The Spine Race 2024 was full of drama. And while it'll go down in history due to Jack Scott's record-breaking run, we shouldn't overlook the fantastic performances of INOV8 athletes Damian Hall and Nicky Spinks.
Returning champion Damian clocked the second-fastest time in history at 82:25 - that's over two hours faster than his winning performance last year! This was no small achievement - especially as the brutal pace at the beginning of this year's race was so hot, just three out of the 10 athletes in the lead pack at 15 miles would go on to complete the course.
Nicky Spinks on the other hand enjoyed her Spine Race debut, at 56 years young! The fell and ultra-running legend proved that age is no barrier, as she finished joint-fourth woman in 111 hours 40 minutes.
Following these mind-boggling performances, we caught up with Damian and Nicky to ask them about their Spine experience, and also quiz them on their approach to ultrarunning as more “veteran” athletes…
HOW DID YOU FIND THE SPINE RACE THIS YEAR? DID YOUR PREPARATION GO AS PLANNED?
DH: Prep was fine and similar to previous Spines, with some lovely days out in the Black Mountains. The race itself was a personal best for me and the second fastest in race history, but I was soundly beaten by my pal Jack Scott, so mixed feelings really.
NS: The Spine race was as expected. The weather is always awful in parts and this year it was the cold, but I was well prepared for that. My feet actually heated up and were painful on Monday and Tuesday, until I took the decision to ditch the waterproof socks and use Drymax so that my feet could breathe. This worked really well.
My energy was also a problem on Tuesday as when it was very cold I found it hard to get the food out and eat it while on the move. So at Langdon I decided to eat more at the checkpoints and really just sugar on the hills. This also worked really well and so after Langdon feet and energy were good.
Since July 2023 my training hasn't gone to plan due to personal things going on in my life. I recced all the route from M62 North and that went well, but other than that training has been sporadic. However, I did complete the eight races of the Scottish Long Fell Race Series and could feel my hill racing fitness improving. My young dog died in November which took the wind out of my sails and I didn't run for two weeks before completing the Cheviot Goat (and winning it, coming 7th overall!). So I went into the Spine as an adventure and to finish. I remembered Joss (my dog) a lot enroute and it was a fitting memorial to him.
IS THERE ANYTHING YOU'D DO DIFFERENTLY IN YOUR PREPARATION OR IN THE RACE ITSELF FOR NEXT YEAR'S EVENT?
DH: I don't plan to be there next year, but no I wouldn't prepare any differently.
NS: I would trust my own knowledge of my feet. I knew they get hot and I should have gone with Drymax from the start. I would pack less food to take but more soft food - the bars got too dry. Little boiled potatoes were amazing.
I would have a different run/walk strategy. I didn't really have one this year. I ran until I was tired and my feet hurt, then I walked. Over the Cheviots I had lots of energy and ran again. I'm sure with better energy and feet management I would be able to run more of the downs and flats throughout the race.
Photo credit: Andy Berry
HOW MUCH DO YOU THINK EXPERIENCE GIVES YOU A COMPETITIVE EDGE IN ULTRARUNNING EVENTS?
DH: It can be huge. Firstly, getting your motivational ducks in line, pre-race. Also when the chips are down, you have numerous experiences of resurrection and the toolkit to kick-start another one. And you know it never always gets worse.
NS: Experience means that I am looking out for what might be going wrong and then try to figure out a solution. This is critical before a situation gets out of control and the consequences get too great. Hence the sock change and the food strategy change mid race at this year's Spine.
AS YOU'VE GOTTEN OLDER, ARE THERE THINGS YOU'VE STARTED DOING MORE OF?
DH: Definitely strength work , anywhere from 1-3 hours a week; core/trunk, mobility and heavy lifting. I rarely drink alcohol, eat only plants, keep track of my protein intake and aim for 8hrs of zzzzzs a night. And I make sure I drink a galloon of tea per day.
NS: Since retiring from farming I've found I need to do strength and conditioning two to three times a week to help my running posture and stop the niggles from appearing. I also rest more, so I would do three quality sessions a week rather than the four or five I used to. I have a static bike now which I use when I don't feel up to a run, or for a good session when the weather is bad.
Photo credit: Steve Ashworth Media©
AND ARE THERE THINGS YOU DO LESS OF/NO LONGER DO?
DH: My coach, David Roche, usually only gives me one true workout a week and we do less volume than I used to (average 70 miles/week rather than 80-100).
NS: I do more speed sessions actually - but tempo rather than reps. I also eat more fresh vegetables and avoid eating out more than once a month. I drink less alcohol as well.
HAVE YOU CHANGED WHAT YOU DO REGARDING HYDRATION AND NUTRITION?
DH: I turned plant-based three years ago, though that was for ethical rather than performance reasons. I drink about the same amount of Yorkshire Gold.
NS: Not really. I have always carried 2 x 500ml bottles, one with energy powder such as High 5 in and one with plain water. With nutrition I have found now that I can cope well with eating sugar-based snacks on the races interspersed by savoury snacks like salted nuts and potatoes (plus the savoury food at the checkpoints). This means I can carry less really and don't have to think about a huge choice as I'm just happy eating the same food every leg.
Photo credit: Tom Hoyle (@the_hiking_hairdresser) for Spine Race
AS WE AGE, OUR BODIES NATURALLY SLOW. HOW DO YOU KEEP YOURSELF MOTIVATED WHEN YOU MIGHT BE RUNNING SLOWER THAN YOU PREVIOUSLY HAVE?
DH: You are forced to change your goals. But the longer the race, the less top-end speed matters.
NS: I have entered and raced new races so I don't have results from previously to go off. I have also accepted this and I'm happy to see new, younger runners coming through. It's also nice just to concentrate on age categories and look at those results in races.
WHAT'S THE BEST THING ABOUT BEING A VETERAN ATHLETE? WHAT DO YOU ENJOY/APPRECIATE NOW THAT YOU PERHAPS DIDN'T WHEN YOU WERE YOUNGER?
DH: Things don't matter as much as they used to, namely disappointing results. It's a tough sport and it won't always go your way. But the next one might. Plus there's probably greater enjoyment and gratitude. We're so lucky to be able to do this stuff, from both health and financial perspectives.
NS: I think you don't worry about things as much as you know it will all be ok in the end. It's nice to have the experience to set off and know that you can overcome everything that a race can throw at you.
