Cape Wrath Ultra case studies: Selina McCole & Cath Bunn

In a series of articles for the Cape Wrath Ultra 2021, we profile some of the runners and ask them for their tips for success both in training and the race.

Selina McCole and Cath Bunn have become race friends. The two women both have children and describe themselves as ”just ordinary women. Cath has said this week: “I am just a mum who drinks too much wine.”

Pairing up happened naturally on day five. Cath, 41, of Inverness, said: “We were doing the same sort of pace and it has been very good to have someone else to chat to.”

Selina, 48, of Edinburgh, added: “We are very glad to have got each other to motivate each other on.” 

They are both finding the Cape Wrath Ultra very tough. Injuries include blistered feet, shin splints and knee and quad pain. 

Chatting to the friends on day six, they said their strategy was to walk and run at four miles an hour with the aim of making it to checkpoint cut-offs in time. Cath said: “We are not racing, we just want to finish. We keep track of our pace and ensure we know what we need to do to get to the checkpoints.”

Selina, left, and Cath, right. © No Limits Photography

Cath: ‘A coach has been key to this race’

Cath confesses that she doesn’t think she gave herself enough time for specific training for the Cape Wrath Ultra. She said: “Eighteen months ago I had never run more than 13 miles. I decided to get a coach, Ian Stewart, who is at the front of the race, but that was only three months ago.

“I got the opportunity to sign up to the race. I did that on a Thursday and went for a training run on the Saturday and suddenly realised I didn’t know what I was doing. So, the next day I asked Ian, of Trail Running Scotland, if he would help me. He had done the Cape Wrath Ultra in 2018

“His advice has been incredible. For example, he got me to look at the route; to really look at the route. There is a wide variety of terrain on the Cape Wrath Ultra, from tarmac to trails to tracks and off-path as well. You really need to do a bit of all of this in your training. Ian made sure I had trained on all the different types of terrain.

“I also looked at nutrition and camp routine. Mentally, when you finish each day, you just want to sit down, drink tea and eat chips, but you have got to get your water bottles filled, get things organised, eat well and do your camp admin.

“I have a massive feet taping exercise to do because my feet are shredded. It is important to practice it all and so you know what you have got to do in the actual race.

“A coach is a very good idea, especially someone who has done the race before and knows the course. I wish now I had, had more focused training for longer because I have found this pretty brutal but the coaching I got has been invaluable.

Selina: ‘Go slower at the start’

Selina had further tips. She said: “Everyone tells you to be cautious at the start of the race and to take the first two days as easy as you can. I thought I was going easy on the first two days. I was enjoying myself but I think I must have pushed it too fast and that caused me to have painful shins. Now my knees are sore, too. 

“So my tip would be to be even more cautious with your pace to start with than you imagine you are being.

“And use poles. My physio recommended I take poles even though I didn’t use them in training and she was right to advise this. I have really needed my poles because of the type of terrain on the Cape Wrath Ultra.”

Food & nutrition tips

The women also gave advice on race food. Selina said: “I have tuna mayo wraps with me today and these seem like the best thing ever today. After days of eating nuts, the tuna mayo is exactly what I need today.

“You need to try different foods and see what works in training. I think it’s good to have real food to eat during the race.”

Cath adds: “You also need to be able to eat while running. This is a good thing to practice in training.”

‘It’s tough but we are tough enough’

The women are in agreement on another point, too. Cath said: “If we can do this race then many other women can, too. You just need to train and plan properly for this race.

“There is a lot of information and guidance that’s available for the race so that you can be properly ready both physically and mentally. It’s a very hard event.” 

Selina, who has completed another stage race, the Marathon des Sables, added: “The Cape Wrath Ultra is far harder than MdS. It’s longer, tougher and with such variable terrain. It has been a strength of mind that has kept me going but I do think others would be capable of it.

“Training is key and the right mindset in the race will get you through.” 

Our charity causes

Selina is raising funds for Women for Women International. Read: ‘It will be tough but there are greater hardships’

Cath is collecting for Cystic Fibrosis Trust. See her JustGiving page.