Richard O'Connor - 15k4rod Ulwell Challenge

The 15k4rod Ulwell Challenge was an idea to complete a 15,000 ft running challenge to help Rod and Ellen raise £15,000 for their mobility chair fund. His story and bio can be found on the crowdfunding page here.

The Ulwell stairs have been used as a regular location in session plans for my previous races such as UTMB in 2019. It's only 310 ft to the obelisk, however at an average of 25% gradient, delivers a punch and sharpens the descending skills when taken at pace.

Do you have a support team, or Is it solo self-supported?

I had the boot of my car all set up to be completely self-supported. 15 reps into it Rods wife Ellen turned up with a massive crew, which I wasn't aware of until they arrived. They set up a cake stall and all took part in doing some reps themselves, collecting money from passing walkers, runners and cyclists. Self-supported nutritionally, 100% supported motivationally.

15k4rod Ulwell Challenge

What was your nutrition fuel plan?

Every 30-40 mins I took a Saltstick fast chew, and consistently sipping Spring energy electroride throughout the challenge - approx. 3 litres. I used Spring energy speednut gels every 2 hours. supplemented with 2 x GU energy chews with caffeine every 30-60 min. As part of the plan I stopped approximately every 45-60 mins (every 5 reps) by the car and eat 150-300 calories

This consisted of;

  • Peanut butter sandwiches
  • Nuzest protein shake
  • Lizzis granola with almond chocolate milk
  • Strawberries
  • Tomatoes
  • Hot water to help digestion
  • Coffee
  • 2 x small cans of diet coke
  • Ready salted crisps
  • Ploughman’s sandwich
  • San Pellegrino blood orange cans x 3.

And constantly pouring water over body as temps moved to 25-28 on the hill between 12-3pm.

15k4rod Ulwell Challenge

How did it go?

It went bloody, well and everyone had a great day. The body had no issues, with each lap taking an average of 9 mins to complete, always descending fast and nimble. The Spring energy products pack a punch at 200+ calories, and they absorb incredibly fast and deliver. Mentally, as a coach, I am well versed with focusing on ticking off landmarks and keeping the pace achievable on the day. When completing such a challenge as this and last year the century4 sanctuary, rational processes are key to a successful happy day. I set out shells to take up from the bottom. see pics. I had to do 49 reps to get the vert.

Frankly I loved the challenge; the day was amazing with so much money raised in the middle of nowhere and Rod is one step closer to paying off the chair.


About the Author
RICHARD O'CONNOR

Madmule Fitness & Adventure Ltd

Follow Richard on Facebook, Instagram, Twitter and check out his website.
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