In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||The Wall Ultra||2|| 2:00|| 70.0|| 112.65|
| ||REST DAY||3|| 3|
| ||Total||5|| 2:03|| 70.0|| 112.65|
|averages - sleep:5.8|
REST DAY 1 
slept:10.0 (rest day)
Rest day after The Wall. Went for a sports massage at lunchtime..
The damage report:
Swollen left foot (but not as bad as after Chester) which is bone oedema. My physio said not to worry as this is normal after an event of this magnitude. Advised me to ice it three times a day and keep it elevated.
Follow my recovery plan as before. Eat well (not lots of crap!), stretch, foam roll etc.
If the swelling has eased I can try some very light cycling on Thursday.
No running or training in general until next Monday but see how I go this week.
The Wall Ultra race 1:00 
slept:0.0 shoes: Inov-8 Parkclaw
See the previous day's description.
The Wall Ultra race 1:00  70.0 mi (1 / mi)
slept:6.0 shoes: Inov-8 Parkclaw
Rat Race - The Wall Ultra
Started at 7am from Carlisle Castle. The weather was cool and overcast to begin with followed by rain as forecast. However, it improved later in the afternoon and we had dry. sunny spells. Had a heavy downpour with hail and strong winds across the moors but apart from that it was ok. It stayed fine and dry into Sunday.
I used a new and very light pair of Mountain King Trail Blaze poles. I ran for the first hour or two as you advised before using a run/walk technique. Jogged the flats and power walked the hills.
The Wall baseball cap. Bloody expensive at £14!! Did the job though.
Fancy A Threesome team t-shirt.
Inov-8 Race Ultra shorts
Compressport calf guards
Inov-8 parkclaws with Enertor cushioned insoles. Feet still hurt despite the cushioning but no surpirse after being on all that road.
I taped my feet the night before. Lots of Compeed plasters and micropore tape which worked. I have only one tiny blister on my left toe.
I was averaging around 11 min/miling to start with - speeded up a bit to 10 min/miling but reined it in. Was aiming for 4 to 5 miles an hour.
Felt good, well in fact, strong throughout most of the race. I knew I would hit a low point in the early hours of the morning so mentally prepared myself. Still hard though, walking like a zombie at 2am!
Tiredness and the cold got to me though not as bad as I was at Chester. This affected me more than the other two as they didn't feel the cold at all even though the temperatures dropped in the night. I ended up putting on hat., gloves and waterproof overtrousers to get warm. Next time - put a warmer jacket in my drop bag for the night section as the OMM Kamleika jacket wasn't quite warm enough. Friends reckon I feel the cold because of my slight build/low body fat. I think it's age...
Fantastic countryside!! We had to climb up a set of crags and it was worth it as the views were stunning. Nice to get off road too. The area is rich in Roman history and we saw remains of forts etc. Well worth seeing.
Pit stops and checkpoints were very well stocked and manned. I felt my hydration and nutrition were much better this time as I kept eating and drinking. No swollen fingers or similar issues. They had 'proper' food at the stops - plenty of savoury items such as sandwiches, pies, crisps etc, not just plates of cake and Haribos. I've noticed that savoury food suits me better than sweet things so will stick with that.
There was hot food and drinks at the four Pit Stops and that was very welcome especially in the later stages of the race. I had hot food (noodle soup) and coffee at Hexham which helped and again at Newburn - the last pit stop before the finish.
People were wrecked at Newburn - hobbling in, lying around or trying to stay awake. It was like A & E on a Saturday night according to another runner. I had a large black coffee then a cup of tea and something to eat and felt a lot better. It was enough to keep me going until the finish.
Feet were very sore and aching by this point. Balls of my feet were burning and the top of my left foot felt like ti was being squeezed in a vice! I think all that road hammered my feet.... But apart from that no niggles or any injuries.
I walked the remaining 25 to 30 miles but apart from the dip in the night, maintained a Nordic Walking style and my friend mentioned that I was powering along to the finish. I felt like I could have run those last few miles but the three of us were in zombie mode by then.
Overall, this was a hard race due to a lot of it being on the road and there was some elevation but nothing too extreme I'd say. There are positives for me and areas that need reviewing/working on but apart from that I'm pleased to have completed it.
REST DAY 1 
slept:7.0 (rest day)
Travelled up to Carlisle to register for The Wall. Strolled around Carlisle cathedral - beautiful!
Resting for the rest of the day.
REST DAY 1 
Prep for The Wall Ultra.
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