Project - Elderflower Cordial

Having made elderflower cordial a year or two ago, and found the results too sweet and a little bland I researched a few recipes and ideas and went for:

The Elder tree starting to blossom

30 elderflower heads
1.5 Litres of water
1kg Sugar
50g citric acid
2 lemons
1 large oranges
2 limes

1. I picked the whitest flower heads I could find, avoiding un-opened flowers or ones covered in bugs.
2. Boil the water in a kettle and pour into a large saucepan or bowl.
3. Stir in the sugar until it is dissolved
While the water is cooling

Trimmed and washed elderflower heads

4. Trim off the thicker stalks to leave more flowers than greenery.
5. Rise the flower heads in cold water
6. Zest or grate the skin of the orange, lemons and lime
7. Chop the orange, lemons and limes into quarters
The water should have cooled to a warm temperature by now
8. Add the elderflower heads, fruit zest and quarters, citric acid and stir gentle
9. Cover the saucepan or bowl and leave for 24 to 48 hours
10. Strain the liquid using muslin and keep refrigerated.

The concoction left to infuse for 36 hours

The batch I made was a similar concentration to regular cordial, and tastes much nicer with ice cold water. I still found it a little sweet so I'll try with less sugar in my next batch.

Finished and bottled

Race - The Pain and Suffering - 23rd June 2013

I arrived an hour early and joined the queue for toilets, if I've learnt nothing else from events, its to go tot loo as early as possible, to avoid the queues and the rapid degradation of the toilet's condition. With that out the way its off to join the back of the queue for my race pack. I pin my number on and attach my timing chip and  start my pre race prep. I wonder over with about 20 minutes to go, drop off my key and get ready for some stretching and warm ups. "10, 9, 8...". What? the first wave is starting? I thought I had 15 minutes to stretch and warm up? "3,2..." fair enough, I'll just forego my warm up. "Go". Not a fan of starting right at the back of 150 runners, but it didn't take long to get up to the leading group.

The pace was fairly steady and course was pretty flat a tire leap was the first 'obstacle', and after about half a mile the runners had spread out to single file. the 2nd obstacle of an under tarpaulin crawl was sandwiched with 10 press ups either side of the tarp. This was good fun but I did have my doubts to the numeracy skills of some of my fellow runners! More running and a few large, fallen, tree trucks to run along the top off, this again was great fun and a fun alternative to just leaping over them.

The course was clearly going to be lots of running with a sparse amount of horse fence style obstacles. Not really up to claims of "pain and suffering". But soon enough came a great obstacle, we had to carry 2 large heavy water containers around, down and then back up a small quarry / bomb hole. This slowed everyone down to a walk, and was a great challenge. it was then back onto the running. but after running to the other side of a small valley another water container carry was in store. There was a little confusion with the marshals whether we should have 1 or 2 containers, but we settled on one. this time the containers had to be carried around a similar small quarry but with added 1/2 meter boxes to climb over and tarpaulins to crawl under. Again great fun and a fresh approach to obstacle racing. It was now time for another long run around farmers fields.

Obsticles blur into each other at this point as there were very few noteworthy ones. The more memorable zone was a zig-zag route up and down a very steep hill side with a marshal enforcing press ups and site ups at the top of each leg. this was an energy sapping zone and worthy or the pain and suffering title. after more bland running, there was a great tire carry up the bank to the castle walls its self. but with no marker to tell you when to turn and head back to the tire pile it seemed a little confusing. A few more miles of running, horse jumps, and a barbed wire crawl and I was back insight of the car park. The final 1/2 mile of the course was great, a muddy trench to navigate, followed by a wall, monkey bars, wall, monkey bars, wall. the walls got higher with each phase, and I was greatly impressed to see marshals giving press up forfeits to those that couldn't manage the obstacles. I luckily had enough energy and upper body strength to complete the monkey bars and walls, only need a helping hand on the final highest wall.

http://www.thesufferingrace.co.uk/

In summary: A good 10 mile cross country run, but only a very average obstacle race, with only a couple of obstacles of any note, and all three of them being 'carry' obstacles.

Scores (out of 10)
Course: 4
Terrain: 7
Difficulty: 6
Return factor: 4 - but i'll wait to see what the organisers do in response to quite a lot of negative feedback
Overall: 6

Race - Beacon Hill Summer Solstice Run - 21st June 2013

This race is only 5 minutes away from where I work so I rocked up around 6:10, parked up and picked up my race number. I've ran here a few times both racing and training so I know the course and I know the race procedure. I go into my routine of stretching quite early and just potter about eyeing up other racers, and seeing what trainers people had chosen.

straining the quads

As the organisers mustered us over to the start line the cani-cross dogs started going mental, barking and pulling and generally getting over excited. This race is always great fun with lots of people and lots of dogs, I always like the surprise start as you can never hear the countdown of the barking dogs. "Go". Shit haven't got my watch on the right mode, or made final show lace checks. Arr well, after a quick fumble with the watch and a glance at my shoes, I'm off and picking my way past the smaller dogs and slower runners. The weather is prefect and the starting run through the woods is stunning. The course then opens up into a wide compacted stone path, and is the first mile of uphill.

I wasn't feeling very strong and couldn't get enough energy into my legs, and was slowly being overtaken by other runners, this was a  little disheartening but I decided I would take them back on the downhill. But as I hit the downhill I couldn't pull any places back but I was spurred on by a gang of miniature supporters with football rattles and loud cheers. My legs were really feeling the race today, so I planned to upcoming water station to give them a little rest-bite. This 10 meter walk allowed an other runner to pass me, but the short rest and water allowed me to push past him once I got back up to running speed.

Finish line sprint

The next hill was a killer, a 2.5 mile slog, my legs were heavy and I was pretty crest fallen, as I felt I should be faster and stronger up this hill, but my body was crying out to walk. I kept pushing, to try and keep hold of the place I was maintaining. A slight descend followed by short sharp climb saw me loose 4 or 5 places. But I know knew it was downhill all the way. I focused on a guy in an 'Avalanche Yeti Race' t-shirt and was determined to pick him off. But he could really open up on the down hill. But I managed to hang on to his heels as we both started picking off runners, with 500 meters to go he opened up the gap leave 2 or 3 runners between us. With 300 meters to go, I decided to empty the tank, bursting past the other runners to get insight of the Yeti man, on the final corner I had no chance of catching him, but looked over my shoulder to realise I was safe not to lose any more places. I was done in when I finished, both physically and mentally, It's not great feeling like you not running as well I you know you have in the past. and checking the results I was a couple of minutes slower than the two races, over the same course, last year.

But it was a beautiful day and place to run, just means I have to train harder to improve!

http://www.jackrabbitevents.co.uk
http://www.runner-photos.co.uk/rpEventSearch.asp?RaceID=BHS13

In summary: A hard 5 mile hilly race, slick organisation, and very beautiful scenery.

Scores (out of 10)
Course: 9
Terrain: 7
Difficulty: 7
Return factor: 8
Overall: 8

Race - Hairy Helmet Relay - 14th June 2013

I've see this race advertised for the last couple of years but have always managed to be busy or miss it. Friends have raced it and raved about it, so as soon as the dates were released I put it in my diary and started working on people to join my team. I could always fall back on Team Derby Runner if I needed to, but I wanted my stepson to race with me, so I approached my sister and squash buddy, who both said 'OK'. so that was a done deal, signed us all up and then told the stepson!

On the day, we parked a little further out to avoid all the parking chaos that would be in the official car park. we wondered down and my sister had already picked up the race pack, so we pinned our numbers on, chatted with mates and warmed up. The tactic chats had already started along with trying to psych out other teams with talk of how much training and how many complex carbohydrates we had consumed.

As the mustering on the start line began, I wondered over with the baton, as I was leading the team out in 'Leg 1'. I didn't fight my way to the front of the pack but just milled around near the back, mainly to avoid a sprint start, and to also have the boost of hopefully overtaking a few people once the sudden rush thins out. On the gun the 150 runners went out pretty quick, and I managed to start needling my way through the back  runners, my obstacle racing tactics showed their worth when I spotted a hairpin turn ahead and a small bottle neck forming, so I sprinted to over take 20 people or so so that I would not get slowed by the bottleneck.

The hill soon slowed my pace and a few runners I had just ran past came past me again. I was now spotting a lot more Team Derby Runner Vests and focused on trying to catch up with them. This was a great tactic although very painful as I could see them a few people in front of me and on the longer straights a LOT further in front too. At the 1 mile mark I glanced at my watch and had done a 6m45s mile which I was happy with, and knew that it was flat all the way now.

Even though it was about a mile and a quarter to go, if felt like a long, hard drag. The pace was tough, but I had settled into a group of 2 other TDR runners and we were slowly moving up and picking off other runners as we got closer to the beautiful meadow, with the finish line about 500m off in the distance.

Now came the decision of when to drop the hammer, I don't think I could push for a 500m string finish, so I waited for the next tree, and dropped the hammer pulled away from the two other TDR members and started picking my way through a few other runners, after 100meters of 'hammer time' my legs were failing and lungs were burning so I brought it back down to 80%. I thought I would have to walk, I thought I would have to have a lie down, but then saw the final turn and the huge crowds of waiting runners and spectators, so notched it back up to 100% for the final sprint towards my sister and handed the baton over.

Now I could sit down and try and get more air in and CO2 out and then try and find some water. I was happily surprised how quickly I recovered, looks like training and running is definitely making me fitter and faster. after my leg I chatted with a few more TDR members, friends and family and generally had a very very pleasant time. The queue for the free beer was rightfully very long, so we decided to patronise The Abbey instead, only stopping to pass my beer tokens to one of the many amazing marshals that had volunteered their time.

http://www.hairyhelmetrelay.co.uk

In summary: A great race, for a great charity, incredible supportive marshals, free beer, stunning scenery, perfect organisation, a very inclusive race format, completely faultless.

Scores (out of 10)
Course: 9
Terrain: 6
Difficulty: 6
Return factor: 9
Overall: 8

Race - RSPCA Carsington 7+ - 9th June 2013

When I woke up the conditions were looking perfect for a race, slightly overcast but warm, and with a gentle breeze, so after a few weetabix and some stretching I wondered off to Carsington. I was about 45 mins early so went and picked up my race number, did some more stretching and waited for my mate and sister to arrive. JP arrived and we had a quick chat about long or short sleeves, I had already committed to short sleeves and thought the weather was fine for a vest and shorts. As we mustered for the start JP, my sister and I potted about near the back spotting other Team Derby Runner shirts, and after the comedy false start, followed by jeering and laughing, the race started properly.

It was pretty cosy running shoulder to shoulder through the car park and the track got narrower as we reached the trail circuit. Looking back we should have started a little further up the placings as we were running a little quicker than the back half of the group. but we managed to pick our way through with sudden bursts of speed and bits of 'off path' running It took a good 2 miles before the field thinned out and I could settle into a race pace. At the first water station I slowed to a walk to make sure I could take a full cup of water on board, and had read a few notes that slowing to a walk at water stations can help with your overall performance, so why not give it a go, if nothing else I don't end up spilling most of the water.

As I left the water station there was shouts of 'See you at the Hairy Helmet' which was very funny, as I wasn't sure if they were simply promoting the HH or it was in reference to my Team Derby Runner vest or my hairy face. That put a spring in my step as we turned the corner and started the next few hilly miles. I love this track, I have walked, ran, geocached, cycled and even unicycled this track plenty of times and know the top path through the woods pretty well, and when the arrow pointed left to go up the hill, rather than the lower flat path, I was pretty ambivalent. Great, the trail is exciting and stunning; damn, the trail has steep hills and is pretty twisty. I was distracted from the pain of the first climb by following 2 nicely shaped woman in front, but as the descent approached, I open my shoulders and gate and bounded down, taking a few extra places. at the next big hill I was motivated by other people walking, telling myself 'if I keep running, I can over take anyone walking up hills', and 'you can rest on the downhills'.

This method was working well, slog up the hills and run like an 8 year kid down the hills, with arms flailing and out of control legs. This method was working well until I caught up with some fellow dressed in black t-shirt and black shorts. I caught him at the base of a hill and he started to pull away, gaining 5 meters as I reached the summit. 8 year old boy style beat him to the bottom of the hill, but he pulled away on the next ascent. Our leap frogging was really helping me push on the uphill, but this guy was a monster uphill. on the next descent, I swapped from 8 year old boy and envisioned my self running like Mo Farrah, long smooth strides, perfectly efficient and elegant. I know I still looked like I was running like Ewok but this dreamy vision in my head made the next short climb a breeze, and I never saw my friend in black again.

After a mile or so of flatter terrain, I descended the last of the significant hills and saw a chap struggling with hamstring, I asked if he was OK, and we started chatting as we ran the last mile and a half, my pace slowed slightly as we chatted about his marathon experiences, injuries, epoxy resins, and model aircraft building. It is amazing what you get chatting about with strangers when your running. As the race came off the dam wall, I thought it was time to drop the hammer and empty the tank, but I was enjoying the relaxed pace and chat, and continued for another quarter mile like this. The 100 meters sign then appeared. Well. It would be rude not to sprint finish. Hammer dropped, and a decent 100 meter sprint, cheered on by fellow Team Derby Runner, and my mates wife and kids. Once I had finished, I turned to cheer on my running buddy from the last mile or so, and thank him for the chat. I collected my goody bag and t-shirt and watched another Team Derby Runner finish and JP cross the line a minute later.

http://carsington7.jimdo.com/

In summary: A great race, for a great charity, incredible supportive marshals, stunning scenery, perfect organisation, completely faultless.

Scores (out of 10)
Course: 9
Terrain: 6
Difficulty: 4
Return factor: 9
Overall: 8