In 5 days time I'll be standing on the start line of the Epona 100 for the second time, now as the first race of the Ona Series (3x 100 milers across Wales).

These are my A races, what I've been building for over the last 6 months, and it's safe to say the nerves are front and center on this one. With the Wild Horse DNF still lurking in my mind, and some less than ideal training going into this years event, my confidence could be higher. Yet at the same time I am desperate for an adventure, a grand day in the mountains, and an event that will hopefully rekindle my love of ultra running.

Training Review

First time around I thought it would be a struggle with 2 young kids, however now Ellie's in school, Charlie's a bit older and we have busier activity filled weekends, it is SO much more difficult fitting running volume in. Mad respect to any parents who take on this type of challenge, and even more respect to their long suffering partners (thank you Zoe ❤️)!

Due to this I think the one thing my training was missing was enough mileage in the mountains running on similar terrain this time around. Volume wise I'm happy, I definitely got the time on feet in from both trail running and hiking, but not enough vert or rocky ground for sure.

Here's a full breakdown of my training volume (excluding hikes) since January.

Key:

• 🌲 Base run (usually zone 2, sometimes steady)
• ⚡ Tempo run
• ⚡⚡ Threshold run
• ⛰️ Hill work (hill sprints, weighted hill hiking reps)
• 🌄 Long run
• 🏁 Race
• 💤 Rest

I'd opted for the Merrell Agility Peak 5s at the start of the year, however their first test in January, a 50k solo run, left me with a serious knee issue. I switched back to Altras here (specifically the Mont Blanc Speed, Lone Peak 9+, and Experience Wild 3+), which solved the problem for me, but did mean changing to a shoe with a very different geometry and needed to build volume in them steadily.

I also managed to tweak my ankle due to a particularly hard, fast, ego filled downhill sprint, that left me with what I suspect is a stress fracture around my achilles. It's oh so slowly healing, but still very much there this taper week.

Over 6 weeks I had 3x 50k runs which helped solidify some choices around the gear I'd use at the Epona: The Down's Syndrome Association run and BOWUM race led me to ditch the Mont Blanc Speeds, and Laura's Birthday Ultra gave me good confidence in the Experience Wild 3+ as a race day shoe.

I go into the race knowing that conditions have not been ideal, but also accepting that, and adjusting my expectations accordingly.

Possible the biggest roadblock has been a general feeling of fatigue, and lack of enjoyment in the process I've felt in previous years. I believe one big mistake was skipping an off season and keeping my volume pretty high, meaning I've been struggling with motivation. Sure signs of overtraining here.

To tackle that I've taken it real easy the last few weeks, taking a 3 week taper, focusing on enjoying running, and resting so I'm keen and ready for the race day.

I've also been working on my self talk, ensuring I focus on this being an adventure, a big day out in the mountains, a chance to explore the beauty of the Welsh wilds, and an opportunity to rediscover the joy of it all.

Kit Breakdown

Here's everything I'm carrying on my person from the start line, I'll break it down into sections below (cause boy is it a lot!)

Shoes

Let's start with the detail I focus on the most, my shoe choice! As always I've been back and forth on this so much it's getting a bit silly down.

After a few misfires in what were my original choice, the Altra Mont Blanc Speed, I ended up finding them too soft and unsupportive underfoot, especially on the BOWUM later into the race.

Conversely I used the Altra Experience Wild 3+ for an ultra and had a right blast. A great mix of comfort & ground feel, with a slight drop that I found helped with propulsion later into the day.

These will be on my feet at the start line. In my drop bag I have my ol' faithfuls: the Altra Lone Peak 9+. I enjoy hiking in those backup shoes, but for running I find them a bit too ploddy. However, I could hike forever in the Lone Peaks, so if push comes to shove I know they'll get me to the finish (just not particularly quickly!)

Pack

I switched out from my old pack, the Salomon Adv Skin 12, this year as the latest model had removed some useful features, whilst also having the durability of a wet tissue.

Now I'm using the Instinct X8 18L pack and honestly I couldn't be happier:

Pockets for days, plenty of storage options around your body, and enough space that I can get my full 100 miler kit in and still have some room for extra snacks.

Clothes

On the day I'll be wearing

• Bridgedale T2 LW Merino Socks - Found they wick well and provide good protection over distance
• Happy Stride Fitness Shorts - Slightly longer shorts for the taller gentleman, comfy with a liner
• Alpkit Merino Base Layer - Mandatory kit but I'll likely wear it at the start too
• Running Punks Trail Misfits T-shirt - Representin'
• Vaga Feather Cap - Light, easily packable short peak cap
• Central Beacons Mountain Rescue Buff - Warmth / good luck charm if I get injured and they happen to rescue me 😂
• Shokz OpenRun Pro Headphones - Music is free energy
• Castelli Nano Arm Warmers - Great at adding some extra warmth without taking up loads of space, will likely be wearing at the start if it's a cold morning
• Ronhill Classic Gloves - Thin and warmer than they have any right being, good for keeping off the early chill

Then in the bag I'll have these. I found the first time round on the Epona when we got to the night stretch I absolutely needed the extra layers, it's cold in the mountains at night!

• Craghoppers Waterproof Trousers - Required kit, unlikely to wear unless it's heinously wet out, but important if you hurt yourself and need to stop for a long time in the mountains
• Patagonia Storm Racer Waterproof Jacket - Packs into its own pocket and folds very small, but a much more substantial functional jacket than some of the thin bin bag ones you can get that pack smaller
• Patagonia R1 Air Mid Layer - Warming whilst being breathable, bulkiest bit of clothing in the bag though, I've taken to slinging it under the bag ala a rollmat which works well if it's not raining
• Montane Prism Mitts - Backup water and windproof gloves. Insanely warm, very good if it gets very cold, yet pack nice and small

Body

To stop the ouchies I've got:

• TrailSkin Trench Foot Cream - Apply to your feet first, slows down maceration when they are wet. Recommended by a lot of the Wild Horse runners and those folks had some seriously wet conditions
• Squirrel's Nut Butter - An old classic, my anti-chafe of choice, applied liberally everywhere.... EVERYWHERE
• Small Zinc Tape Roll - Stops nipple chafing
• Large Zine Tape Roll - To secure my hurty ankle and for anywhere else that needs taping to prevent friction
• Sun Cream - These roll-on kids bottles are great for easily applying sun cream on the move
• Obsidian Heart - A gift from the wonderful Katja Patton to absorb negative energy
• Toilet Kit (not pictured) - Butt napkins, a small roll of anti-chafe to reapply...after, plastic baggies to pack out toilet paper (leave no trace, even if it's gross)

Light

I'll have my Fenix HM65R-T V2.0 (who the hell comes up with these names!?) and a spare battery on me for the night stage, along with a Million Mile Light to attach to the back of my pack. This safety light doesn't require charging, it's powered by motion.

Safety

Standard gear I carry on all runs in case the worst happens:

• Lifesystems Pocket First Aid Kit - Including KT tape stuffed inside and some blister supplies
• Harrier Survival Bivvy - Bag you crawl in if injured and awaiting help in the mountains, mandatory kit for good reason
• Salomon XA Water Filter - Screws onto the bottles I carry, can be used to safely source water from streams if needed
• Paracetamol & Antihistamines
• Salt Tablets - I always carry a spare load in case I or another run really need some extra sodium

Fuel

I'll have to carry enough fuel to get me between the drop bag points on course (barring extra snacks at each intermediary aid station). My game plan on the fuelling front is:

• Plain Water in the Bottles - Found it's worked best for me, any drinks mixes or electrolyte tablets always seem to eventually turn my stomach. It's easier to source and refill plain water too
• Salt Stick Salt Tablets - Swallowable tablets to get extra sodium (~220mg a tablet), though I'm finding more and more that if I source my salts from food I avoid the nausea I'm often plagued with, so these are more a backup now as the gels, bars and chews all have a bit of salt in
• Protein Rebel Maple Syrup Gels - Good if you want to avoid maltodextrin based sports products, super tasty
• Veloforte Bars - Tough to get down but fill you up with good, real food based energy. I like that these can't really be eaten whilst running, forces me to slow down and eat them mindfully
• Veloforte Chews - An option if the bars are proving too much / too filling
• 3x Water Bottles - 2 in front, 1 spare in the back for longer stretches
• 1x Collapsible Cup - For the many, many cups of tea I'll need to get through this

Drop Bag

The terrible photo below is because I've not finished packing it yet 😅. Need to get some more plastic baggies for all the gear.

However here's a list of everything I'll be carrying in the bag, all in sectioned into waterproof bags (either those see through freeze bags, or waterproof roll bags for the bulkier stuff):

• Altra Lone Peak 9+ Shoes - My spare shoes, old faithfuls I know I could hike to the finish in whatever state I'm in
• Fuel For Each Section - Bagged up separately to reduce the mental effort I need when picking it up
• Spare Sun Cream - If it's especially hot and I run out of the one I'm carrying
• Spare Coat (x2) - Extra coats if it chucks it down
• Spare Water Bottle - In case one of mine breaks
• Alcohol Wipes - To freshen up and to clean my feet if I need to apply more tape
• Spare Foot Care Items
  • TrainSkin Trench Foot Cream
  • Squirrel's Nut Butter
  • Zinc Tape, Microporous Tape, KT Tape
• Spare Toilet Paper & Baggies - Hopefully won't go to loo enough to need them
• Spare Head Torch & Battery - An old petzl in case the Fenix fails
• Active Root Electrolite Sachets - Ginger and salts, good if my stomach is turning and I need something to settle it
• Large Blister Kit - With instructions (and some horrifying photos) on how to treat different types of blister
• BearHug Ankle and Knee Supports - In case I'm getting any issues and need the extra support to get to the finish
• Full Spare Change of Clothes
  • Shorts, top, mid layer, arm warmers
  • Spare thin and thick gloves
  • Spare buff and hat
  • Spare socks (Bridgedales and some thinner ones if my feet are swollen)
• Powerbank and Charging Cables for Watch / Phone - Thankfully the new COROS watch has a USB-C adapter so just the 1 cable needed
• Harrier Helvellyn Poles - Not a big pole user but these were invaluable in the last stage of the race the first year, a good option to have to get you through
• Cuddly Toy - Ellie gave me one of her bunnies to carry

Taper Time

5 days left: queue the random aches, niggles, doubts and stresses that usually brings, along with the reminder that this is all normal pre-race nerves and will settle the second we begin.

Best of luck to all the runners taking on the Epona this year!

If I had one bit of advice (for both myself and anyone reading this) it would be:

If you are tired, learn to rest, not quit. You have plenty of time, stop, give yourself a chance to think, then ask yourself: what can I do right now to make this better?