Running Thames Path 100 2023 (Centurion Running)
The Thames Path 100, by Centurion Running, is one of the most well known 100 milers in England. This ultramarathon is renowned for being incredibly flat and takes runners along a massive chunk of the Thames Path national trail. Starting from Richmond, London, and finishing in Oxford.
I took on the race in 2022 but, due to being injured at the start of the year, my fitness wasn’t there, and I ended up pulling out at mile 73. Determined not to be beaten, I entered the Thames Path again in 2023 with the goal of finishing it once and for all. As you’ve seen by the title of my YouTube video above, things did unfortunately not go to plan.
In this article, I’ll share my thoughts and reflections on the race, what went wrong, and what I’ve learned from it.
About The Thames Path 100
Hosted by Centurion Running, the Thames Path 100 is pretty unique in the ultra running world. Despite being a whopping 100 miles in distance, there’s only about 1,000 feet of elevation gain. In simple terms, it’s flat as a pancake. For me, this makes it particularly tough. Unlike in a ‘typical’ trail ultra, where the course determines your pace for you with constant hills and descents, you really have to be a master at self-control on the Thames Path 100. Go out too quick, and you’ll pay the price for it later on. As I found out in the 2023 edition of the race.
The Route takes place entirely on the Thames Path National Trail and takes runners along river paths, across river bridges, around locks, with occasional visits past towns like Henley on Thames and villages like Goring.
The route map of the Thames Path 100, starting in Richmond and ending in Oxford
The decision to enter the Thames Path 100 2023 and the logistics
After having DNF’d the Thames Path 100 in 2022, I was a bit gutted. I knew my fitness was lacking in the 2022 edition, but I thought I’d at least have the mental strength and will power to slog it to the finish line. Unfortunately, this never happened and I ended up dropping at Goring aid station (73 miles).
Feeling gutted, I quickly entered another Centurion Race which took place in the summer of 2022. The North Downs Way 100. Despite being objectively tougher than the Thames Path 100, in terms of elevation gain, terrain, and average temperatures being hotter, I managed to finish. Knowing I could take on the 100 mile distance successfully, I quickly entered into the Thames Path 100 2023 to settle the score with the only race which I had DNF’d to date.
I, along with 339 other runners, lined up to start the race. Only 207 (61%) made it to the end. Unfortunately, I was one of those who dropped.
The race had been forecast to have torrential rain for most, if not all of the daytime section. We’re very lucky in Britain. Knowing this, I packed two waterproof jackets and a towel so that I could dry myself off and change clothes more comfortably at the 51 mile mark when I could get to my drop bag at Henley.
On the eve of the race, I got a train from my hometown of Maidstone in Kent up to London and spent the night in a Travelodge in Kew Garden. Being only a five minute tube journey away from Richmond, I decided to take the short journey the evening before and made my way from Richmond tube station to Richmond New Waterfront where the race was starting to familiarise myself with the route.
I stocked up on some croissants and porridge from a nearby Tesco Express for my pre-race breakfast the next morning. Like I always do, I meticulously laid out my kit so that all I had to do in the morning was apply some anti chafing balm, sunscreen, and then put everything on.
The morning rolled around and after having my pre-race breakfast I got on the tube and headed to the race HQ to pick up my number. I chatted to some fellow runners who had also DNF’d the year prior, and we shared a sense of optimism and wished each other good luck.
Before I knew it, I had my race number pinned to my shorts and found myself on the start line. Ready to go.
Gear I used during the race
Go Pro HERO 9 Camera for filming my YouTube video
Richmond to Walton on Thames, 0 – 10.5 miles. Getting on top of nutrition early (or so I thought)
The first few miles were spent pretty bunched up with the rest of the field. We passed a local parkrun taking place, and many of the runners kindly wished us good luck. A light rain started to drizzle us, but it was nothing too crazy.
I felt good, very fresh and I was feeling strong. It took me 1 hour and 35 minutes to do this stretch, and I decided to take two energy gels to get on top of my nutrition early. As I was soon about to find out, forgoing solid food in these early stages would ultimately be one of the major errors I made in my race strategy. Foolishly, I knocked back a third one whilst happily talking to the camera during my video check in. A face palm moment looking back at it now, but at the time it seemed like the right thing to do.
Walton on Thames to Wraysbury, 10.5 – 22 miles. I find a steady rhythm
I carried on moving, and during this stretch I felt like I’d finally found a steady rhythm. The rain constantly came down and gave us a light drizzle, and my shoes got a bit wet from puddles that had accumulated in nooks and crannies in the path and roads.
I passed Walton on Thames, alongside Weybridge, and next to Staines-upon-Thames before rocking up to Wraysbury aid station. Based in Wraysbury Skiff & Punting Club (which is a collection of sports I've never heard of), this aid station was packed with positive vibes. The volunteers were welcoming, encouraging and asked me how I was doing and what they could do for me. Anyone who has run a Centurion Event will know that the atmosphere and attention to detail from the volunteers is second to none. It always puts a smile on my face entering a Centurion Aid station, as it really does feel like you're so well supported and looked after.
After a quick toilet break, I filled my bottles, had a few light sweets, and made my way out. Back onto the Trail.
Wraysbury to Dorney, 22 – 30.4 miles. I encounter the first treacherous conditions
Once more, the rain continued coming down and during this section I continued to feel great. My pace was relatively stable, and I had been comfortably putting in sub 10-minute miles from the start.
I was treated to more lovely views of the Thames Path river and the occasional bridge crossing. The race was held on 6 May 2023, the day of King Charle’s coronation. This, paired with the constant onslaught of rain, made the trail eerily quiet. I had a few more gels and continued sipping on my tailwind and water mixture for some additional calories and electrolytes.
During this leg, I had my first encounter with the muddy and treacherous conditions of the trail caused by the constant downpour of rain. Having only brought my road shoes, and having forgotten to pack my trail shoes in my drop bag at mile 51, I started to realise that I’d made a bit of a blunder.
My road shoes were brand new and had a ‘box fresh’ glow when I started out from Richmond. After this race, they looked like they had been stored in a box of mud for a few weeks. Nevertheless, the road shoes held up relatively well and despite being a bit soaked my feet felt good throughout this leg and my whole racing stint.
Dorney to Cookham, 30.4 to 38 miles. The rain comes down with a force
After passing Windsor, and having a quick stop at the Dornsey aid station, I got back on the road. I continued feeling strong, and the conditions of the trails were deteriorating thanks to the rain. It made the going a bit tough, but I was in a good headspace.
Midway through the leg, the rain came down with a force and started hammering us. I chucked my jacket on, whacked the hood up, and tried my best to stay as dry as possible. Whilst I knew I had a change of clothes, a towel, and a new rain jacket waiting in my drop bag at Henley (51 miles), I never like running in mild to cold temperatures when soaked through to the skin. It increases the risk of chafing, and can make the cold get to you easier.
Cookham to Hurley, 38 to 44 miles. Questioning my choice of shoes
This leg had a few waterlogged fields, which made me seriously question my choice of footwear. My feet thoroughly soaked, I carried on still feeling positive and chatted with some other runners to pass the time.
Eventually, I got into a flow, zone-like state, which was nice but I ended up missing a key turn to cross the river by bridge. Centurion events are always well marked, and I realised that I had taken a wrong turn when I stopped seeing a steady supply of the route markers. A kind lady walking her dogs stopped me and said I’d gone off course just as I realised. There are some nice people out there.
Feeling a bit clumsy, I did a 180 degree turn and trundled back to the bridge crossing I’d missed. Embarrassingly, there was a clear Centurion event banner marking the turn. I missed it completely. I think there was a family walking by the banner as I was passing, which made me miss it, but I’m not sure. Sometimes, I feel like I have everything together with my running but easily avoidable blips like this make me question that notion. Oh well, all part of the fun.
Hurley to Henley, 44 to 51 miles. Running on Coronation Day
At Hurley aid station, I did my routine of filling my bottles up with water in one, and water and tailwind in the other, thanking the volunteers, having a few light sweets. And of course, knocking back another energy gel (yes, another one. I know!).
This stretch had many lovely sights, and we got to run past an array of wildlife including cows, ducks, and sheep. I know they can’t talk, but if they could I’m sure even they would have called us slightly bonkers for running so far in the rain on Coronation day.
Eventually, I came to the left hand side of the Thames path and I could see a large stone bridge and small town in the distance. As I ran, it got closer and I knew that I was coming into Henley on Thames. A key milestone in the race, being the 51 mile mark and where your first drop bag is if you opted to have one.
Henley aid station (51 miles). A special moment with my drop bag
Arriving at Henley felt like a special moment. Even being a bit knackered, soaked through to the skin, and the rain still coming down fast. I plodded my way across the field and did a video check in. I made it in a time of 8 hours and 40 minutes. Somehow, I clocked up 53 miles rather than 51 but I did go off course by about half a mile from Cookham to Hurley. I was obviously trying to get my moneys worth.
I headed to the Centurion aid station, found my drop bag laid out under a gazebo, found a chair and sorted myself out. I downed mouthfuls of Lucozade, a nice treat and something different to the water and tailwind I’d relied on up to that point. I also packed a few energy sweets which I knew I could rely upon in a tough moment. Most importantly in that moment, I was able to change my top layer including my hat, jacket, and top, in between drying myself off with a towel.
It felt absolutely incredible to be dry, comfortable and in a fresh set of clothes. We have a tendency to take little things like this for granted in our day to day life, but I savoured that feeling so much.
Not wanting to get too comfortable in the aid station, I was off as soon as I’d sorted myself out and headed back onto the trail.
Optimistic for part 2, I had a smile on my face. If only I knew what was about to unfold…
Henley to Reading, 51 – 58 miles. Getting to mile 56 in the light instead of darkness
This leg was again fairly calm and uneventful. I headed down village roads, through swampy mud, and across some fields. There were plenty of cows keeping me company.
I remember passing a rugby pitch at about 9 and a half hours in, at 56 miles, and I realised that when I had passed there in 2022 it was already getting dark. Not this time. I’d made it with more than enough time to enjoy the sites in full daylight. Though things gradually went wrong from here onwards, I felt proud to have gotten to this stage so much quicker than the year before and it showed that my training had paid off.
Another energy gel, more sips of water, and some light sweets kept me going nutrition wise.
Reading to Goring, 58 – 70.8 miles. I get chosen for a random kit check
Based at Wokingham Waterside Centre, the Reading aid station is a fun one. You have to push your way up a steep flight of metal stairs, on tired legs. I knew it was coming, but it didn’t make my legs feel any better.
I did my typical aid station routine. Bottles filled. Sweats eaten. Gels restocked. As I was leaving, I got taken to one side by one of the Centurion volunteers for a random kit check.
In any ultramarathon worth its salt, there will be a minimum kit list which you must have on you at all times. This is mainly for safety reasons, but also to ensure you run the best run you possibly can. The Centurion list is as follows, and I had it all:
Fully Charged Mobile Phone including the numbers for the Race Medic and Race Director (on the number you have given at registration)
Water Bottles/Bladder capable of carrying a minimum of 1 litre.
Survival Blanket: 1.4m x 2m minimum
Waterproof Jacket: Gore-tex or similar, minimum 10000mm+ & must have sealed seams.
Headtorch or Primary Light Source Minimum 75 lumens
Back Up Light Source Minimum 25 Lumens
Warm Hat (Buff or Beanie Hat)
Long Sleeved Base Layer or Fleece Top - This must be carreid separately in a dry or waterproof bag from the start and kept dry, for use in an emergency only. Starting in two layers is not a substitute.
The race is cupless which means you must bring a cup with you.
After having meticulously laid my gear out for inspection, I was given the all clear. The kind volunteers helped me repack my bag and apologised for the inconvenience. I said I understood the need to do it and it was absolutely fine.
During this leg, Reading to Goring, things started to drastically unwind for me and my race. Firstly, my legs had started to feel the fatigue in a bad way. My quadriceps started aching and stinging with every step, like someone was tying a cord around them. Secondly, I started experiencing major (and I mean major) stomach issues.
Not wanting to let these issues get me down, I took things a bit gentler and eased up on the pace. Up to that point, I’d been running solidly the whole time and barely did any walking. At this point, not finishing the race hadn’t even entered into my head.
I trundled along as day slowly turned to night, and made my way through Pangbourne aid station at 66.6 miles and then found my way to Goring aid station. Officially, the 70.8 mile mark.
Goring to Wallingford, to pulling out of the race, 70.8 – 84 miles
By the time I arrived at Goring, things had spiralled from a mild pain in my legs and stomach to severe pain in both areas. I realised at that point that my race strategy had been a bit poor, and I was paying the price for it. Setting off too fast, not enough walking, slamming down energy gels like they were water, had all caught up with me.
After having gotten a few bits out of my drop bag and having gone to the toilet, I sat in a chair and tried mustering up an appetite to eat some beans and cheese. It felt great to have some solid food in me, and I eventually stood up ready to go for the next leg. But, something inside me knew that I was not in a good way at all.
Trying to stay positive, I headed off into the night and turned my headtorch on. The latter quarter of the Thames Path 100 is notorious for being particularly brutal. It takes you across field, after field, after field, all in the darkness. Due to the day of rain we’d experienced, the fields had transformed into muddy, boggy swamps, and the going was extra tough.
Throughout all this, my stomach issues were getting worse and worse and it felt like each step was a massive punch in the guts. My quad issues had also worsened, and it felt like someone was stabbing them with every step.
Eventually, I slowed to a walk and was in a great deal of pain. Knowing that my brother was crewing for me in a car park at mile 84, I seriously started questioning whether I could continue.
In hindsight, I am quite disappointed with myself for not having the mental strength, fortitude and courage to keep slogging it out to the end. Maybe I could have finished, if I just grinded it out and walked the remaining 15/16 miles. But, I could hardly walk. Let alone run. My mindset was in a terrible place, and when I saw my brother at mile 84, I knew deep down that I was going to pull out.
I sat on a bench for 10 minutes, contemplating my decision. When is stood up try and go again, the pain had increased in my legs three fold.
It was there, at mile 84, that I made the decision to throw in the towel. I called the race number, and the director James Elson answered. I explained that I was dropping out, and I’d be heading to goring to return my race tracker and pick up my drop bag.
That was it. My Thames Path experience over. My second DNF in a row, and to date the only race I have ever DNF’d on.
Reflections on what went wrong
When I look back at the race, there’s two main strategic errors I made which prevented me from getting to the finish line. They’re pretty obvious now, but at the time it felt like I was making the right decisions.
1. Pacing
I set off far too quick and maintained a very fast pace for the first 50 miles. I ran 47/50 of them at a sub 10 minute pace, which was just far too quick. Looking at my splits, this was clearly the wrong decision as my pace slowed gradually from mile 50 onwards, and I was clearly physically struggling.
Eventually, I slowed to a painful death march at mile 78 and it felt like every step was agony. I went off far too quick, and didn’t pace myself. Lesson learnt.
2. Nutrition
It sounds stupid and obvious to point it out, but relying solely on energy gels as your sole source of nutrition for a 100 mile race is not a good idea. Whilst I have completed multiple 100km races, relying mainly on energy gels, doing this for 100 miles is not a sensible strategy for my body and I ultimately paid the price for it. Big time.
Since this experience, I’ve made it a priority to consume a decent amount of ‘real’ physical food in addition to sporty foods like energy gels and sweets.
Final words and moving forwards
I can’t say it was easy for me to have pulled out of the Thames Path 100, again, after having DNF’d the year before. I felt like I’d let myself down, and like I failed. But, being an optimist, I tried to find positives out of the situation and the learning I took from my race strategy errors have been very valuable.
In the weeks that followed, I took on and successfully completed Ultra Trail Snowdonia 50km by UTMB and Mozart 100km by UTMB. At least there was a silver lining, and I could apply my learning so quickly rather than dwell on it for months without another race.
Aside from the Thames Path 100, I have not dropped out of any other ultramarathon including 100kms, 50kms, and a 100 mile race. I know I can finish ultra marathons, its just a question of strategy and problem solving.
Moving forwards, I’m still determined to beat the Thames Path 100. I’m signed up to the 2024 edition, and I’m set on finishing this thing once and for all.
Thanks very much for reading, and I wish you all the best in your running and in your own adventures.
Craig Running Cafe
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