 Hi, rwy'n ni'n Cyffinx. I'm a farrunner and a farmer. I started, I fell running in about 2001. I've been farming since I was little. When I was little, I just used to run as part of running around the farm to go and get the ponies in. And that's how I got into running. And then I got into an office job and I left running and missed it. Because I didn't really realise how much of a big part of my life it was. O'r e Recovery, mae nhw pwysig o'r rwyf iawn o bobl i fod yn ddigon nhw. Felly yn ymgrifion gyda'r gwahogau'r cyhoedd y mwyaf, ond mae'r awdurdod yn gweithio maes o'w gweithio maes i'w hiadion dweud. Felly mae'r fath, er mwynais i'r gweithio'n cyfwedd. Felly mae i'r ymgyngh Cymru spell-run y cwyl fathau am ei pethu ymydd ymlaes cyfryd. Yn ei ysgoddo i, mae'r ymlaes o'r rhywbeth yn iawn. … ac mae'n dod dwi'n gwrthwyl a'r gweld drwyad. Rwy'n gwrthwyl wedi gwaith ymyrgyrch, rydych chi'n ddiddordeb gyd-dod. Mae'n rheidio'n hynny. Mae'n bywysig, a mae'n ymgrifudd ymlaen yn y ddweud… … ac mae'n ddweud oherwydd sydd wedi cyflaen. Mae'n ddweud oherwydd, mae'n gwrdd oherwydd ac mae'n ddweud oherwydd sydd wedi'i ddweud… … ac mae'n ddweud oherwydd i'n gwrthwyl ac mae'n ddweud oherwydd i'n gwrthwyl. relaxed ond dim eich lefbwyntol ac felly dweud y Sera Raol a'r dyfodd na fwy sefydlu'r ysgol y gallai gweinodd Jasmyn. Enw'r hoffa'r gweinwch o gael. Mae hyn nhw gadwch arall, Maori maen nhw wedi gael y hoffa'r gweinwch fitnau. Yr rheiser, rwy'n mynd i gweinwch yn 10km a yn gwybod i'r hoffa, ac rydyn ni ddim neud yn cael gweinwch mae phasbwydd hwnnw gyda'n hoffa. Yn rheiser dweud o'r 10km a rydyn ni'n gweinwch gwell o gefn o dyn nhw. ac yn ystod y bydd wedi gweld Abidash, 10km a gallwn amser I found the fell, so I've done very few road runs. The first far race I did was the Trounce which was just four miles and five hundred metres of climb. No, five hundred foot actually and I was really scared, I didn't think I could do it. Working, running in with farming, has been a learning curve over the years because initially I tried to follow plans Ac rwy'n credu hynny'n gweithio eich meddwl o'r gwbl yn ddechrau'n gweithio'n meddwl i'r ffarmol. A byddwn i gael, sydd y byddwn i gael, nes ydydd yn ymddangos. Ac wrth i'n ddweud, mae'n gweithio yn yw ddydd yn yma, a'r gwybod hynny yn daeth, ac yn fawr, dywed yn ni'n ddweud yn gweithio'n meddwl. Mae'r rhan o'r cyfnodd yma yn ddweud yn gyfodol, ac mae'n ddweud yn ddweud yn gyfodol i'r wneud am y bydd, bywch, mae'r bwrdd ar ddiwedd, a'r gwlad yn ymdweithio. Mae yma'r gwlad yn bwrdd ar y bod yn gwrs yma yn 2002, ac mae'r cyfarfwydd yn ymdweithio. Ac rwy'n ddud yn ddechrau eich bod yn ei ddweud o'r ffordd. Fy fyddai 42 pwysig yn y Llyfrgell yma'r 68 miol, ac mae hyn yn ymgeithio ar y 24 hour, ac mae'r cyfarfwydd yn ymdweithio ar y 2005. yn ymweld hon. So, mae'n hyn yn gweithio ffyrdd BG yn 2005 yn y fawr drwsgol i'r cyflwynt audio ar y cyfrif iawn. Ond rwy'n meddwl eu cyflwnt o gaeliaeth i'r cael y gwael yng Nghymru Padaeifol ar gyfer Charley Rhamsey ac rwy'n meddwl o'i a dwi'n gynllun gwrs oes yn ymweld, yn ymweld mae'n gweithio ar y record a'u gynllun o'r gwrs yw'r gwrdd. Mae'r ffwrdd ar y rhaid o 18, 12 o'r gwrdd, a'r ffwrdd ar y sector o 18, 6 o'r gwrdd. Rhaid o'r gwrdd yn bryd yn ffwrdd y wneud. Ac rydw i'n mynd ymweld sydd yn ymwyaf o'r 18 o'r bg perthyn. Rwy'n cael ei wneud o'r bg fel hynny'n gweithio'r llyffwyr yng Nghymddidol. 10 oes o dark peacon in it was Roger Beaumise ddysgu'r ddelch o'i ddouble BG. Written by Martin Stone actually. But when I read it I just thought that is absolutely bonkers. Nobody's, you know, who would have thought of doing a double BG the way he did it and actually completing it as well. But then that idea just stuck in my head. It must have been about, well probably about 2012, I knew I had the idea in my head for about 6 years before I actually got up the confidence to have an attempt in 2016 myself. So over the years when I've been doing the Paddy Buckley and the BG and the Charlie Ramsey, I've probably done about 12 rounds in total leading up to the double BG. So I managed to have quite what I call an elite support group that I always send emails out to and I sent those emails out to that group and their dark peakers, their lake race people, penister footpath runners, people I've supported and I sent that email out in the November before the double BG and they all replied and said they'd do it. Which was quite a relief and I also asked them to do two legs each so both the clockwise and the anticlockwise which again meant that they had a lot more work to do, probably less sleep and a lot more logistics for themselves. But it really worked on the day. So after I did the double BG I looked at the double Ramsey because people had actually done it both anticlockwise and clockwise, there was quite a lot of information on it. I'd also done a tranter round which is part of the Charlie Ramsey, I'd done that anticlockwise. So I knew more about it than say the Paddy and I went up and wrecked it which was quite hard because there's a lot of snow. The route starts and finishes in Fort William and it's 24 Monroe's so it's got about the same amount of climb and distance as the BG, 28,000 feet of climb and 66 miles but it's a lot rougher terrain because the Monroe's haven't got paths up them the way that I go up them so it's just heather and rock and if you don't often get it wrong because they're usually great big lumps but you can find yourself on some really awful deep heather or rocky terrain. So I planned it for 2018, I gave myself a year in between the two doubles to sort of recover and also to train for the double Ramsey and when I attempted it it was just really one of those really awful hot days well we had a really hot summer so I was bound to get a really hot day and so I still set off at midnight and I knew it was really hot because I was in my shorts and t-shirt at midnight and I was too hot and it just got worse through the Saturday it got hotter but I think because I was in the zone I was just going for it and I managed to blank out the heat but slowly across Saturday night and then into Sunday Sunday morning climbing Ben Nevis at eight o'clock nine o'clock in the morning was just horrendous I knew it was all gonna fall apart then because yeah I just felt really tired I had no breath I was out yeah I just felt I felt strong my legs felt strong but I didn't have enough breath to actually go fast enough and I thought well what we'll do is we'll go seven hours out turn around and try and recover some time on the way back when it gets cooler during the night but a few more things went wrong and I got blisters on my feet my support weren't there at the turnaround point because I was behind schedule so they'd left not knowing where I was and then yeah so I did get support in the end because they came back but by then I was two hours behind schedule so then we set off back and I still felt quite strong and we went into it was unbelievable we went into clag we'd been boiling hot and in brilliant sunshine all day and we went into this freezing cold clag which just meant we lost even more time overnight and so I think I just kept myself going by I'm pretty stubborn I think I always think there's a way around it I thought I was strong I could have made up time if maybe conditions have been better on the way back and I also because the support and the Rams is so much harder than the BG the supporters had to walk into this support point for four hours so they'd only bought one pair of shoes to change into and I really could have done with a larger size of my mud claws but I didn't have I only had like another pair of six and a half so again my blisters just hurt me too much on the way back so but I was I was pleased to finish on Monday morning after having no sleep for three nights in 55 hours and 54 minutes so I started doing races abroad about 2010 and I found that surprisingly they're really well marked so if I did a race here I was always going to take a map and a compass and everything and I took a map and a compass to the UTMB and found that every 20 meters there's a flag you don't need a map on compass they also have the checkpoints their food is a bit random they like to eat cheese and salami and bread which at least in the UK races you tend to get the stuff I like like rice puddings and beans but anyway so that was they do have a noodle soup that's really good out there and that's what I tend to live on now so and obviously the hills out there are way bigger than anything that we have here so a lot of the times I just I equate a hill out there to say one and a half Ben Nevis's because that's usually you can be climbing for 2,000 meters out there whereas in the UK we just don't have anything like that to climb so when I first started doing the races I realised that the training is very similar to the rounds you're doing maybe you know 24 30 hours on your feet so going up about the same elevation but when you actually get to the rounds and the races they're completely different in organisation because when you do the rounds it's all down to you you know you roots down to you you start time you start location often and what you're going to eat on the way and and the weather you can actually cancel around if you want to whereas on a race that that's all taken off you which sometimes is really nice and sometimes you have to work with what they're providing you instead of you being in control of that so I like to do one round on one race a year because I think that breaks it up really nicely and the training is obviously the same so you just do one and then you already trained up for the other I like to see people getting out and being active so the increase in in trail races and ultra races is good in that way but I do feel that there's now the pressure on the actual countryside in that there are a lot of events taking place and say the really popular area is like the Lake District and some areas of the Peak District and that unfortunately is having an impact on the fell racing scene because we've been fell racing for years and years very low key not commercial very little impact on the land because of our low numbers and all these you know there's a lot of commercial races coming in and I think over the years now hopefully the landowners will realise that you know we're not we should be differentiated between the fell races and the ultra races but overall I think the I love it when I especially when I see women you know taking on say a 30 mile area and maybe two years ago they were trotting around the streets like I was doing running three miles three times a week to lose a bit away I just think that that is great you know that they're pushing themselves to that sort of limit well I've always felt that women are sort of slightly behind men because we weren't allowed to do marathons until the 1980s but the reason that I'm sort of better at long distance running is I think once you run off over an hour you have to start looking after yourself you can't just run off with no jacket and no food and the wrong shoes on if you're running over an hour these things actually start to affect you that you've got to be wearing the right kit knowing where you're going mentally it becomes harder because you're obviously tired and so you need some energy so you need to feed yourself and I think that's first long race I did was tanky's trog which was Marston to Edale and after a sort of an hour I found I was passing people but I just felt I was going at the same pace as always it's them that slow down and not me that speed up so I think what motivates me to train because it's always a hard one actually I think if you are motivated you don't know why you're motivated you just want to get out there and do something but I know if I have if I've done a big challenge then I don't tend to put anything in the calendar for a little while because I know as soon as I've put something in the calendar that is what motivates you that you're slightly pushing yourself usually to do the next challenge or the next race so you need to get out there and train when the weather is really bad or you just don't feel like it. I don't have a very scientific way of looking at my diet or nutrition I did do once I read all well a load of books and tried it out and it just wasn't really for me so now I tend to eat just fairly naturally meat and three veg very traditional I'm a farmer my husband likes it it doesn't like key you are and hummus and stuff like that so we tend to go for the meat and two veg and and I think that really works I don't like processed food I like to see what's in my food I mean all those enumers and other chemicals on the back of everything I've tried to keep the chemicals down and I think that actually works I'm a very healthy person don't catch a lot of colds recover from injuries very quickly so overall I think it just good healthy diet helps so when I'm racing I tend to if it's a short race I tend to live on gels they're not great for me and my teeth feel awful afterwards but they work and you can get them down fast and if I'm doing a longer race say over 20 miles then I'll start eating what I call proper food which is sometimes muesli bars and and then every sort of hour I'll have something like a rice pudding or a little pot of beans baked beans or if it's hot the little pot of fruit salad and I also like this noodle soup that they have in Europe I found you can just buy noodles here and just make that up it's really quick. Back in 2012 I wasn't sponsored by innovate but I was trying to be so I was sending a few emails and before that so before I sponsored by innovate I had two pairs of shoes or I had a little I had three pairs because I'd always have like a racing pair a middle pair and then a like an old pair that was basically worn out but I'd still use them because I couldn't really afford to have lots of shoes and try lots of shoes so since I've been sponsored it's been really good to actually be able to try more shoes out because obviously there you should have more shoes for different terrains that I'm doing if a short fell race I'd be quite happy in my mud claws but I wouldn't use those for like a hundred mile fell race in the in Europe because the terrain is completely different I'd want a lot more cushioning and let well less grip but still some grip so it's been yeah it's been great actually being sponsored by innovate to be able to help the production of these shoes as well as wear them myself or some races well since I had cancer in 2006 I found Odyssey a cancer charity a small cancer charity that helps people who are recovering from cancer by giving them like a week long break in the countryside so it was a charity that was good for me because it was an outdoor charity they like to get people in the outdoors and so I've always raised money for them and then when I'm actually doing the challenges I like to sort of set a new target and see if I can raise that amount of money because when I'm out there and it's really getting quite hard and I want to ditch it I just think you can't ditch it because all these people are paying money to see you finish basically so you better better finish so to racing I would usually use if it's a foul race the mud claws the new graffins have have the best grip that I've actually seen my husband saw the first test shoes that I was trying out in 2018 and he said well they just look like a motorbike tire she says it's no wonder they've got such a good grip because they actually sort of come out either side you have to get used to running in them because you catch your shin a bit but once your legs realize that they have to be a part a little bit then they're absolutely awesome going downhill and on any slippery stuff or muddy stuff at all and I found that they've been really comfy as well right from the off I put first test pair on to do the three peaks last year and just ran 24 miles in them straight out the box and yeah just totally impressed no blisters no rubbing no nothing so that's what I'd rate you know usually it's a mud claw for a shorter foul race and then for a longer ultra it's the rock lights or the ultra 290s depending on where the race is so the monta Rosa last year was quite a lot rockier than the UTMB so I use the rock lights for that because I needed the extra grip in the bags I tend to have like a little race race fest have been brilliant for me because years well everybody likes bomb bags but I don't like bomb bags because they hurt me you know they go across my stomach so I've always used a little rucksack and now race vests are coming in and so I've got the innovate race vests for foul races and then the bigger rucksacks for ultras I think one of the best things about being involved in innovate is actually as soon as I met the clothes designer and she was a woman called Helen I realized that's why all the clothes fit women because she's a woman and we're not just wearing small size men's which is what a lot of other companies do and it's really obvious when you're wearing the clothes that they don't actually fit you they're just smaller and so yeah Helen's brilliant being brilliant in bringing on the women's clothing and the colors as well she's got a good eye for a nice color without it being too girly and then with the packs as well I spent ages when we went to the UTMB talking to James about what I really wanted out of a pack you know lots of accessible pockets but with a decent size backing as well and so that's come out as well and then with the shoes again I get some test pairs probably about a year before they come out and sent out into the hills and fill out product reports and try and sort of test them to destruction and you know and give my feedback on on every sort of aspect of them so the major leaps that I've I've seen in running tech and shoes has been the introduction of the graphene into the innovative shoes because last year when I I got a pair to test well I basically couldn't test it to destruction because it just wouldn't destruct I just wore it and wore it I wore it for all my Ramsey wreckies out on the rocks there the grip on on the rock was incredible and then you could swap from rock to wet grass which again there's always I've always looked for a shoe that you can do that with and it's just been impossible there's been no shoe that would do both wet rock and wet grass because they're totally different like compounds so you need usually needed a different shoe so the graphene just made made the grippiness on the wet rock a lot firma so that I was a lot more confident up in Scotland on that and I'm currently training in Wales and I found the same that the the graphene's making the shoe a lot more grippy and then you can just go out for days on end and not worry about your shoes falling apart they they just keep on going the tread looks the same now as it did when I first got the pair so if someone wants to get into ultra running or fell running um the first things you you would need is a decent pair of shoes with a bit of grip something like the rock light would be an excellent all-rounder because you can go you can do some road work with it a lot of trail work with it but it would also cope with taking you know getting out onto the fells and you'd also need a decent waterproof because hopefully you won't just be a fair weather runner and stay indoors when the weather gets rough and then I would say just start with a local you know something local four miles that you might know but introduce a few footpaths in there and then and then look at the the bigger hills and the wider picture and start exploring the countryside around you and then somewhere like Wales or or the Lake District or the Peak District well quite a lot of people say to me that I motivate them when they've got a training plateau I'm not sure I've ever had a training plateau I think I've got far too much I want to do to actually plateau but I think as I'm getting older I'm just waiting for that inevitable plateau so at the moment I'm trying to change my my training and certainly my recovery um so that I think it's older older people always say we need to train smarter and not harder or something and I think that's that's definitely true you need to listen out for those niggles and go and see those sports massage people that become your best friends as you well they should become your best friend as you're a runner because they they can work their magic on you and keep you running well there are a lot of people doing flat running and road running and at Penistive Footpath Runners now the the women membership is about half as the men's but most of the women will stay on the on the flat roads and won't venture out onto the muddy hills but I think hills are good for everybody and if you're good at hills even if you do a flat race your legs will find the flat racing easier because you and any little hill in there you'll find that easier too but um yeah so how to encourage people out there if I was to encourage people I think if you get an ordinary survey map not on your phone just get a map and actually start looking at some routes and um once you get out and you see what the views like from the top of the hill you won't I don't think you'll be happy running round the bottom of the hill so in 2019 I've got a couple of races planned but the biggest one is the Tour de Gience which is in September and I've just found out that I've got an entry for that which is 300 and something k so I'm going even longer and hopefully not slower at the same place that I do everything at I can see fell running and ultra running evolving um at the moment we're we're all in a little bit of a conflict with the land owners because the increase is is causing quite a lot of problems and I'm access officer for the fr a so I'm dealing with quite a lot with the peat district at the moment and hopefully in the future we can build a sort of working relationship where they understand what we want to do and we understand what they need us to do in order to to get that I would imagine one day somebody will do a triple round but whether they take sort of a week over it and nobody's actually that interested um I think that might be the case because I think the challenge for me is not to just do the round but to do it in the 48 hours so you're basically doing a double bob Graham because you're aiming for the 48 you know two times 24 hours and the same with the Ramsey it took me a long time to actually get over the fact that I hadn't done it because in my mind I hadn't actually done a double Ramsey I had been round the Ramsey twice but it was very slow it wasn't under the 48 hours that I was aiming for