James Stewart looks forward to taking part in the European 24 Hour Championships.

The European 24 hour Championships take place in Verona, Italy this weekend,September 17th/18th , I spoke to GB team runner James Stewart ,ahead of the event. 

AS You have a little 24 hour event coming up this weekend. Are you getting excited?

James You know, actually around four hours ago, I actually wrote down my plan for next week, Adrian. 

As always, life’s busy, works busy, everyone’s busy, but there was a lot of sense of anticipation and  butterflies came through the system as I was writing it down. Just imagining  the possibilities. So yeah, I’m getting there and will  be flying out to Verona on Wedensday.

James’s 24 hour Journey

AS Briefly run through your 24 hour journey. If my stats are right. You did your first actual 24 at Glenmore in 2015. Note Glenmore 24 is held on a 4 mile circuit of gently undulating trails near Aviemore in the Scottish Highlands.

James  That was first time I  competed in, and completed  a 24hour race.

 AS You had done one before but not with too great a distinction. I’m sure it was still a positive life enhancing experience. Tell us about your Glenmore experiences and what inspired you to do a 24 hour event in the first place. What exactly draws you to doing what a lot of people think is just bonkers?

James So interestingly, 2014 was the first time. I’ve learned so much more since then. The first time I’d run over 50 Miles was that year. I ran the  55 mile Glasgow to Edinburgh Canal race in April that year. In a natural progression, you  would go to a 100 Miler before maybe tackling a 24 hour. However Glenmore was in September and I got the opportunity to get a place. There was something telling me already that, the longer it went, the more I enjoyed it. So I was thinking let’s see where we go.

Trail v Track

 At Glenmore in  2014, Adrian ,I’m not sure if you’re aware. I had built up a lead and was probably about eight miles ahead, when I had to pull up and  not because I had fallen over. 

It really lit a fire under me to say this is probably my strength. 100 mile/24 hour is likely to be where I’m best because I’m not terribly fast over the short stuff in comparison with some of the really fast guys, but I like to think my mindset can carry me through

Return to Glenmore.

James The following year I returned to Glenmore. Being on trails it obviously isn’t on a certified course but I managed what was supposed to be  232 K or around 144 miles. It was the distance I felt I should have been capable of the previous year. It wasn’t far off the GB team standard and that distance was a trigger. I knew I needed to go and run a 24 hour on a certified course to see if I could hit the 24 hr standard.

I remember having a conversation with you, Adrian, at the time  telling me that performances on a trail loop like Glenmore although noted ,doesn’t count because of the difficulties of measuring a trail loop accurately  compared with a road course. Glemnore like all trail 24 hour events is an uncertified course, which is fair enough.. So I remember thinking, I’m going to run a certified course next year  as I was determined to  go for a qualifier for the GB team.  Instead of being annoyed, I was  more determined than ever.

I was also inspired because I felt if I could run that distance, 232 km, on on an undulating  trail loop, I could certainly post a bigger distance on a road or track loop. I had no idea what my potential was on the a track, I went to Tooting Bec Track in September 2016.

258km at Tooting Bec Track

Long story short, I ran 258km , just under 160 miles, way exceeding my expectation 

AS I recall being there helping the race and I remember it well. Did you find the track easier to cope with than running around Glenmore’s  forests?

James  I would actually see it more of a mindset thing. I think the 400 metre track is my favourite venue for a 24 hr. I think the fact that you’re always in touch with your crew, always in touch with other runners, you’re continually connected, and I draw energy from people around me when I’m running. 

JAMES. You know, Adrian I still tell this story today. At the end of my first lap, I was probably in about 12 Place I remember you just waving your finger at me and saying too fast, too fast. I hadn’t even completed the first lap and reached 400 metres. I hadn’t even crossed the line. And you were just telling me SLOW DOWN! You were 100% Right? . And for anyone listening, if your first 400 metres are too fast, please slow down.

First GB vest

AS On the back of that performance you got selected for the World Championships in Belfast in 2017. That one didnt go too well for you?. 

James  Yes I picked up an injury around 100 miles in and had to retire. 

AS It obviously didn’t put you off as this will now be your fourth GB vest if I’m correct.

James  Yes plus two Covid cancelations as well.

AS Yes, your other two  championships have been totally rock solid. 244km at the European 24 hr Championships in Timoswara, Romania in 2018, and 250.6 km  at the World Championships at Albi in 2019. You’re almost like the senior runner in the team now.

James I  Iovey our saying that.  I love it. I have been really lucky to stay fit and well. When I was first in the team there were all these amazing runners I looked up to like Paddy Robbins ,Marco Consani and Dan Lawson who I thought were just superstars . Now we have some fresh talent like Damian Carr and Alex Whearity posting big distances in their first 24 hr races. And it’s a pleasure to be able to chat with them and pass some of my experience on. I have been in touch with the rest of the team. There may be a certain weight of responsibility, but I also feel the buzz of being able to be be able to support others. As I said, I draw my energy from others, but actually drawing on your attitude and experience  can give energy to others as well. So it’s an absolute pleasure to be part of a great team again. It’s also quite inspiring and a challenge to be able to run with these young whippersnappers who are really raising the bar .

Lockdown and those FKT’s

AS  Side tracking a little.You mentioned the two covid championship cancellations in 2020 and 2021. How did you personally cope with the pandemic and the fact that championships you were selected for  were subsequently cancelled? I mean, mentally that’s tough. But how did you cope?

James It was difficult. Work for me became really busy. There was almost a split with people who had to  work crazy hard during the pandemic and those who couldn’t work through the pandemic or were furloughed.  I was working hard and was able to dive into work as a distraction rather than worry about the noise and the future. When the  champs were cancelled ,it was really, really, really disappointing. I felt, I definitely lost my sharpness and desire for the sport. But I got that back by doing a couple of long distance FKT’s in Scotland. to stay sharp, to stay relevant. I think if I’d have gone three years without running 100 Miles plus or whatever,, I probably would have been really worried about this upcoming event. 

John Muir Way FKT

You will be remember, Adrian  I ran The John Muir Way across Central Scotland as soon as the first lockdown finished. I set a new time for the route of 21:53 or something like that..

(NOTE James ran the Scottish John Muir Way, across the central belt of Scotland, from Helensburgh to Dunbar on 4th July 2020. It is a distance of 208.6 km/134 miles and James covered it in 21:53:22. You can see details HERE )

I actually think that is one of the best running performances I’ve ever done. To cover that terrain, that distance, like 134 miles, or whatever it was, in that time and finish the way I did. I also switched  to doing a lot more strength and conditioning during lockdown. And I think that’s been a massive benefit.

Fife Coast Path FKT

In 2021 after the championships were again cancelled I used my fitness to have ago at the Fife coast Path from Kincardine to Newburgh. That was a lovely route and I was blown away with all the people who came out to say Hi or run a few miles with me.

NOTE James ran the 185km/115 mile Fife Coast Path on 30th April 2021 in a time of 19:32:08. You can see full detail HERE

 So how do I cope mentally with it? I had other priorities and other worries, which meant that I didn’t sweat what was going on. But I tried to stay relevant. And I’ve come out the other side of it probably less stressed about running performance and more excited about running participation.

Looking ahead to the European 24 hour Championships

AS Do you have any expectations ahead of the European 24 hour championships? Are you at the point where you are saying,  okay, I’ve done the training block and everything’s gone fine. I’ve got my goal, plan A, plan B, plan C, or  are you just going to use all that experience you now have to  feel your way into  the race .

James I’m definitely going to feel my way into it. I’ve learned a lot about running at championship events and why they’re so different. That’s the one bit of advice you would give to anyone doing this for the first time. You look at the marathon at the major championships this summer and they aren’t won in mega fast times . A PB is  nice but less relevant than your performance on the day versus the group around you. So the event itself is what you’re running and not the image of a distance you want to reach.

I am much less worked up about having a rigid  plan. 

I’m going to check in every hour in the early stages and  see where I am, and all that stuff. All I want to be on the day is relentless. I just want to keep moving forward relentlessly at whatever pace my body will give me. I feel  I’m in as good a shape as I’ve ever been for any 24, So if luck is on my side, and I don’t have any of the stomach issues or any of the muscular issues, I’ll have a great day. And if it’s  not on my side, I’ll still have a great day. It just won’t t be a great day with a big number!

AS Looking forward to the event. You mentioned nutrition A little while back. Do you have a very strict nutrition plan going into an event? Or do you have a plan with flexible options? We all know in 24 hours? Most plans go out the window somewhere along the route? Do you have a plan? Or how do you you cope? Is it evolving situations?

JAMES Well, as you say, for me they don’t just go out the window along the route for me, they usually go out of the mouth too. I think nutrition is my number one battleground on the day of the race. At some point in my last 2 long races it’s almost guaranteed to be an issue keeping things down. So to  learn form past races and have options and agility is important. 

It’s also good to have some confidence and certainty  as well. So I’ve been speaking with the likes of Renee McGregor who has been helping the team with nutrition advice for a few years now and Robbie.(Robbie Britton ,one of the 24 hr team managers) 

I have been eating more than ever

My big focus in training, Adrian, has been to work on my nutrition strategy much more than I’ve ever done before.I’ve eaten and focused on eating much more in training than I’ve ever done in previously, including taken on hydration. 

I have taken a specific look at my sodium levels, because that’s what I feel I need and thats what has shown up as lacking in some sweat tests we have done. When I have struggled in races before it was a sodium imbalance issue. So I’ve been using sodium specific products to try and maintain that balance. It’s less about what I eat in terms of solid food and water, but making sure I keep those salt and hydration levels up .If I win the nutrition battle, the stomach battle. I think that’s worth 10km to me on the day. 

I looked at my plan before and after a previous  race. I lost six miles to the plan between 10pm and 4pm, because I just was struggling. But when I got it back, I’ve got a really good ability to work through that and finish strong. So if just want to  avoid that wee mid race nutrition dip.

AS I assume you’ve looked at the start list..

James I haven’t. I genuinely haven’t. I don’t really feel that’s part of my race preparation job. I just need to run my own race and I can’t control what everybody else in the race does.

The certain gentleman from Lithuania 

AS You do know there is a certain gentleman from Lithuania on the entry lists. You have raced against him before?

NOTE Alexksandr Sorokin the world record holder is on the start list.

James Just a couple of times.He was in the last championships in Albi ,France when he ran 278.9 km (173.3 MILES) I was also at the Centurion 100 mile race when he blitzed the 100k track record too

NOTE Aleksandr Sorokin ran 6:05:41 for 100km on 24 April 2022at the Centurion 100k at Bedford. track. The fastest 100km ever recognised by the International Association of Ultrarunners. World Athletics only recognise road performances ,currently held by Japan’s Nao Kazami at 6:09:14

Is Sorokin one of the best

AS So how do you rate him as an athlete? I recall the previous 24 hr record holder Yiannis Kouros almost learnt over a few years  how to master running a 24 hr race to perfection. He learned from his mistakes. Do you feel Alexsander has also  learned how to run 24 hours. Do you see that in yourself as well?

24 hrs is an event you have to learn how to run.

James  Most definitely. I think for him, you could argue that COVID came at exactly the right time. He couldn’t work, so  It gave him that full time, opportunity to throw himself into his athletic life at the point where he was just learning those lessons. So you get the opportunity to apply the thinking, both from a  training and a mindset point of view

How would I rate him as an athlete?, I firmly believe he has earned the right to be in the “greatest of all time conversation”. I really didn’t think I would see what he has done in my life time.

 If you’d asked me  2 years ago who the greatest all time ultra runners were above 100k including the 100mile and 24 hr 100 Male disciplines. There was only ever two candidates, and it was clearly our own Don Ritchie and Yiannis Kouros,

In  my view, for longevity and scale of records and just consistency of performance over several years , those two guys were off the scale.

 Now what Aleksandr has achieved over the last 2 years is up there with what Yiannis and Donald have done. 

He has condensed that in a short period of time. Everyone thought Kouros’s 24 hour record was untouchable. When Aleksandr then ran over 190 miles it just blew everyone away.

NOTE Yiannis Kouros broke the world 24 r record with 303.506km (188.58 miles) in 1997.

Sorokin ran 309.319km(192.201 Miles) in 2021 in Poland which is now the recognised men’s 24 hr record.

IS 200 MILES IN 24 HOURS POSSIBLE ?

There is certainly chatter, not from him, that he is capable of thinking 200 Miles is achievable in 24 hours, which is just insane. If he continues his form and can get close to that, ( 200 miles) it probably cements him as one of the greatest, if not the greatest so far. Ok we have a different era with more knowledge of training and nutrition now, but its just great to have someone prepared to totally push the boundaries again.

AS Its  Interesting, very interesting.Having witnessed both Donald and Yiannis break some of their records,it will be interesting to see, if only from a distance for me, how Sorokin’s race unfolds next week? 

How does James deal with his inner runner?

AS We’ve dealt with you’re running of the race and with your nutrition. When it gets to the longer events  of 100 mile and above, I always think there is a key inner element.

If you take my old analogy of mine, of the inner runner and the outer runner, how does James deal with what’s going on inside Jame’s head during a 24 hour race?

JAMES James is really noisy! This is probably not a surprise to you. How I try to deal with my head is to create external distractions, which is why I’m drawing energy from others. So it’s not just about drawing energy from others, it’s actually about distracting me from what’s going on inside. Look, pain and suffering is inevitable. How do you then accept that and then, and then wear it, I guess, is the challenge.

 So my inner runner has got like the same feeling of pain, in the same challenging way as everyone else. What I try to do as a runner, I try and focus on what’s going on around me rather than inside me  as a way of  controlling it. I’m heavily reliant on the outer runner to control the noise of the inner  runner.

AS Fascinating. Everyone deals with it differently and  has their own little way of dealing with it, You  have obviously found a way that works for you.

 Looking beyond next weekend. What does the future hold for James?

 JAMES Do you want an exclusive Adrian?

AS Just let James be James, you can choose whether we print it  or not.

 JAMES I want to have a crack at a Winter West Highland Way, I have meant to do it the last couple of years, but COVID got in the way.

AS You mean have a go at Neils record ?

NOTE Neil McNicol, we believe, has the winter West Highland Way record of 20 hours 33 mins set in December 2016. He ran it unsupported. A winter West Highland Way is traditionally run on one of the weekend’s closet to the winter solstice December 21st.

SAFETY NOTE Although Neil chose to run unsupported, carrying all his own gear and food for the whole event, he did have someone following with a vehicle, ready to step in should help have been needed.

 JAMES After summer season I love getting on the trails in Autumn. Having a good block training and having a crack at that , just leading up to Christmas would be fun. You need a bit of  luck with the conditions then though. My real motivation for doing it is, you know, training for a 24 hour can be, if not  boring, quite repetitive.. You can get into the habit of going for hours on flat towpaths and tracks . 

When the 24 hr is done next week, I want to spend more time back in the hills, back on the trails, and what better way to begin that then than building up to a winter WHW event.

Beyond that, I’m going back to the Centurion track 100 next April  because I really feel I can do a good stand alone 100 mile ( NOTE James current 100mile best of 14:32:59 was a split time in the Tooting Bec 24 hr en route to his 158 miles )

 If I’m good enough to be selected again, there is a World 24 hour Championships to look forward to  in Chinese Taipei next  December.

MULTI DAYS?

AS . Does multi day ever appeal to you?

JAMES   Absolutely. I don’t fancy the JOGLE (John o Groats to Lands End). If your serious about the Jogle record, it involves running along the likes of the A9 and other busy roads, which is fine for some but also kind of crazy. There are other longer FKT’s on the trails that could appeal to me.  A 48 hour track race is something else that appeals as a credible challenge too.

AS. Much to look forward too and your 24 hr and 100 mile journey so far has totally laid the foundations .

Its been great talking to you as always James .

Good luck for Verona this weekend.

JAMES Thankyou, Just chatting about it has made me more excited!

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