Tips on safe mountain judgement
Joe Faulkner and Katie Cole – both Ex-Dragons and Mountain Leaders – share their thoughts and experiences from the Montane Dragon’s Back Race®:
Your toughest Montane Dragon’s Back Race® moment?
Joe: Day 4 in 2017 was a struggle due to the heat, and very dry conditions underfoot. All the mountain streams were dried up and I seriously ran out of water in the afternoon on Drygan Fawr. When I did get to a bit of flowing water, I stayed ten minutes in the shade drinking and sitting in it, assessing myself for heat exhaustion. At the end of that day, I was looking forward to a swim in the river, but the sun had dipped behind the hills when I got there, and I decided it wasn't wise to go in.
Katie: There are many to choose from but around 23km into Day 2 stands out. I had climbed up from Maentwrog into the northern foothills of the Rhinog mountain range. I already felt a creeping fatigue, after the adrenaline and buzz of Day 1, and found my mind catastrophising about the enormity of the challenge ahead and the many miles left to go. I was going slower than I had expected to be at that point and very nearly talked myself out of the race, almost allowing my inner self-talk to take control, convincing me I couldn’t do it. It was an awful moment, after the months and months of training just to get to the start line. Instead of giving in to that self-talk, I kept bringing my focus back to my breathing and the simplicity of placing one foot in front of the other, breaking the distance down into manageable 5km chunks. After very nearly calling it a day at the checkpoint in Cwm Bychan, I found myself running up the Mawddach trail towards camp at the end of the day on a high!
In your opinion, which is the hardest day and why?
Joe: Undoubtedly Day 2. Most people think Day 1 is the hardest and they get hyped up by Crib Goch and Snowdon. Day 1 needs to be treated like a prologue warm up day; cruise it and keep calm. Day 2 is much tougher with the variety of terrain, some very harsh, some interesting navigation and it’s only day 2! Again, pacing is key.
Katie: Day 4 was the hardest day for me physically, partly because of the distance and the cumulative effect of previous days. There was also a significant amount of tarmac at the end of the day, which felt incredibly draining, especially after the sweltering heat.
Strangely Day 5 (the last day on the 2019 event) was the hardest mentally. Exhaustion, frustration at not being able to run and lift my swollen feet and legs properly, feeling so close to the end and yet knowing it was not going to be easy getting there – lots of mixed emotions. There were a lot of quiet tears for me on this day and it usually takes a lot for me to cry! I spent a lot of the day alone in my own thoughts. Knowing that there would likely be a huge anti-climax after the event, I almost didn’t want it to finish and yet my body very much wanted it to end.
Joe re-hydrating at the support point on day 4 during the 2017 event ©Guillem Casanova
It’s day 2, the weather is poor, and visibility is not good, you never had the chance to recce the Rhinogs, what would be your tactics for the day?
Joe: Start early, keep calm and navigate, either with map or GPS. This is the day you could so easily mess up and lose big - race ending and time penalties.
Katie: I would slow things down, putting finishing the day safely above my desire to move quickly in this section. The Rhinogs can be intimidating, with plenty of loose rock, which in the wet is very slippery underfoot. There are no real paths to follow in some places, particularly around Rhinog Fawr. I use a mantra that I was taught in rowing when I am navigating difficult terrain in poor weather - slow is smooth and smooth is fast (efficient). I would take it slowly and so be less likely to make mistakes, being overall more efficient in my navigation and progress on the route. I would keep checking my location on my map or GPX route and relocating myself on the ground to any features that I can see. I would not wait until I feel cold or tired to take action – I would get extra layers on early, eat and drink, as this will help me to feel that I am in control, managing myself well and consequently will help me to comfortably focus on navigation and the task ahead.
It’s day 3, you are somewhere on Cadair Idris in the mist but not sure exactly where, momentarily you are the only person around, you are starting to feel a bit chilly, what would you do next?
Joe: Put another layer on straight away. Pull on your windproof or more if needed. Don't forget gloves, as once your hands are cold you will stop doing other stuff like eating, never mind navigating. Pull out your smart phone, use OS Locate App, get a Grid Reference and identify where you are. Then, 'Keep Calm and Navigate'. Don't just follow the crowd or go in the wrong direction.
Katie: I would stop, focus on staying calm and do positive self-management, putting layers on, especially gloves and a hat (navigation is much easier with warm hands!) and have something to eat and drink. I would check my map or navigation device and attempt to work out my position. If I am confident that I can return to a last known location, for example the small hut on the summit of Cadair, then I would do this and make a plan from there. This may simply be to carry on the route again but pay closer attention to my navigation, checking my map and direction with my compass frequently, looking for paths on the ground and the features around me. It can feel reassuring to see someone else and tempting to blindly follow them but I would remain vigilant to my own navigation at all times.
It’s day 4, you are exhausted and feeling low, you are questioning whether you can continue, what would you do next?
Joe: Think about putting clothes on, and definitely eat something sugary. Back this up with fluid, water is best, then eat more substantial food. Then think about your headspace. Bad patches pass, especially if you manage them correctly.
Katie: This is a very personal one, as it requires managing our own thoughts, feelings and emotions, which are so individual to us. Being aware and accepting that these low points will come and having some tools ready to deal with them is important. Firstly, I would check that I had eaten and drunk recently so that physically I was looking after myself as well as I could. I would remind myself that I had come a long way already, which is brilliant and that my goal is to finish. I would remind myself that I am in control of my mind and thoughts and do not have to listen to self-doubt. I would then try and refocus my thoughts on something positive - I personally carried a small, laminated picture of someone special to me and a poem that made me smile and helped me regain perspective. Sometimes joining up with another runner and making some conversation can help and it may help them too - if they are also battling with their own thoughts. Breaking the remaining distance down into smaller achievable chunks, focussing on just doing the next 5km or even 1km, can make it more manageable. We all have deeper physical and mental reserves than we think we do, our minds will try and tell us otherwise but if finishing the event matters enough, you will find a way (injuries/illnesses incompatible with physically completing it aside!).
Katie running over Cadair Idris in the mist on day 3 during the 2019 event ©No Limits Photography
“I’ve only ever done trail or road races; how should I prepare for the Dragon’s Back Race?”
Joe: Seriously? You need to spend big chunks of time in the mountains, preferably on British type terrain. Alpine trails aren't appropriate.
Katie: Spend time in the mountains when you can and get used to managing yourself and your kit in more exposed, remote environments. Learn some basic navigation, there is no waymarking on the ground for this race and don’t be tempted to rely on following other people, due to the distances, you will find yourself alone at times. Practice using the kit you will use in the race, including carrying sufficient water, which is by far the heaviest part of your pack. Pace yourself for a multi-day event – this is a very different challenge to one day trail and road races. By the end of the week, you will likely find yourself walking terrain, which you would normally easily run at a good pace in any other race. Prepare yourself mentally for the cumulative effect and don’t be tempted to race hard at your usual pace at the start. If your goal is to finish, you are more likely to achieve this by playing the long game, be prepared to be conservative with your pace and efficient with your energy. Practice eating and drinking on the move – you will need to do a lot of this in 6 days!
Rough and rocky - be ready for the wild Rhinogs on day 2 ©No Limits Photography