Ups and Downs

So, that's it! The mountain running season is officially over for another year. I can't help but smile at the many amazing memories created during this season but I internally weep at the fact that there will be no more mountain adventures with inspiring mountain running friends until next year. Okay, maybe it's only six months until the start of the next mountain season... that makes me feel a little bit better....

If you regularly read my blog posts, you will know I was selected to run for Britain at the World Mountain Running Championships again this year. The World Champs were held on September 11th at Sapareva Banya, Bulgaria. 

Prior to the World Champs, I was so lucky to be able to spend some time in the absolutely beautiful valley of Livigno in Northern Italy near the Swiss border. It’s 1,800m above sea level and every mountain runners’ paradise.

The beautiful Livigno valley

"I’m here with some of the British Athletics mountain running team to acclimatise for the World Mountain Running Championships, being held in Bulgaria on Sunday (September 11). It’s been an invaluable experience – and my first at altitude. I love waking up each day to a chorus of cowbells and marmots whistling, seeing the magnificent mountains encompassing the horizon, and then heading out to explore them. A run in the mountains at the hands of mother nature. There is so much freedom in that."~from my blog post for Inov-8 about life as a teenage trail runner.

A big thank you to British Athletics for allowing me to experience that amazing opportunity. The camp really opened up my eyes to the mountains and the incredible world in which we live. The time spent in Livigno with some of the senior British mountain runners really increased my passion for the sport of mountain running and made me understand the dedication and determination elite athletes need to achieve their full potential as we basically lived as full time athletes during that time.

Livigno was extremely beautiful and I really want to return there again one day to make more unforgettable mountain memories.

Sunday long run in the mountains

Training alongside Emmie Collinge // Pic: Phil Gale

After the time spent in Livigno; it was time to head onto Bulgaria to meet the rest of the British Atheletics team for the World Champs.

Straight from the first stride forward on my warm up for the race; I knew it was going to be tough out there. I felt awful; like I was running through treacle. My breathing sounded like a steam train chugging into the station.

I tried to be competitive throughout the race. I got out okay but then I just went backwards. My legs had nothing. A very very bad day at the office. I admit coming over the line; I was devastated. For me, that race was more of a learning experience rather than a success.

For others, it was one of the main highlights of the Summer season. This was the case for my friend and team mate Bronwen Jenkinson. Earlier in the race Bronwen had passed me looking really strong. Upon finishing whilst I was lying on the floor trying to come to terms with the race, I was so excited to hear that Bronwen had finished in the bronze medal position. Seeing her receive her flowers on the podium and her medal later on in the evening was so lovely. Her medal is testament to all the hard work she has put in. It couldn't have happened to a nicer person. She was one of the first people I met when I started mountain running many years ago and I am truly happy for her.

Team GB in Bulgaria

A week later, it was time to head to the Lake District with the Welsh team for the Junior British and Irish Mountain Running Championships. We would once again meet with Little Man, Skiddaw. I just hoped I could put the bad race behind me and run a positive race here. Although I felt a little bit better than I did in Bulgaria; my body still felt tired and lethargic. When I finished I admit I was unhappy with third position and wish I had listened to my family who had told me to rest and not try to put my body through any more stress.

British & Irish MR Champs // Pic: Woodentops

When I went to the training camp at altitude, I was taking a huge gamble as I had never been to altitude before and so was unsure how my body would respond. As it was, the altitude didn't do me any favours when it came to the two races and looking back now I think perhaps I did try to do too much at altitude. Nevertheless, I wouldn't swap that experience in Livigno for the world because it has allowed me to learn new things as an athlete and has allowed me to grow as a person. Next time I go to altitude, I will be more aware and knowledgeable about how my body will respond.

The two races in September may have not been successful for me but they have added to my experience which I will call upon in the future. At the end of the day, I am only young and I've still (hopefully!) got many more races to run. Ultimately, I run because it is fun and something I enjoy. I've learnt that there's no point in beating yourself up about the bad races. The bad days just make the good days even sweeter.

“Frame every so-called disaster with the words; In five years time will this matter?”

I've already moved on from my poor performances and I am looking to the exciting future ahead.

Trofeo Vanoni is always a brilliant race to end the mountain running season with. This year was no different. I headed to Morbegno with the Welsh team for this prestigious mountain race just last week. We met with the Snowdon race team at Hotel Margna once again and we were all soon busy catching up with each others' adventures.

This whole weekend was kind of like a spell of Deja Vu as we seemed to follow the same sort of itinerary as last year. One of the highlights was another trip to Lake Como where some of the members of the British teams enjoyed a chilly dip in the lake. Like last year, I accidentally (on purpose!) forgot to bring a spare change of clothes to swim in the cold waters.

A chilly dip in Lake Como

Beautiful Lake Como ft. the legend Ben Mounsey

Soon it was race day and I stood on the start line, excited for the challenging race ahead. Throughout the race, I found I was really having a good time. I felt strong, definitely better than the races in September and much more like my normal self. I enjoyed the steep climbs up out of the town and the descent was over in a whirlwind of noise as the Italian atmosphere was fantastic. I finished the race in 7th place, 22 seconds quicker than last year. I'm very happy with this performance and this was just what I needed to boost my confidence again.

Start line

Making my way up the hill // Pic: Gareth Hughes

Pic: Ben Mounsey

Pic: Achille Marchi

The rest of the British ladies did well again this year with Heidi Dent (Snowdon Race Team) in 6th, Lou Roberts (Snowdon Race Team) in 9th and Sian Williams (Wales) in 15th. I have a really vivid happy memory of us all laughing and smiling together near the finish line, exhilarated by the race.

All of us ladies went out on the course to cheer the men on during their relay. The clouds came down and it started to rain which really made the descent very tricky. The Snowdon Race Team ran well to finish in 4th place and the Welsh team finished 11th. Next year the women's race will be a relay too and I really hope I will be selected again to experience this as the men's relay race looks so fun!

The two HD's and matching Inov-8 XTalon225

Welsh flag out on the course

At the finish with the Snowdon Race and Irish Teams

The next day, there was time for a run from Morbegno up into the mountains before our flight back home. It's always so nice to run with a group of runners who all share the same passion and love for the trails and the mountains. The views were incredible and this run once again reminded me why I love the mountains and the natural beauty of the world. I just wish I could run in the mountains forever!

Autumn mountain adventures

So with the season over there is time to reflect and remember. 2016 will be the year I remember for winning my first international individual medal at the European Mountain Running Championships and it will also be the season I remember for having a disastrous race at the World Championships. But that's okay... it's all a learning process.

European Mountain Running Championships 2016

The mountain running season of 2016 will be remembered for the magical time I got to spend in the Italian mountains in the beautiful valley of Livigno. It will be remembered for the many new friends I have made throughout the mountain running world. It will be remembered for the ups and also the downs. I am even hungrier and more determined for next season. I hope you will continue to follow me along this journey.

Mountain Running Friendships

I would just like to thank my family, friends, teammates, Welsh athletics coaches, British athletics coaches, Sport Wales, Welsh Athletics, Inov-8, The Ron Pickering Memorial Fund, SportsAid, The Metropole Hotel, Junk n Disorderly, Arvon Ales, Happy Home Gift Company and everyone else how has had their hand in helping to make me the athlete and person I am today. You know who you are. Thank you to you all for your unwavering support and I hope I am doing you all proud.

Finally, I would just like to finish by telling you all about a really exciting film all about Nicky Spinks and her Double Bob Graham Round.

In May 2016, Nicky Spinks made history by becoming the fastest person ever to complete a DOUBLE Bob Graham Round. I don't know about you, but one time around sounds enough to me!

This Double Bob Graham included 132 miles around the Lake District, covering 84 summits with over 54,000 ft of ascent. This took Nicky just 45 hours and 30 minutes. She took over an hour off the previous record set in 1979 by Roger Baumeister, who was there in person to support Nicky during her attempt.

Now the story of Nicky’s incredible life and phenomenal Double Bob Graham Round success will be told in a new film called RUN FOREVER. The film will be premiered at the Kendal Mountain Festival in November, after which it will have its public release. To whet your appetite here's the exclusive film trailer.

That's enough of my ramblings for one day. Time to get running around some muddy cross country fields.

Until next time,
Heidi x

Paradise

Her ragged breath escaped her lungs, creating a cloud of water vapour, adding to the misty haze already floating over the damp forest clinging onto the tops of the ancient conifers. 

And her feet; how they gracefully stroked the rocky undulating forest track. An eternal rhythm, an eternal pace, an eternal awareness that she was traveling forward using the power formulated by her own two feet. How truly mesmerizing was it that she felt so alive in this forest wilderness; surrounded by nothing but her own frantically beating heart and all that the untamed habitat around her possessed. 

She was not in nature. She was simply part of Mother Nature. An unspoken alliance was built with the tall trees surrounding her. A deep understanding; no matter how far she swerved along the path, flying on silent strides, breathing in the damp, fresh, wood-like air. And, no matter how exhausted she felt; if there was ever a time when each stride forward felt heavier and more laborious than the last, as the monotony of dragging her slight frame up a lung-bursting ascent became too much. All she would need to do was stop. Draw to halt and simply take a moment to survey the spectacle of nature. 

This was performed now as her legs screamed for their need of oxygen at the summit of a lengthy climb. Her body and mind had carried her to a new height, well above the forest. The misty cloud had parted and given way to rays of sunbeams which penetrated her skin just as they penetrated the earths'. The girl held her sweaty hands on her pounding head and sighed a sigh of contentment for there was a panorama of stunning, wild landscape all around. At that moment, she could conceive the idea her own flesh, body and mind was just a tiny speck in the enormity of the universe. These had to be the moments she lived for. She was not to be tamed and neither was nature; as they worked together in harmony.

A wave of new strength pulsed through her body, unravelling from her feet, right through to the top of her head. There was a gentle nudge, a forceful ache arising from deep within her soul. She needed to move her body once more and feel the gentle breeze caress her face. The descent was waiting for her and she graciously obliged after lingering to steel one last glance, committing the image to memory. She would need to obtain that photograph later.

She tore down the single track, descending as fast as her body and the laws of physics would allow. Her limbs; a tangle of blurring momentum. The wind; rushing in her ears, and her eyes; streaming tears of sheer velocity but also tears of happiness. This was the closest she could get to flying and she had never felt so alive.

Each jarring bend caused her rhythm to change. Moving swiftly, dancing over the terrain that seemed to laugh with amusement at her gleeful sense of wonder. It was only natural that a monumental mouthful of joy escaped her lips and filled the eerie silence. She encompassed the forest with these sounds, scattering the notes as if she was the conductor of this marvellous created kingdom. She was soaring on pure, raw human emotion with her senses activated to their highest heights.

All too soon, the forest floor began to level off slightly and with it her legs began to move less frantically. Her muscles and bones were slowly able to relax into a settled rhythm once more.  She began to stare up, towards the tops of the tallest trees, enchanted by the stories they must have to tell of lives and adventures gone by. She almost stumbled into a lone deer, gracefully racing over the dirt path. Stopping dead at the same time, the two creatures stood eye to eye. One; chest heaving, breathless from the exhilarating descent. The other; calm and motionless, more confident than fearful, as if knowing the girl would do no harm. 

Fascinated by the deer's continuous gaze, the girl extended her arm outwards; silently pondering whether the deer would agree to be touched. She longed to feel its warm fur beneath the palm of her hand. Alas; the spell was broken and the deer made off into the thicket, not wanting to make contact with the foreign human world. For the girl, just feasting her eyes upon the deer would have to be enough today.

Again, commencing her movement along the winding paths through the trees, the girl began to realise she would soon be transported back to reality. To a modern world far away from this peaceful, tranquil place. The forest haven conjured up a magical, mystical atmosphere, where in the shade and amongst the protection of the great trees, time seemed to slow and she had space to breath, think and ultimately; live rather than exist.

The green forest from where she was emerging provided her with a place to play, be free and escape the monotony she experienced in everyday life. With each familiar stride forward she was nearing her materialistic, metal car that would provide transport to the concrete forest where she lived, worked and interacted with other people.

She always felt a pang of regret as she drove away from her blissful sanctuary. A pang, often replaced by a feeling of protection. She knew deep in her heart she would return tomorrow to run her well-trodden path once more. In person or to explore in her dreams; either way would be enough. To once again, run wild hand in hand with nature’s paradise.

A Little Catch Up...

It's the start of a new week... the sun is shining down over the mystical land of Wales. My morning run along the trails done... Climbing over fallen trees, floating through the fields. Now it's time to gather my thoughts and bring you all up to date with what's been happening recently. 

30th July 2016: British Athletics trial for the World Mountain Running Championships, Skiddaw

Skiddaw, Jenkins Hill. What a hill. What a test. Walking the course the day before the race, I knew the race was going to be a toughie. A real mental battle. 

Ultimately, I knew the race was not going to be against the other runners... it was going to be against yourself and your own head. Against your own desire to do your best, leave it all out there on the course and get up that hill as fast as you could.

The start of the junior women's race was fairly flat, with a gradual climb. I knew if I went off too fast I would be suffering when I got to the brutal climb so the plan was to go off steady and meet the hill at an easy pace when I got to it.

Sticking to the plan, I led the pack along the easier section, trotting along nicely, skipping over the stones. All too soon, we met with Jenkins Hill and the fun began. 

A little bit of running, a little bit of walking when the pain gets too much. Up and up, feeling like my lungs were going to burst. I'd honestly never ran up anything so steep before.

Running up into the misty clouds which were hanging over the hill, around the final steep switchback, I knew I'd done enough and managed to run relaxed along the more gradual last km to the finish. 

By winning the race, I'd automatically qualified to run for GB at the World Mountain Running Championships alongside my Welsh team mate and friend Bronwen Jenkinson who finished in second place. 

Well done to everyone who competed in all the races that day, just completing that brutal course is an achievement in itself. 

Time to put the hard work in for the big one in September. 

The British team for the World Mountain Running Championships on September 11th in Bulgaria can be found here.

Working hard during the trial

British Junior Home International Training Camp, Caldbeck YHA

This past weekend, I travelled up to the Lake District once more, this time for a training camp with some of the other up and coming young mountain runners in the UK. 

Let's be honest, it wouldn't be a training camp if I didn't fall over or damage myself in some way.  I again managed to do just that by slipping on a rock during the first run of the camp shortly after we arrived. This resulted in a very cut knee that wouldn't stop bleeding for about 24 hours. I'm just lucky I don't damage myself more seriously when I fall!

The camp was a lot of fun, learning new things and getting to know some people better. 

We did a hill session on the dreaded Jenkins Hill up Skiddaw into driving wind and rain but this was good fun even though we were all soaked through when we finished. 

There were talks about massage, warm ups, winter training, nutrition, the mental aspects of running, international opportunities and many fun team building activities. 

Thank you to everyone involved in creating such an inspiring weekend.

Sunday long run with the rest of the juniors

Team building activities involving getting the pole to the ground

******

I've got some more exciting news as I am now very thrilled to say I am an inov-8 brand ambassador! I'm so proud to be supported by this brand and can't wait to get running successfully (I'll try not to fall over!) in more of the kit and shoes and also write some blog posts for the brand. 

A big massive THANK YOU to inov-8 for giving me this opportunity. 

I am excited for what the future may hold. Nevertheless, for now as we learnt at the training camp on the weekend... it's time to focus on the three p's. 

positive, present, process

Until next time, 

Heidi x

European Mountain Running Championships

Inhale. Exhale. The finish line in sight. The crowds cheering, screaming with excitement. 

A girl on my shoulder, suddenly sprinting past me. A barrier between a medal and fourth place. I could not finish in fourth place. I would not finish in fourth place.  

My arms pumped harder. My knees rose higher. My stride extended. My lungs; barely able to take oxygen in. I was a tiger about to pounce on it's prey and I would not give in to the pain.

I suddenly found an extra gear. Surging forward towards the finish line. Flying past the girl. Feeling like my legs and lungs were on fire. So much momentum. I would not stop until I was past that line.  

Crossing the line in the bronze medal position. Arms raised triumphantly in the air. Collapsing from the lactic acid swimming in my muscles. Kneeling, my head in my hands. I couldn't believe I had done it. 

My first international individual medal....

crossing the finish line

 

Back to the beginning

The plane left British soil and soared off the runway, up into the sky towards a new adventure. On board were the excited British Mountain Running team, ready to touch down in Italy and begin their quest for success at the European Mountain Running Championships in the scenic tourist town of Arco near beautiful Lake Garda.

I was part of the Junior Women's team and this was to be my fourth British mountain running vest and my second time racing at the European Mountain Running Championships. Having missed the British trial due to a niggle, I knew I was very lucky the British selectors selected in my favour. I couldn't wait to get out there in Italy to prove I was worthy of the selection by racing to my absolute best.

The strong British team were as follows...

Junior Women:

Scarlet Dale
Heidi Davies
Laura Stark
Bella Williams

Junior Men:

Josh Boyle
Gavin Bryson
Ciaran Lewis
Jake Smith

Senior Women:

Emmie Collinge
Heidi Dent
Rebecca Hilland
Sarah Tunstall

Senior Men: 

Tom Adams
Andrew Douglas
Ben Mounsey
Chris Smith

Team GB ready for the opening ceremony

The first thing we all noticed stepping off the plane and out into the Italian air was the heat. This was obviously something us Brits are not really used to and would make the races even more challenging. I think we can all echo the words of Ciaran as we left Italy on Sunday; "The only thing I won't miss is the constant sweating from the heat."

During the few days before the race, there was time to relax, become familiar with the course, swim in the hotel swimming pool, eat lots of Italian food and get to know the rest of the British team better. 

Walking the course

 

I know I've said it before in previous blog posts but I will say it again; the people and the community surrounding the sport are what make mountain running so special. There are no egos, everyone accepts one another for who they are and I am so proud to be part of such a close knit GB mountain running team. 

There was a good mix of old and new faces competing for the British team at these championships. The old showing the ropes to the new and soon everyone knew each other and felt welcome within the team. No matter who is in the team each time I have represented Britian, everyone has always got on with one another and it is a testament to the atmosphere within the sport.

Soon it was time for the opening ceremony but before that we all had to obviously have the obligatory team photographs. Chris had emailed us all prior to flying out to Italy to tell us to bring our club vests so we could get a picture of all of them as a way of saying thanks to our clubs for helping us along our journey's to running for our country. This was a lovely idea and the picture looks pretty good with a mixed array of Welsh, Scottish and English club vests. 

The Club Vests

So onto the opening parade and ceremony where the fell running legend, epic blogger and all round nice guy Ben Mounsey had the honour of carrying the British flag. 

With the legend himself

All the countries paraded behind their flags through the streets of Arco towards the square where each country was called up onto the stage and introduced. Whilst waiting to go up onto the stage everyone was trying to get away from the boiling hot sun and fit into the tiny patches of shade. This became a sort of game as every time we moved forward down the street we would have to find different patches.

Soon there was the official opening of the championships, speeches and dancing whilst us GB juniors moved a bench and made camp in the shade to once again get away from the sun. (Can you tell we're British?)

Opening ceremony

From the electric atmosphere at the opening ceremony, I could just tell that race day was going to be exciting with all the Italians screaming out on the course. I just hoped that there wouldn't be any chain saws in my face like at the World Championships in Italy in 2014.

The day finished with a team talk by Sarah Rowell and a speech by the experienced Sarah Tunstall who was the team captain of the British team this time around. 

If you're not starting to feel nervous about the race during the opening ceremony then you certainly will during the team meeting. When both Sarah's were giving their inspiring talks, it really just hits you that tomorrow you are going to be wearing your country's vest out on the course. You are going to be competing against the best athletes in Europe. These are the moments you work so hard for in training and the reason why you continually put your body on the line both when training and racing. You had to give it your all.

As we left the team meeting Sarah's words were ringing in our ears; "Don't enjoy the race." If we were enjoying it, we were not pushing and working hard enough. I wasn't going to enjoy it. 

*********

Everyone assembled on the start line in the centre of the car park. Us Brits in pen nine. The steady bass of the music playing over the loud speaker echoing throughout the car park. The sound of excited voices, nervous exhalations. Athletes jumping, constantly moving up and down. Got to keep the blood flowing ready for the frantic start.

Eyes focused ahead. Going over the race plan one last time in your head. Turn the nerves into excitement. Let the butterflies fly into formation and assist you to run faster than you ever have before. Today is your day.

On your marks....
BANG

We were off...

Snaking our way through the pretty narrow streets of Arco. A group of girls all with the same dream. Who would want it enough?

Leading the pack up the first climb, concentrating on each step up. Pitter patter, pitter patter. Inhale, exhale. Up, up, up.

Breathing becoming more laborious at the top of the steps. Inhale, exhale. Someone's passing me. Don't panic. Flow. Pitter patter.

A long flight of steep wooden steps, a camera in my face. A flatter section. Flow, relax. People screaming my name. A cup of refreshing cold water tipped over the head.

Up, up, up. Up over the cobbles to the castle. Up the steps on the inside of the castle. Steep switchbacks. The summit of the climb. No time to look at the view.

Down, down, down. Extend stride. Quick, break into the corner. Stay on your feet.

More screams, cheering. "Keep at it Heidi!"

The end of the first steep descent. Time to go back up. Up, up, up. Work, work, work. Heavy breathing. Pitter patter. Keep the rhythm over the rocks.

Someone is getting closer. Breathing down my neck. Don't panic. Rhythm, rhythm.

She passes me and I am in third...

Legs moving faster. Down, down, down. More screaming.

Downhill on cobbles. Wrong shoe choice. Ouch, ouch, ouch. Keep flowing. I can still catch her.

Downhill steps. Interrupts the rhythm. Almost at the finish. I can still catch her.

BOOM! Onto the flat. Inhale. Exhale. The finish line in sight. The crowds cheering, screaming with excitement.  A girl on my shoulder, suddenly sprinting past me. A barrier between a medal and fourth place. I could not finish in fourth place. I would not finish in fourth place.

Arms pumping harder. Knees rising higher. Stride extended. Lungs barely able to take air in. I was a tiger about to pounce on it's prey and I would not give in to the pain. Who would want it more?
 
Find an extra gear. Surging forward towards the finish line. Flying past the girl. Feeling like my legs and lungs are on fire. So much momentum. I would not stop until I was past that line.

Crossing the line in the bronze medal position. Arms raised triumphantly in the air. Collapsing from the lactic acid swimming in my muscles. Kneeling, head in my hands. I couldn't believe I had done it. My first international individual medal....

Turning my head and seeing Scarlet, crossing the line in fifth. Another fantastic race from her. Laura, crossing the line in tenth. A superb debut in the GB vest.

Had we got a team medal, surely we had. Yes team gold!

Hugging, shaking hands, choruses of 'well done', 'congrats', 'you ran so well'.

The flower ceremony. Presented with a beautiful bunch of flowers. Flowers raised in the air. Photographers, smiles, more choruses of 'well done', 'good job'.
 
All that hard work in training paid off... At last.
 

 *********

I am so so proud of all the girls in the GB junior women's team for all running so strongly and bravely. It still hasn't quite sunk in yet that we are the best mountain running team in Europe for our age group.

I must give a special mention to my room mate, Bella who ran so well being in the top ten throughout the race. Unfortunately and so gutting for her, she collapsed along the finishing straight and wasn't able to finish the race.  I'm just so happy that she was allowed to come and collect her team gold medal next to us and stand on the podium because it belongs to her just as much as it belongs to us. A team is a team, and we wouldn't have been a team without Bella.

After our race it was then time to watch all the other races and cheer everyone else on. It's so inspiring when you're out there screaming for your team mates and you can see that they're are running to their absolute best and leaving everything out there on the course.

Laura's amazing GoPro skills

The Juniors

Yep, we do have GB flags on our legs

The juniors went to watch the races from the flat section by the castle and the atmosphere here was absolutely crazy. Everyone was shouting at the top of their lungs for their team mates and there was a continuous ring of bells and horns which added to the atmosphere.

All too soon, the races were over.

RESULTS

Junior Women:
Heidi Davies-BRONZE
Scarlet Dale-5th
Laura Stark-10th
Bella Williams-

Team-GOLD

Junior Men:
Ciaran Lewis-13th
Gav Bryson-17th
Jake Smith-21st
Josh Boyle-26th

Team-4th

Senior Women:

Emmie Collinge-GOLD
Heidi Dent-7th

Rebecca Hilland-13th
Sarah Tunstall-14th

Team-SILVER

Senior Men:
Andrew Douglas-4th
Chris Smith-12th
Tom Adams-17th
Ben Mounsey-26th

Team-BRONZE

All in all a successful day, wouldn't you say?

The long awaited post race pizza and ice cream was then on the cards. I remembered to take a picture of the pizza but not of the ice cream. You'll just have to take my word for it... It was delicious.

PIZZA

It was soon time for the medal ceremony. It still felt kind of surreal standing on the podium to receive my bronze medal and I was so happy to be standing on the top step to receive the team gold medal with such a nice group of girls. The national anthem played and Scarlet and I are sorry for hurting Laura and Bella's ears with our singing. It was such a fantastic moment.

The ceremonies went on for each race and the atmosphere got even more exciting helped by the fact that by the end the Italian national anthem was played three times in total. I felt very inspired when Emmie stepped up to receive her gold medal for winning the women's race. She is such a class athlete and so friendly. She is loved by the Italians as she lives out in Italy and competes in lots of their races and it was amazing to hear such loud cheers for her. She really deserved it. If I could be half the athlete she is in the future, I would be very happy.

After even more food and spending time in the square which had a crazy atmosphere as the Italians were watching their team play football, there was a water display to music and then a pretty wild party started out on the square. 

My mate from Scotland

The next day it was time to fly home. We were all sad to leave the town of Arco and Italy behind, nevertheless, we all have very special memories that we have taken home, even if it does kind of feel like a dream. 

Flying over Germany

I must be honest, my preparation into this event was not the best after picking up a small injury and not being able to run for a few weeks and having to miss the GB trial. Nothing but good old fashioned hard work won me that bronze medal as I poured myself into my cross training and then after my injury had disappeared, back into my mountain running training. Admittedly, I would have liked to have been challenging for the Gold medal at these championships but I will happily take bronze after the rocky preparation I have had. The fact that I was only one second away from silver is enough motivation for me for the future. I can only hope I can get fitter and stronger over the coming months and make the British team for the World Championships as I'm excited about seeing what I can produce there. 

Well done to everyone who competed at the championships on the weekend. You were all part of a very special event.

I would like to thank everyone that has been involved in my journey to my first individual international medal, whether in a big way or a small way. My family, friends, team mates, Norman Walsh UK, Sports Aid, The Ron Pickering Memorial Fund, Happy Home Gift Company, The Metropole Hotel, Junk n Disorderely, Arvon Ales, Chris Jones at Welsh Athletics, Matt Craythorne and Laurence Birdsey at Sport Wales... the list just goes on.

Thank you to everyone who has taken the time to congratulate me and thank you for the kind messages.

Finally last by not least, I would like to thank all my team mates, all the support staff, the organisers of the Championships this year and the people who helped to make this weekend so memorable. You are all amazing.

Mountain running. More than just a sport. More than just a race. 

It's about the inspiring people you meet, the incredible places you get to visit, the close friendships you build and the unforgettable memories you make. 

It's so much more than a run up a hill.

Ciao Arco