Please note that this episode contains descriptions of knee injuries and surgery Join Thane as he takes us through the keyhole (surgery) and pat-tell-as all about the knee injury that's kept him side lined for almost 5 years. Find out why gardening should be classified as an extreme sport and discover all you (k)need to know about Thane's chances of taking on the Spine Race once again.

In May 2022 Thane ran the beautiful Dales High Way. Little was he to know that it would be a defining race for him as he sought a way back from a long standing knee injury. Along the route he would see amazing scenery, have a close encounter with some cows and be disappointed at a bus stop. We've done a lighter edit on this podcast, leaving it a little more raw around the edges, so you can get more of a feel of what it's like when we record them. Enjoy. Or don't. It's entirely up to you, really.

There's no champagne at Sandwood Bay, but Day 8 of the Cape Wrath Ultra, 25km from Kinlochbervie to the famous lighthouse at Cape Wrath, does feel, in many ways, like the last day of a cycling Grand Tour. Hear all about it, as well as what Race Director Shane and Assistant RD Graham said when asked to sum up the race in 3 words, as well as Antony's  thoughts on the best and worst bits of the Cape Wrath Ultra.

The 7th day of the Cape Wrath Ultra is the last long day of the race, taking the runners from Inchnadamph to Kinlochbervie. In this episode, unofficially entitled "COME ON, ANNA!!", we explore motivational techniques, Antony's potential gephyrophobia and illicit aid stations.

Guess what happened on Day 6 of the Cape Wrath Ultra 2022? If you didn't guess "rain" you clearly haven't been paying attention! On Day 6 the race went from Inverbroom to Inchnadamph. Antony said something that he shouldn't have and once again poor nutrition comes to bite.

The adventure continues as Antony runs the 27 miles from Kinlochewe to Inverbroom through the Fisherfield's. It was once again a day of very changeable weather. And we talk about the food and medical support that you get in the race.

For the first 3 days of the Cape Wrath Ultra it had rained. Or so Antony thought. On day 4, as the runners went from Achnashellac to Kinlochewe, they found out what rain really is. And wind. And more rain. And more wind.

Day 3 of the 2022 Cape Wrath Ultra, from Kinloch Hourn to Achnashellach, is purported by the organisers to be the toughest day of the race. It was to be another day of steep climbs, boggy terrain and poor weather.

Day 2 of the 2022 Cape Wrath Ultra, from Glenfinnan to Kinloch Hourn, revealed the true, boggy reality that would face the runners for the remainder of the race. And it rained again. Lessons learned today - shoe choice is important and so is eating.

In May 2022 Antony took part in the 250 mile, 8 day Cape Wrath Ultra. In this episode we talk about the race in general, getting there and day one. If you want to know more about the race check out the official website (https://www.capewrathultra.com/) and some brilliant content put out by other runners: Paul Manson - The Random Runner - https://www.youtube.com/watch?v=fAutQJzg4Cs David Barry - Film My Trail Run - https://www.youtube.com/watch?v=MqlYcppE1hQ Anthony Stevens - https://www.oldiesultras.com/post/to-the-lighthouse-cape-wrath-ultra-2022-22-29-may-2022 Kit: Salomon ADV 12 vest Waterproofs - OMM Halo jacket, Alpkit Balance jacket, Inov8 Ultrapant, Alpkit Parallax trousers Compass Headlamps - Petzl Atik Core (running), Petzl e+LITE (camp) Hill food - Jelly babies, High5 gels (caffeine and non caffeine), peanut butter sachets, beef jerky Synthetic layers - deMarchi Contour winter cycling top (running), military Norwegian top (camp+running), Arc'teryx Atom Lite hoody (camp), Ronhill pertex shell (running) Hats - InoV8 Ultra cap (running), buff (running), beanie (camp) Gloves - Ronhill convertible gloves with pertex mitt (running), Buffalo gloves (taken sometimes for insurance) Race number belt Survival bag 2 x Salomon 500ml soft flasks, one with XA filter Shoes - Brooks Cascadia 15 (running), Altra Lone Peak 6.0 (running), Salomon Excursion TR14 GTX (camp), Crocs (camp) £100 cash Sharpie iPhone 12 mini Garmin fenix 6X Pro Map Orlieb 79l PS490 drybag Running tshirts - various - 7 Runderwear briefs - 7 Skins 1/2 tights – 2 Ronhill running shorts (camp wear) Thermal long johns (camp wear) Ronhill tights Sleeves First aid kit - running (blister kit made up of K tape and fleecy web strips of various sizes, nail clippers, toilet paper and bag), camp (paracetamol, K tape, fleecy web, scissors, Imodium, suntan lotion, anti-fungal foot spray, foot cream, tick remover, Smidge) Sleeping clothes – long sleeved merino wool tshirt, cotton shorts, cotton socks Enlightened Equipment Revelation 20F quilt Sleeping mats – Alpkit Cloudbase + thin, foil backed closed cell mat Pillows - Sea to Summit inflatable pillow + Ikea infant pillow Knife, fork, spoon Titanium plate and mug Sponge and towel for washing and drying dishes Midge head net Ourea Blister Kit Coffee bags SIS Rego recovery shake Lots and lots of drybags Eye mask Ear plugs Anker 20000mAH power bank FOSPower 10000mAH power bank Charging cables Thigh + calf compression (recovery post each run) Toothbrush + toothpaste, deodorant, sponge for washing, towel, soap Electric razor Small foam roller