had changed and dark clouds were sweeping over the Beacons as I had breakfast in Merthyr. I set off from a car park some way down from the Storey Arms and immediately had a pair of pied flycatcher just seconds after leaving. Lovely woodland gave way to a nice valley, much nicer than the land round the Storey Arms higher up. A steep climb to the south gave way to a broad ridge and lovely path above two or three steep little river valleys. Misty, so I plodded over to the summit of Cerrig-Gleisiad before continuing out to Fan Frynych, now in heavy driving rain. I didn't hang around at the trig, but trotted back down the main valley completely soaked.

Pen y Fan

Peaks: Corn Du, Pen y Fan

Area: Brecon Beacons

In recovery mode for a few days, but also en route to Cardiff in nice weather so I did a quick reprise of the dull route up Pen y Fan from Storey Arms that I did with M a few years ago (immediately after the Farndon 10k and shortly before contracting glandular fever). I can't think of a duller and less scenic route up any UK mountain, really, but it does have some virtues as a quick outing. Hundreds if not thousands of people on it, and I was tired, but did keep a decent pace ticking over but without much running. I was on Corn Du in around 30 minutes, very hot and humid throughout, then across to the crowded top of Pen y Fan with a red kite flying around. Then a jogged descent all the way down: 52 mins in total.

Tattenhall Tough Team

Race: Tattenhall Tough Team

Time/Position: 1.06.24 (15th from 248 [5th team overall])

This has long been a favourite event of mine. It was a race too far, obviously enough, given my current schedule (8th race in three weeks) but I always really enjoy the teamwork and friendly rivalry that the event revolves around. A very hot and humid evening, even by the usual standards of this midsummer race. I don't think I've ever done the event with precisely the same two people, although me and Jez have frequently teamed up over the years. This year our trio was made up with Rob Alexander, quite a bit younger but still in the Vet category. The expectation was that Rob and I would be a little faster on the road with Jez catching up on the hilly off-road section. This is more or less how it panned out, although we did perhaps go off a little fast and I was quite fatigued after two 10k races in the last five days. That said, I felt OK as we went past the Pheasant and started the off-road section up to the familiar twisting route round the Sandstone Trail and eventually down to the dreaded Railway. This is always the crux of the event, and this was definitely my slowest ever climb up! I did get my breath back and the next section was brilliant, all three of us came together and were perfectly matched through the woods and down the fields to regain the road above Burwardsley. The event is always at its best when this happens. Sadly, however, my recent race schedule caught up with me for the long return along the roads to Tattenhall, and I started to blow a bit. It wasn't too disastrous, we all stayed together, but I didn't feel great and the heat and humidity didn't help. By the finish I was badly depleted, and knew I needed some proper recovery time. We should have been first Vet team, just beating our Buckley rivals by a few seconds, but the rules have changed so we weren't!

Warrington 10k

Race: Warrington 10k

Time/Position: 37.01 (12th from 261 [1st V50])

Enthusiasm triumphing over experience here, with two 10k's three days apart, but I am still glad I did this, very close to my old workplace at Padgate and combining nicely with an IKEA trip. I had never done it before, although it is actually the oldest of the various Warrington 10k races (40 years). I've done the nearby Birchwood 10k at least twice, however. After finishing pretty drained with my 36.35 on Sunday, I had no intention of a repeat so deliberately started slowly and steadily on a very warm evening with a heatwave building. The route was tortuous, weaving around 2.5 laps of Woolston Park, and also mildly multi-terrain with gravel, some grass, twists and turns. The tactics worked pretty well, and meant that I did indeed feel more comfortable than Sunday and recorded about the time I had intended to run. In fact I was rather surprised to be just 26 seconds down, so that was something of a confidence boost and suggests I could perhaps take some time off my 36.35 at Colshaw Hall. With Tattenhall Tough Team coming up on Friday, there was even more reason not to drain the tank too excessively! In the event, there were no sub-categories so I was pleased to win the 50-59 category.

Glyder Fach

Peaks: Glyder Fach

Area: Glyderau, Eryri

The forecast this morning was for low cloud to clear quite early, and this seemed to be happening as I approached Ogwen Cottage with mist rolling away from the ridges in spectacular fashion. These conditions are often memorable so it seemed important to get high as soon as possible, not easy with tired legs after yesterday's race. I took a similar direct line up to Bochlwyd as I did in April, and this was to be a similar time-pressed excursion. Above the steps, mist was indeed rolling attractively down into Cwm Bochlwyd. I skirted the lake to find the line of the False Gribin. Remarkably, I have no memory of doing this before - it is the true rocky continuation of the upper Gribin, which is the only properly defined section anyway. As such, it triples the amount of scrambling although it is very mild - a series of miniature detached ridges and short slabby sections until a steeper tower is reached at the end. Sadly, however, the clag didn't clear, and was thick enough to lead to drizzle on the always tricky traverse to Glyder Fach and then the scree descent. In thick mist this is the most confusing terrain in Wales, never the same route twice no matter how many times you've done it! The scree adjacent to Bristly Ridge is unpleasant too, but I got down to the stile in good time then jogged the rest down towards Ogwen Cottage: 1.31 for the mini round.

Colshaw Hall 10k

Race: Colshaw Hall 10k

Time/Position: 36.35 (110th from 1137 [3rd V55])

A route change and a flatter. faster course than the last time I did this race post-pandemic. As a possible result, it was an absolutely stacked field of quality runners and a very congested start down a narrow lane. This meant that I upped the pace a little too much as soon as I had a clear run, and a couple of 3.30 k's were not a good idea. I went through 5k in exactly 18 minutes, which was at the upper end of my plans, and I knew I wouldn't be able to hold that pace. So I dropped it a little along the quiet lanes at the far end of the course, beginning to struggle. I didn't want to leave anything behind today: the idea was to at least lay down a decent V55 time with the possibility of improvement later in the year. The time I had in my head was 36.30 and that is almost exactly what I ran. Over two minutes down on my pb but at this stage in my V55 career I will definitely take it! I didn't feel there was too much more to squeeze out, as I finished pretty depleted, but hopefully that's wrong and I can take a little time off this before the end of the current phase.

Trafford 3k

Race: Trafford 3k

Time/Position: 10.34 (12th, heat 4)

I am taking this as nature's way of telling me to retire from track. Not that I have ever done much of it anyway - this is probably my 6th or 7th ever formal track race. It is always a great experience, though, so different from other forms of running, so precise and exacting. I have no idea why I was so slow this evening, as I didn't feel all that bad: but remarkably my pace was actually slower than it was at the multi-terrain 5k last week. I was in track spikes so missed the now familiar propulsion of carbon plate shoes, maybe that was it. I ran 9.49 at my first Trafford 3k about eight years ago but couldn't generate any pace today in a big heat of 25 or more runners. Perfect conditions, making for a pleasant warm down with M and E to refuel with Rudy's Pizza. The time puts me 23rd in the age group UK rankings but that is less than impressive, as not many people do them!

Meerbrook 15k

Race: Meerbrook 15k

Time/Position: 1.02.38 (18th from 235 [2nd V55])

A race I have long been aware of but never got round to doing. It's an unusual distance, tucked away near Leek and the Roaches in the Staffordshire Peak. Ironically enough, I would have been first V50 had I been nine days younger, but instead was beaten into second V55 by local Tim Twentyman, who was going for the regional age group record. We had a grand battle all the way round this very tough course with well over 400 metres of elevation gain. It feels a bit like a fell race in places, and the first hill is the hardest, coming immediately after the start by the village hall. A very long drag which is really steep in places. Great views at the top over this part of the southern Peak on a day of cloud and occasional drizzle. Then came a very fast and very long descent, with myself and Tim equally matched. A loop around the far end towards Wincle (home of the Trout Race) contained a few additional sharp climbs and the terrain inevitably started to take its attritional toll. A more gradual climb from the base was hard, and contained an extra out-and-back during which I started to lose ground. From the highpoint at Gun Hill, a very fast descent at 3.28 pace although I could never quite make up the ground. A decent enough performance on a hard race.

Dunham Massey 5k

Race: Dunham Massey 5k

Time/Position: 17.47 (19th from 208 [1st V55])

Third race in six days since turning 55 and finally a good performance where it all came together. Still almost a minute down on my pb but I think I might scrape into the top 30 in the UK rankings with this time, and possibly fairly high up the all-time NW rankings too. After a long day walking and eating round Manchester with M and E the weather continued unsettled as we arrived in beautiful Dunham Massey, the ideal event to do with E in support as the course was a delightful two and a half lap loop of the grounds. A torrential downpour coincided with the start and, despite feeling a bit stiff and tired all day, I felt pretty good for the first k, gently downhil towards the house (3.19). Then came a little hill and an off-road section, considerably slower especially on the very wet second lap (4th km was a slow 3.46 sadly) before the gentle downhill again and a quick final k (3.21). I felt far better than Christleton, where I ran 17.55 before my birthday, and infinitely better than at Deganwy last Friday, this time there was no blow-up and no fade. Nice to get the V55 prize but even better was the fact that I felt strong throughout, recorded a decent V55 time, and really enjoyed a great event (part of a competitive summer 5k series in eastern Cheshire).

Jubilee Bridge half marathon

Race: Jubilee Bridge half marathon (Runcorn)

Time/Position: 1.24.47 (31st from 734 [2nd V55])

My slowest road half for many years, decades actually. There were a number of reasons, but by far the main one was that I was just too conservative with my pacing. I was conscious that I had blown on Friday, and had a painful experience at Manchester in April. I was also anticipating a headwind battering at various points on the route as it was an unseasonably windy day. Finally, it was very hard to get a sense of where I was in the field, with two races combined meaning it was confusing in places. As a result of all this, I didn't pay much attention to my pace, and felt very comfortable throughout. This, of course, is because I was actually running at marathon pace, not half pace! After an interesting start over the old Runcorn bridge, the route heads through unglamorous industrial estates before a surprisingly rural loop through Hale Village and beyond, a little hilly and windy in places, but the anticipated headwind battering never really materialised. I got a little confused on the second lap, and for a while thought I was on the wrong route, but all became clear eventually and I finally sped up a little on the three mile run in back to the bridge. The last mile was probably the hardest on the route, with a climb up to the bridge and a strong headwind. All in all, a bit of a strange one and a missed opportunity to record a decent time in the new category.

Deganwy Dash

Race: Deganwy Dash 5 mile

Time/Position: 30.08 (12th from 348 [1st V55])

My debut in the V55 category on a beautiful evening along the Conwy estuary. The race didn't go entirely to plan, and I was at least a minute slower than the last time I did it. I was also conscious of the amount of races I have enthusiastically planned over the next few weeks, because I turned 50 at the height of lockdown and was therefore unable to take advantage of being young in the age category! There was a bit of a headwind on the outward leg and I couldn't really hold the pace I started out with, which was a surprise after feeling good on recent preparatory races and parkruns. I caught Will and we were well matched, working together down to the bird reserve into the slight headwind. The twisting bridge always has an adverse effect on times, and did so today as I started to lose ground on the way back to Deganwy. I really started to blow on the last mile as Will pulled ahead, although I didn't lose any more places. Finished in oxygen debt, feeling quite rough, and well down on my best time for the course. Cycled back to Conwy for a recovery pint in the Albion.

Mynydd Myfyr

Race: Mynydd Myfyr hill race

Time/Position: 25.06 (6th from 53 [1st Vet])

A pleasant surprise to finish first V50 in my last ever race in the category - and also, even more surprisingly, the first veteran overall. About 40 or 50 seconds slower than the last time I did this race seven years ago. But it was definitely a tad longer this year, finishing at least 200m beyond the Barley Mow pub, so I think the times are more or less identical, which is pleasing a few days before my 55th birthday. Footwear was a dilemma: I didn't really fancy fell shoes on a route that I remembered containing a lot of road and tracks, as well as the open hill. On the other hand it was raining heavily at the start and I glanced down at my ancient Nike's with a pang of regret. On balance, it was the right choice though and I felt very good on the initial road section from the start next to the Trefonen village shop (which I have fond memories of, as I rehydrated here with a desperate thirst during my 2021 Offa's Dyke completion). The lane gives way to a track which becomes quite steep, and this bit was slippery in my road shoes. It then levels and contours round the back of Mynydd Myfyr before heading up a narrow grassy path to the top. Across the Cynllaith (the longer hillwalking/running event which takes place on the Saturday of the same Trefonen weekend) went up this from a different angle last year: an event I really enjoyed. I lost time on the descent, which was down wet tussocky fields, and I lost contact with the chap in 5th. But as soon as I got to the lanes I was able to open out again and really benefited from the road shoes with a fast finish. After this, Kate and I parked at the Old Racecourse and walked to Selattyn Hill and back: more fond memories of the Offa's Dyke year, exquisite borders scenery, quite wild to the west, pastoral and gentle to the east.

Hope parkrun

'Race': Park in the Past parkrun

Time/Position: 18.41 (3rd from 410)

The idea today was to put in an 85% effort at my new local parkrun, then go flat out at Mynydd Myfyr tomorrow. I did feel more relaxed than at the same event two weeks ago and tried to initiate 'cruise control', but to my surprise I was actually six seconds quicker, which must be a sign that my form is finally improving. It was a little more damp this morning, after the first (light) rain in weeks, but it didn't really hinder things. I jogged there and back across the fields from home again, making a perfect relaxed 10k morning.

Crib Goch

Peaks: Crib Goch, Garnedd Ugain, Yr Wyddfa

Area: Snowdon, Eryri

Morgan's first time across Crib Goch. He is five years older than when I first did it, which is my fault for delaying it so long. This was a great day, although the weather was a little cloudier than the perfect blue skies that have prevailed since I got back from Scotland. I dropped M off at Pen y Pass and drove across the Conwy border to the free lay-by, then ran back up to PyP in 11 minutes. An energetic but satisfying start, and we then set a decent pace on the Pyg track up to Bwlch y Moch, the early clag starting to lift revealing Crib Goch ahead, always an impressive sight. At the bwlch, we headed off and M really enjoyed the East Ridge, up which we took a good line, just picking our way up with the occasional mild tutorial. A little sunshine was playing around as we reached the top of Crib Goch in around an hour from PyP. We then enjoyed a delightful crossing of the ridge, me keeping a close eye on M, but he had no issues and we kept just to the left of the crest, traversed the first two pinnacles and then took a short break below the last one in a pool of warm sunshine. No issues for this, after which the meat of the route is done. We had a snack at Bwlch Goch then really enjoyed Crib y Ddisgyl, sticking to the crest as the clag cleared from Yr Wyddfa. At Garnedd Ugain, we decided to continue to the top of Snowdon (which M had only done twice before) and even popped into Hafod Eryri, which I've never done before. I did offer him the chance to continue around the Horseshoe, but we opted to descend the Miners instead. This was very pleasant, sunny in places and not too crowded. I ran down the side path to Pen y Gwryd in order to retrieve the car, which actually took longer than the run up in the morning. 

Y Garn (Rhinogydd)

Peaks: Y Garn 

Area: Rhinogydd, Eryri

One of Eryri's most obscure and least ascended peaks: even I have only done it once or perhaps twice before. It is isolated from the rest of the Rhinogs, and can only really be climbed from Ganllwyd. I slept in the van by the Afon Mawddach and set off almost as soon as I woke up, around 5.30am. A steep road leads through woodland to beautiful pastures with views across to Rhobell Fawr. These views became truly stunning as the sun rose over that mountain: some light cloud rendering the light and conditions even more magical. Higher up, the path gets quite narrow and difficult to follow, heading along a dry stone wall for a time. The top is a confusing place indeed, with multiple knolls and hollows, only one of which is the high point (48 minutes from the van). Great views over Diffwys and the main Rhinog ridge, with the low sun lighting the landscape to perfection. A gentle and very enjoyable jog down to the van, with a breakfast bacon bap in Bala breaking the journey home (which I reached at 9am!).

Rhinogydd loop from Cwm Mynach

Peaks: Rhinog Fach, Y Llethr, Crib y Rhiw

Area: Rhinogydd, Eryri

Cwm Mynach really is tucked away, a hidden gem even by the standards of the Rhinogydd. If I have been here before, it was a long time ago - with Steve on one of our early traverses of the range around 1990 perhaps? After meeting Hayley and Allan in Dolgellau, I suggested basing ourselves here and doing a southerly loop. This time last year I did the N-S traverse solo, and I always feel the Rhinogs have a sense of occasion to them, it's a special place. The weather was even more perfect than last year, crystal clarity, deep blue skies, as it has been for weeks. Not too hot either, which helped for the long approach along tracks through Cwm Mynach for which we adopted a very gentle jogging approach (they had both done Ras y Gader yesterday). This is a mixture of native woodland and conifers, with lots of cuckoos and wood warblers. Llyn Cwm Mynach is hidden by the trees and the route continues to head north at a crossroads to eventually cross Pont y Brenin at some old cottages (and a slate bothy worth noting!). From here, Rhinog Fach looms from an unfamiliar angle, and getting there was surprisingly simple and well trodden. A little path leads up to lonely Llyn y Bi which I have often looked down on from the ridge above. Then a comfortable contouring path leads up to gain the familiar terrain of the main ridge crossing above Llyn Hywel, one of Eryri's finest spots, looking particularly stunning as we emerged: blue waters shimmering with the sea and Llyn glistening beyond. A rocky haul up Rhinog Fach and then a slightly unwise detour down the steep slopes near the South Ridge right down to the shores of Llyn Hywel. Awkward, although it meant we could avoid the steep scree to Y Llethr by rounding the lake to the west and climbing the vague shoulder which leads to the Llethr plateau. All relatively comfortable, and the theme continues for the grassy runnable terrain heading south with wonderful views of Cader and the sea. We encountered a large group of runners here, the first people we'd seen all day - just like old times in the Rhinogs. At Crib y Rhiw. we skipped over a stile and took a steep path down to old mine workings and this led fairly comfortably back to fire tracks on the other side of Cwm Mynach. We were very dehydrated by this point, as it has been so dry most of the small streams have dried up. A delightful circuit, really enjoyable, and a nice private bathing stream back at the van in Cwm Mynach. After fish and chips in Barmouth I headed towards Ganllwyd and spent the night in the van at Pont Ty'n y Groes.

Christleton 5k

Race: Christleton 5k

Time/Position: 17.55 (130 from 533)

It must be 20 years since I last did Christleton, and this was intended as a pressure-free sharpener in advance of the new age category. The basic plan was to get as close as possible to 18 minutes, so I was very pleased to go under, albeit only by a few seconds. I went off hard, which is inevitable in a hyper competitive field. Very crowded initially, and it did all bring back vague memories. It is one and a half laps on closed roads round the village, slightly reminiscent of Nos Galan in the sense that there's a good atmosphere on the double loop through the village itself, and no traffic. Like Mid-Cheshire and Capenhurst, this race attracts an extremely competitive field from far and wide. I couldn't hold the early pace but did manage to retain a reasonable momentum on the slight gradient back into the finish at the school. Another beautiful warm and sunny evening.

Pandy Quarry climbing

Routes: Brexit Stage Left (f5b:sec), The Urchin (f6a:sec), With the Crowbar (f6a+:sec), Yellow Peril (f5c:led), Alyn Wall (f6a+:sec)

Crag: Pandy Quarry/Pen y Fron

Back on rock for the first time in a very long time, so it was nice to go to a new venue, the slightly scruffy quarry near Pantymwyn that I have ran past a few times but never climbed on. Most of the routes are newly bolted and by the standards of UK quarried limestone (not high!) are worthwhile. We kicked off with an awkward and dusty line on the right and then Peter led the slightly harder line of The Urchin, which was a tad overgraded. The line to its right was better, nice moves shuffling out to a vague arete and finishing up this delicately. I then led the route in the middle, Yellow Peril, which has a steep move at the start but then nice, slabby climbing to a slightly steeper finish on good holds. Overgraded again, and a little dusty, but a nice route and confidence boost. As the sun hit the face, we moved round to the meatier part of the crag on the right, much cleaner and steeper, and a fair bit higher with longish 20m pitches. Peter led Alyn Wall, which was a good route. A vague groove/seam trends left with some tricky moves up to a steep bulge. As my layoff has been so long, I am weak, so was quite pleased just to be able to do the moves without getting overly pumped. We both turned the bulge on the right to an easier finish: nice route up the full length of the face. A pint of Butty Bach in the Crown followed.

Berwyn loop

Peaks: Moel Fferna (630m), Cerrig Coedion (593m), Pen y Lladron (604m), Pen Bwlch Llandrillo (621m)

Area: Berwyn

Some sections of this outing were so obscure that even I had never been there before. The long spell of perfect high pressure continues and I set off from Cynwyd up the familiar route of the North Berwyn Way under deep blue skies. This leads up steep lanes to a now overgrown path through woods (it doesn't seem to be getting enough traffic) and then the wide open spaces of the Berwyn moorland proper. It is a long haul to the top of Moel Fferna - I've done it in 45 minutes in the past but was glad just to break the hour today. So far, so familiar, with the usual expansive views across to Cadair Berwyn (very clear today). However, I then embarked on a long traverse of the undulating land over to the Wayfarer's Pass. This does have a very narrow - 6 inch wide - path through the heather, but it all takes some time as the path is very tenuous and the terrain awkward. Wonderfully empty and remote though, even by the standards of the range. And my feet were dry - this is an extreme novelty in the Berwyn! I passed over the minor top of Cerrig Coediog and then a longer climb up Cefn Perfedd (also known as Pen y Lladron, interestingly) which has two marker stones on top. The path improves and widens over this top although that is temporary. It got a little boggy and hard to follow up to the final top, which I have been up before (many years ago), generally known as Pen Bwlch Llandrillo. From here it is a short trot down to the Wayfarer's Pass. I was much more tired than I had expected to be, and this continued for the long but entirely runnable descent down lovely tracks to Cynwyd, reversing the Tegid Way that we did for our long festive outing in 2019.

Hope parkrun

'Race': Park in the Past parkrun (Hope)

Time/Position: 18.47 (5th from 423)

Just a short jog from home, this new parkrun seemed too good to be true when I first heard about it last week. But after a low key launch last weekend, hundreds had got wind of it this morning, although as I could just jog 2k across the fields from home, parking wasn't an issue for me. The course looked initially like it would be too narrow for the numbers, but actually it seemed to work out fairly well. An initial 1.4km loop goes along the lake to cut back through the restored fort. After a congested start, I deliberately went hard round the first lap and then eased a bit for the second, after which the route embarks on a long out-and-back along the wide track to the far end of the lake. Perfect conditions, beautifully sunny and dry underfoot throughout, although I can imagine muddier scenes in winter. After a good tempo run along the seafront in Rhyl on Thursday, the training is starting to pick up in advance of my imminent age category change!

White Coomb loop

Peaks: White Coomb (821m), Firthhope Rig, Donald's Cleugh Head, Firthybrig Head, Mid Craig

Area: Southern Uplands, Scotland

A magical early morning outing after parking up at Grey Mare's Tail last night. I decided just to get a few hours sleep in the van and start whenever I woke up, as I had to be back home by late morning. It was a really atmospheric place to spend the night and I woke with the first glimmers of light around 4am, very cold again, a light frost, although not as uncomfortable as last night. I made a coffee by the light of my headtorch, then set off in lots of layers up the well-travelled path up the right-hand side of the steep valley containing the Grey Mare's Tail, which wasn't at its best after all the dry weather. As a result, however, I could cross the stream almost immediately above the waterfall and then ploughed up the open hill towards White Coomb. This is the highest point in this part of the Southern Uplands, and the path does get steep at times after the vague top of Tarnberry. But I got to the summit cairn (light frost) in 45 minutes, just as the sun rose at around 5am, an absolutely spectacular moment. With no need to conserve energy, and a need to get home fairly quickly, this was always intended to be a running circuit, so I was delighted to find perfect terrain, tracks and paths leading over the minor bumps like Firthhope Rig all the way round. The sun gradually rose, casting stunning orange light over every nook and crease in the landscape. Needless to say, I was completely alone. I realised that descending to tranquil Loch Skeen would involve bog trotting, and I'd had enough of that, so I contoured trackless terrain to Mid Craig, a sharper summit which I calculated would have a proper path down to the Loch. It did, and the waters edge was wonderful in the morning light. Then came a comfortable trot down the standard path dropping past the waterfall back to the van. Only 90 minutes, but a memorable run in memorable early morning conditions, and the perfect coda to the trip. An easy drive back via breakfast at Annandale, home well before midday.

Glen Spean peaks

Peaks: Beinn a'Chaorainn (1052m), Beinn Teallach (915m)

Area: Glen Spean, Scotland

Perhaps not the best option for my last proper Highlands day of the trip, but it was a Bank Holiday and I wanted to at least be in position for a light traffic drive. That said, given that I had plans to stop for a few hours sleep in the Southern Uplands I probably should have stayed further west. This is because these two are not the most interesting of hills. I drove down Loch Arkaig after yesterday's peaks, got a few provisions in Spean Bridge, then slept at the Creag Meagaidh reserve, where I have spent the night before. It was very cold in the night, at least -3C, possibly lower, and uncomfortable at times in the van. Having already done a lot of the mountains in the area, I drove to Roughburn where - after a nightmarish hour looking for my van keys - I set off through the forest towards Beinn a'Chaorainn. This is a runnable track initially, although I was obviously rather fatigued. It leads to a further very vague route through thick conifers then pathless terrain to the knolls of Meall Clachaig. Above this, I stumbled across a much better path, which led to a bouldery section reminiscent of the Carneddau and eventually the south summit of Charorainn, which has three distinct little tops although with little between them. The route across was probably the highlight of the day, really pleasant although short lived as I was moving reasonably quickly, and the views across to Creag Meagaidh and (especially) behind to the Grey Corries and Ben Nevis were excellent. The cwms east of the ridge are also wild and rocky, easily the best side of the profile. The day was cloudless with superb visibility but not too hot with a cool breeze. The central top was the summit, and I descended trackless ground after the north top, probably too early, to gain the broad col of Tom Mor. From here, I made my way up to the NNE ridge of Teallach which was surprisingly enjoyable, and not too long. This is because Beinn Teallach is the lowest Munro of all, and was only promoted after a remeasure in the 1980s (this was my 156th Munro, although I always say I am not a 'bagger'). I had a nice rest picking out peaks in the stunning weather on the summit. The descent was a delightful jog on springy turf initially, but deteriorated to unpleasant bog below, after which the trudge back to the car was longer and harder than I had anticipated. I was really quite tired by now, after 7000-8000m of elevation gain since Wednesday afternoon and the marathon still in my legs. I then drove to Grey Mare's Tail near Moffat, not pleasant with Bank Holiday traffic clogging the roads around Perth and Edinburgh so it was a relief to stop for a kebab in Penicuik (!) before continuing via Peebles and St Mary's Loch in perfect evening weather.

Loch Arkaig peaks

Peaks: Sgurr nan Coireachan (953m), Garbh Chioch Beag, Garbh Chioch Mhor (1013m)

Area: Knoydart, Scotland

Knoydart is one of Scotland's wildest and most wonderful corners, and this was my third visit. Strictly speaking, these hills are not in Knoydart proper, but they have all the attributes of the area. I did Sgurr na Ciche from Sourlies in April 1998 with Rob and Pete, but am almost certain we descended the gully rather than continuing over this ridge. After a leisurely breakfast by the van, I got on the bike and was delighted to be able ride all the way past Glendessary lodge to the last cottage in the valley, shaving 3k or so off a lengthy outing. From here, a long and boggy trudge along the path to Sourlies, which I vaguely remembered from 1998. After a few miles, a path branches off for the first peak, Coireachan, and rather like Gulvain on Friday it is bleakly obvious that this will be a relentless haul. It was, although relieved by increasingly interesting views to the west and wild Loch Nevis. Towards the top, like Fraoch Beinn yesterday, it eases and becomes a pleasant ridge for a short while to the summit. Superb views over to Garbh Chioch Mhor and Sgurr na Ciche, right up there as a Highlands view. Beyond Loch Nevis, Eigg and Rum, picking out all the summits I did on my 2021 visit. Further right, and closer, Loch Quioch and the peaks like Spidean Mialaich that I did this time last year. The ridge drops very steeply and loses a lot of height to the Bealach Coire nan Gall. The rest of the ridge is complex with lots of little crags, but really enjoyable. I tried to scramble where I could but the whole thing was wonderful, in perfect weather with light fluffy clouds and glorious sunshine, never too warm. The smaller summit is taken in before an even better rocky ridge curves round to the summit of Garbh Choich Mhor. I had this to myself, even better views west, then descended to the atmospheric little col of the Feadan na Ciche, last visited 27 years ago. That day was cold with wet snow, but as I had already done Sgurr na Ciche I cut the traverse short and descended the wonderful rocky gully to the west, which is the only escape route. This is steep and weaving, with some light scrambling, and eventually allows for an escape east over the pass that forms the gates of Knoydart. The return path back to Glen Dessary is fairly arduous as it is so boggy. But it went reasonably well and I was back at the bike in just under four hours, which isn't too bad given the nature of the terrain. A lovely gravel ride back to the car and a much needed feed.

Fraoch Beinn

Peaks: Fraoch Beinn (858m)

Area: Glen Dessary, Scotland 

It was wonderful to be back at the remote far end of Loch Arkaig, 27 years since I was last here en route to Sourlies bothy. Although the lake is quite tame at the eastern end, by the time you get to Strathan along a tortuous narrow road it takes on its Western Highlands ambience, and the weather was now definitively improving. A bank holiday weekend, so lots of people had the same idea, but I got a perfect overnight spot a mile or two east of Strathan. The dominant mountain from here is Sgurr Thuilm, which I did from Glenfinnan a few years ago. I was tired after the parkrun and the last few days so pinpointed Fraoch Beinn, a Corbett not far from the roadhead, as the ideal afternoon outing. I cycled down to Strathan and then along the track for a mile or so before leaving the bike and striking up towards the south-west ridge. I left the big track fairly quickly and just picked my way up, there was no path as far as I could tell, which tends to happen as soon as you leave the munros. The weather was constantly improving and the views were superb - Gulvain, Streap and Thuilm the most notable but the mountains of Knoydart also coming into view. The ridge begins to coalesce towards the top but progress was tiring for obvious reasons. Eventually I found a little path and the top section was really enjoyable. From the top, new views over Loch Quioch and the peaks I had enjoyed so much this time last year. Sgurr Mor was also impressive. I tried to follow the path on the descent but lost it fairly quickly, descending steep slopes back to the track and bike. A tranquil evening on the shores of Loch Arkaig.

Fort William parkrun

'Race': Fort William parkrun

Time/Position: 20.15 (5th from 66)

With my imminent age category change, I was conscious that I can't be constantly plodding slowly up hills, so I mixed things up with a parkrun this morning. And a splendid parkrun too, around the Nevis range north of Fort William, which I recognised from the mountain bike world championships I think. Not the quickest course, as you might expect, and I was obviously rather tired after the last few days. But it went fairly well, a gentle drag on forest tracks before a rapid downhill to the turn, and then an undulating finale along firepaths, forest tracks and dirt paths, quite reminiscent of Llandegla. A final little hill and a slow time, but acceptable in the circumstances. I then drove all the way to Strathan at the end of Loch Arkaig, a complete contrast.

Gulvain

Peaks: Gulvain (987m)

Area: Kinlocheil, Scotland

This peak is usually referred to as 'secretive' or 'mysterious'. It is indeed hidden from most roads and appealingly remote, and it ticked a lot of boxes for me today, forming the perfect transitional outing as I made my way to the wild west. I had camped in a superb spot at Callop, looking up at Sgurr Guibhesachan, a peak I did a few years ago, while drinking tea and having my evening meal. Part of the appeal of Gulvain was the potential to cycle a fair bit of the approach so that's what I did next morning, another late start waiting for an improvement in the weather which was still a bit drizzly, cold and claggy. The ride was really enjoyable, up a good track from Kinlocheil through Gleann Fionnlighe, which becomes increasingly wild and delightful. At Dail nan Uamachan, there is an old deserted building, and after this the track deteriorates but remained mostly rideable on my gravel bike. Gulvain now emerges properly ahead, a huge lump from this angle. I left my bike at the edge of the woodland and continued on foot up the glen, now wide open. At the end looms a bleakly obvious 700m slog up the south-western slopes. This was hard work, a relentless grind, although it was enlivened by changing weather patterns with threatening clouds over Moidart and nice views across to the nearby Sgurr Thuilm ridge I did in 2021. The steepness eases at a mini-plateau, when it started to rain and the mist came down at this point. A short rocky section leads up to a trigpoint, which for some reason is on this lower South Summit, meaning that apparently many people miss the main summit, which is much further away. No such issues for me, as the mist cleared and I could see the lovely looking ridge ahead. The cloud base constantly flirted with the summit, but from time to time I could see down to the wild valleys on either side and ahead to Strathan where I intended to head next. The ridge is nicely narrow in places and I wanted it to go on for much longer. The summit finally comes, miles from the road with a powerfully remote atmosphere although again the mist came down as I reached it. Gulvain is actually an anglicisation of Gaor Bheinn, which seems odd for such a hidden mountain. I had a snack at the only sheltered spot near the south top, and then the only alternative is to reverse steps back to the bike (2:50 and 13k/1200m, not including the biking). The weather never fully cleared and it was cold throughout, but Gulvain was an excellent option today. Back at the van, I had lunch and then headed back to Callop for another pleasant evening, with a bit more sunshine this time.

Beinn Achaladair, Beainn a'Chreachain

Peaks: Beinn Achaladair (1038m), Meall Bhuidhe, Beinn a'Chreachain (1081m)

Area: Breadalbane, Scotland

These two were a pleasant surprise, and considerably more interesting than their more famous neighbour Beinn Dorain which I remember slogging up a few days after the Jura Fell Race in 2014. In fact, both felt wilder than the average Southern Highlands peak, which might be due to their position. The weather changed in the night, with rain giving way to morning drizzle, low cloud and much colder temperatures. So I took my time, had a bacon bap, and relaxed for a bit before detecting an improvement (which was forecast) and setting off from the bleak car park near Achaladar farm. A trudge across moorland leads to the bigger slog up Coire Achaladair: I had been up this before en route to Dorain and it is a fair old slog. The cloud was lifting a little, although slowly, and I felt much better than yesterday after a good night's sleep. In fact I was surprised how good I felt, which boded well for future outings on this trip, the marathon seemingly out of my legs. At the top of the Coire, an easing and then a very windy few minutes at the broad col. This wind turned into a tailwind up to the South top of Achaladair, although it was also very cold, quite an intense windchill. Occasional glimpses through the mist towards Rannoch Moor. During one clearance I assumed I was looking across to the final peak of Beinn a'Chreachain. It was actually just the main Achaladair summit, which I reached fairly quickly as the mist came down again: very cold so I didn't hang around. The weather finally cleared properly just after I left the summit, revealing the superb crags to the north, as well as the vast expanse of Rannoch Moor. A steep descent with some rocky sections to Bealach an Aoghlainn. A steep pull from this gains the subsidiary summit of Meall Bhuidhe, now in sunshine. Superb views over the Southern Highlands. I still felt fresh for the final climb to Beinn a'Chreachain, not as shapely as Achaladair but nicely remote feeling and a long way from any road, reminiscent of a peak much further north. Again, it was cold and windy but now sunny with light mist. The route down was delightful, down a broad ridge initially and then down runnable grass to the wild cwm containing Lochan Chreachain. I had a snack here and a drink from the stream. Lower down, the path hugs the side of a steep stream down to wonderful Caledonian pines and the Water of Tulla, which has to be forded (there used to be a bridge). Beinn Achaladair looks very impressive here. Finally, a long slog along the tracks to Achaladair Farm and the remains of a C17 castle, and then the car for a much needed feed. Better, but also longer at 22.5k/1450m, than I had anticipated.

Beinn Chabhair

Peaks: Beinn Chabhair (933m)

Area: Loch Lomond, Scotland

As an innocuous little hill above Loch Lomond that I had never done, this seemed an ideal way to kick off my Highlands trip, particularly as I was still depleted after Manchester. The usual routine: 6am start, breakfast in Lancaster, lunch at Firkin Point, Loch Lomond. However, I either underestimated the hill or was still tired after Manchester (or, more likely, a combination of the two). I parked at Inverarnen in Glen Falloch at the top of Loch Lomond and walked through the campsite to the surprisingly obscure sidepath that leads off from the West Highland Way. This is very steep initially, although I felt OK up to an easing through a stream valley, Beinglas falls and woodland with views across to the Arrochar Alps. It was a beautiful afternoon: warm and sunny. The second part of the route is gentler but very boggy even after a dry spell. It had a moorland feel, albeit with nice views of the summit ahead, which looked closer than it was due to the complexity of the route. It follows the route of the Ben Glas burn up to Lochan Beinn Chabhair in a nice position below the peak. The route then turns left up a steep stream valley and then becomes quite tortuous, surprisingly so, and similar in character to the Arrochar Alps across the valley - lots of craggy humps and hollows with the path twisting between them. Nice sunlit views across to An Caisteal and other southern mountains. Finally, after numerous false summits, the route kinks south towards Loch Lomond and a short pleasant ridge leads to the summit. Lovely views of the Southern Highlands with fluffy clouds above and a nice sense of anticipation at the start of another Highlands trip. This all took far longer than I expected though, and I definitely felt the marathon in my legs - and this continued on the descent. I had a bath in the River Falloch and then retired for seafood chowder in Tyndrum before parking up at a favourite nook in Dalrigh.

Manchester Marathon

Race: Manchester Marathon

Time/Position: 3.07.19 (1281 from 24,000)

I last did Manchester in 2013, when the course had been wrongly measured and all the results were declared null and void. This was a shame, as it was a PB for me at the time - it took me until 2021 to get back to that level with my first post-Covid London. The idea today was to get my London qualifying time back: even though I've done London 12 times I still feel I'm missing out when I don't do it. As usual, I hadn't done enough long runs on tarmac at race pace, and this year that was combined with a general lack of racing. In particular, I would usually have a fast half marathon in my legs. That was all missing, but it still went well on the long haul out from Old Trafford through Sale (where we had parked) to Altrincham. I went through half in 1.29, feeling reasonable although not brilliant. It was too warm, and the heat was starting to build on the mild hills around Altrincham and Timperley: unbroken sunshine throughout. I vaguely remembered bits of this southern suburban section from 2013, although the course was generally pretty different. At the 16 mile mark I began to slow, and at 30k I started to implode in classic fashion. I then just went from gel to gel, losing energy pretty rapidly when they worked their way through the system. I had a couple of really grim patches, worse than I have experienced for years, and obviously lost a lot of time as a result. But I just about held it together to get to the last 5k, which I jogged in, upping the pace for the final section along Denmark Road and up Oxford Road to the University, which made a brilliant finish for obvious personal reasons.