Penistone Footpath Runners Quarterly newsletter Issue 74 Spring 2015 The Hill Contents Race/news round up • The 15 Trigs • Deficiencies in runners • It’s got to start with a 2 • The Rovaniemi 150 • HPM report • Stocksbridge Leisure Centre Upcoming events/races Results – in separate pdf The Hill THE 15 TRIGS A CIRCULAR TOUR OF THE DARK PEAK. 2nd April 2000 This run has its origins within the Dark Peak Fell Runners history of mammoth challenges and , though no written rules and regulations, is accepted to be an outing of 15 hours or better. A trig. point (or triangulation stations to give them their correct titles), for anyone that is not into hills, is a white three sided pillar, used by the Royal Ordnance many moons ago for taking bearings and levels of surrounding topography to create the great great grandparents of our ordnance survey maps of today. Incidentally, trig. points are now redundant as all surveying is now done from outer space. The 15 trig. points of the Dark Peak are (with their 6 figure grid references all on ordnance survey sheet SK) :- ROD MOOR : 263884 EMLIN: 240934 BACK TOR : 198910 MARGERY HILL : 189957 OUTER EDGE : 177970 ALPORT : 129933 SHELF MOOR : 089948 COCK HILL : 059962 HARRY HUT : 045908 KINDER WEST : 077894 KINDER LOW : 079871 BROWN KNOLL : 084851 BLACKDEN : 129878 WIN HILL : 187851 HIGH NEB : 228853 The start and finish is the Sportsman Pub at Lodge Moor, Sheffield. Gd.ref. 282862 1999’s pre Bob Graham training first brought the 15 TRIGS to my attention plus an article in a past copy of THE DARK PEAK NEWS written by Chris Barber and Jim Fulton. Several attempts last year to start the run with Johnathan Straker from the Dark Peak Fell Runners (DPFR) were foiled for one reason or another. A few months ago Richard Hakes (DPFR) spoke of a March jaunt around the route. No more was heard for several weeks. At the finish line of the Edale Skyline race on Sunday 26th March, Richard was recording times. As usual, I hung myself with my mouth, quote “ Richard, have you had any more thoughts about the 15 trigs? “ his replied “ yes Andy - next Sunday. Are you with us? It will do you good “. The actual route sounded demanding enough but the suggested starting time of 5:30 am on a Sunday, From Lodge Moor, made my heart sink. I thought there was only one 5:30 in any day and that was after I had finished work. The week drew on, Dave Griffin said he was ‘on for it’ and the only thing that would prevent us starting was fog. The morning of the 2nd of April arrived, I had set my alarm for 4:00am but woke at 3:50amin anticipation, or was in constipation. The view through the window was, to say the least , limited. It was very dark and very foggy. I picked Dave up at his home at 4:45 and Jim Bell at 5:10. Not one of us thought we would start. Arriving at the Sportsman and seeing Tom Westgate, Richard Hakes and Kev Saville already togged and ready for the off made us panic somewhat. First thing tom said was “ Dont make to much noise , we will be calling for a pint later on. “ Because of the fog we started late, 5:33am, a full three minutes. Head torches in hand to avoid reflection from the mist, we set off up the road. A right turn took us onto a steep downhill wooded path, we soon realised Jim had not brought a torch, I think it was a tree that got him. The first 1.5 hours was a bit of a mystery to me, but once we hit the Strines road I new where I was. By this time the first trig point had fallen, 37 mins , no problem. A little trespassing bagged the second at Emlin, Quite a bit more trespassing got us to the Derwent Edge path where we dumped our kit and legged it to Back Tor and back, trig point 3. Margery Hill in 3.5 hours and Outer Edge in another 29 minutes. It was 9:30 am on a Sunday morning and the body clock was saying time to get up. A long 72 minutes gathered in trig point number 6 at Alport 5 hrs 12 mins after starting. Richard kept reminding us we were only just ahead of schedule therefore no time to relax. Normally the Alport valley is a wonderful place to be, but when you have to run up i , and beyond, it looses some of its beauty. Shelf Stones looked good at 11:3 am, just over 6 hours into the run, only another 9 hours to go. It was somewhere around this time that Richard announced he had miscalculated in previous statements and we were in fact at least half an hour up. Now, as explained before, trig points by their very nature are on high vantage points, not so Cock Hill, but with no fog at this stage, and two, Tom and Richard, excellent navigators 33 minutes after Shelf Stones we tagged trig point number 8, past half way. The art of long fell events is in the constant refuelling with any type of food you can force down, whether you feel like it or not. With hindsight I should have eaten more coming down into Old Glossop. It was a fast decent and a 2 kilometre slog on a minor road to get us to the best striking point for Harry Hut. As soon as we climbed the stile onto the moor I started to lose the connection between brain and legs. The other 5 plus Dave Lindop and Willie Gibbins, who had joined us at Glossop, were several hundreds of metres in front which seemed insurmountable. It took me about 1 hour 15 minutes to catch up, which saw 2 more trigs ticked off, Harry Hut and Kinder West. I caught and past the group, with a little help from Willie (he took my rucksack for a while) at the Kinder Downfall, they had all stopped to top up water bottles. Dave and Jim joined me at Red Brook and we ran together to Kinder Low (number 11) and to Brown Knoll (number 12), it was 2:55 pm and I was feeling good. (back from the dead). Richard,Tom and Kev had done a brilliant job of navigating, but the strain was telling a little, everyone was tired. Blackden took 1 hour 18 minutes from Brown Knoll, it seemed a lot longer. Win Hill (number 14) took another 1 hour 18 minutes - just one left and 11 hours 58 minutes of “running “ under our belts. The decent from Win Hill to Yorkshire Bridge is a killer at any time but after 12 hours of hard labour it was diabolical. The road section to the foot of Stanage is a painful slog toil for anyone but to 6 weary and foot sore souls it was purgatory, the saving grace being the last trig was virtually in sight. A short rock scramble took us to within 150 metres of High Neb, we had done the 15 trigs except for the run back to the Sportsman about 1 hour away. The clag had descended and the rain had started, still, 14 hours on the hill and only rain for the last hour is not bad considering the weather others had to contend with on the 1/3rd marathon and the Doncaster ½ marathon. A very satisfying day out. Dave Griffin ran well ; Jim Bell ran ( and talked strong ) ; Tom Westgate was sound and solid all day ( well nearly all day ) ; Richard Hakes ( Mr Schedule ) was the route finder general and Kev Saville just got on with the business, I, other than the 1.25 hours mid run, had a “grand day out“ and finished feeling good. One day my left big toe might forgive me. 56 miles - quite a lot of climbing and 13 hours 27 minutes gives you a great sense of achievement and satisfaction. Andy Plummer TRIG POINT TIME ACCUMULATED TIME SPLIT TIMES Hrs:mins Hrs:mins START 5:33am ROD MOOR 6:10am 0:37 0:37 EMLIN 7:11am 1:38 1:01 BACK TOR 8:08am 2:35 0:57 MARGERY HILL 9:04am 3:31 0:56 OUTER EDGE 9:33am 4:00 0:29 ALPORT 10:45am 5:12 1:12 SHELF STONES 11:37am 6:04 0:52 COCK HILL 12:10pm 6:37 0:33 HARRY HUT 1:17pm 7:44 1:07 KINDER WEST 2:01pm 8:28 0:46 KINDER LOW 2:35pm 9:02 0:34 BROWN KNOLL 2:55pm 9:22 0:20 BLACKDEN 4:13pm 10:40 1:18 WIN HILL 5:31pm 11:58 1:18 HIGH NEB 6:31pm 12:58 1:00 FINISH 7:30pm 13:57 0:59 5 Most Common Deficiencies in Runners (From Runners World) As a runner, you’ll know you need to eat more calories than most to sustain yourself due to all the energy you’re expending. But what about all the other nutrients that are being used up as you run? Nutritional deficiencies are more common in runners than you might think as running increases the depletions of the stores, but you can help yourself by looking out for the warning signs and making sure you are topped up. Left untreated, they can lead to poor performance, running injuries and serious heath issues. The signs The warning signs - Most common is a reduction in energy and increased perception of effort in training.