Where I'm at now and where I want to go.

It's been a while since my last blog - 7 months to be exact and to be honest I've not done a helluva lot since then.  Granted I did have 5 weeks in wonderful Australia in October and November then Christmas kicked in.  The run up to Christmas was busy as we decided to make a lot of our presents which does take more time and thought than just going and buying them.   However a chap called Tony decided to do this amazing challenge in December of doing a marathon a day for a month, he also challenged us all to join him wherever we were by doing at least a mile every day in December.  As it was a very doable challenge I decided to, well do it, and I did.  This was the first time ever that I have ran every day, granted most were very small runs of up to three miles but I did it and it certainly helped kick start me and made me want to make plans for next year.

January came and sort of went somehow.   The weather put paid to That's Lyth event which usually starts me off for the year, just didn't want to risk the drive down and back up.  Although I did drive all the way home from marshaling at The Grand Day out in heavy snow but decided not to chance my luck car wise again as we've spent enough on car stuff lately.    However as February rolled around I felt it was time to start buckling down and start on some sort of organized training regime.  So I have started running  more than my rather lazy 2 miles on a Monday night and have made a start on going to track again.  It's painfully slow going so far but will hopefully improve. I've also had a session with the lady who looks after my sports massage and discovered that something in my back was a little out of line, that explains the back pain.  She ironed out several knots and shifted some lymph that was hanging around. Must admit everything felt much better afterwards.

So my plans for this year are to take part in several small running events and one large walking event leading up to July when I will be doing the Lakeland 50 for possibly the last time,  Then there will be The Grand Tour of Skiddaw in September.  I WILL ring that bloody bell.   I haven't made any firm plans for after September but I hope to be heading to Coniston again in October for the Lakeland Trails Challenge,

I will be doing as many other walks and as much adventuring and cross training as I can possibly squeeze in and marshaling when I can.  My aim is to keep this blog up to date and have some interesting things to report and photographs to post.  All in all I'm looking forward to 2016.  Just wishing this rain would go away.  Don't mind the frost as this brings nice crisp clean clear days.  This rain is just annoying now.

Learning lessons on The Grand Tour of Skiddaw.

Yes, lessons are there for a reason...

This blog would appear to be becoming a catalogue of failures, but on the other hand if one can't fail and learn something from that failure then what's the point in trying in the first hand.  I've always been a fan (well for quite a while now at least) of that saying "Only those who risk going too far can possibly find out far one can go"  So I risk going too far, I risk being thought of as a bit of a dreamer. I attempt to take myself out of my comfort zone.  I do this mainly because I love to makes a plan and carry out the process of said plan.   I  also just love to be outdoors and adventuring, something which I have probably came to a little late in life but something that makes me feel good about myself.

I don't think that I am anything I'm not or that by doing these things that anyone will think any better of me, these are my challenges for me, I'll only ever beat me.

Early Doors
Things this year have not exactly gone according to how I thought they would.  I thought unemployment would bring lots of time to train and get fit, however I didn't factor in a nasty chest infection in the early part of the year or understand the stress I would feel when first signed on.  I didn't really get on with doing any training running wise at all.  I walked a lot and did the first part of my walking leaders course, which was fun and at which I learned quite a lot of helpful stuff.

Marshal Duties
Two of the highlights of the year so far have been helping on a checkpoint on the Lakeland 100 and marshaling at The Inaugural Salomon GlenCoe Skyline Race.  Both were hard work but great fun and brilliant for picking up hints and tips watching the best doing what they do best.  Have another two marshal spots coming up The Lakes Skyrace and The Cumbria Way Ultra, both Lake District based yaay.

So onto the the latest challenge "The Grand Tour of Skiddaw".

My friend Kim did this last year and we have been down in Calbeck area a couple of times doing recce's of the route. I also did my own scout up Skiddaw, so basically the only pieces of the route I didn't know were the part from Skiddaw House to Latrigg and the descent off Skiddaw down the scree.  In the end that bit was unimportant because I was timed out at Latrigg.  Well timed out with a proviso as I was offered the chance to go on as they were extending the cut-off, however I knew looking up at the mighty mountain that it wasn't in me to do it.   I could of managed the rest of the route if Skiddaw hadn't been in the way lol, but it's called the Grand Tour of Skiddaw for a reason.

Some pictures from the route,

The Frying pan shaped route.  I made it to 19.7 miles

Dibbing in at the start with Claire. Kim making sure I do it properly.

Lime House School where the race starts and finishes.

After checkpoint on the relentless climb up High Pike begins.

Everything up to the first checkpoint went very well, more of this later, we were 30 mins up on our time and I was feeling optimistic that I could use that extra 30 mins in the climb up the fell.  However about a third of the way up I was overtaken by the most awful bout of nausea, I felt faint and hot and just wanted to sink to my knees and vomit.  Sweeper Gerry was brilliant she said "can you stick your fingers down your throat and be sick" at this point I was a bit mortified anyway about having the sweeper with me.  I don't like to be swept if you know what I mean, I always feel put under pressure and it makes me very nervous.  She said she would go on and wait a bit further up for me as there was no way I going back down, only up, and that I was going to get the top of the hill, it would be no problem.  So there is me puking up for all I'm worth for about 10 minutes.  Buffs can have their uses you know.  Anyway poles at the ready and I'm up and moving again, but slowly taking it easy and picking off the feet as I go.  Gerry was fantastic she really was and her dogs were great company. I'm sure that Lily the older one was keeping an eye on me to make sure I was OK

The view from about three quarters the way up High Pike.

 Well with Gerry's encouragement I made it to the top and  began the jog down to Lingy Hut and the safety marshal.  A big black cloud was coming over and Gerry wanted to stop and put her over trousers on so I followed suit with my jacket.  Once past Lingy came the hop skip and jump down to the bridge.  Very wet, very stony and very boggy but great fun. At the bottom off came the waterproofs as it had decided to suddenly be summer. Then began the long, long trip along to Skiddaw House, didn't seem as long this time though and I purposely didn't pay any attention to the fact that Skiddaw House never seems to get any closer.   Can't say I love this section as much as the other sections, probably only because I want it over with.

 On reaching Skiddaw House we headed left along the Cumbria Way, to a section I've not been on before, what a revelation.  For once I was without my camera in a place where I really needed one.  I will never forget the view that unfolded before me.  All of St. Johns in the Vale bathed in sunlight, The Doods, Catbells and many other fells that Gerry pointed out for me.  This section is so amazing it's also rather steep sided but somehow that didn't really sink in at the time as I was so fixated on the wondrous vista in front of me.  Gerry and I chatted as we tootled along, she had given me some Nunn drink which really hit the spot and perked me up so end.  I even tried Bilberries for the very first time.
The radio crackled and Gerry was asked for our location, we were advised that if I got to the checkpoint in about 15 mins I could go on accompanied by the next sweeper.   I was almost sure I wouldn't be going and then we turned a corner and saw this and knew that it was over.  There is no way I could climb up to the trig and get off the scree today.  I would be far too slow and wouldn't be strong enough to descend safely.

The start of the ascent of the mighty Skiddaw.

So I dibbed out at Latrigg, in effect timed out and not ashamed in the least.  I did what I could on the day and can say no more.  I sat for a while and chatted to the checkpoint marshals, played with Gerry's dogs and listened into the progress of the race on the radios.  As there had been an accident at the top it was going to be a while before we were picked up I phoned Billy to come for me, arranging for him to pick me up in Keswick.  I enjoyed the walk down and I think it helped to free off my legs because they are amazingly okay today.

The winner he did the whole route in something amazing like 7 and a half hours.

So what lessons did I learn this time....

Ascending skills I need more climbing in my legs, particularly going from one fell to another, then another and then another.   I am fine on the downs and alongs, but my climbing is so slow and laborious.

Fueling, and here we come to what I think went wrong on my climb.  I had porridge with milk for breakfast, I've not been eating anything like this for about three months, then I had tea and flapjack at the first checkpoint, why tea I don't know and all I could taste was the extreme sweetness of the flapjack, and I'm not sure I cope well with milk either.    I did feel better after I got rid of it all but couldn't face any more food.  I rather think I need to stick to savoury, so will be experimenting.  Gerry thought one of my problems may have been a lack of salt, I must admit to not taking in much salt at all during the course of my normal day.  Something to research.

Weight -  it was pointed out to some of us are carrying a bit more poundage than necessary lol, I know I keep saying I must lose it.  I do try, but will be making a more concentrated effort than before.

Yoga, there was a morning after, yoga for runners session, which I thoroughly enjoyed and have realised that I miss yoga so would love to get back to it.

I will be revisiting this event, because I was disappointed that I didn't make it to ring the bell at the summit.


This event is fantastic, it takes in so many changes of route aspect and has such varied scenery, there's a bit of everything, and as I've now done nearly all of it in big chunks I need to put it all together and start and finish to earn the medal.   I'ts also so extremely friendly and I wouldn't hesitate to recommend it.

Hey I've found a hero

It's funny how things happen......

In my last post I talked about how I had two goals for this year. Well half the year has gone now and the first goal has not exactly been realized.  Not going to go into a whole post-mortem about the Great Lakeland 3 Day.  I was so looking forward to it and I was well prepared, not to run it obviously but to walk and enjoy it.  The first day started well but the weather deteriorated on the way up Black Sail Pass and we were battered by wind,rain and hail.  
Soaking wet and unable to keep upright we decided that as the forecast was for much of the same even worse that we would pull out and live to fight another day.  

  However I did learn that my navigation skills have improved greatly and that I can put up my tent like a pro now.  So not sure about next year, but there is that thing about unfinished business again.   I would like to do more of the same before I get too old lol.

One thing that did happen is that I met and chatted with Ian Corless, of Talk Ultra fame, and decided that it was time I really got on with catching up with my podcasts that were backing up on my i.pod.   

My new car has an AUX point which has been very handy, I love listening to the pod casts in the car and it was during one of the shows that I listened to this American guy - Vinnie Tortorich and found what he was talking about fascinating.  He advocates this way of eating called NSNG which is no sugar no grains.   I've known for a while I have been eating far too much bread and I mean way too much bread.  I've felt quite ill since I finished at work partly stress because of having to sign on and partly because my eating pattern went haywire.  I've also had a chest infection which just wouldn't go away, in fact for a while I thought I might be slightly asthmatic.   What this chap was saying seemed to make sense so I sent for his book and started checking out the web for ideas and inspiration, and listening to his pod-casts. I am now trying to eat as clean as I can, no processed food, loads of vegetables, cutting down on cheap thrill snacks, proper food in other words.  I haven't cut out bread completely as that habit of 2 slices of toast in the morning for breakfast is hard to break, but I have started to try out gluten free bread.  

I don't tend to consume that much actual sugar, none in tea or coffee, I don't eat cereal or drink fizzy drinks.  I like a sweetie though so for the moment those have gone. 

This last week I have started to feel much better I've lost a little weight and I feel less bloated and less sluggish.  I feel my digestion has improved and so has my breathing and I had these phlegm problems, was continually clearing my throat and coughing, those have gone.  So far so good.  Let's see how it goes. 

Next up on the agenda is the Grand Tour of Skiddaw, so I suppose I should really get my running shoes on and start training. 

Watch this space.................................

My friend Kim on last years event. 

Photo James Kirkby 

It's raining cats and dogs and I'm indoors planning........

Next year is going to be all about two events, everything I do is going to be in preparation for

Firstly

http://www.greatlakeland3day.com/


and

http://pureoutdoorsevents.co.uk/index.php/the-grand-tour-of-skiddaw

So there we go I've said it out loud now and for once I'm not afraid to tell people.  I'm not worried in the least about what anyone thinks or says.  I understand that I'm never going to be a proper ultra runner but I will do what I do and keep going as long as I can and is safe to do so. 

What's more to the point is to enjoy getting out there and being part of something spectacular and fun.

So now that I seem not to be having a breakdown because of work I can get on with making plans for the New Year.  Some of my friends are doing the Fling and some are also doing the Lakeland50 so there could be opportunities for some joined up thinking if not training.  I have my eye on the Lakeland Trails Series and various other events depending on time and money.

What is free though is all the wonderful countryside around me and the company of the amazing Kona dog for adventuring. 

Watch this space.

What Now?

The Past The Present and the Future ---all in a few lines good eh.

The Past - has well, passed now and in the past it must remain, I rather like that sentiment, but before I leave it there, I really must say a few words about a recent achievement.  I managed to shave 4 minutes and about 30 seconds off my time for the Coniston Challenge.   A brilliant day was had at Coniston, as usual, traveled down with a running buddy and we had a ball. 

Maureen and I at the end of the challlenge, she was quicker than me by about 4 mins, so her and her hubby cheered me in.

Thanks to Maureen for the photo.

 

The Present - back to training and back to trackwork on Thursdays when I can get there in time.  Last night's session was hard, but I only had one single time of wanting to sack it, so things are improving.  Usually I have several.  Getting out on the trails on Wednesday nights (in the dark now) with Maureen and her wee band.  Monday nights are always beginners night at club and Sundays mostly reserved for dog walking group.  Marissa and I have been out exploring and looking for new routes for walking and running and the healthy eating regime is going very indeed.  I love finding new things to eat and expanding my range of dishes.  Marissa is a good cook so that's a help however she is not so good at the cleaning up after herself.  

The Future- I will be continuing and delving deeper into the darkside but, well now, here is where I have a dilemma, just what to enter I have one or two things in mind both of which could prove to be huge challenges for me, one more than the other I must say, do I want to enter both or concentrate all effort on just one?  Do I want to enter the 3 day event in the Lakes again and challenge myself navigationally, having been trying to sound out my OH as to what he feels about being abandoned again.Or do I enter The Fling and try my hardest - cut off points tricky here.  I know I want to do more LDWA events as they are great value for money and brilliant training for distance.  Then there's the Keswick to Barrow event, what about it? What about a road marathon, it might be nice to have another shot, but which one or do I want to tackle one on trails as this is where my real joy comes from?  
However the real point here is Isn't it just brilliant that I have the choice, there's so much out there to attempt.  So will keep things ticking over until Christmas and then buckle down again.  Who knows what Santa will bring LOL.
 

 

The Lakeland 50. July 2014

On closing one circle and starting to draw another one.

For the past four years this event has been a large part of my life.  I've spent time planning, training (initially) then maintaining, hopefully trying to improve on the stamina etc., purchasing and honing down kit selections, reading large amounts of literature which I thought might give me hints, tips and inspiration.  I've spent countless hours on the forum chatting about the event and generally just feeling part of this fantastic thing called the Lakeland 100/50. I've learned such a lot on this journey and made some brilliant new friends and been extremely grateful for the advice and encouragement of old friends. The poor dog has been my companion on various adventures, well actually probably not poor dog as she loves to get wet, dirty and smelly.   Last year I DNF'd this event, it felt the right decision at the time but it still rankled and felt like unfinished business.  

I'll never ever forget that first finish.  It may sound like a cliche but that finish changed me somewhat.  I went in one side of those 50 miles one person and came out the other as a slightly modified version.  It will remain one of the best moments of my life.  I hope I made my family proud in fact I'm sure I did.  Despite the odd moans about going to the "bloody Lake District again" Bilbo has stoically driven me about, waited around and generally just been there to carry the bags, take the pictures and well just be there to say, well done, at the end.  Rissa has listened to copious amounts of probably very boring ultra stuff and accompanied me and Kona on some of our jaunts.  She has also been very good and helping me spend various amounts of money on good kit.  It means such a lot.  

There never really was any question that I wouldn't give it another shot, as I said unfinished business.  So once the entry was confirmed preparation began.  I had already entered the GL3D, which has been blogged about.  I started going to track, which I did enjoy and will be going back to once the Autumn and Winter arrive.   Did some mountain biking, popped in a road cycling event and generally did a fair amount of walking.  I'm sure some members of dog walking group might not see it the same way as hills don't particularly appeal to all LOL.  I even managed to quite late on in the day, manage to lose some weight, which helped a great deal.  More must come off as I realize things are a lot easier if one is not lugging around all those extra kilos

Arrival and registration.

Sadly didn't get down to Coniston in time to see the 100 runners off or see the Lakeland 1 which is a huge shame because as it turns out I missed Annabel Hart getting her medal.  Booked in to B & B then headed to get the registration over with.  Was gobsmacked to see Vicky waving at me from inside the hall, it took me several seconds to realize who it was.  Vicky and family were holidaying in the area and came along to take part in the Lakeland 1 and buy some new kit. See you just can't stop these Ultrarunners from needing new kit or thinking about Ultrarunning even on holiday.   Had to then do all the necessary stuff and oh how pleased I was that long time Lakeland buddy Anna did my weight LOL.  After that and chatting to other Lakeland peeps I was gobsmacked again to get a big hug from another DRC mate Susan  who was down with her partner supporting and scoping out the event. Yep those  Ultrarunners just can't help it.  Those two things conspired to help make this occasion even more special. 

After a good night's sleep and big bowl of porridge and some toast it was off the the briefing and then into the car for the trip to Dalemain.  Again it was special having Bilbo there at the start.  

Here's Kim and I just before the off.  Feeling confident and very hot.

So to the actual event itself.  

I'm not going to write loads about each section as those who have read the other blogs will know route almost as well as me by now.  I'll try to keep it shortish.

The first four miles done and dusted and the heat is tremendous.

The journey to Howtown was uneventful just relentlessly hot, the sun was at it's highest and was fierce.  Managed a run though, as this is a brilliant section with wonderful views over Ullswater and best of all most of it is downhill. My only problem was that I knew what was coming next after the checkpoint.

Dibbed into Howtown determined not to linger long, but still needed to fix feet as they were very hot and sand and wee stones had made their way in.  Re-hydrated best I could.  Kim came in just before I was about to leave and said she was pulling out with ITB issues.  Bugger.

Now here is where it gets a bit personal so if squeamish about bodily functions skip gaily on. 

I knew leaving Howtown that I had a problem, I suffer periodically from cystitis, the heat does not help, so on one of my sit down stops up Fusedale I was forced to sit down in another way and attempt to wee, this was very painful and made me feel a bit sick.  Only remedy is to drink more, but as I was sweating so much that was difficult.  Popped two paracetamol and trudged on trying to ignore it.

Thank to Steve Mee for photo.

Usual trip up to Groovy Gill, planted face, on purpose into the Gill and cooled myself and started again.  It gets better for me Fusedale after this spot, just one more sit down (don't worry not to wee this time, just to sit and gather strength for the next push) and I'm over the top and overtaking people who quite frankly thought I may have been dying five mins before.  Brilliant run downhill and onto Mardale, no fear this year, nice steg round the edge and into the checkpoint,.  Expertly looked after by the Spartans.  Loved the sign on entry which read in big letters "This is Sparta".  Two more toilet trips, more pain and it's on up Gatesgarth.  Stopping several times not really because of the incline but because of the feeling in my nether regions lol.  Must of looked a bit funny, standing there looking stupid with my legs apart and swearing under my breath.   Fortunately the sun had gone now and it was much cooler so no more sweating.   One of my highlights going down to Sadgill was the 100 runner coming running, skipping down behind me singing out about how much pain he was in.  He was still running though bless him.  The rain came on heavens hard going through the gate at the farm, so quick stop and waterproofs on, plus headtorch as it was now dark. Up and over and into Kentmere, one small blip when I thought I was going the wrong way, put back on course by a lovely 100 runner. 

Kentmere - guzzled two, yes two strawberry smoothies and headed out into the damp night in the company of a bunch of 100 runners.  Followed them for a while but they soon disappeared.  Down into Troutbeck and up Robin Lane a section I know well.  Down into scary woods and my inevitable fall.  Worried the 100 runner behind me.  Onwards following this runner, getting panicked now as time was running out.  Hit the trail outside the wood and started running into Ambleside, big steg on to get to checkpoint determinded I wasn't being timed out.  Arrived upstairs at checkpoint to be greeted by cheery Charlie who informed me I still had over an hour before timing out.   Sat here for a while enjoying listening to the 100 runners, then forced myself up and out into the night.  Bless Charlie he was trying to get me buddied up in the dark.  Now buddying up is brilliant in the dark, but I knew I couldn't keep up with, as it turned out Karen and Tony, so was happy to complete this section on my own even in the dark as I know it well.  

Coming down into Elterwater and the dawn breaking was wonderful, there was a mist rising off the water and it was lovely and ethereal.  More 100 runners passing me now, they are machines.  Found my way to Chapel Stile checkpoint by reading and following the road book.  Looked after very well at the checkpoint by the lovely Lois and co.  Managed pain free pee, cool of the night and the smoothies had worked their magic. Woop Woop.

Onto the last leg, across to Blea Tarn in the light and over to the unmanned dipper.  This section was pure hell, those boulders grrr. and slippy as hell.  Imagine my surpise to see Vicky and Annabel, not supporting just passing by on an early morning drive as Annabel never sleeps, really.   Shouted a greeting had picture taken and off over to High Tilberthwaite, end in sight now.

The path turns into this scramble.  Photo taken by Vicky Hart. 

Took a feat of will to get up from the chair at Tlberthwaite and get going again.  Looked back a few times for the lady I'd come over the last mile with, and felt bad not to wait for her to catch me up, but I didn't dare stop as I might never of kept going and I so wanted to finish.

I enjoyed this section  after getting the "Steps of Doom" and the "Scramble from Hell" out of the way it's a nice walk across the common to the drop into Coppermines Valley.  Well it is on a nice sunny morning, although the wind did get up nearer the top and it was decidedly a bit chilly. However I'm not so sure I would want to do it in the dark or if the clag was down.  So after nearly fifty miles of stones, rubble and  wet slippy slate the last downhill section really should be bliss, but it's not. It's rough and it's tough and it's slippy as ****  It's thankfully short though.  The last wee bit I had resolved to run, but quite frankly I had nothing left to run with, the heat of the day before had taken it's toll so I just walked back to the finish.

At the finish I was so chuffed to be taken into the hall by Anna, who I met all those years ago when I did my first one.  Somehow it was fitting.  After getting my medal and swapping my t,shirt, yes I know never satsifed. I phoned Bilbo to let him know.  Kim appeared and snapped me and my medal.

Kim had not dibbed out at Howtown, but had carried on to Mardale where she surrendered herself  into the care of the Spartans.   She'll hopefully get her ITB problems sorted soon.

Happy but very tired. Thanks to Kim for photo.

Post Event and the future.

So there we are, it's all over now.  I won't be entering next year, it's time to move on and face another challenge and I also want others to enjoy this event so to take another place would be a bit greedy.   Not saying I won't be back or not involved because as I said I love this event and just to be part of it in some way is just wonderful, so I might be out there marshaling or supporting. 

So what's the future.  Well I have an idea and a plan is being sketched out in my head.  Albeit suffice to say if it hadn't been for the Lakeland I wouldn't even be contemplating taking on another adventure, but it's now gotten to be a bit addictive.

I've met some amazing people along this part of the journey, Kim, Anna, Sue, Bev, Lois, Lauren and on and on.  I've been given an interest in the Ultra running world/community and watched in awe the exploits many others who I've had the privilege of coming into contact with.  Visited some amazing places and seen the sunset and the sunrise on some truly beautiful scenery.   However the journey continues, and I will be blogging shortly, hopefully with more detail, if not for one thing then it will most definitely be another.

Thank you Lakeland50.  It's not goodbye though.

Oh I almost forgot and had to quickly snap "the bling".

Moffat Mountain Rescue 2014.

Sunday 8th June - Walk number 3.

Bilbo, Laura and I arrived in Moffat in torrential rain, felt this did not bode well for the days endeavours.  However we couldn't of been more wrong because the rain cleared and a rather lovely day appeared.  I opted for the number 3 walk this year because Bilbo hasn't been too great health wise and I was worried that the longer higher walk might prove too much for him, there was no need to worry though as he was perfectly fine throughout.  We had a great day, the Mountain Rescue drove us all out to the start and Moffat Gill put the fear of God into us by stating we may be out for about 5 hours.  Now the mileage was only 7 miles so I was seriously perturbed about her estimation of time.  I rather think she may have been ever so slightly mistaken, not sure what she was doing out there for that amount of time. (She is a very fit fell runner, so I can only think she was taking the time from a planning route walk or when setting out all the trail markers).  It certainly didn't take us long at all and we didn't exactly hurry and did stop for lunch half way round.

It was a great day out. Here are one or two photos.

Laura and I just before the bus came to take us to the start.

Laura and Bilbo with matching backpacks, this is the first mile and already going up.

We made it to the top of a very hard climb, chuffed we're not dead.

The reason why we are doing this, the help keep the MRT going.

The views on this walk were stunning so glad we had a good day to see them.

Very near the end, nice cheery chappie counting us all in, making sure everyone was fine.

Well that's us done for this year.  Roll on next year.

     

While we were up in the hills Rissa was checking out more low level Moffat routes that the dog walk Sunday lot could perhaps do.  So all in all we all had a really good day.  Even Kona who found new water to play in and new people to dazzle with her brilliance.



http://www.moffatmrt.org.uk/